THE CELL NUTRITION BLOG
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Posted by The Cell on March 15th, 2010
Strength
Press
3-3-3 reps
Use ascending sets
then
10-7-4 reps
Use approx 85% 5RM
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
Rope Climb, 1 ascent
Sledgehammer Smashes, 25 reps – Left
Sledgehammer Smashes, 25 reps – Right
Post rounds to comments
HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY TOOOOO YOOOOU
HAVE A GREAT DAY MICHELLE AND AN AWESOME YEAR
X
Happy Birthday Michelle!! Hope you have a terrific day!!
happy birthday, michelle! hope you get some rest and recovery for your bday after your killer effort at the sectionals!
Have a great birthday Michelle!!!
Jase
Happy Birthday Michelle! Have a fantastic day. Congratulations on an amazing effort at the sectionals. Truly inspirational! Well done.
Bliss
**********HAPPY BIRTHDAY MICHELLE************
Warm-up = Muscle Activation drills, Dynamic mobility.
Back Squat x 5 @ 15, 45, 55, 65, 75kg – rest 10 seconds 75kg x 5 – rest 10 seconds 75kg x 5.
Single leg, opposite arm kettlebell Deadlift x 5 each leg @ 36kg with 28kg in other hand x 3 sets.
Deadlift x3 @ 45, 75, 95, 95, 95kg (Kept the weight down, to work on form)
Finisher = Kettlebell swing 36kg x 75.
WU – 800m row, skipping, mobility
Strength – 3 x 57.5kg, 60kg, 62.5kg, 10/7/4 at 42.5kg
WOD – 4 x rds and 2/3 of a rope climb.
Happy Birthday Michelle
I hope your body is recovering. Exceptional result on the weekend! Thanks for taking the time to have a chat, cool to get the ‘inside’ perspective.
Have a fantastic day.
Thanks for the Birthday wishes, guys
I’m feeling a bit sore from the weekend, so took today as a recovery session
Strength: Press
3-3-3 @ 25kg, 27.5kg, 27.5kg
10-7-4 @ 15kg
WOD As Rx’d but at an easy pace
6 rounds, 1 rope ascent and 42 sledge smashes
This was a great birthday WOD – Fun!
Happy Birthday Michelle, have a great day – fantastic results from the weekend you are an inspiration
Happy Birthday Michelle!
I sent you facebook messages but in case you missed them just wanted to say that you were truly amazing during the weekend. Im glad to know you – you are a humble and strong willed athlete, you pushed through your limit and you did extremely well! Catch up soon chica! x
Thanks again for the birthday wishes, everyone.
No Facebook for me at the moment, Inez (it’s been banned at work!), but thanks for the messages! It was great to see you and the other SXF girls compete over the weekend – just awesome!
Warm up – 800m row, mobility
Strength: Press
3-3-2 @ 25kg, 30kg, 32.5kg
10-7-4 @ 25kg
WOD As Rx’d
4 rounds, 1 rope ascent and 26 sledge smashes.
Fun session with Mike and Jase. Thanks, Jase for the rope climb tips. Really happy to be able to do this for the first time.
Going to be hard to explain the rope burn
At least it’s not on your wrists Kate!!
Seriously though, great effort on the rope climb!
My training
W/Up
Dble Unders 3 x 25 reps
CFWU x 1 rnd
Strength
D/E Press
8x3x37.5kgs
GHR
3x8xBW
WOD
Today’s Cell WOD as Rx’d
6 rounds
Great effort Danny! I looked at his 9+ rounds at thought that’d be damn tough to beat. As it was, I went flat out (for me) with no rest and only just got 6 rounds in with a few secs to spare. I’m guessing Danny swings a sledge a lot faster than me!! Awesome job mate
Jase
Happy birthday Michelle! I hope that you have had a great day?
Well done on your unbelievable result over the weekend. So disappointed I could not make it up there to support everyone. My cousin turned up on my doorstep; totally by surprise from Bali with no cash and in need of some food and a place to stay!!! Don’t you just love family!!
Well done on the rope climb Kate – that is brilliant!
press: 35-30-30 – tested shoulder, hurt a bit so backed off. seeing physio tomorrow. 10-7-4 @ 20kg
wod:
amrap 12 min
5 x rope sub
25 x sledge swing left – 10lb
25 x sledge swing right – 10lb
= 5 rounds + rope + 9 sledge swings
happy with intensity today
Happy Birthday Michelle, and a well done on the games from the weekend.
WOD:
Kickass footy training session. First one back in almost 2 weeks due to other commitments, couldn’t have done it without the training I get from The Cell.