The Cell

Monday 06 February 2012

The Cell — Sun, 05 Feb 2012 07:00:32 +0000

STRENGTH 2.2
Deadlift
3 x 3 x 75% 1RM

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WOD
5 rounds for time of:
85kg (60kg) Power Clean, 3 reps
85kg (60kg) Front Squat, 3 reps
85kg (60kg) Deadlift, 3 reps

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The Hook Grip – USE IT!

FREE Open Gym

The Cell — Sun, 05 Feb 2012 04:40:46 +0000

On Saturday Saturday 11 February the Cell will be open for members to do whatever they like between 12 noon and 3pm.

Check out this link for more info…

Sunday 05 February 2012

The Cell — Sat, 04 Feb 2012 08:59:20 +0000

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Mark Twain [Samuel Langhornne Clemens] (1835-1910).

Saturday 04 February 2012

The Cell — Fri, 03 Feb 2012 07:00:18 +0000

STRENGTH 2.1
Power Clean
5-5-5 @ 65-75-85% of of 90% of 3RM

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WOD
5 rounds for time of:
Hand Stand Push Up, 5 reps
24kg (16kg) Double Kettlebell Clean, 10 reps
Run 400m

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“Inspiration and genius–one and the same”
Victor Hugo

Good luck to Ian who is competing today in the Cradle Mountain Run, an 82km run through Tasmania’s wilderness.

Friday 03 February 2012

The Cell — Thu, 02 Feb 2012 07:00:51 +0000

STRENGTH 2.1
Press
5-5-5 or more @ 65-75-85% of 90% of 1RM

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WOD
3 rounds for time of:
25kg (17.5kg) Sandbag Get Up, 10 reps
Run 400m

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Sick of the “bro” – 70′s Big

Thursday 02 February 2012

The Cell — Wed, 01 Feb 2012 07:00:36 +0000

WOD
For time:
60kg (42.5kg) Power Clean, 10 reps
60kg (42.5kg) Push Jerk, 20 reps
21″ Box Jump, 40 reps
9kg (6kg) Ball Slam, 80 reps
Double Under, 160 reps

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Coconut Water vs Sports Drinks: How do they compare?

Wednesday 01 February 2012

The Cell — Tue, 31 Jan 2012 07:00:35 +0000

Strength 2.1
Back Squat
5-5-5 or more @ 65-75-85% of 90% of 1RM
Add approx 2.5kgs to your Cycle 1 starting load

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WOD
12-9-6 rep rounds for time of:
Ring Dips
32kg (24kg) American Kettlebell Swing
Run 100m between rounds

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There Ain’t No Such Thing As A Free Lunch – Station 515

Tuesday 31 January 2012

The Cell — Mon, 30 Jan 2012 07:00:48 +0000

WOD
As many rounds as possible in 20 mins of:
30kg (20kg) Thruster, 7 reps
Pull Up, 7 reps
Burpee, 7 reps

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Push Up Cues – 70′s Big

Monday 30 January 2012

The Cell — Sun, 29 Jan 2012 07:00:48 +0000

STRENGTH 2.1
DE Good Morning
7 x 3 x 40% of Deadlift 1RM

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WOD
5 metre Jingle Jangle Sprints
30 secs work:30 secs rest
Repeated for 10 efforts

*Standard is a hand touch at each end.
*Each end = 1 length

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Athletes Who Ran in Sunday’s Perth Trail Series – Race 2. Perform the following instead of todays Strength & WOD:
“CrossFit Endurance Recovery”
3 rounds of 15 reps each:
Glute Ham Developer Sit-Up
Hip Extension
American Kettlebell Swing
Bench Press
Pull Up
All exercises with light:medium weight. Reps are until you feel burn in target area or prescribed amount.
This is not a timed WOD.

Struggling to hit depth in the squat? You know who you are. Do this!

Sunday 29 January 2012

The Cell — Sat, 28 Jan 2012 09:00:44 +0000

“One does not need buildings, money, power, or status to practice the Art of Peace. Heaven is right where you are standing, and that is the place to train.”
Morihei Ueshiba.