THE CELL NUTRITION BLOG
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Posted by The Cell on 14th December 2011
WOD
“WHITE”
Five rounds for time of:
15′ Rope climb, 3 ascents
Toes to Bar, 10 reps
Walking lunge steps with 20kg plate held overhead, 21 reps
Run 400 meters
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Ice Baths – Should You Take the Plunge?
Tags: Benchmark, task priority
Posted in wod | 5 Comments »
Posted by The Cell on 11th December 2011
MET CON MONDAY
WOD
“The Cell Inmate #546”
For time:
Pull Up, 60 reps
Ring Push Up, 60 reps
16kg (12kg) American Kettlebell Swing, 60 reps
16kg (12kg) Kettlebell Push Press, 60 reps
GHD Sit Up, 60 reps
60kg (42.5kg) Deadlift, 60 reps
15ft Rope Climb, 6 ascents
16kg (12kg) Kettlebell Snatch, 60 reps
Burpee, 60 reps
Double Under, 60 reps
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Compare to 231210
We know our totally hot and awesome Cell chicks don’t need to read this but there may be some out there who don’t get it yet, 7 Reasons Why Women Should Strength Train from Beautifully Hardcore
Tags: Benchmark, Met Con, task priority
Posted in wod | 32 Comments »
Posted by The Cell on 7th December 2011
GUEST DAY WOD
“Partner CINDY”
As many rounds as possible in 20 mins of:
5 Pull Ups
10 Push Ups
15 Squats
Partner A starts and does 5 Pull Ups. When they finish their pull ups, Partner B does 10 Push Ups. Partner A then does 15 Squats.
That is 1 round.
Then Partner B does 5 Pull Ups. Partner A does 10 Push Ups. Partner B does 15 Squats.
Continue in this manner until the 20 minutes is complete.
WOD RULES
- 1 Person working at a time
- Partners MUST alternate the movements
- WOD can be done individually by Cell members in which case, normal “Cindy” WOD rules apply
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“Great spirits have always encountered violent opposition from mediocre minds.
”
Albert Einstein
Tags: Benchmark, guest day, time priority
Posted in wod | 17 Comments »
Posted by The Cell on 20th November 2011
MET CON MONDAY
WOD
“EVA”
5 rounds for time of:
Run, 800m
32kg (24kg) Kettlebell American Swing, 30 reps
Pull Ups, 30 reps
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Strength and Endurance – Can we have both?
Tags: Benchmark, Met Con, task priority
Posted in wod | 19 Comments »
Posted by The Cell on 9th November 2011
WOD
5 rounds for time of:
“The Cell Baseline”
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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Compare to 130611
Who wants to be Strong AND Useless!? from Zach Even-Esh
Tags: Benchmark, task priority
Posted in wod | 8 Comments »
Posted by The Cell on 7th November 2011
WENDLER 4.2
Press
3 x 3 x 70-80-90% of 90% of 1RM
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WOD
“Jackie”
For Time:
Row, 1000m
20kg (15kg) Thruster, 50 reps
Pull Up, 30 reps
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Compare to 110311
Great article from Robertson Training Systems on Re-Building a Deadlift
“The acts of this life are the destiny of the next.”
Eastern Proverb
Tags: Benchmark, task priority, Wendler
Posted in wod | 12 Comments »
Posted by The Cell on 4th November 2011
WENDLER STRENGTH 4.1
Back Squat
3 x 5 x 65-75-85% of 90% 1RM
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WOD
“The Cell Kettlebell Complex”
With a 24kg Kettlebell, perform 5 reps of the Complex for time where 1 rep =
Slasher to Halo, 5/5 reps
Deck Squat, 5 reps
Russian Kettlebell Swing, 10 reps
Snatch, 5/5 reps
Clean & Press, 5/5 reps
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Compare to 270911
Tags: Benchmark, task priority, Wendler
Posted in wod | 7 Comments »
Posted by The Cell on 1st November 2011
WENDLER STRENGTH 4.1
Press
3 x 5 x 65-75-85% of 90% of 1RM
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WOD
“Nancy”
5 rounds for time of:
Run 400m
42.5kg (30kg) Overhead Squat, 15 reps
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Tags: Benchmark, task priority, Wendler
Posted in wod | 10 Comments »
Posted by The Cell on 26th September 2011
WENDLER STRENGTH 2.4
Deadlift
3 x 5 x 40-50-60% of 90% 1RM
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WOD
“The Cell Kettlebell Complex”
With a 24kg Kettlebell, perform 5 reps of the Complex for time where 1 rep =
Slasher to Halo, 5/5 reps
Deck Squat, 5 reps
Russian Kettlebell Swing, 10 reps
Snatch, 5/5 reps
Clean & Press, 5/5 reps
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Compare to 21042011
We all wish the Battman a very speedy recovery
Tags: Benchmark, kettlebell, task priority
Posted in wod | 10 Comments »
Posted by The Cell on 22nd September 2011
WENDLER STRENGTH 2.3
Power Clean
5 x 75%, 3 x 85%, 1 x 95% of 90% 3RM
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WOD
“The Cell – Sandbag Complex”
5 reps with a 25kg Sandbag where 1 rep consists of:
Get Up, 10 reps
Thruster, 10 reps
Sandbag Shoulder, 10 reps
Shoulder Change, 10 reps
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Tags: Benchmark, task priority, Wendler
Posted in wod | 9 Comments »