The Cell

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
For time:
With 2 x 24kg (16kg) Kettlebells, perform the following for time:
Cross Carry Walking Lunge, 100m
Rack Carry, 100m
Farmers Carry, 100m
Overhead Carry, 100m
Cross Carry Walking Lunge, 50m
Rack Carry, 50m
Farmers Carry, 50m
Overhead Carry, 50m

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Compare to 010911

Video: Kettlebell Cross-Carry Walking Lunge

Abs by Mark Rippetoe, Starting Strength.com

The Cell Team wishes Ash & Jade all the best on their move to Tassy. As sad as it is to see you go, we’re excited for this new stage of your life. Keep training hard guys and stay in touch.

MERRY CHRISTMAS AND A HAPPY NEW YEAR TO EVERYONE. WE’LL SEE YOU ALL AGAIN ON TUESDAY 03 JANUARY 2012. IN THE MEANTIME, DON’T FORGET OUR OPEN GYMS TUESDAY 27 DEC AND THURSDAY 29 DEC. STAY SAFE!

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
“BRADSHAW”
10 rounds for time of:
Handstand Push Up, 3 reps
100kg (70kg) Deadlift, 6 reps
Pull Up, 12 reps
Double Under, 24 reps

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This WOD was named in honour of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. First posted on CrossFit.com – October 23 2011

The Squat – Bar Position from Starting Strength.com

The Cell now has member lockers available for hire. See the Dani or Kate at Reception for all details. First in, first served!

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
15, 10, 5 reps for time of:
24kg (16kg) Double Kettlebell Thruster
32kg (24kg) Kettlebell Russian Swing
Pull Ups

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“Breaking the Cycle” A CrossFit Journal Article

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
As many rounds as possible in 12 minutes of:
85kg (60kg) Ground to Locked Overhead Anyhow, 5 reps
9kg (7kg)Ball Slam, 7 reps
Push Up, 9 reps

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“Knowing is not enough; we must apply. Willing is not enough; we must do.”
Johann Wolfgang von Goethe

CROSSFIT TOTAL (CFT) WEEK

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD

3 rounds for time of:

70kg Deadlift, 5 reps

70kg Power Clean, 5 reps

70kg Front Squat, 5 reps

70kg Overhead Anyhow, 5 reps

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Our Wendler 5/3/1 Strength Program starts next week. Here is an example of the  Wendler Strength Card that you’ll be using. These are in the filing cabinet with the existing strength cards. Use the 1 rep max’s you have set this week on your Back Squat, Press and Deadlift to determine your starting loads for the program. Use your 3 rep max on the Power Clean as your starting load. Use the spreadsheet that has been emailed to you and is available here and on our Further Reading page to determine the loads you will be lifting over the coming weeks. Please ensure you have determined all this before you arrive for your training session. If you have any questions at all, please email us.

CROSSFIT TOTAL (CFT) WEEK

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD

3 rounds for time of:

15′ Rope Climb, 1 ascent

32kg Double Kettlebell Floor Press, 10 reps

15′ Rope Climb, 1 ascent

Pull Up, 15 reps

15′ Rope Climb, 1 ascent

24″ Box Jump, 20 reps

15′ Rope Climb, 1 ascent

20kg Overhead Plate Walking Lunge, 25 steps

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“The acts of this life are the destiny of the next.”

Eastern Proverb

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
5 rounds for time of:
60kg Clean to Thruster, 5 reps
Chest to Bar Pull Ups, 10 reps

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Dave - Press Speed Sets

CROSSFIT TOTAL (CFT) WEEK

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD

For time:

9kg Ball Slam, 50 reps

Squat Jump, 50 reps

Burpee Pull Up, 25 reps

40kg Push Press, 50 reps

Toes to Bar, 50 reps

24″ Box Jump, 50 reps

32kg Kettlebell American Swing, 50 reps

Walking Lunge, 100 steps

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“Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.”

Samuel Smiles

Another amazing sunrise over the carpark of pain

CROSSFIT TOTAL (CFT) WEEK

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD

“NANCY”

5 rounds for time of:

Run, 400m

45kg Overhead Squat, 15 reps

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Compare to 24/08/10

CROSSFIT TOTAL (CFT) WEEK

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

“CrossFit Total”

Back Squat, 1 rep max

Press, 1 rep max

Deadlift, 1 rep max

Post each load and your CFT score to comments

CrossFit Total Rankings (FAQ 4.9)

Congratulations to Southern CrossFit, coming in 25th at The CrossFit Games. Well done guys.

Jeremy - Kettlebell Floor Press