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)

“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

CROSSFIT TOTAL (CFT) WEEK

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

WOD

With 60kg perform 10 rounds for time of:

Deadlift, 8 reps

Power Clean, 6 reps

Push Jerk, 4 reps

Front Squat, 2 reps

Post time to comments

Rhys taking a well-deserved breather during "Eva"

CROSSFIT TOTAL (CFT) WEEK

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

STRENGTH

Deadlift

3-3-3 reps

Goal: 1) Max Strength 2) 3RM PB

Rest: 3-5 mins

+

1 x 15 x 70% 3RM

Goal: 1) Strength endurance 2) Unbroken set

Rest: Nil. Aim is to complete the set unbroken. Re-set at the bottom of each rep. No touch n’ go reps

Post loads to comments

WOD

2 rounds for time of:

24kg Kettlebell Snatch, 18 reps right hand

15 Knees to Elbows

24″ Box Jump, 12 reps

15 GHD Sit Ups

24kg Kettlebell Snatch, 18 reps left hand

Post time to comments

CrossFit Games Open First WOD for registered members of The Cell Team, 10.30am tomorrow at The Cell. If you’re not competing, come on down to cheer on your Cell mates and coaches who will be performing the WOD for a chance to compete at the Australasian Regionals.

Big Joel giving it everything in the run home during a 2km Row

CROSSFIT TOTAL (CFT) WEEK

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

STRENGTH

Press

5-5-5 reps

Goal: 1) Max Strength 2) 5RM PB

+

10-7-4 reps @ 70% 5RM

Goal: 1) Strength Endurance 2) Unbroken Sets

Rest: 1 min between sets

Post loads to comments

WOD

2 rounds for time of

Chest to Bar Pull Ups, 20 reps

60kg Hang Squat Clean, 20 reps

Each time you come off the bar in the pull ups or put the bar down in the cleans, perform 3 burpees.

Post time to comments

A big congratulations is in order for Cell coach Kate who has taken on a part-time role as a Strength and Conditioning Coach with the Australian Women’s Hockey team. Don’t worry lunch time crew, Kate will still be around to put you through your paces. Great stuff Kate and good luck. With improved fitness and some of your tenacity rubbing off, we can see the girls crushing the competition at London 2012!

Jai - At 17 he's a Firebreather in the making

CROSSFIT TOTAL (CFT) WEEK

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

POWER

Power Clean

3-3-3 reps

Goal: 1) Power Development 2) 3RM PM

Rest: 3-5 mins

Post loads to comments

WOD

3 rounds for time of:

Run, 400m

35kg Snatch, 15 reps

Hand Release Push Up, 20 reps

Post time to comments

HAVE YOUR SAY

With the days getting shorter and the weather becoming cooler, we were going to resume our normal Saturday schedule with classes beginning at 8.00am as of 1st April. What do you guys think? Would you prefer Saturday classes to stay on our Summer schedule and start at 7.00am? Chime in on the comments page and let us know your thoughts.

Enzo

CROSSFIT TOTAL (CFT) WEEK

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

STRENGTH

Back Squat

5-5-5 reps

Goal: 1) Max strength 2) 5RM PB

Rest: 3-5 mins

+

1 x 20 reps x 70% 5RM

Goal: 1) Strength endurance 2) Unbroken set

Rest: Nil

Post loads to comments

WOD

24kg Kettlebell Russian Swing, 1 min

Double Unders, 1 min

24kg Kettlebell Thruster, 1 min

Rest 1 min and repeat 3 times for max reps

Post reps to comments

Pete - Suitcase carry

Congratulations to all who competed this evening and challenged themselves to push beyond perceived psychological boundaries. We are proud of you all and very impressed with your attention to strict technique and discipline within each lift. Thank you for participation! Again, great efforts all round to competitors and supporters!

Adam. P – 155 / 72.5 / 230kg

Brad. R – (Rehabing) – 120 / 72.5 / 120kg

Craig. L – 120 / 50 / 160kg

Steve. M – 110 / 45 / 140kg

Gus. G – 100 / 45 / 150kg

Luke. B – 130 / 60 / 160kg

Michelle. F – 85 / 40 / 110kg

Great turnout last night and fantastic energy for our first CFT event.

Awesome efforts from everyone with PB’s being set all over the place.

Most of the crew are in the Intermediate category, with a couple pushing Advanced! Sensational for athletes who have only been through a single 16-week strength bias cycle; many of whom’s first exposure to the lifts has been at The Cell!

CFT Score as follows

Men
Jako – 360kgs/792lbs
Luke – 351kgs/772lbs
Grover – 315kgs/693lbs
Craig – 310kgs/682lbs
Gus – 285kgs/627lbs

Ladies
Biljana – 260kgs/572lbs
Trudy – 231kgs/508.2lbs
Michelle – 227.5kgs/500.5lbs
Tracy – 190kgs/418lbs

Youth
Kristofer – 183.5kgs/403.7lbs

Stef and I are both very proud of you all!! Keep up the good work!!

The Inaugural “The Cell – CrossFit Total”

Friday 29th May 2009
5.30pm to 8.30pm

Entry is only open to members of The Cell

Entry Fee: $5

Enter by emailing jason@thecellfitness.com.au Please advise if you can make the 5.30pm start time or if you will be a late arrival.

Rules of the CrossFit Total