The Cell

CrossFit Total 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

Press

5-5-5 reps

then

10-7-4 x 70% 5RM

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Then

5 rounds for time of:

140kg Deadlift, 5 reps

Burpee, 10 reps

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CrossFit Total 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

WOD

“Jerry”

For time:

Run 1 mile

Row 2K

Run 1 mile

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CrossFit Total 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

Deadlift

3-3-3 reps

then

1 x 15 reps

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Then

5 rounds for time of:

42.5kg Overhead Squat, 10 reps

Ring Dip, 10 reps

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CrossFit Total 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

WOD

“Deck of Cards”

As many reps as possible in 20 minutes where:

Hearts = Sledgehammer Strikes

Spades = 21″ Box Jumps

Diamonds = Burpees

Clubs = 24kg Russian Kettlebell Swings

Joker = 20 Pull Ups

Cards have face value with picture cards worth 10 reps. Aces are worth 11 reps.

Coach pulls out the cards and athletes perform the required number of reps of the movement as indicated by the suite. The next card will be pulled when the all athletes have finished the required reps.

Score is total reps completed in 20 mins.

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CrossFit Total 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

“CrossFit Total”

Back Squat, 1 rep max

Press, 1 rep max

Deadlift, 1 rep max

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The CrossFit Total

CrossFit Total Rankings (FAQ 4.9)

Want a better Clean or Snatch? Want to really ramp up your fitness level?

Correct rowing technique is the precise primal, core to extremity, movement pattern used in the Olympic lifts. Get better at rowing and your Oly lift technique will improve. Get better at rowing and your WOD times will improve. Get better at Rowing and your fitness level will improve. It’s a win:win situation.

To get better at Rowing, attend The Cell’s Rowing Workshop this Saturday! Only 1 spot remains so get in quick to take advantage of this development opportunity. Register and pay via the Workshops/Seminars tab on MBO

“The Cell – CrossFit Total”

Friday 16th October 2009

5.30pm to 8.30pm

Entry is only open to members of The Cell

Entry Fee: $5

Enter by emailing Jason. Please advise if you can make the 5.30pm start time or if you will be a late arrival.

Rules of the CrossFit Total

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