The Cell

Learn/Practice

 Hand Stand Progressions

WOD

1) Skin The Cat

3-3-3-3-3 reps

2) 3 rounds for time of:

Run 400m

Row 500m

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Part 4 of “Getting CrossFit – Party Time”

Learn/Practice

Hand Stand Progressions

WOD

“Nasty Girls”

3 rounds for time of

Squat, 50 reps

Muscle Up, 7 reps

60kg Hang Power Clean, 10 reps

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Part 3 of “Getting CrossFit – Twenty One?!”

Double Bodyweight Deadlift @ 6 years of age!

Learn/Practice

Hand Stand Progressions

WOD

2 rounds for time of:

10kg Wall Ball, 30 reps

Pull Up, 30 reps

60kg Deadlift, 30 reps

Push Up, 30 reps

10kg Ball Slam, 30 reps

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Part 2 of “Getting CrossFit – Handstand Push Ups Will Knock You Out”

Learn/Practice

Muscle Up Progressions

WOD

50-40-30-20-30-40-50 reps for time of:

Walking Lunges

Sit Up

24kg Kettlebell Swing

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Compare to 210409

Guerilla Fitness: CrossFit Montclair currently has a Mens Fitness journo blogging his experiences training there for a month. Read the first entry in his blog here . We’ll continue to post links to his journey over the next few weeks.

Learn/Practice

Muscle Up Progressions

WOD

“Tabata Old School”

20 seconds of work followed by 10 seconds of rest repeated 8 times each for the following 4 movements:

10lb Sledgehammer Swings

25kg Sand Bag Shouldering

Squat Jump

Rowing

Rest 2 minutes between movements

Score is the lowest rep count of each of the 4 movements for the 8 rounds

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Compare to 280209

Learn/Practice

Muscle Up Progressions

WOD

5 rounds for time of:

Rope Climb, 1 ascent

Push Ups, 5-10-15-20-25 reps

Lateral Burpee, 25-20-15-10-5 reps

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Compare to 180509

Happy Birthday Hollie and William!!

Learn/Practice

Muscle Up Progressions

WOD

1) “Baseline WOD”

For time:

Row 500m

Squat, 40 reps

Sit Up, 30 reps

Push Up, 20 reps

Pull Up, 10 reps

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2) 5 rounds for time of:

35kg Thruster, 21 reps

Double Under, 21 reps

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Learn/Practice

Muscle Up Progressions

WOD

5 rounds for time of:

1.5xBW Deadlift, 5 reps

Ring Dip, 5 reps

Rope Climb, 1 ascent

25kg Sandbag Get Up, 5 reps

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Why Gymnastics??

Why are we currently focusing on gymnastics skills at The Cell? What does that have to do with fitness?

In short, transference. Small progressions in rudimentary gymnastics skills will have huge transference to your athletic pursuits. When your Skin the Cat improves, your Deadlift will go up. Getting a Hand Stand Push Up will do wonders for your pressing ability. Core strength? Hold an L-sit for a couple of minutes and you have all the core strength you’re ever going to need. You don’t have to be an Olympic hopeful to benefit from gymnastics. We train simple progressions for basic gymnastics skills that are accessible to everyone. A gradual build up with small improvements through the progressions will have an enormous effect on your strength, flexibility, agility, balance, coordination and confidence.

Learn/Practice

Muscle Up Progressions

WOD

Front Squat

5-5-5-5-5 reps

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Finisher

For time:

Row 2km

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Stef’s Radio Interview

Happy Birthday Nadia!!! Keep going hard mate!

Learn/Practice

L-Sit Pull Ups

Back Lever

WOD

10 rounds for time of:

Burpee, 10 reps

Skin the Cat, 2 reps

10kg Medicine Ball Clean, 10 reps

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