The Cell Gymnastics Seminar

Saturday 20 August 2011, 11.00am – 1.00pm

Learning the basics of rudimentary gymnastics movements can have massive carry over to your fitness as well as your performance in sport and life.

Click here for more information

“MARY”

As many rounds as possible in 20 mins of:

Hand Stand Push Up, 5 reps

Pistol, 10 reps

Pull Up, 15 reps

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Good luck to all our athletes taking part today in The Cell – Real Fitness Standards Grading. We’re proud of you all!

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:

Chest-to-bar pull-up

21″ Box jump

20kg Weighted Sit-Up

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Strength

Back Squat

5-5-5-5-5 reps

Ascending Sets

Then

1 x 20 reps @ 70% 5RM

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WOD

5 rounds for time of:

Hand Stand Push Up, 10 reps

Muscle Up, 5 reps

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- Scale for HSPU’s is Pike Push Ups or Band HSPU’s for those with sound Hand Stand form.

- Scale for M/Ups is the Muscle Up Progression as taught by Tucker at the CrossFit Gymnastics Cert.

- If you can’t hold support on the rings, stay off them. Do bar dips until you’re strong enough.

Here’s some Old School help to get stronger, A Manual of Physical Training by Thomas Inch

WOD

“TABATA FUN”

Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements:

10kg Wall Ball

Burpee

24kg Kettlebell American Swing

Double Unders

Record your lowest rep count for each movement for each of the 8 rounds. Add the 4 together. This is your score.

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Hand Care

Strength

Press

90% 5RM x 8 x 3

(Remember, this prescription means 3 sets of 8 reps!)

WOD

As many rounds as possible in 12 minutes of:

Paralette Push up to Pass Through to Dip, 5 reps

Back Extension, 10 reps

10kg Wall Ball, 15 reps

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“The Soft Science of Dietary Fats”

“Cholesterol and Heart Disease: A Phony Issue”

Strength

Back Squat

1 x 5

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This week we’re lowering the volume with our strength work and leaving the load prescription up to you. Today is a single set of 5 repetitions. If you want to go for a new 5 rep max, go for it. If you’re not quite feeling it, back off the load and work your form. Either way, you win.

WOD

5 rounds for time of:

Handstand Push-Up, 5 reps

Pull-Up
, 10 reps

Squat, 20 reps

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Sub for HSPU’s is Piked Push Ups

To celebrate The Cell’s 1st Birthday this Sunday the 7th February, we’re offering some great specials for the next 2 weeks.

• Upgrade your membership package and receive your 1st month for the same price as your previous monthly membership package!! i.e. Upgrade from Silver to Gold and, as well as the massive benefits you get from the Gold Membership, you receive your first Gold month for $330, saving you $50!
• Women’s “The Cell” T-shirts, Now $25 or buy 2 for $40!!
• Save $10 off all Power Bands
• Save $15 0ff Foam Rollers

Get in quick because stocks are limited and once we’re sold out, we’re sold out!

These specials run from Monday 01/02/10 to Sunday 14/02/10

WOD

For time:

Sprint 200 Meters

50 Knees to Elbows

Sprint 200 Meters

40 Knees to Elbows

Sprint 200 Meters

30 Knees to Elbows

Sprint 200 Meters

20 Knees to Elbows

Sprint 200 Meters

10 Knees to Elbows

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WOD

7 rounds for time of:

10kg Wall Ball, 30 reps

Rope Ascent Double Up (2 ascents back to back with no rest between. You touch and go at the bottom)

Remember, wear long pants and/or long socks or suffer the pain of the rope!

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Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

3 rounds for time of:

Body Weight Back Squat, 10 reps

Hand Stand Push Up, 10 reps

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Foot Pull Drill (wmv)(mov)