The Cell

Strength

Deadlift

1 x 3 reps

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WOD

7 rounds for time of:

Body Weight Deadlift, 7 reps

Knees to Elbows, 15 reps

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The Importance of Wrist & Ankle Mobility from Mark’s Daily Apple

Strength

Back Squat

1 x 5 reps

Work up to your 5 rep max

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WOD

With a continuously running clock;

Row as many metres as possible in 1 min, then

Perform 5 Burpees in the next minute

Repeat for 4 rounds

Score is total metres rowed

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Strength

Deadlift

1 x 3 reps

Work up to your 3 rep max

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WOD

“Tabata Intervals”

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

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Strength

Press

1 x 3 reps

Work up to your 3 rep max

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WOD

5 rounds for time of:

24kg Kettlebell Snatch, 20 reps

Double Under, 20 reps

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WOD

“Lactic Acid Hell”

For time:

Row, 500m

then

Max Effort Back Squat for reps

Row, 750m

then

Max Effort Back Squat for reps

then Row

500m

Score = Weight x Reps / Time. Highest score wins.

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Reminder: If you’re participating in this Saturdays Real Fitness Grading and you haven’t yet advised Jason, please do so ASAP via email. For those of you not participating, please come on down to spectate and support your Cell mates. Bring your esky and your best heckling game!

Strength

Deadlift

1 x 3 reps

Aim for a 3RM PB

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WOD

5 rounds for time of:

10kg Medicine Ball Clean, 10 reps

Ring Dip, 10 reps

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When we come back on the 4th January 2010, we’ll be commencing another strength bias cycle.

Why? Because we believe that all our athletes can benefit from becoming stronger. What we ask of you is that you come prepared to lift heavy, give it your all and RECORD YOUR PROGRESS!

Recording your progress is vital! We will incrementally be increasing most people’s loads on a session by session basis. In order for us to do this you must record your lifts. We want everyone to become fitter and that includes becoming stronger! If you’re lifting the same loads week in, week out, you will not become stronger. That will piss you and us off!

All of our athletes should have a Cell Performance Log. If you haven’t got one, pick one up next time you’re in and USE IT!! Hey, we’ll even discount them for January!! $9.95 each. No excuses, get one!! Email Jason now to order yours!!

It is your responsibility to record your progress. No one else will do it for you. Take some responsibility for your development. Training is so much more than turning up and going through the motions. Get committed, get strong and smash your goals!!! If you haven’t got any training goals. Get some and if you are confused  as where to start, ASK US!! We’ll be releasing The Cell’s Real Fitness Standards soon. They will provide numerous goals for you to focus on and will link with The Cell’s Real Fitness Grading System that will also be released soon!

Here’s some wisdom from Mark Rippetoe on why we use incremental increases and basic barbell movements in our strength bias program.

Incremental Increases PDF

“Without an appreciation for the importance of continued, sustainable incremental increases in training loads, there is no appreciation for the most fundamental form of programming.”

Strength

Back Squat

3-3-3 reps

Load prescription: Sets Across @ 85% 1RM

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WOD

5 rounds for time of:

45kg Over Head Squat, 10 reps

32kg (each hand) Farmer Carry, 100m

25kg Sandbag Carry, 200m

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WOD

1. Back Squat

5-5-5 reps

Then

2. Press

3-3-3 reps

Then

3. Deadlift

3-3-3 reps

Finisher: ?????

Today is a strength day. Rest 1-3 mins between sets and long enough between movements to warm up for the next one.

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30-Day Paleo Challenge

Well done to all The Cell crew who took part in the 30-Day Paleo Challenge. We’ve seen some awesome results and many have changed their lives for the better simply by altering what they fuel up with. Keep it up guys and feel free to keep posting your food intake. The support is, as always, ongoing.

Vita Coco

There has been significant interest in this product. We are very happy to announce that after some outstanding work from one of our athletes, George of Ready, Chef, Go, The Cell will soon be stocking Vita Coco Coconut Water.

Racing Flats

For all those who are interested, Jim Kidd has Asics racing flats on special at the moment. They have Men’s, Ladies and Kids. I picked up a pair of Hyper XCS for $49.95 and a pair of Outback XC for $59.95

Strength

Back Squat

5-5-5 reps

Load Prescription

3rd Set – 5RM PB

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WOD

For time:

Run, 200m

Knees to Elbows 50 reps

Run, 200m

Knees to Elbows 40 reps

Run, 200m

Knees to Elbows 30 reps

Run, 200m

Knees to Elbows 20 reps

Run, 200m

Knees to Elbows 10 reps

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