The Cell

-STRENGTH DE-LOAD WEEK-

With a 25kg Sandbag perform 5 rounds for time of:

200m Sandbag Carry

15 Sand Bag Get Ups

10 Sandbag Burpee Cleans

5 Sandbag Thrusters

Post time to comments

Strength

Press

5-5-5 reps

Sets ascending (75% 5RM, 85% 5RM, PB set)

Then

12-9-6 reps

Use a load that is approx 75-85% 5RM

Post loads to comments

WOD

5 rounds for time of:

Double Unders, 50 reps

24kg (each hand) Farmer’s Carry, 100m

Post time to comments

Get on down to The Cell tonight for our Fundraiser for the CrossFit Games Regional Qualifier. Commencing at 5.30pm we’ll be holding a “Tabata Squats for Cash” event, an Auction with some amazing items up for grabs including an aerobatic light aircraft flight from the Royal Aero Club, a 6-pack of ProGrade Kettlebells from Australian Kettlebells, restaurant vouchers and much, much more.  There will be a door prize courtesy of the Swan Brewery and FREE drinks and nibblies. Be there!!

Strength

Power Clean

3-3-3 reps

Sets ascending

(Eg, 75% 3RM, 85% 3RM, PB set)

Post loads to comments

WOD

For time:

25kg Sandbag Carry, 1 mile

Post time to comments

Resistance Training Health Benefits

The first Cell Challenge of 2010 was held on Saturday 06 February (Baseline Day) and Saturday 20 March (Test Day)

The challenge involved a 1-mile Sand Bag carry for time. Men used a 25kg sand bag and ladies a 15kg.There were 2 categories of winner for male and female with cash prizes on offer.

Rhys and Michelle took out top honours as the fastest over 1-mile with times of 7.18 and 8.48 respectively. They both also took out the most improved top spot with Rhys improving his 1-mile sand bag carry over 6 weeks by 41 seconds. Michelle improved hers a massive 49 seconds!

Great efforts from all athletes. Keep your eyes open for the next Cell Challenge coming soon!!

Strength

Deadlift

3-3-3 reps

Ascending sets

then

1 x 15 reps

@ approx 75% 5RM

Post loads to comments

WOD

Tabata Sledgehammer Smash

Rest 1 min

Tabata Burpee

Rest 1 min

Tabata Sledgehammer Smash

Change hands after each Tabata Sledge interval.

Record total reps to comments

Strength

Back Squat

5-5-5-5-5 reps

Ascending Sets

Then

1 x 20 reps @ 70% 5RM

Post loads to comments

WOD

5 rounds for time of:

Hand Stand Push Up, 10 reps

Muscle Up, 5 reps

Post time to comments

- 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

Strength

Back Squat

1 x 5 reps

Aim for a 5RM PB

Post load to comments

WOD

As many rounds as possible in 15 minutes of:

Pull Up, 10 reps

Push Ups, 15 reps

10lb Sledge Hammer Strikes, 20 reps

Post rounds to comments

Sledge Hammer strikes MUST be hard and fast. Love taps WILL be called “No Rep” by your Cell Coach!!

Strength

Back Squat

90%5RM x 5 x 5

Post load to comments

WOD

As many rounds as possible in 12 minutes of:

8lb Sledgehamer Strikes, 21 left

8lb Sledgehamer Strikes, 21 right

Ring Push Up, 10 reps

Sledgehammer strikes must be hard and fast! Love taps don’t count as reps, so harden up and smash that tyre!

Post rounds to comments

“Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn’t make the fly any more dead, but the rest of the flies sure sit up and take notice.”
 – Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC

There are various expressions of strength which can be observed in many forms. Be competent, confident & attempt to be comfortable across all of these arenas. Be efficient at all that you can be, for example; whether that involves working with agility and extreme balance on gymnastics apparatus, heaving heavy weight with incredible power from the floor to above head, climbing & ascending long distances with focus and endurance, fighting in the cage, in the ring  or for your life; or sprinting from one point to another with great speed. Be strong, be powerful, be fast and be smart. When you are skilled across various domains, you become a better well rounded individual that has a preparedness for life that matches no other…

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

Post score to comments

Compare to 280209