The Cell » Old School

Monday 30 August 2010

The Cell — Sun, 29 Aug 2010 07:00:06 +0000

-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

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Friday 30 April 2010

The Cell — Thu, 29 Apr 2010 07:00:11 +0000

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

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WOD

5 rounds for time of:

Double Unders, 50 reps

24kg (each hand) Farmer’s Carry, 100m

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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!!

Wednesday 21 April 2010

The Cell — Tue, 20 Apr 2010 06:23:30 +0000

Strength

Power Clean

3-3-3 reps

Sets ascending

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

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WOD

For time:

25kg Sandbag Carry, 1 mile

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Resistance Training Health Benefits

Sandbag Challenge Results

The Cell — Fri, 09 Apr 2010 07:37:07 +0000

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!!

Wednesday 07 April 2010

The Cell — Tue, 06 Apr 2010 08:05:17 +0000

Strength

Deadlift

3-3-3 reps

Ascending sets

then

1 x 15 reps

@ approx 75% 5RM

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WOD

Tabata Sledgehammer Smash

Rest 1 min

Tabata Burpee

Rest 1 min

Tabata Sledgehammer Smash

Change hands after each Tabata Sledge interval.

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Friday 26 March 2010

The Cell — Thu, 25 Mar 2010 06:22:43 +0000

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

Wednesday 03 March 2010

The Cell — Tue, 02 Mar 2010 07:00:30 +0000

Strength

Back Squat

1 x 5 reps

Aim for a 5RM PB

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WOD

As many rounds as possible in 15 minutes of:

Pull Up, 10 reps

Push Ups, 15 reps

10lb Sledge Hammer Strikes, 20 reps

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

Wednesday 17 February 2010

The Cell — Tue, 16 Feb 2010 11:34:33 +0000

Strength

Back Squat

90%5RM x 5 x 5

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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!

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“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

Sunday 12 July 2009

The Cell — Sat, 11 Jul 2009 14:19:46 +0000

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…

Friday 19 June 2009

The Cell — Thu, 18 Jun 2009 10:00:47 +0000

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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