The Cell » weightlifting

Sunday 13 November 2011

The Cell — Sat, 12 Nov 2011 09:00:16 +0000

Those who achieve greatness only achieve this through a focused energy only describable by simply doing and being. SS

Well done to all athletes who competed in yesterday’s Affiliate REX Cup! You can only learn from doing!

Tuesday 31 August 2010

The Cell — Mon, 30 Aug 2010 07:00:16 +0000

-STRENGTH DE-LOAD WEEK-

Power Snatch

1 x 3 reps

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Then

3 rounds for time of:

Run, 400m

Rope Climb, 3 ascents

Ring Push Up, 30 reps

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Thursday 27 May 2010

The Cell — Wed, 26 May 2010 07:00:59 +0000

Strength

Power Snatch

3-3-3 reps

Sets across

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WOD

For time

50 Double Unders

5 Burpees

40 Double Unders

10 Burpees

30 Double Unders

15 Burpees

20 Double Unders

20 Burpees

10 Double Unders

25 Burpees

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Tuesday 25 May 2010

The Cell — Mon, 24 May 2010 07:00:31 +0000

Strength

Deadlift

3-3-3 reps

Sets ascending

Then

1 x 15 reps

75% 3RM

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WOD

21-15-9 reps rounds for time of:

60kg Hang Power Clean

21″ Box Jump

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Tuesday 11 May 2010

The Cell — Mon, 10 May 2010 07:00:00 +0000

WOD

10 rounds for time of:

40kg Power Snatch, 5 reps

Burpee, 10 reps

Run 200m

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Friday 07 May 2010

The Cell — Thu, 06 May 2010 07:00:11 +0000

Strength

Press

5-5-5 reps

Sets ascending

then

12-9-6 reps

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

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WOD

21-15-9 rep rounds for time of:

45kg Hang Power Clean

21” Box Jump

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Good luck to Stef and Michelle in this weekend’s CrossFit Games Regional Qualifier in Sydney.

Wednesday 05 May 2010

The Cell — Tue, 04 May 2010 07:00:09 +0000

Strength

Power Clean

3-3-3 reps

Sets ascending

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WOD

4 rounds for time of:

Run, 400m

Mountain Climber, 50 reps

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Thursday 29 April 2010

The Cell — Wed, 28 Apr 2010 07:00:54 +0000

WOD

For time:

60kg Power Clean, 21 reps

Run 800m

60kg Power Clean, 15 reps

Run 800m

60kg Power Clean, 9 reps

Run 800m

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The Cell – CrossFit Games Regional Qualifiers Fundraiser is on this Friday night from 5.30pm at The Cell. We’ve got a big Auction with some fantastic items up for grabs, a Tabata Squats for Cash event, a door prize courtesy of the Swan Brewery, free drinks and nibblies. Get on down for a great night!

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

Tuesday 06 April 2010

The Cell — Mon, 05 Apr 2010 07:00:09 +0000

Strength

Press

3-3-3 reps

Use ascending sets

then

10-7-4 reps

@ approx 75% 5RM

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WOD

10,9,8,7,6,5,4,3,2,1 rep rounds for time of:

Power Clean

Pull Ups

Use a load that is 75% or your Power Clean 3RM.

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