Friday 13th March 2009 - The Cell

Time: 6pm

Team selection / cash in
Fastest 500M row, winner chooses exercise for max time static hold.

Static hold options: dead hang on rope, dead hang on pullup bar, standing with barbell @ x 1.75 BW, hold in chin up position, handstand, static deadlift hold with 1.5 x BW, plank, L-sit on paralletes, slosh pipe hold

Teams decided based on static hold performance - i.e. 1st/last, 2nd/2nd last etc

Team relay (to be done in order)
Part 1 - Distance (only count distance if partner is locked out) for time
Row 2km / ring support
Air-dyne 2km / plank
Run 200m / 10 partner slap pushup / Run 200m
then immediately:
Part 2 - Reps (only count reps if partner is locked out) for time
200 sledge smash / 2x20kg kb rack (or KBs @ approximately 25% of BW)
50 Tyre flips / slosh pipe overhead hold
25 Man Makers / handstand or wall squat

Cheating penalised by +50m or +5reps! Stay sharp! 

Wednesday 4th February 2009 - The Cell

we're on a wod trip at the moment - why mess with a good thing?

Time: 5pm

Warmup

Air-dyne
KB swings
TGU

WOD 04 Feb 2009
As many rounds as possible in 20 minutes of:
Run 400m
Hand Stand Push Up, 4 reps
32kg Kettlebell Swing, 8 reps

CrossFit Gymnastics Certification at The Cell

If anyone is thinking about attending the gymnastics certification at The Cell in the middle of March and is concerned it's just for 'gymnasts', set your worries aside.

These certifications start at a beginner level and regardless of fitness or experience, teach attendees a wealth of useful information that can be put to use immediately in your training.
While gymnastics movements cover everything from pushups and pullups to parallettes to falling and flipping to hand stands to ring work (dips, muscle-up, static holds etc) and much more, the overall focus is on balance, coordination, agility, flexibility and power generation. Core control is necessary and every attendee will leave with a much greater general body awareness and greater understanding of controlling their body.

Check out the Gymnastics Certification section on the CrossFit Specialty Certs page for more information and get in touch with the guys at The Cell if you're keen. Just try and find someone who walked out of one of these sessions dissatisfied!

It's high-time Perth got some quality coaching and education opportunities available to the general public, I for one am excited to see the community flourish with knowledge!

Thursday 22nd January 2009 - The Cell

Time: 5pm

Warmup
WOD 21 Jan 2009:
Back squat 5-5-5-5-5 reps

Metcon
WOD 22 Jan 2009:
5 rounds for time of:
1 1/4 x BW Deadlift, 10 reps
50cm Box Jumps, 25 reps

Saturday 17th January 2009 - The Cell

Time: 0730

Warmup
Jog, air-dyne, handstand work, flips onto thick mat

Benchmark Setting
Complete each of the following movements for time, take as much rest between movements as necessary (with 3 or more people, 1 person at a time should be sufficient) and record results. Any movement can be re-attempted at the athlete's discretion immediately after completion. Be strict on form!

10 x pushup
10 x squat
10 x burpee
10 x man-maker (10kg DB)
10 x pullup
10 x tyre flip
10 x ball slam (10kg)
10 x ring dip
10 x box jump
10 x calories row

Then...
- Rope climb to pullup bar
- 1-arm pullup with band-assist
- deadlift with bands

Saturday 3rd January 2008 - The Warehouse

Time: 8am

Warmup
Team slosh pipe hold - 30s each for 5mins

Thirty Thirty
30sec of work followed by 30sec of rest of the following:

ball slam
pushup
lunge (2x8kg KB)
2 rounds at each station before rotating, 30 rounds

Just for Fun
30 x KB swing
Run around the block
3 rounds

Tuesday 16th December 2008 - The Warehouse

Time: 4:30pm

Warmup
Jog around block
KB power bombs

"Choose your own adventure"
Pick any two of the options

1. Squats / Pushups
5 x squat @ 60kg or 50% 1RM
10 x hindu pushup
7 Rounds

2. C&J / Pullups
5 x clean & jerk @ 60kg or 75% 1RM
10 x pullup
7 Rounds

3. Balls
50-40-30-20-10 reps of wall balls and ball slams

4. Walk of Life
Heavy KB farmer walk around the block, every stop incurs 5 squats & 5 pushups

Cool Down
Jog around block / stretching / hand stands

Saturday 13th December 2008 - The Warehouse

A special session - the first of a killer week with Damon back on board!!

Time: 4:00pm

Warmup
Skip, pullup, squat until warm

Jaws Crusher!
Working in teams of two, there are five stations, athletes will alternate until the team completes all prescribed sets on a station before moving to the next - each prescription is to be completed by every athlete

1. 250m row (2)
2. 10 x box jumps (4)
3. 10 x burpees (4)
4. 10 x pullups (4)
5. 10 x man-makers (4)
6. 250m row (2)

First team finished gets to choose a punishment for the losing team of which all other teams will complete @ 75%

Workout looks like (where p1 and p2 are the two athletes in a team):
P1 rows 250m, p2 rows 250m, p1 rows 250m, p2 rows 250m; change stations, p1 10 box jumps, p2 10 box jumps, p1 10 box jumps etc until every athlete completes prescribed reps/sets above!

Cooldown
Dinner and good conversation!

Wednesday 10th December 2008 - The Warehouse

Time: 5:30pm

Warmup
Move for 5mins

Deadlifts
Work up to 1RM DL
Work up to 1RM DL (blindfolded) - start @ 50% 1RM

10 x 3 @ 85% 1RM DL blindfolded

Finish it off
10 x flying burpees
10 x 2KB swings
4 rounds

Cool Down
Jog around block, general stretch & mobility

Wednesday 19th November 2008 - The Warehouse

Time: 0730

Warmup
2 hand KB continuous sequence
3 rounds

What Maketh the Man?
100 man-makers for time
Choose your weight and go to it.

Pulley for You
100 pullups for time

Cool Down
Jog around the block

Saturday 8th November 2008 - The Warehouse

Today was all about form and making our practices perfect
Well done Paul and Anth for giving painstorm a crack! Solid effort boys, after what we did! Rod and I were detained Coaching...

Time: 0730

Warmup
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace with partner or rotating

Skills & Drills
10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW
3 rounds, not for time

Painstorm!!
Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.

Use as many sets each minute as needed.

(Courtesy of Jeff at CrossFit Brand X.)

Saturday 1st November 2008 - The Warehouse

Time: 0730

Warmup
5 x Pullup
10 x Deadlift @ dowel or 20kg (bar only)
10 x Pushup
10 x Box Jump @ 24” box
10 x Floor Wiper @ dowel or 20kg (bar only)
10 x KB Clean and Press @ 16kg KB (KB must touch floor between reps)
5 x Pullup

Heavy Swinging
8 x KB power-bomb @ 16kg
8 x KB swing @ 32kg
3 Rounds - rotate as necessary

'House Arrest
11 x SB overhead throw
11 x parallette or board pushup
11 x SDLHP @ 35kg
11 x KB figure 8
11 x ring pullup
Max rounds in 30mins

Wednesday 29th October 2008 - The Warehouse

Time: 5:30pm

Warmup
500m row for time

'House Party
25 x pullup
25 x pushup
25 x kb swing
25 x squat
25 x sb clean
Farmer's walk around the block @ 2 x >=24kg kb
25 x burpee
25 x kb clean + press
25 x sb get up
25 x dip

The faster you move, the heavier it gets
Resting doesnt take away the pain

Press until you cannot press anymore

Kip hard, pull hard, sweat blood

When you're spent, you're spent...

The boys worked hard tonight...

The pain is evident in their posture, it is evident in their sweat...