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Thursday 17 January 2013

January 16, 2013 by · 6 Comments

CROSSFIT
BEGINNER GYMNASTICS
Hand Stand and Handstand Push Up Practice x 10 mins

INTERMEDIATE GYMNASTICS
Hand Stand Push Up
3 x M/E Strict + M/E Kipping

WOD
15-10-5 reps for time of:
Muscle Ups
60kg Squat Clean to Thruster

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KETTLEBELL CROSSFIT
SKILL
The Jerk

WOD
With 2 x 24kg (16kg) Kettlebells, perform 5 rounds for time of:
Clean, 2 reps
Thruster, 1 rep
Walking Lunge, 6 reps
Jerk, 1 rep
Walk back to where you started the lunges with Kettlebells overhead

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Reminder that we’re closed this Friday night, Saturday and Sunday due to the Outlaw Training Camp.

the cell crossfit perth

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Comments

  1. Andrew says:
    January 17, 2013 at 8:01 am

    my first time with stacey – i was hoping she would be gentle with me on my first time. fat chance!

    WU and then a few headstands and then numerous attempts at handstands with a couple of ugly sucesses

    WOD

    45/30/15 pull ups then dips
    15/10/5 45 kg squat clean thruster (the worst of both worlds)

    13:23

    I wasnt aware the new paradigm for MU progressions was sh*tloads of pull ups and dips so your shoulders are so fcked up you can hardly do a thruster but hey what the hell you live and learn

    I also wore the skin off the inside of my thumbs – need to get some of that cool looking black tape on my thumbs. I hear it adds 5 kg to yr lifts (even when cleans are not involved)

    Reply
    • The Cell says:
      January 17, 2013 at 1:10 pm

      Death before dishonour mate! Oh no, sorry. It’s strength before muscle up progression. Got em mixed up ;-)

      Tape your thumbs AND grow a beard. You’ll get 10kg’s on every lift at least! :-P

      Jase ;-)

      Reply
      • Andrew says:
        January 17, 2013 at 1:33 pm

        apparently this is the formula

        how much does ur beard add to ur lifts?”
        Beard: 10kg
        Stache: 5kg
        Black taped thumbs: 2.5kg / thumb.

        AWF approved

        when are you going to stock the black tape rather than the pansy flesh coloured stuff?

        Reply
  2. Anna S says:
    January 17, 2013 at 7:48 pm

    YAY! Did my first handstand onto a wall today.. it has taken me over a year to feel confident enough do it, but now I have! :-D

    Really appreciate all of the encouragement from the 6pm crew and Mitch and Batty for helping me!! :-)

    Reply
    • Anna S says:
      January 17, 2013 at 8:00 pm

      Also Adrian for putting up with countless other occasions which included me crying and complaining about not being able to do one!

      Reply
      • Battman says:
        January 17, 2013 at 8:27 pm

        Hey Anna, I never want to hear you said “I can’t” again
        I can’t box jump – you have been 24″ box jumping
        I can’t handstand – yeh like f*ck next go handstand

        Nice work :-)

        Reply

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