Posted by The Cell on March 2nd, 2010
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!!
Posted in wod | Tagged: affiliate, CrossFit, Old School, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 11 Comments »
Posted by The Cell on February 16th, 2010
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
Posted in wod | Tagged: CrossFit, Old School, strength bias, time priority, wod | 9 Comments »
Posted by The Cell on July 11th, 2009
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…
Posted in Rest Day | Tagged: Active Recovery, Old School | Leave a Comment »
Posted by The Cell on June 18th, 2009
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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Compare to 280209
Posted in wod | Tagged: gymnastics bias, Old School, Tabata, wod | 15 Comments »
Posted by The Cell on May 11th, 2009
Strength
Back Squat
3-3-3 reps
WOD
As many reps as possible in 15 minutes of:
25kg Sandbag Complex
The complex – 1 rep = Burpee + Clean + Squat x 2 + Clean + Squat x 2 + Push Press
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Get some.....
Posted in wod | Tagged: Old School, strength bias, time priority, wod | 26 Comments »
Posted by The Cell on February 27th, 2009
Strength
Press
3-3-3-3-3 reps
Then
Press
15-12-9 reps
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WOD
“Tabata Old School”
20 seconds of work followed by 10 seconds of rest repeated 8 times each for the following 4 movements:
Sledgehammer Swings
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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Posted in wod | Tagged: Old School, Tabata, time priority | 14 Comments »
