Posted by The Cell on March 7th, 2010
Strength
Power Clean
3-3-3 reps
Use ascending sets
Post load to comments
WOD
5 rounds for time of:
140kg Deadlift, 7 reps
Knees to Elbows, 21 reps 2
Post time to comments
Some Aspects About Restoration of Work Capacity By L.S. Homenkova
What do you do to recover from your training sessions? Read the above article and discuss via comments.
Posted in wod | Tagged: affiliate, CrossFit, deadlift, olympic, Perth, strength bias, task priority, weightlifting, Western Australia, wod | 19 Comments »
Posted by The Cell on March 5th, 2010
WOD
As many rounds as possible in 20 minutes of:
60kg Hang Power Clean, 5 reps
Pull Up, 7 reps
21″ Box Jumps, 9 reps
Post rounds to comments
Posted in wod | Tagged: affiliate, CrossFit, olympic, Perth, Real Fitness, strength bias, time priority, weightlifting, Western Australia, wod | 9 Comments »
Posted by The Cell on March 1st, 2010
WOD
“Chipper 250″
For time:
25 Double Unders
25 American Kettlebell Swings, 24kg
25 Sit Ups
Run, 400m
25 Hang Cleans, 45kgs
25 Back Extensions
Row, 500m
25 Power Snatches, 45kgs
25 Knees to Elbows
Run 400m
25 Push Press, 45kgs
25 Deadlifts, 45kgs
25 Double Unders
Post time to comments
Posted in wod | Tagged: affiliate, Australia, Chipper WOD, CrossFit, kettlebell, olympic, Perth, Real Fitness, weightlifting, Western Australia, wod | 21 Comments »
Posted by The Cell on February 28th, 2010
Strength
Power Clean
1 x 3 reps
Aim for a 3RM PB
Post load to comments
WOD
As many reps as possible in 10 minutes of:
60kg Ground to Overhead Anyhow
Record total reps to comments. Also include total kgs lifted in 10 minutes. Eg, 60kg x 100 reps in 10 mins = 6000kg.
Posted in wod | Tagged: affiliate, Australia, CrossFit, olympic, Perth, Real Fitness, strength bias, time priority, weightlifting, Western Australia, wod | 10 Comments »
Posted by The Cell on February 7th, 2010
Strength
Power Clean
85% 3RM x 2 x 5
(Remember this prescription means 5 sets of 2 reps)
Post load to comments
WOD
5 rounds for time of:
32kg Kettlebell American Swing, 15 reps
Ring Dip, 10 reps
Post time to comments
Posted in wod | Tagged: CrossFit, kettlebell, strength bias, task priority, weightlifting, wod | 12 Comments »
Posted by The Cell on December 28th, 2009
When we come back on the 4th January 2010, we’ll be commencing another strength bias cycle.
Why? Because we believe that all our athletes can benefit from becoming stronger. What we ask of you is that you come prepared to lift heavy, give it your all and RECORD YOUR PROGRESS!
Recording your progress is vital! We will incrementally be increasing most people’s loads on a session by session basis. In order for us to do this you must record your lifts. We want everyone to become fitter and that includes becoming stronger! If you’re lifting the same loads week in, week out, you will not become stronger. That will piss you and us off!
All of our athletes should have a Cell Performance Log. If you haven’t got one, pick one up next time you’re in and USE IT!! Hey, we’ll even discount them for January!! $9.95 each. No excuses, get one!! Email Jason now to order yours!!
It is your responsibility to record your progress. No one else will do it for you. Take some responsibility for your development. Training is so much more than turning up and going through the motions. Get committed, get strong and smash your goals!!! If you haven’t got any training goals. Get some and if you are confused as where to start, ASK US!! We’ll be releasing The Cell’s Real Fitness Standards soon. They will provide numerous goals for you to focus on and will link with The Cell’s Real Fitness Grading System that will also be released soon!
Here’s some wisdom from Mark Rippetoe on why we use incremental increases and basic barbell movements in our strength bias program.
“Without an appreciation for the importance of continued, sustainable incremental increases in training loads, there is no appreciation for the most fundamental form of programming.”
Posted in article | Tagged: CrossFit, max effort, strength bias, weightlifting | 3 Comments »
Posted by The Cell on December 21st, 2009
WOD
5 rounds for time of:
Run 400m
45kg Squat Clean, 15 reps
Push Up, 20 reps
Divide Clean weight by number of seconds to completion for total score.
Post score to comments
Posted in wod | Tagged: CrossFit, task priority, weightlifting, wod | 13 Comments »
Posted by The Cell on December 18th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence
WOD
3 rounds for time of:
Body Weight Back Squat, 10 reps
Hand Stand Push Up, 10 reps
Post time to comments
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, gymnastics, task priority, weightlifting, wod | 7 Comments »
Posted by The Cell on December 15th, 2009
WOD
“Bear Complex”
7 sets of the barbell complex: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat + Push Press
Repeat for 5 rounds increasing the load each round.
The barbell cannot rest on the ground during the round.
Penalty: 10 Burpees!
Post loads to comments
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, task priority, weightlifting, wod | 7 Comments »
Posted by The Cell on December 11th, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence
WOD
Perform 3 reps per minute for 10 minutes of:
60kg Hang Power Clean and Jerk
Post scales and if/when you dropped off the pace to comments
Long/Slow vs Short/Fast (wmv) (mov)
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, olympic, time priority, weightlifting, wod | 4 Comments »
Posted by The Cell on December 3rd, 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence
WOD
3 rounds for time of:
Sprint 200m
60kg Hang Power Clean & Jerk 10 reps
Post time to comments
Happy Birthday Coach!!!
Posted in wod | Tagged: CFE Bias, CrossFit, endurance, olympic, task priority, weightlifting, wod | 20 Comments »
Posted by The Cell on September 23rd, 2009
Strength
Front Squat
5-5-5 reps
then
Back Squat
1 x 20 reps
Post loads to comments
WOD
“Isobel”
For time:
60kg Snatch, 30 reps
Post time to comments
If you do not have experience and coaching in the Snatch, perform 25kg 1-arm Dumbbell Snatches, 30 reps.
Happy Birthday Andrew!!
Posted in wod | Tagged: CrossFit, strength bias, task priority, weightlifting, wod | 31 Comments »
Posted by The Cell on September 21st, 2009
Strength
Deadlift
3-3-3 reps
then
1 x 15 reps
WOD
For time:
50kg Hang Power Clean, 20 reps
Sprint 100m
50kg Hang Power Clean, 15 reps
Sprint 100m
50kg Hang Power Clean, 10 reps
Sprint 100m
50kg Hang Power Clean, 5 reps
Sprint 100m
Post time to comments
Congratulations Rory!!
A great effort to take out 1st place at the Machado BJJ Nationals in Melbourne. Keep smashing the WOD’s and killing them on the mat mate.
Posted in wod | Tagged: CrossFit, strength bias, task priority, weightlifting, wod | 34 Comments »
Posted by The Cell on May 17th, 2009
In light of yesterdays Olympic Weightlifting Workshop here is some further inspiration on the strength, speed, power and will of some of these extraordinary athletes. This and more is what is required to heave these tremendous loads from the floor to the overhead position. Enjoy and appreciate the amount of dedication and hour upon hour of training and psychological commitment that is required to do what these athletes do…
Posted in Rest Day | Tagged: olympic, Rest, weightlifting | 3 Comments »
Posted by The Cell on April 18th, 2009
Saturday 16th May 2009
12pm – 5pm
The Cell – Real Fitness
At The Cell – Olympic Weightlifting Workshop, you will be actively coached by AWF Weightlifting and Sports Power Coaches, Stef & Jason in the Snatch and Clean & Jerk.
Using IWF approved bars and bumper plates in a purpose built facility, you will be drilled in movement progressions for the Olympic lifts.
Our goal for you; by the conclusion of the workshop, you will have the ability to capably and safely perform the Snatch and Clean & Jerk.
Movement progressions include: Clean & Snatch Grip Deadlifts, Front Squat, Press Behind the Neck – Jerk Grip & Snatch Grip, Hang Power Clean & Power Clean, Hang Power Snatch & Power Snatch, Push Press & Push Jerk Behind the Neck, Snatch Progressions: Overhead Squat, Pressing Snatch Balance, Heaving Snatch Balance & Snatch Balance and Split Jerk.
$350 – The Cell Members
$450 – Non-Members
Be quick. Places are strictly limited.
Please email jason@thecellfitness.com.au to register and for payment details.
Posted in event | Tagged: olympic, weightlifting, workshop | 9 Comments »
