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Monday 21 September 2009

Posted by The Coach on September 20th, 2009

Back Squat
5-5-5 reps

Post load to comments

3 rounds for time of:
Hand Stand Push Up, 10 reps
Rope Climb, 3 ascents

Post time to comments

Nadia - Band Assisted Hand Stand Push Up


23 Responses to “Monday 21 September 2009”

  1. Vicki said

    Firstly, the 5.30 crew will now know this is how Stef recommends we work out … as he does!

    Hope it works …

  2. Vicki said

    Yes, we will all be in our underwear this week NOT!

    Back Squat 20.5/26.5/31.5kg
    5-5-5 reps

    3 rounds for time of:
    Hand Stand Push Up, 10 reps – subbed for the Pike things
    Rope Climb, 3 ascents – subbed 10 rope pull ups each round.

    In hindsight should have done 15 rope pulls – I thought that the 15’s each round would kill me. I am sure I did 3 rounds (I KNOW I did 3 rounds of 3 Pike things!)
    Inspiring effort today, blood, sweat and laughter 🙂

    Post time to comment

  3. andrew said

    this is where stef got his moves from

  4. Pete Yeates said

    Warm-up = Row 1km, Shoulder mobility, CFWU, Squat x 3 @ 20kg, 40, 50.

    Back Squat (I thought it was 3,3,3,3,3, and did the first 2 sets as 3 reps, so did 10 reps on the last set to make it up.) 3,3,10 @ 60kg, 62.5, 67.5

    WOD = modified
    10x Handstand pushups in the bands on parallettes
    30x Rope Pullups

    Time = 10:32

  5. michelle said

    Warm up: 1km row, mobility work, CFWU x 1

    Strength: Back squat 5-5-5

    WOD: 3 rounds of
    10 x Pike Pushups
    3 x Rope Ascents

    Time = 11:17

    Found this more of a mental battle than a physical one this morning, especially after leaving some more skin on that darn rope! Having said that, it was still physically challenging and I felt pretty slow. Happy to have completed all the climbs, though 🙂

    It’s knee-high socks on rope climb days from now on. And red Rios……. 😉

  6. Tracy said

    Who will be the first to post for the Paleo Challenge? (and is this the right place?)

    I’ve been eating so regularly today, I’m inclined to post already so I don’t forget what I’ve eaten!

    So far craving bread and peanut butter!

  7. gus said

    yeah i’ve started paleo today too…

    haven’t had any cravings for anything but i usually paleo monday to friday anyway, it’s weekends i have trouble with!

    and starting the challenge hungover has helped me not want to drink for 30 days anyway 😛

  8. Tracy said

    Yeah Gus!

    Okay here goes…(I’ve got to dump something out of my head for fear of losing it…too much going on!)

    Leftover white snapper 1/2 cup
    1 apple, 1/4cup berries, 1 kiwi (all chopped up)
    NUTS! (I love saying that…a few pecans, almonds and some sunflower and pumpkin seeds)

    Chicken breast
    Purple cabbage salad with apples
    Green salad

    can of tuna
    loads of H20

    Dinner will be:
    a large, green veggie salad
    fish of some kind and you guessed it..

    Any thoughts on what I can eat while in Singapore for 1 week starting this Saturday?

  9. Shan said

    Well done to those who have just about completed day 1 of the Paleo Diet. I have been doing this for almost 2 weeks with Biljana and we haven’t looked back. I think the real test is when Im off for a girls weekend away!!!!

    Here is my food intake so far today:

    Breakfast: Paleo Omlette (1/2 Cup Egg whites, 1 egg)
    1 x Fried Banana served on top of omlette. Cinnamon.
    Black Coffee. Not strictly Paleo, but the coffee is for everyone else’s wellbeing, not mine!! 🙂

    Morning Tea: 10 Almonds & Lara Bar

    Lunch: Ah, kind of missed this. Oops

    Arvo Tea: 3 Strips of Beef Jerky

    Good luck with the next 29 1/2 days people


  10. The Cell said

    This is the right spot Trace.

    I kicked of just after midnight due to nightshift. Can’t remember exactly what I ate, but this is what was in my cooler and went missing.

    Remember, this was eaten between midnight and 8am. Then it was bed until a short time ago.

    Nuts!! (Pecans, macadamia’s, almonds and walnuts)
    Dried cranberries
    Tin of Salmon
    1 x Avocado
    2 x Oranges
    2 x Paleo Cookies
    A few dozen black coffee’s 🙂
    Brekky this morning after shift at The Mill Bakehouse in Freo consisted of a long black (mmm, more coffee), bacon and poached eggs.

    Oh and I had a shake when I got up this arvo that consisted of 1 cup egg whites, 1 cup mixed berries, handful of almonds.

    Time for more coffee 😛


  11. The Cell said

    Oh and a couple of boiled eggs sometime during the shift


  12. gus said

    breakfast: chicken breast, stir fried veggies and 2 eggs
    snack: tangello, nuts/seeds, roo jerky
    lunch: pulled pork + salad
    snack: roo jerky, apple, nuts
    dinner will probably be: lamb chops + salad

    thinking about resurrecting my blog to post recipes etc as well

  13. Will said

    Breakfast: Straberrys, orange and pinapple fruit salad
    Snack: Banana
    Lunch: 1/2 chicken, greek salad (olives – kalamata, capcicum, tomato, cucumber)
    Snack: Banana, Applie (red), Pear
    Dinner: will be steak + salad

    I suspect this is going to be a very challenging 30 days. Really going to have to get ontop of organising my food for work each day, otherwise it will cost me a fotrune!

  14. Will said

    Those applie things are really apples 😉

  15. michelle said

    Breakfast: 1 boiled egg, sauteed mushroom, cherry tomatoes, zucchini and bacon.

    Snack: Banana and a few nuts (cashews/macadamias)

    Lunch: Roast beef and vegies (carrot, pumpkin, parsnip, cauliflower) and some fruit salad (rockmelon, strawberries, orange and pear).

    Snack: Some more nuts

    Dinner: Chicken breast with basil, broccoli, zucchini and cherry tomatoes.

    And I have some peach patties (Son of Grok recipe with some modifications) in the oven right now – will probably (definitely) have one for dessert.

    This month will see a huge change in what I usually eat and I’m looking forward to cleaning things up and seeing just how much better I feel! No cravings so far. I don’t eat much bread/rice/pasta/potatoes as it is, so giving them up won’t be a problem. What I’m really going to miss is chocolate and milk!

  16. gus said

    back squat:

    10 x pike push up
    15 x rope sub
    = 5:46

    things i forgot to add to food:
    12 x fish oil caps
    1 x long black
    2 x magnesium
    1 x bowl of strawberries and blueberries with coconut cream

  17. Ben said

    Great workout today, finally got the hang of that bloody rope climb. Thanks for the help Storm and Craig 🙂

    Paleo Challenge…didn’t do too well today, but only found out about the challenge yesterday so I’ll be using that as my excuse 🙂

    Breakfast: 2 bananas, honey, 2 weetbix whizzed in 400ml skim milk
    lunch: 4 tuna sandwiches w/ snow pea sprouts, tomato, onion, cucumber, cheese on white bread (ugh, dad ate all the brown bread).

    3 toffee lolly things as a snack thing

    Dinner: banana, organic food bar, then later at home; pumpkin soup with 2 bread rolls (white bread).

    Yeah, heaps of bread today, something that’ll have to change

  18. Chanel said

    Warm up 1km row, cfwu

    back squats
    5-5-5 35/50/62.5

    3 rounds
    16kg barbell press, 10
    scaled ropeclimbs, 15


    bfast: roo sausage, mushrooms, egg
    snacks: nuts – almond, cashew, pistachio
    lunch: chicken mush – chicken, carrot, broccolini, leek
    dinner: stir fry mince – beef mince, cabbage, capsicum, mushroom, leek

  19. Jane said

    I have tried to get some idea of quantities using zone calculator as I’m not great with portion sizes, luckly I eat the same food most of the time so have pre-made b’fast, lunch & dinner for Mon – Fri

    1/2 Paleo Recovery Drink after AM training

    132g egg whites, cabbage, toms, broccoli, cauliflower, zucchini, 25g chicken, sweet pot & pumpkin + 1/2 apple. Forgot my almonds to increase the fat content

    veggie bake – kangaroo mince, eggplant, onion, tomatos, zucchini, tin tomatos + Salad : spinach, tomatos, avocado + small pear
    Forgot the tuna & almonds to go with my salad, to increase the protein & fat

    1/2 Paleo Recovery Drink after PM training

    130g fish, tomato, zucchini, cauliflower, broccoli, cabbage, spinach, pinenuts pumpkin, sweet potato stirfry – blueberries,1 x s’berry, 1/4 apple, 3 x almonds, lsa, linseed

    1/2 apple, 3 x almonds, 1 x egg

    6am – 90mins bikram yoga

    5.30pm – 30mins CFE Run session + 10mins w/up on windtrainer followed by: 60mins XFIT session working on volume as follows: press ups – 6-7-8-9-10-9-8-7-6 (70 using blocks) / situps – 10-11-12-13-14-15-14-13-12-11-10 (135 chest to knees) / Pull ups – 1-2-3-4-5-5-4-3-2-1 (30 from dead hang no band) / Dips – 3-4-5-6-5-4-3 (30 no band)

    Notes: B’fast was good, the lack of protein & fat in lunch left me feeling underfed & started to get hungry at 4.30pm, but had no food left to eat at work 😦 dinner was ok, but think I was a bit light on the size of the veggies

  20. GRAEME BATT said

    breakfast: 3 weetbix skim milk
    nuts and seeds (almonds.walnuts.sultanas.etc)
    lunch: chicken and garden salad
    small tin tuna
    dinner: grilled chicken and steamed broccoli
    lots of coffee – short black minimal sugar
    still hungry …..i too will need to be on the ball with work committments!

  21. The Cell said

    Good job on the anti-Paleo diet Ben! hahahahaha. Keep at it mate. These things take time, effort and patience to get right.


  22. The Cell said

    Gotta fix that breakfast up Graeme. Try an egg based brekkie like the banana omelette Shan mentions above. I find egg based brekkie’s quick and palatable in the morning.

    I threw down a 100g Salmon pouch, some nuts and berries and a banana before coaching this arvo. Dinner after the sessions was a beef stir-fry. I’ll round tonight out with some Paleo cookies and a bowl of Nutty Hot Cereal.

    Keep it up everyone. Get organized for tomorrow and post any questions here.


  23. DenzelWEt said

    Hola people, HAPPY HALLOWEN!

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