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Thursday 08 October 2009

Posted by The Coach on October 7th, 2009

Front Squat
5-5-5 reps
Back Squat
1 x 20 reps

Post loads to comments

5 rounds of:
Row, 500m
With a continuously running clock, row 500m every 3.30 minutes.
Record the time taken for each of the 500m efforts.

Post each time to comments

Tracy - Deadlift Day


24 Responses to “Thursday 08 October 2009”

  1. The Cell said

    Go Trace!! 🙂


  2. andrew said


    FS 3 sets x 5 @ 65kg
    BS 20 @ 75kg



    Avg 1:54:5

    Too fast on the 1st one and thought I wa sgoing to hurl chunks on last 2. Luckily for Adam (who was next to me) I didnt…

  3. andrew said

    Avg 1:43:5 (I cant type for sh*t)

  4. gus said

    front squat:
    back squat: 60

    the squats felt tougher than usual today. which didn’t set me up particularly well for the rows either..


    ergh… this one was epic. didn’t help that i did rowing sprints yesterday

  5. michelle said

    Looking good, Tracey! 🙂

    Warm up: 3min skipping, 20 KB swings (12kg), 3 x 100m run, mobility work

    Front squat 5-5-5 at 45kg across
    Back squat: 20 x 50kg

    Still struggling with the front squat, mostly keeping my elbows up and maintaining the bar in rack position at the bottom of the squat. It probably doesn’t help that I don’t practice front squats at all…..
    Could have gone heavier with the back squats (first time doing 20 reps).

    WOD: 500m row x 5


    Happy to keep them all under 2:00. I had grand designs to row the last set in under 1:50, but really had nothing left in the tank. I was lucky just to complete the row without hurling! 🙂

  6. Adam Piller said

    the spew bucket was about to get wet on the last row!!

    front squats – 5,5,5 at 100,100,100
    back squats – 20reps at 80

    wod – as rxd
    1) 1.38.7mins
    2) 1.38mins
    3) 1.40.5mins
    4) 1.43.5mins
    5) 1.41.5mins

    average was just over 1.40mins and i was hoping for just under 1.40mins, spewin!! and i nearly was haha.

    good work by all today, tough wod!!

  7. andrew said

    come train at the cell until you want to vomit!! you cant pay enough for good publicity like this..

  8. gusman said

    we should reserve part of the whiteboard for “number of days someone last vomited at the cell: x”

  9. Will said

    Warmup – Run 3x 100, Mobility, Light KB Swings (8kg), 3 min skipping

    Front Squat:
    5-5-5 rnds – 40-40-40kg
    Back Squat:
    1×20 rnds – 45kg


    My hip’s, traps, lower back and legs are still very sore! Espically after yesterday’s WOD too. Need to have a rest over the weekend.

  10. The Cell said

    Just don’t spew in the chalk bucket!!!! 😉

    Actually we haven’t had a visit from cousin Pukie for a while. We clearly need to ramp things up!!! hahahaha

    Nah seriously, spewing isn’t particularly good for you and is one of the most catabolic things you can do to your body. It’s not a goal of our training but is sometimes a side effect of the high intensity. I have never actually puked during a session but have come close a few times. I learned long ago not to eat before a session!

    All that said, if we wanted you to throw up, we could get you there!! 😛


  11. gusman said

    yeah i haven’t technically spewed at the cell… one time i had to swallow back down and keep pushing through some sandbag cleans though hahah

  12. The Cell said

    16kg KB H2H Practice 5 mins

    21-18-15 rep rounds for time of:
    32kg KB American Swing
    Knees to Elbows (Strict)
    Double Unders
    Time: 9.25 mins

    This caned my grip. I’ve got forearms like Popeye now and I’m stuggling to type!

    Swings and Dble unders all unbroken. K2E’s all broken into handy triplets. 7’s for the first set, 6’s for the 2nd and 5 for the third! I just couldn’t hold on during the K2E’s. Gas and strength was fine everywhere except my forearms. Really happy with my dble unders too! I seriously think your choice of footwear makes a diff. I dble under really well in my Nike Free’s but suck in my Asics, which are chunkier. Hmmm, interesting…………

    Fun WOD!! 🙂

  13. Will said

    Came close to a chunder last week, it was an afternoon session (I think the one with 2 800m run’s) so I had been eating a fair bit throughout the day. Managed to walk it out.

    Storm suggested a smaller skipping rope this morning, really helped with my double unders, thanks Storm *thumbs up*.

  14. The Cell said

    I do not, I repeat; DO NOT want anyone spewing inside those 4 walls, there is plenty of flora outside that would love and thrive on your digestive nutrients! HAHA! BAM!

    Finished uni a touch early today so decided to get in the sun!

    41km ride, including some steep hill repeats
    AVG: 27km per/hr

    Then (upon return):
    10 x American style swings @ 24kg KB +
    5 x Reverse Hindu push ups
    X10 FOR TIME
    TIME = 10.28min

    Stretch + breathing practice


  15. Biljana said

    Warm Up
    3 min skipping
    3x 20 8kg KB swings (10 each Russian & American swings) & 100m jog
    Mobility Stretches

    Front Squat – 5-5-5

    Back Squat 1×20
    5 reps @ 47.5kg
    15 reps @ 35kg (all reps broken into sets of 5)

    WOD: Rowm 500m x 5 rounds every 3mins 30
    Row 1 – 2.10
    Rows 2-5 averaged about 2.20 – unfortunately didn’t set the rower properly to record the 500m splits.

    Really super happy to be back training!! 🙂

  16. Steve said

    Here it is Stef, I feel guilty now for not posting although I read them everyday.Particularly enjoy Gus’s adventures with bacon.

    Todays wod 1:35.9

  17. Steve said


    Round4 1:43.5
    Round5 1:42.2

    The human lie detector was a cruel beast today.

  18. Anthony said

    2nd Cell session yesterday and I love it!! Just doing the warm ups I am sweating! Stef and Jas you guys rock and are very welcoming and supportive. I have never even been to a gym before so I think I am really lucky to come here straight up and train with you guys.
    Pete and Vicki it was great to meet you both. That was a good WOD on Wed morning and thanks for your support.
    I am putting it out there right now I am 107.8 kgs and should be around 85 – 90 being 6ft tall. This is my goal to get to at least 90 and get strong doing it. I think I am in the right place.
    PS. hope I don’t spew

  19. gus said

    steve – cheers, mate, although i’ve been on a paleo baking spree at the moment, not as much bacon!

    anthony – welcome aboard! i started crossfit at a fairly similar weight and my advice would be not to stress too much on weight – in the first three months i did crossfit i only shifted one kilo, yet saw a dramatic change in bodyfat…

  20. michelle said

    Welcome, Anthony! I’m sure you’ll be smashing through all your goals in no time 🙂

    Paleo diary:

    Breakfast (7.30am): sliced tuna, a Larabar
    Snack (10am): Fresh fruit salad, seeds
    Lunch (1pm): two boiled eggs and a big salad
    Snack (around 2.30pm): dried fruit, nuts and seeds, an orange
    Dinner (7pm): savory mince, fresh fruit salad

  21. Biljana said

    Paleo Food Diary 🙂

    Breakfast – Bacon & Eggs
    Late Lunch – almonds, dried apricots, mango, banana
    Early Dinner – Chicken & Vegetable Soup, Boiled Egg
    Snack – almonds, banana, dried apricots

  22. Welcome to Anthony! Glad to have you at the Cell 🙂

    Thanks for the props! 🙂 Happy to have a flat back captured on film for my deadlifts!!! I actually like them now I’ve got the technique down!

    Paleo diary:
    Breakfast: pineapple, apple, kiwi, strawberry and turkey slices
    Lunch: a burger (minus the bun and condiments) on a huge pile of shredded lettuce, beet, carrot, tomato with an egg (YUM!)
    Dinner: King Soy Chicken and heaps of steamed veggies
    Snacks: kiwi, tuna, NUTS!

    Need to catch up on some posts and try some more Paleo baking!

  23. Jane said

    Hi Anthony welcome to the cell – you’ll love it 🙂

    7.30am Breakfast
    130g egg white incl. 1 yolk cabbage, broccoli, cauliflower, tomato, chicken, avocado + pear & 9 x almonds

    12.30pm Lunch
    Stew – kangaroo steak, broccoli, eggplant, zucchini, cauliflower, cabbage, tomato + salad, sardines, spinach, tomato, avocado + apple + 9 x almonds

    6.30pm Dinner
    Chicken & prawn stirfry

    8pm Snack
    blueberries, almonds, walnuts, lsa, linseed, coconut + coconut milk

    Activity: 6am – 60mins ocean swimming (cold!!!)

    Notes: Started to feel unwell about 2pm in the afternoon, so actually did the sensible thing (very unusual for me) and decided not to do my afternoon training session, had an earlier night too!

  24. Chanel said

    had treatment on my hip flexor today – am not allowed to compress it – means no sitting, no squatting, no nothing – i’m even having problems sitting in the car to drive!! 😦 so no training until at least monday….

    bfast: avocado, chicken sausage
    lunch: meat pie – no pastry, but it did have cheese in it…
    dinner: pistachios…was in bed laying down at 6 n couldn’t be stuffed cooking 😛

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