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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Sunday 11 October 2009

Posted by The Coach on October 10th, 2009

A reflection regarding a series of posts, posted on Wednesday passed…

Firstly congratulations Biljana, that is remarkable, the figures mean nothing, the measurements and objective mathematical deductions that you have reached are great, BUT, what maintains even more importance is the way you FEEL! The emotion flowing through your words is what the trick is, the way you feel about yourself, within! Proud of you! In fact, I have been sitting in the background watching many of you challenge all that you have known for many years, altering eating habits are in fact quite  difficult, but all of those who are attempting Paleo, whether you are 100% Paleo or not is really quite irrelevant, you are altering your mindset and that is the difficulty of it all, you are persistent and dedicated to changing yourselves for the better, for feeling better and that is the accomplishment in itself! That there is the achievement, not the fat loss or the reduction in measurements, by no means are these negative, they are great, and should be celebrated, but what takes prominence is your mental shift in attitude towards self, your increased self and environmental awareness, you creativity, your increase in self belief, all of these positive psychological contributions are what make you who you are!

Regarding CrossFit, Jas is absolutely right (well right with me, anyway). Never bite the hands that feed you, realistically in life there are positive attributions and negative in everything we do, this mainly is drawn down to the subjective experience of each individual and the way in which they perceive their internal reality as influenced by the outside world (it goes far deeper than this, but not for this post). Therefore it is natural for nothing to be perfect, it simply does not exist. We then take from here, take from there and apply, now the combination or formula we prescribe to you may not work for the other, and included in that may not work for you in a years time…

It comes down to this, life is not motionless, it is ever changing and as human persons we must adapt, adaption is key to any level of understanding success. That is why each and every person is on their own journey of self discovery, all we can each do is help each other, along the way, suggest, direct, inform and support. We learn as we travel and we apply as we learn; There are no mistakes only a series of experiences that are required to take place in order to increase our awareness. That is what Jason and I do, that is what I also expect and admire about all of our athletes…

Thank you for your time…

Wise Individuals often ponder the journey of life… “Ride the metaphorical wind; where it takes you is the space you are to exist”. Do not question, do not doubt, simply be, fore this being shall provide insight in to the mysteries of existence and life… Stef Sifandos


The light


11 Responses to “Sunday 11 October 2009”

  1. andrew said

    “The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.”
    Bob Moawad

  2. gus said

    “The keenest sorrow is to recognize ourselves as the sole cause of all our adversities.”

  3. Jason said

    Here here


  4. Pete Yeates said

    Active Recovery = 1hr road ride, easy pace.

    Yesterday PM = 3 hr run (note to self, don’t attempt a 3 hr run after doing sandbag lunges in the morning, my glutes are trashed)

    “Your own journey is but a drop in the ocean, though this sometimes stormy ocean is made up of many drops.”
    – PY

  5. gus said

    activity today:
    sit ups, push ups, skipping practice, mucking around with kettlebell

    then 2 rounds of:
    10min row
    30min crosstrainer

    at easy pace

  6. gus said

    also, next sunday southern crossfit is having an affiliate gathering from 1pm

    i can’t get there at the start as i have to go out to lunch but i’m gonna try and get along afterwards if i have time. be good for some Cell representatives… plus apparently there’ll be a spit roast!

  7. andrew said

    gus – I may have to go to drop tests with their bumper plates…it what stef would have wanted…

  8. The Cell said

    I openly love you Andrew!




  9. The Cell said

    Jacobs Ladder

    Warm up:
    2 ladders + Dynamic stretching

    25kg Sandbag anyhow: Carry’s include: overhead, Zercher, shoulder, single arm overhead, over back
    5 ladders FOR TIME
    TIME = 23.28min

    5min intermission

    5 x burpee to squat clean with 25kg Sandbag
    5 x HSPU
    10 x KB Snatch @ 24 kg
    5 x Push u to pass through on paralettes
    TIME = 13.28min

    5min intermission

    Frog jump up Jacobs
    TIME = 3.01min


    *felt really good after this, wanted to continue, but thought it better to spend some time stretching…


  10. michelle said

    Paleo diary:

    Breakfast (10am): Banana, walnut and cinnamon omelette
    Snack (11.30am): Some strawberries and cashews
    Lunch (1pm): Meatballs with Baba Ganoush
    Dinner (6.30pm): Paleo Thai Green Curry with chicken, broccoli, cauliflower and carrot.
    Dessert: Will be some caveman custard (in the oven at the moment).


    5 x 22.5kg
    5 x 30kg
    3 x 37.5kg (F)
    Then 10-7-4 at 27.5kg

    Then cycle 60km

    I’d like to go to the Affiliate gathering next week, but it’s my Grandma’s 85th Birthday party on the same day – might drop in later if there’s time.

  11. Jane said

    9am Breakfast
    1 x egg, cabbage, tomato, chicken, pumpkin + blueberries, pineapple, almonds, walnuts

    7pm Dinner
    chicken stir fry with avocado & pine nuts

    8pm Snack
    coconut berry ice cream with pineapple and nuts + peach pattie

    Activity: Rest Day!

    Hope to feel better next week, although it is a recovery week so that should be good 🙂

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