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Tuesday 13 October 2009

Posted by The Coach on October 12th, 2009

3-3-3 reps
Load prescription
1st Set – 75% 3RM
2nd Set – 85% 3RM
3rd Set – Aim for a 3RM PB
If you’re competing in the CFT this Friday night, perform 3-2-1 reps with 75% 3RM, 85% 3RM and 95% 3RM

1 x 15 reps
Use a load that is approximately 75% 5RM

Post loads to comments

For time:
60kg Hang Power Clean + Jerk, 3 reps
1000m Row
60kg Hang Power Clean + Jerk, 5 reps
750m Row
60kg Hang Power Clean + Jerk, 7 reps
500m Row
60kg Hang Power Clean + Jerk, 9 reps
250m Row

Post time to comments

Biljana Comeback Rehab WOD - Farmer's Carry


19 Responses to “Tuesday 13 October 2009”

  1. gus said

    deadlift: 3-2-1
    15 x 85kgs

    3 x 40kg hpc
    1000m row
    6 x 40kg hpc (extra rep was stef’s fault!)
    750m row
    7 x 40kg hpc
    500m row
    9 x 40kg hpc
    250m row

    = 16:25

  2. gusman said

    and seriously… big pulling movement followed by a couplet of two more pulling movements? that was rough. after the first row i couldn’t do the jump properly on either the HPC or the jerk

  3. andrew said

    WU – skipping, CFWU

    Strength – as my SI joint was giving me some probs did Zercher squats (with DL fm floor onto knees & back) in lieu of DL’s
    3 x 80, 90, 95kg

    WOD – as rx’ed 14 mins something. Luckily Adam & myself spotted that Stef had 3,6,9,12 instead of the 3,5,7,9 prescribed. I prob lost 10 secs changing the readout on thr rower and would have been snapping on Adam’s heels – lesson learnt set up rower beforehand and dont assume its the readout you prefer.

  4. andrew said

    oh and 15 x 60kg with Zerchers as well

  5. Adam Piller said

    dialed back the deads because of CFT on friday.

    reps 3,2,1 – 160kg,180kg,205kg
    15 reps – 100kg
    felt ok, felt a bit heavy because of yesterdays squats etc but should be good for friday

    wod as rxd 14.33mins

    g star your spot on, touch on the pull today!!

    lucky hey andrew, would have been a 20min wod otherwise!

  6. Adam Piller said

    i meant ‘tough’ on the pull today. touch and pull probably shouldnt go together at the cell

  7. The Cell said

    They do if you and brad are training in the same session…

    BAM! 🙂


  8. Adam Piller said


  9. Nikk said

    Woooohooooooo go mum you look so totally hot!!!! 🙂

  10. Jane said

    7am Snack
    3 x peach patties

    8.30am Breakfast
    130g egg white incl. 1 yolk cabbage, broccoli, cauliflower, tomato, chicken, avocado

    1pm Lunch
    Kangaroo stew, tuna, spinach, tomato, avocado + 2 x apple & 15 almonds

    5.30pm Dinner
    Chicken & prawn stirfry with pinenuts and avocado

    6.30pm Snack
    Coconut berry ice cream (paleo homemade) pineapple & almonds

    5.30am – 60mins swim session – long endurance sets – 200/400/600/800/1000 (3k total)

    Still not feeling 100% trying to keep positive – absolutely hate feeling this way – there is nothing really wrong except that I know I am not firing on all cylinders but don’t really know why 😦

  11. Hang in there Jane! I know the feeling as I’ve been dealing with the same thing, feeling a bit flat and dealing with nausea. I am not sure why – potentially detox, body adjusting to new way of eating, etc…So glad for Jase and Stef and their patience! (helps mine) 🙂

    Paleo diary:

    Breakfast – can of tuna, banana, organic strawberries, NUTS!
    Lunch: organic beef sausages, spinach salad, olive oil
    Snack: apple, paleo cookie
    Dinner: organic beef sausages, BIG organic green salad with sunflower seeds and pumpkin seeds, oil and vinegar dressing
    only 1 liter of water today and I can feel the difference!

    I was talking to a friend of mine on the weekend about Paleo and she is a PhD student and likes to know the science behind things and I felt I couldn’t really satisfy her need to know…so, I found this really great article/blog post today by accident

    It does a great job of explaining the biochemistry behind the Paleo diet.

  12. gus said

    but ketosis is dependant on low carb isn’t it? paleo isn’t necessarily low carb depending how much and what sort of fruit and veggies you eat

  13. Jeff in Washington USA said

    Ketotosis is with zero carb. I ha to do a diet with this when bodybuilding and never again. That is unless you want to dry out and look super lean but it will look like crap when carbs are reintroduced. Just my 2cents. I don’t know how you guys can do a paleo and eat so little. Nothing wring with the meals I see with Jane except she needs to eat at least another 1-2 times a day and swimming is more anaerobic so you would need more carbs. 5 hours between meals is too long in my mind

  14. Jane said

    Thanks for the comments and feedback, I used to eat more frequently but since starting this challenge I have tried to “zone quantity” my meals (you’ll see I eat the same things most days – easier for me to calculate) and I find that I am just not hungry during the day – it tends to hit me in the evenings – where I can just eat all night – all paleo though!

    I am an overeater – I eat quite large portions and I’m very aware of my weight etc so I have this whole weight / body image thing going on as well.

    I have spent time and money on trying to deal with my food issues (paid a fortune for hypnosis – it did help – believe it or not I’m not as bad as I used to be) but I still have issues, I thought the paleo challenge would be good for me with the large portions but I’ve still struggled with the overeating which is one of the reasons why I don’t eat so much during the day as I figure if I’m not hungry I shouldn’t eat – sometimes I have only eaten because it’s lunch or dinner time and I feel that I probably should!

    Anyway, it certainly helps for me to write this down and maybe putting it out there will help me to come to terms with my eating a little more 🙂

  15. Pete Yeates said

    Jane, I agree with our Washington correspondent, there is not enough food / carbs to support your exercise load. For the next few days try having a “Lara bar” or “½ a serving extra of Lunch or Breakfast” between each meal, yes I know that’s way more calories, but when you are burning them at the rate you do, ya just gota eat more.

    I will put it another way, take the analogy of –
    “A small fire” only needing a very little amount of fuel to sustain it (someone who doesn’t regularly exercise),
    “A Raging fire” (You 🙂 ) needs way more fuel to sustain it, otherwise it burns down and produces less heat / energy.

    I think the afternoon drop you are noticing is that your blood sugars are going too low and the brain is going into damage control mode and making you listless.

    Now enjoy those healthy / paleo snacks, your body will thank you for it.

    Hope this helps, Pete.

  16. gusman said

    jeez, it all gets so confusing…

    first i ate too much (and did too little) which is what got me into this mess

    now i’m not eating as much but also need to make sure i eat enough so that i get less fat but keep my muscles?

  17. gusman said

    oh and i think yesterday’s eating was:

    bfast: fruit salad and 2 x gluten free sausage
    snack: nuts, seeds, apple
    lunch: 2 x sausages + salad
    snack: mandarin, nuts, seeds + 1 x sausage
    snack2: almond butter
    dinner: chicken drummettes + broccolini

    too much, not enough, somewhere in the middle, left of centre… it was tasty at least

  18. Biljana said

    Food Diary

    Breakfast – boiled egg, almonds & apricots
    Morning Tea – almonds & apricots
    Lunch – Green Curry with vegetables
    Afternoon Tea – almonds, apricots, green apple
    Dinner – Red Cabbage Concoction (bleh!!), savoury beef mince, almonds, mandarin

  19. Will said

    Warmup – Skipping + Mobility

    deadlift: 3-3-3
    15 x 42.5kgs

    3 x 20kg hpc
    1000m row
    5 x 20kg hpc
    750m row
    7 x 20kg hpc
    500m row
    9 x 20kg hpc
    250m row

    = 14.02

    Had been playing golf all day so was feeling a bit dehydrated and decided to work more so on form than weights.

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