The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness



    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change


  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe


    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments


    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.

  • ยฉ The Cell - Real Fitness and, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blogโ€™s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and with appropriate and specific direction to the original content.

    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource

  • Advertisements

Wednesday 14 October 2009

Posted by The Coach on October 13th, 2009

For time:
10-9-8-7………1 then 1-2-3-4………..10 reps of:
Pull Ups
Push Ups
Sit Ups

Post time to comments

Brad - A Cell Firebreather

29 Responses to “Wednesday 14 October 2009”

  1. andrew said

    is this paleo friendly??

  2. Jason said

    Ah don’t think so! ๐Ÿ™‚

    I read these things and wonder how we are ahead of the yanks in the obesity epidemic!!

    And how crazy is that. An obesity epidemic! Can you imagine telling your great grandchildren, “I remember the great obesity epidemic of 2009. There was just so much food to eat.” Sorry but totally fkn crazy!

    Last week I got an email from the WA Police Union saying that they’d won their fight to have lap band surgery for obese coppers partly funded by the employer!! WTF!! My union actually fought for that. What a disgrace! Maybe some of the morbidly obese coppers who are too lazy to get off their arses couldve done some of the fighting! Maybe they wouldve lost some kilos!!! Sorry but that just pisses me off. They won’t bring in physical testing linked to promotion but they’ll fork out for those that can’t be arsed putting in the hard work to make some lifestyle changes. Not to mention it’s the tax payer footing the bill! Just lovely hey!!

    Ok rant over. Go train you lot! :-p


  3. andrew said

    I expect to see Michelle on the yellow band today given rep range. Dont disapoint me…

  4. Craig said

  5. gus said

    i like that ad!

    this website is full of messed up yank food:

    10-1 1-10
    pull ups (red band, except for LAST round of 10 reps)
    push ups (on toes)
    sit ups

    = 27.28

    my arms just died towards the end and i couldn’t pull anymore, but i’m happy that i got 100 reps out on the red band (even if a couple were a touch dodgy)

    next stop the invisible band!

  6. michelle said

    Warm up: 800m run, mobility exercises

    WOD: 10-1 then 1-10 of
    Pull ups with red band (sorry to disappoint, Andrew, but hey! – that’s 110 reps!!!)
    Pushups (these were hard today)

    Time = 19:18

    Gusman, that website is awesome! Check out the “Widowmaker”.

  7. Pete Yeates said

    Warm-up = 800m Jog, Mobility work, 5 x Pullup/ Pushup / Situp / Squat.

    WOD as Rxโ€™d
    Time = 11:36

    Cool down = Pegboard Climb, Parallette Handstand Practice, Foam Roll.

  8. Vicki said


    Gusman, where do you find this stuff? I have decised that i ma going to join the force, give up crossfit, eat lots of widowmakers and sex panthers (hollowing out the bread is sacrilege, in my opinion!)get reeeeaaaaaallllllyyyy fat then get my lapband surgery subsidised by my employer – GOLD!!!! All while I climb the police “corporate” ladder. Pffffft, disgraceful.

    Did 10-1 only today (due to my delicate condition!!) and went 10:20. Fun.

  9. Vicki said

    Can we do this as a WOD?? Gusman will wope the floor with us ๐Ÿ™‚

  10. Vicki said

    Wope … what’s a WOPE? I mean wipe.

  11. The Cell said

    People, children; individuals who have not eaten proper sustenance in weeks, months and for the greater part of their lives suck shit out of a malnutrition cow to attempt to obtain some form of nutrient to survive, drink sewerage to drink some form of liquid and all over the Western world we have eating competitions, Australia alone throws away billions of kilos of food per year, because we all over indulge. We are blessed to come from a land where nutrients, supplies and resources are plentiful. We should have some form of decorum and understanding, even if it is as simple as smaller portion sizes and not putting food on a plate that then has to be thrown away. Imagine this, just for a starting point, to simply shift a mental thought process; everybody ate to their own capacity. We did not constantly or regularly over indulge. We simply ate within our limits, I am not insinuating starve, no, not at all, simply allow our eyes to be as big as our stomachs, not bigger…

    Now in an idealistic world, this domino effect would then reduce demand for food, one would think then that the food could be widely distributed to others, to those who truly need it! WRONG! There is already more than enough food in circulation, yet the Western World still refuses to share with those who are in need! America alone as an example spent 5billion dollars on lipstick alone in one year, Europe spent enough money on ice cream alone to be able to provide clean fresh water in all forms for every single person in the world…

    We must ask ourselves why? Why is it that when the IMF and the world bank got together with most developed nations and put forward a plan of wiping clean all debts of every what is considered to be developing nation in the world the consensus (and may I add Australia was part of this consensus) refused to do that, all it entailed was giving every developing nation a fresh start, I would quite confidently say that the interest these countries have already paid back has covered the initial loan from these developed nations. Why is it they said no? I will let you contemplate that…

    I know it may appear I am off on a tangent, but all this is intertwined with social circumstance, its a collective attitude that must change first before real physical change in what is actually happening occurs, fore without this mental shift away from excess selfishness, excess greed and not having a greater understanding of the world we live in, we will continue to be obese, continue to over indulge and continue to fight Cancer…

    That is part of my 2 cents, my apologies for perhaps moving away from the initial subject matter at hand…


  12. The Cell said

    Yeah, what Stef said!!! ๐Ÿ™‚


  13. andrew said

    good post stef. nothing wrong with serious issues..this blog is not just training but alos all the other things we each believe and feel strongly about

  14. The Cell said

    BAM!!!! BAM! BAM!


  15. gusman said

    vicki – bacon is a precious commodity and as such eat bite must be savoured. the law of diminishing marginal return makes eating that much bacon worthless.

    but you’re right, i would wipe the floor with you all ๐Ÿ˜›

    stef – good post. definitely one to think about.

    by the way my arms are still completely toast from this morning – i could barely bring my coffee to my mouth!

  16. The Cell said

    I cannot believe how quick some of you were this morning, after sparring and and boxing this morning I want to give this WOD a crack and get sub 13 mins, Id be stoked with that!



  17. The Cell said

    Damn straight Andrew!

    You guys can say pretty much anything here, although if its derogatory or disrespectful it gets removed/edited. Unless its about Rory and Adams relationship ๐Ÿ™‚ hahahahaha

    Hey, remember when Rory beat Adam at Sandbag Get Ups ๐Ÿ˜›


  18. The Cell said

    I remember, Rory really wiped the floor with Adam’s Sandbag Getup attempt! That was truly one of the Earth’s greater days of humble existence… But in saying that Adam can lift heavier stuff than Rory, then again Rory would eat Adam alive on the wrestling mat…



  19. Will said

    Gus, that website is truly insane!

  20. gusman said

    admit it, there’s at least one thing on there you’d try ๐Ÿ˜›

  21. Adam Piller said

    far out what a dribble!!!

    once everyone realises that bulk food consumption and 1RM deadlifts are all that matters the cell will be a happy place for all!!

    wod as rxd 13.02mins – so spike did you go sub 13mins??

  22. The Cell said

    No Fkn chance! 13.37min. Coming up, on the reps of the 6th, I noticed blood on the bar and looked down at my hand and I tore it up, it didnt hurt and I continued but by gosh does it hurt now! And yes I disinfected the bar! ๐Ÿ™‚

    Did a heap of movements after that though, so was happy with efforts…


  23. gus said

    paleo stylins =
    bfast – bacon (nitrate free) + eggs + watermelon
    snack – nuts, apple, sausage (gluten free)
    lunch – 2 x sausage + salad
    snack – nuts, mandarin, chicken
    snack2 – nut butter
    dinner – stir fry with chicken, veggies, cauliflower rice and curry sauce. it was a pretty awesome paleo invention hehe

  24. michelle said

    Paleo diary:

    Breakfast: Omelette with broccoli, mushroom, capsicum, bacon
    Snack: Cherry Larabar
    Lunch: Bacon with a tomato, cucumber, avocado and coriander salad
    Snack: Fruit salad, 2 squares of Lindt chocolate ๐Ÿ˜ฎ
    Dinner: Steak with sweet potato
    Dessert: Fruit salad

  25. Br3nd4n said

    as perscribed
    time:something awesome i can’t actually remember… someone tell me my time please ๐Ÿ˜ฆ

    tore off the skin below my middle and ring finger. Ofcourse, can’t compete with Stef though.

    Stef, there is a line between self-determination and self-mutilation you know

    Oh. and Storm said I was special…

  26. So gross Gus (thanks for sharing!). I personally liked the meat baby and the donut and ice cream cake with 2 tubs of Cool Whip…did you guys know that Cool Whip is an “edible oil product”? Eeeeeew!

    Lap band surgery for fat cops….how is that allowed and partially funded? Don’t you guys have to do fitness tests every year??? How do they fit through the cracks? ๐Ÿ˜‰ hehehe..get it.

    I think I came close to contributing to more blood on the bar….or at least a few skin flakes! yuck…

    Blue band and push ups on knees. My arms ran out of gas at the end!
    21:24min (or there abouts…book in kitchen, I’m in bed)

    I felt really good today; the first time in about a month so I’m happy even though I ripped up my hands.

    Paleo diary:
    Breakfast: banana, scrambled eggs and crispy done bacon
    Lunch: missed it
    Snack: paleo cookie
    Late lunch at 4:30pm: 80grams of turkey, almonds and an apple
    Dinner: pan fried snapper, organic silverbeet and onions, OJ

  27. Jane said

    8am Breakfast
    130g egg white incl. 1 yolk cabbage, broccoli, cauliflower, tomato, chicken, avocado + 1 x pear & almonds

    11am Snack
    melon, strawberry, pineapple, almonds

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

    5pm Snack
    raisins & almonds

    7pm Dinner
    kangaroo steak stirfry with avocado

    8pm Snack
    coconut berry ice cream (paleo recipe) with pineapple and almonds

    6am – 90mins bikram yoga

    Felt a bit better today, thanks to Pete and Jeff for their feedback, will take this into account and plan more food into my day

  28. Biljana said

    Paleo Diary

    Breakfast – boiled egg, almonds, apricots
    Morning Tea – apricots, almonds, green apple
    Late Lunch – Lime Lara Bar, Boiled Egg & Green Curry & Vegetables
    Dinner – Green Curry & Vegetables (2 bowls) ,mandarin


    Warm Up
    400m Run & Mobility Stretches

    10 -1 Ladder for time of:

    PullUps (Blue Band – all unbroken sets)
    Push Ups (all on toes – broke sets in half)
    Sit Ups (with abmat – still a big goat to work on)

    14:11 min ๐Ÿ™‚

  29. Rhys said

    I wasn’t sure whether or not to add my experiences on government funded voluntary surgery or not but just to give everyone another insight…

    In the Defence Force or maybe just the Navy but i presume it’s the lot, well we have lap banding available!!! I’m not sure whether it’s fully funded or partly, but the ADF pay for you to have regular appointments with a dietician even if your just regularly very overweight or obese. I can’t imagine lap banding and seeing a dietician could be cheap so thatโ€™s where your tax dollars go.

    We do have an annual fitness test which is pretty easy and we also have an annual medical. We have a gym and pool thatโ€™s open 12 hours a day and Physical Trainers to help you. But people still fail and because they fail, for three months of remedial they get to go for sport between morning tea and lunch, so they have from 10 till 1230 off every day. I passed my fitness test so Iโ€™m not allowed sport then.

    What probably has ticked me off the most about lap banding is that I wear glasses and the Navy pays for two pair every two years, of these crappy things. They wonโ€™t pay for contacts even though I canโ€™t wear breathing apparatus and glasses at the same time. It doen’s bother me about the glasses and contacts just that I donโ€™t chose to have poor eye sight, but those people wether psychological or not chose to do nothing about their weight (we do have psychs available) Oh and just a little more information, there have been a couple of women that have had breast enlargement because of โ€œself esteem issuesโ€, government funded.

    I could go on forever so hopefully my rant isnโ€™t too long already

    Rhys ๐Ÿ™‚

Sorry, the comment form is closed at this time.