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.

  • © The Cell - Real Fitness and, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’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

Monday 26 October 2009

Posted by The Coach on October 25th, 2009

“Tommy V”

For time:
50kg Thruster, 21 reps
Rope Climb, 12 ascents
50kg Thruster, 15 reps
Rope Climb, 9 ascents
50kg Thruster, 9 reps
Rope Climb, 6 ascents

Post time to comments

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.


12 Responses to “Monday 26 October 2009”

  1. andrew said

    be careful what you wish for, lest it come true…

  2. The Cell said

    Hahahahaha 🙂

  3. andrew said

    WU – row

    5 x rounds of
    – skipping x 30
    – front squat (20kg) x 10
    – 100m run

    50kg thrusters 21/15/9
    rope ascents 12/9/6

    managed 3-4 rope ascents 1st round and 1 of 2nd. rest were subbed ie x 5


    mmm rope burn…ouch!!

  4. Pete Yeates said

    Warm-up = Skipping, Shoulder mobility, 4 rounds of 15 Doubleunders + 10 Front squat 20kg + 100m run.

    WOD = Scaled to:

    21 Thrusters 41kg
    12 Rope climb
    15 Thrusters
    1 Rope climb, then 40 rope climb subs
    9 Thrusters
    30 rope climb subs

    Time = 25:43

  5. michelle said

    Warm up: Skipping, 4 rounds of 15 double unders, 10 x 20kg front squat, 100m (focusing on technique learnt over the weekend), shoulder mobility (R shoulder felt very tight and sore this morning).

    21 x 25kg thruster
    12 rope ascents
    15 x 25kg thruster
    45 x scaled rope climbs
    9 x 25kg thruster
    30 x scaled rope climbs

    Time = 27:48

    Tommy V kicked my ass!!!!

  6. Jason said

    Scale people! That’s a lot of rope climbing and a truckload of scaled climbs. You still need to grip things tomorrow! If that many rope climbs is
    not within your capacity, scale them back.


  7. Josue` said

    Nice to see The Cell on

  8. Jane said

    For those that were on the running cert (also for other Cell members) where we talked a little about nutrition – one of the things that was mentioned as being excellent to use was coconut water.

    Currently this is only available at bikram yoga perth (I tried one this morning its great) they cost $3.50 for 330ml so not cheap.

    They are available from ebay in 1ltr versions but delivery pushes the price up considerably.

    Spliting the shipping cost brings the total cost to $117.60 each instead of having to spend $235.15 to get the same unit cost of approx $3.26 per 3.33ml which is a small saving

    Would anyone like to share the shipping cost with me as I am going to buy 12 x 1 litre

    Link to ebay is

  9. gus said

    was short on time today so when i got back from dog walking just did:
    med ball clean (10kg)
    ring dip (red band)

  10. The Cell said

    Hold off in the coconut water guys. We’re in talks with a distributor (George from The Cell) who is working on getting the distribution rights here in WA. We’ll know more within a week. But if George pulls it off, which we fully expect he will, because he’s the man, we’ll be stocking it here at The Cell.


  11. Anna said

    Hi there,
    I just wanted to find out how you guys got on with becoming a distributor for Vitacoco in WA? I am trying to do the same thing here in Tas and would love to get in touch directly with george, or find out how he’s getting on.

  12. Graeme said

    georges work number is 9279 6755 call him

    if you cant get hold of him try

Sorry, the comment form is closed at this time.