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

Tuesday 27 October 2009

Posted by The Coach on October 26th, 2009

For time
Row 1000m
24kg Kettlebell Swing, 50 reps
Sit-Up, 25 reps
Row 750m
24kg Kettlebell Swing, 40 reps
Sit-Up, 20 reps
Row 500m
24kg Kettlebell Swing, 30 reps
Sit-Up, 15 reps

Post time to comments

Jason, Stef & Carl - CrossFit Endurance


6 Responses to “Tuesday 27 October 2009”

  1. andrew said

    The sole desperado railing against the tyranny of the American Swing…

    As Rx’ed 12:45

  2. gus said

    as rx’d: 20:53

    doing them american style smoked me.. i decided to go rx’d when i thought it was just russian hahaha

    although a bunch of those swings were either big russians or small americans 😛

  3. Jane said

    Did my first run this morning following the CFE Workshop at the weekend, amazing how I was virtually running the way we had been taught.

    Did the drills etc that were on the 6 wk program, took me 30mins to do the warm up / drills / stretch then I did 3 x 2km with 3min recovery (could not run very fast my calves are killing me) what was really interesting was when I remembered to lean forward I went faster – I still find this amazing!

    Now know that I have hamstrings, that’s a good thing I should be using them, but also know that I have calves, that’s a bad thing as this means I am not touching down with my heels!

    When I got home I made sure I stretched out and used one of the dogs balls to roll my calves out, amazing the difference that I felt in them after doing this.

  4. The Cell said

    5 mins of 16kg KB H2H practice
    As Rx’d (with GHD Sit Ups)
    Time: 20:40mins

    Who programs this crap!

    That trigger point stuff is awesome hey Jane. Carl got stuck into me on Sunday night. I had sore spot’s I didn’t even know about.

    Everyone see my post yesterday about the Coconut water??

  5. Will said

    Good effort this morning all, havn’t sweat that much in a while, almost thought I was going to chunder at one stage!

    Row 1000m, Mobility Drills, Air Squat Skill Work.

    16KG KB American Swing

    I must agree with Gus, not sure if I was doing big russians or little americans, either way good work out. Needs more practice 🙂

  6. Biljana said

    Warm Up – 10
    1000m row, mobility drills & air squat skill work

    WOD: for time of-
    Row 1000m
    50 x 12kg KB American Swing
    25 x Sit Ups (abmat)
    Row 750m
    40 x 12kg KB American Swing
    20 x Sit Ups (abmat)
    Row 500m
    30 x 12kg KB American Swing
    15 x Sit Ups (abmat)

    17:58 min
    12kg KB was challenging but happy that all sets were unbroken doing American Swings for first time in a WOD. 🙂

    Week 1 Run Intervals Drills
    Ball of Foot Hops
    Wall Drill
    Forward Lunge

    then 1 set of:
    4 x 30sec @94 cadence
    carioca drill
    1 x 2min @ 91 cadence

    Did run technique work an hour after doing WOD – silly move as I was too tired to manage 2 sets of the cadence work. Happy with technique progress – lots to think about and way too much huffing and puffing!! LOL

Sorry, the comment form is closed at this time.