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.

  • Β© 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

Friday 20 November 2009

Posted by The Coach on November 19th, 2009

Run Drills
Ball of foot hops with forward lean: 3 x 3
Wall Drill: 3 x 20 each leg
Exaggerated Foot Pulls: 3 x 10 each leg

Run throughs
2 x 30 secs @ 94-96 cadence
1 x 2 min @ 91 cadence

18-12-6 rep rounds for time of:
60kg Thruster
Knees to Elbows

Post time to comments


20 Responses to “Friday 20 November 2009”

  1. Vicki said

    Who is that incredible specimen of a human being silhouetted in that door? And is he doing “twinkle twinkle little star?” πŸ™‚ hehehehahahahheheheeeee

    1000 row CFW
    POSE – Felt a bit easier today.

    Push press 16.5kg
    PP a bit too light.
    4:51 (might have been :57 can’t remember!)

    Inspiring effort from everyone this morning – HARD! Captain Smash lived up to his name and did a killer WOD – I hurt just looking at him!

  2. andrew said

    WU – 1km row, CFWU

    Pose stuff

    WOD – as rx’ed 13:01.

    I have been coming to Cell for since May (6 mths)and no way would have been able to do this then – so kudos to Stef, Jason, Storm and my comrades-in-arms of the 05:30 crew for inspiring me to new levels.

    “When you begin to believe nothing is heavy, all weights become light.” –Rossbow

  3. Pete, THANK YOU so much for being SO GOOD at what you do! Sleepy drops are so great – finally feeling rested again! Big hugs and gratitude to you!

  4. gus said

    awesome effort this morning, andrew! it helped me too because every time i thought my 40kg thrusters were too heavy i looked at yours and figured i should stop being a pussy!

    wod: 18-12-6
    40 kg thrusters
    knees almost to elbows

    = 9:23

    happy with my progress on K2Es. it’s funny, this wod took me less time than either of yesterday’s but because of those thrusters it felt like so much longer πŸ˜›

  5. Pete Yeates said

    Warm-up = Mobility drills, Skipping (new PB of 70 double unders in a row) πŸ™‚

    WOD = Scaled the Thrusters to 35kg to work on my form and try to perform the sets unbroken.

    Time = 3:54 (all sets unbroken and strict form throughout)

    WOW, I miss out on going to my usual session and look what happens, Andrew (AKA Captain Smash) busts out a heavy one, and The GusMan reaches new levels in speed, and Wifeeey is complaining everything is too easy even though she is 6 months pregnant.

    Tracy, thank you for your kind words.

  6. michelle said

    What a session to miss!!! Great work 0530 crew!!

    I woke up with a knee the size of a watermelon yesterday, so am on strict instructions from my physio to stay off it for a few days. What a bummer!!! Although I can’t say I’m going to miss the cycling….. Hopefully I’ll be back at training next week! **fingers crossed**

  7. Adam Piller said

    went solo today while stef did some fundatmentals in the background hehe.

    warm up – 500m row, 3mins airdyne, 2x sun salutes, 3 min skip (double under practise)

    back squats 7,5,3,3,2 – 80kg, 110kg, 125kg, 135kg, 140kg

    today wod as rxd – 7.55min

    5 RFT
    3 x muscle ups
    10 x pistol squats 5 each leg)
    20 x push-ups
    30 x 12 lbs sledge hammer smashes

    was hard and heavy today, felt ok mentally but quite saw and sluggish from the week of training. weekend off and piss-up tomorrow night, yippee

    good work to all today!!

  8. gusman said

    how come your knee swelled up so much, michelle?

    i hate knees… stupid injury prone joints.. lousy parents for giving me maltracking patellas πŸ˜›

    i missed you this morning, pete and michelle! i’d been training in the arvo all this week so was looking forward to some classic 5.30 crew hijinks

  9. Jane said

    I second Tracy’s thanks to Pete and how good he is at what he does.

    I went to see Pete not because I felt anything was wrong, but just because of what other Cell athletes were saying.

    I have already noticed a big difference in how I feel based on what Pete found and am looking forward to this being the norm for me!

    So a big thank you to Pete from me too πŸ™‚

  10. gusman said

    hmmm.. i really need to get around to seeing pete in his professional capacity! have been meaning to for a while now

    also found this extremely helpful video on how to deadlift correctly:

  11. Biljana said

    Pete – You’re Awesome!! πŸ™‚

  12. Anthony said

    Hey sounds like a good day by all except Michelle – hope the knee gets better soon!

    1k row + CFWU – used BB for pull ups and nailed ten straight up and felt strong enough to do a few more. MINTOX!! getting stronger
    ( dips still not actually dips though and can’t really do em yet )

    WOD time 8.43
    35kg Thrusters
    ( broke sets into 6’s and 4’s though as was PB )
    knees to chest or there abouts but are a bit better.

    Unreal WOD Andrew. I thought 35kg was heavy!!
    Wow Pete you caned me by 5 minutes!!

    Have a good weekend all.


  13. Dan said

    Hi all,

    This is my first post after completing the fundamentals program. It is good to see so many committed and health people in the one place. I looking forward to training HARD with you all in the future.



  14. michelle said

    My knee is a bit of a mystery, Gusman……. the physio thinks its something to do with the meniscus. I had major problems with the same knee about 3 years ago where it would just swell for no apparent reason, and after many investigations, nobody could find a cause. It’s not painful, but my range of movement is severely restricted because of the swelling. We’ll see how things pan out this time around. It’s deflated to the size of a grapefruit now πŸ™‚

    Welcome, Dan! It’s great to have you on board πŸ™‚

    Great work with today’s WOD, Anthony! I hear the red band calling for you……. πŸ˜‰

  15. The Cell said

    Welcome Dan! Great to have you and Elle on board mate. Good to see you posting already too.

    Be warned everyone, Dan’s a firebreather!! πŸ™‚

    Michelle, heed your physios advice. Take care and we’ll see you back soon.

    Andrew, it’s an absolute pleasure to train you and all the cell athletes. Everyone’s progress is nothing short of outstanding!

  16. michael a said

    warm up-1000mt row,cfwu x1rnd,mobility and pose.
    wod 40kg(pb)thrusters,k2e or as high as i can go 5.30mins.
    shattered me this week more so than usual,been sore all week which is gr8.

  17. Pete Yeates said

    Thanks for the love everyone. πŸ™‚ πŸ™‚

    GusMan that’s a funny clip, is he for real?

    Dan, I am looking forwards to meeting / training with you.

    Michelle, here are some natural alternatives to help with the swelling and repairing the knee.

    Arnica cream – A topical cream, for all sorts of injuries including swelling. (Lightly massage into knee 4 x daily)

    MSM Powder – An organic sulphur which forms the basis for all connective tissue in the body, and is anti-inflammatory in higher doses. (1 teaspoon 2 x daily)

    Vitamin C – Strengthens the connective tissue and if combined with a bioflavonoid is anti-inflammatory and helps the fluid drain via the lymphatic system. (1 teaspoon 2 x daily)

    When convenient lay on your back with legs up the wall. Stay there for 30 minutes or longer, this helps with the drainage of fluid and waste products from the joint.

  18. michelle said

    Pete – you’re awesome!! Have some more love πŸ™‚ πŸ™‚

    I’m going to stop off on my way home and pick up some Arnica cream and MSM powder (already have the Vit C at home).

  19. The Cell said

    Right I better say my bit! Just got back from a presentation by one of the world’s leading professors on Cosmology and Super Novae! WOW! This guy is awesome, I managed to catch him outside after the presentation and picked his brain with some big questions such as what are the parameters of our Universe, if any? Can time be a reality separate to space? How can something come from nothing? Did multiple, simultaneous big bangs occur? Do multiple universes exist? What is the consistency of dark matter and dark energy? Ok il stop here. Back to the posts!

    Dan, welcome bro, great to have both you and Elle on board and if your early posting is a show of your commitment prior to physically commencing, we expect big things from you!

    Pete is the man! No doubt, I place a lot of faith, trust and belief in not only what he does, but his character and the person he is! He is genuine and sincere, and you can be as intellectual as you like, but if you do not have personal qualities that are real, your intellect and knowledge is lost in translation. Wisdom is key and that is what Pete possesses!

    Michelle, rest and relax, you probably need a few days off anyway! Early mornings and lots of physical movement. Your body has asked you to stop for a moment and rest!

    Capt Smash! You are very welcome and I appreciate your kind comments, our joy is observing your constantly evolving success and improvement!

    And it is good to see Michael posting, good work my friend! keep pushing!

    Anthony you are MINT! But not as mint as Storm! πŸ™‚

    Good night all


  20. mingster said

    hey boys and gals, for those interested in getting a pair of vibram five fingers, i juz got my KSO at a great price.

    Mountain designs perth sells them for 200 bucks (if you join the free membership you get 10% off=180)

    I got mine from the US (numerous sites but i chose 85 US=about 94 AUS
    They do not ship to aust so i got them sent through which cost me about 38 AUS

    In summary i paid for like 126Aus for mine and it took like 10 days altogether

    I know Pete and Steve wears them and they can provide more information about usability πŸ™‚

Sorry, the comment form is closed at this time.