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 30 November 2009

Posted by The Coach on November 29th, 2009

Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg

Run Throughs
2 x 1.30 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence

As many rounds as possible in 12 mins of:
65% B/W Push Press, 5 reps
Push Up, 10 reps
21″ Box Jump, 15 reps

Post rounds to comments

Running As a Skill (mov) (wmv)


13 Responses to “Monday 30 November 2009”

  1. andrew said

    WU – 500m row, 75 skips x 2, mobility

    Pose – like a gazelle…only slower…and less graceful

    WOD – 5x 65kg PP, 10 x Push ups, 15 x big tyre box jump. 6 rds and 3 PP in 12 mins

  2. michelle said

    Warm up: 1km row with right leg only, CFWU x 3 rounds (no squats), various mobility exercises and stretches

    Modified WOD (swollen knee again): AMRAP in 12min of
    32.5kg push press x 5
    Push up x 10
    16kg KB Swing x 15

    10 rounds and 2 PPs.

  3. Pete Yeates said

    WU: 500mt row
    75 single skips
    x 2

    POSE stuff but not the runs

    16.5KG Push Press
    18″ step ups
    7 rounds + 5+10+6

    Felt pretty good considering I have been throwing up like a pro again… it is very weird doing a WOD while baby is practicing belly rolls!

  4. The Cell said

    Warm up:
    skipping, mobility work and specific warm ups

    20 Deadlifts (125kg) /Row 400m
    20 KB ‘American’ swings (32kg) /Row 400m
    20 Overhead Squats (50kg) /Row 400m
    20 Burpees /Row 400m
    20 Pullups (Chest to Bar) /Row 400m
    20 Box jumps (24″) /Row 400m
    20 BB Squat Cleans (45kg) /Row 400m
    TIME = 27.46min

    Stretch & Foam roller

    *The pull ups really slowed me down, because of my busted up hands from last week. All in all quite hard though!


  5. Vicki said

    *sigh* Sorry dear husband. Posted as you again…

  6. Will F said

    WOD – 7 rnds

  7. Jane said

    rowing + mobility
    2 x CFWU + 1000m row

    WOD # rounds for 12 mins
    5 x 28.5kg Push Press (50% b/w)
    10 x press ups
    15 x 16kg kb swings
    8 rounds + 3 PP
    All sets unbroken

    Had to sub the running and box/tyre jumps as my achilles are really sore today after yesterdays race.

    Had a good race, still waiting for the final results, but the short distance meant a lot more effort so achilles definitely complaining today 😦

  8. Pete Yeates said

    Warm-up = Glute activation, Rowing, Doubleunders, Mobility drills, POSE running drills.

    WOD as Rx’d = 8 rounds + 5 Push Press + 9 Pushups.

  9. Will F said

    WOD – 7rnds, 25kg

    Had to drop to my knees in the pushups after about round 5, something in my hand was starting to hurt 😦

  10. The Cell said

    PM Workload

    1.5 hrs with 30pound weight vest on at Kingspark and worked Kakoda and the Ladder and all through Kings Park and around. Kept the intensity fluctuating, the idea was to keep on moving and gain as much ground as possible without ‘overheating’ (so to speak). running, working the inclines hard and constantly moving! Macgyver did well also holding the same weight as I.


  11. Adam Piller said

    wod as rxd – 9 rounds plus 1 push-press

    hard work by all tonight!! tomorrows sesh looks mint!!

  12. gus said

    40kg push press, jumps and push ups as rx’d

    7 rounds exactly by the skin of my teeth!

    was good training with you adam – used your pace to keep myself honest on the box jumps

  13. michael.a said

    warm-up;2x500mt row,skipping,mobility
    wod;amrap in 12min-5xpush press 42.5kg
    10xpush ups(on knees after 1st rnd)
    15’21’box jump 6rnds and 5x push press

Sorry, the comment form is closed at this time.