The Cell

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



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    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.

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Sunday 13 December 2009

Posted by The Coach on December 12th, 2009

I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” Nelson Mandela.

“There is no easy walk to freedom anywhere, and many of us will have to pass through the valley of the shadow of death again and again before we reach the mountaintop of our desires.” Nelson Mandela.


6 Responses to “Sunday 13 December 2009”

  1. Biljana said

    Hope you all have a great Xmas Party tomorrow!! πŸ™‚ Unfortunately Kristofer, Nikkolas and I are all working and won’t be able to make it. Catch up with all of you soon!!

  2. The Cell said

    Hi all, I am back and anticipate to see most of you at The Cell Xmas party today at 4.30pm! Just wanted to post training whilst I was away. Very humid, very hot, and far more difficult training in that climate, I purposely did most of my sessions outdoors, kept them shortish though, and hydrated well, also did not work maximal intensities (I was on holiday after all)

    Session 1:
    2 x 17kg DB Renegade man makers, 50reps
    TIME = 19.48min
    100 double unders FOR TIME
    Time = 1.20min
    *Had to be very careful with the db’s, couldnt be rough with them and they were shit house to use, but got the job done.

    Session 2:
    FOR TIME:30-20-10 reps of:
    2 x 17kg DB Thrusters
    Siy ups
    Push ups
    Frog jumps over Tennsi court (just below belly button height)
    TIME = 15.18min

    Session 3:
    2 x 27kg DB Romanian Deadlifts, 25reps
    Hindu pushups, 25 reps
    Split lunges, 25 reps
    4 Rounds FOR TIME with 100 Mountain climbers after each round
    TIME = 24.14min

    Session 4:
    150 push ups (no time)
    Tabata bottom to bottom squats
    20/10sec – 4mins of work
    Max push ups = 30reps


    See you today!



  3. The Cell said

    Stef, you were in Bali and you trained??!!?? You’re a sick puppy!!!! πŸ˜›


  4. Bliss said

    ‘It is not the critic who counts; not the man who points out how the strong man stumbles,
    or where the doer of deeds could have done them better.
    The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood;
    who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming;
    but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat’
    Theodore Roosevelt

  5. Bliss said

    Sorry guys…can’t make it this arvo. Just back from a quick, unexpected Hobart/Melbourne trip…the girls would kill me if I took off again!!! πŸ™‚

  6. Peter Yeates said

    AM training = Run 1hr with 6.5kg backpack, easy to medium pace.

    PM = Escape from the Cell WOD.

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