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

Thursday 24 December 2009

Posted by The Coach on December 23rd, 2009

Today is our first day of rest for the end of this year leading in to the New Year. Rest in the way of allowing the body but primarily the mind to recover from the extreme stressors that a training environment harbors allows soft tissue rejuvenation and the chance for the mind to relax and not constantly be under pressure to perform under extreme intensity.

Relish the rest; for next year we strive to reach new goals, we strive to break old records, we strive to create new versions of ourselves and break habits that are no benefit to our success. But most of all we strive to achieve the best we can all possibly be…


2 Responses to “Thursday 24 December 2009”

  1. Paul said

    It is true that the longest journey begins with a single step. I reflect back on my first step into The CELL with nothing but happiness, it has changed me and me life for the better. I thank our coaches Jase,Stef,Storm and Steve and my Cellmates(thanks for a great term Andrew) who helped make pain enjoyable and something to be relished. Looking forward to next year see you then.

  2. The Cell said

    3-4km beach run
    1km ocean swim

    Warm up:
    1000m row / mobility work
    2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2reps of:
    Double unders
    Sit up
    Push up

    Stef: 15.20min
    Adam: 15.42min
    Rod: 17.22min

    10min intermission

    sandbag carry, 100m
    KB farmer carry, 100m
    pullups, 30reps
    sandbag carry, 200m
    KBfarmer carry, 200m
    pullups, 20reps
    sandbag carry, 400m
    KB farmer carry, 400m
    pull ups, 10reps

    Stef: 30kg bag / 56kg KB’s – TIME = 18.22min
    Adam: 25kg bag / 64kgKB’s – TIME = 19.26min
    Rod: 15kg bag / 32kg KB’s – TIME = 18.37min

    Air Squat adder between 3 of us: 1 – 20 reps


    *Good, solid day today for me, enjoyed it! although my stomach was too full, I ate too late, but felt strong nevertheless.

Sorry, the comment form is closed at this time.