The Cell

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

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    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

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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.



  • Ā© The Cell - Real Fitness and www.thecellfitness.com.au, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blogā€™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 www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Saturday 16 January 2010

Posted by The Coach on January 15th, 2010

Strength
Press
3 X 5 @ 80% 5RM
then
10-7-4 @ 70% 5RM

Post loads to comments

WOD
As many rounds as possible in 12 minutes of
Sprint 100m
Pull Up, ā€Ø10 reps
Push Up, 10 reps

Post rounds to comments

HAPPY BIRTHDAY BILJANA!!!

Advertisements

21 Responses to “Saturday 16 January 2010”

  1. The Cell said

    Have an awesome day Biljana!! Thanks for being a great supporter of The Cell.

    Nice pic šŸ˜‰

    Jase

  2. Jane said

    Happy Birthday Biljana – have a great day

    It’s my daddy’s birthday too šŸ™‚

  3. michelle said

    Hope you have an amazing day, Biljana!!! Happy Birthday šŸ™‚

  4. Bliss said

    Have a fantastic day Biljana! Hope to see you next week… šŸ™‚

  5. Kate said

    Happy Birthday Biljana. Have a fantastic day, spoil yourself:-).

  6. Pete Yeates said

    Wishing you a phenomenal birthday Biljana. I hope you boys spoil you heaps.

  7. gus said

    happy birthday, biljana! it’s always been a pleasure to train with you

  8. Nikk said

    Happy B’Day Mum hope u have a great day, & that u get spoilt rotten, ooooo yeah nice pic, lol hahaha šŸ™‚ šŸ™‚ šŸ™‚ šŸ™‚

  9. Adam Piller said

    Happy birthday biljana! Train hard!

  10. Lili said

    Happy Birthday SIS!

    You’ve come a long way since joining the Cell. Keep up the hard work!

  11. Pete Yeates said

    Catch up on strength day.

    Warm-up = Glute Activation, Dynamic mobility drills.

    DeadLift 5,5,5,5 @ 45kg, 65, 75, 80

    Press whilst in a full squat position 5,5,5,5 @ 15kg, 25, 25, 27.5

    Single arm overhead kettlebell walking lunge x 10 steps each arm @ 12kg, 12, 12, 16

    Finisher = 36kg Kettlebell swing x 50

  12. The Cell said

    ALSO A VERY HAPPY BIRTHDAY TO OUR OWN BEAUTIFUL STORM!!! WE WISH YOU ALL THE BEST TODAY AND ALWAYS AND THE ENERGY, EXPERTISE AND LIFE EXPERIENCE YOU BRING TO YOUR WORK PLACE IS INVALUABLE AND APPRECIATED BY ALL ATHLETES AND COACHES!

    LOTS OF LOVE,

    STEF, JASON & STEVE!!!

  13. Jane said

    Happy Birthday Storm šŸ™‚ have a great day

  14. Jane said

    Session today was 40km TT on the bike, very windy this morning and the course that I have chosen is not great for the wind and inclines but I’m committed to it now.

    I first did this on 2 January – I only started training again on 1 Jan, and it was windy that day too (there’s a surprise!) I was disappointed with my time 1.23 and I found it really hard.

    Today was so much better – I was only about 35secs faster than on 2 Jan – BUT – the wind was hard work, I felt much stronger on the bike and my legs only started to feel the pain at the last 5km when I turn straight into the wind, so overall very happy with today’s session, and the fact that I have pulled up so well from yesterday (apart from the calf – getting that looked at on Monday) I thought I would be really tired, but I actually feel really good šŸ™‚

  15. Storm said

    Thanks, but it was yesterday.

  16. Pete Yeates said

    Hey Jane, you must remember that cycling into a headwind is character building. šŸ˜† šŸ˜†

    Storm, again wishing you a happy birthday, thanks for being one of my coaches. šŸ™‚

  17. andrew said

    WU – 500m row, 25 squats, 25 KB swings (16kg), 25 sit ups mobility

    Strength – 3x 5 x 55kg, 10/7/4 x 45kg

    WOD – As rx’ed 7 rds and 1 x sprint

    Good work fm b’day girl biljana and family

    Belated b’day wishes to officer storm

  18. Biljana said

    Thanks for the birthday wishes everyone. They are really appreciated!! I have had a fantastic day so far and looking forward to enjoying the rest of the afternoon and the evening!! šŸ˜€

    Training this morning
    Warm Up – 500m Row, 25 Squats, 25 KB swings @8kg, 25 situps

    Strength – Press 5-5-5 @ 25kg (80% 5RM)
    then
    10-7-4 @ 20kg

    WOD: AMRAP 12 mins of
    100m run
    10 Pull Ups – (Orange Band)
    10 Push ups – (on toes)

    5 rounds + 40m of run

    Gave myself a birthday challenge in moving down to orange band for Pull Ups and aiming to get 4 complete rounds done- managed whole WOD on this band though broken up by last few rounds and got 5 rounds done. Woo Hoo!! Proud of myself and proud to say that at 43 I am fitter, stronger and moving better than I did 10 years ago!! Love training with all of you at The Cell – thanks!! šŸ™‚

  19. The Cell said

    Warm up
    1000m row
    MObility work
    HSPU, paralette and Handstand practice – 15mins

    Then:
    Front squat with chains
    4-4-4-4
    65kg straight sets (weight is minus chains which weigh 12kg each)

    Rod
    4 x 5 @ 45kg

    Press
    4-4-4-4
    50kg straight sets

    Rod
    4 x 5 @ 37.5kg

    Then:
    10-7-4 reps @ 40kg

    Rod @ 32.5kg

    Then:
    32kg KB Swings
    Burpees
    KB Swings remain at 10 reps the whole way through
    Burpees move from 10 – 1 reps
    1set looks like 10 swings + 10 Burpees
    Second set looks like 10 swings + 9 burpees

    Time
    Stef = 6.40min
    Rocket Rod = 8.22min

    Stretch and foam roller

    *Wanted to do American swings but opted out and did russian due to a slight strain in neck and upper traps due to training, did not want to further aggravate it. Worked out well as I was fluent through this movement

    SS

  20. gus said

    happy birthday, storm. hope it was fkn MINT!

  21. graeme said

    happy birthday biljana !

Sorry, the comment form is closed at this time.