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

Saturday 23 January 2010

Posted by The Coach on January 22nd, 2010

85% x 5 x 3
75% x 10-7-4

Post loads to comments


5 rounds for time of:
B/W Back Squat, 10 reps
Burpee Box Jumps, 7 reps

Post time to comments


11 Responses to “Saturday 23 January 2010”

  1. Pete Yeates said

    Catch up on strength day.

    Warm-up = Glute Activation, Dynamic mobility drills.

    Deadlift 5,5,5,5 @ 45kg, 65, 75, 75
    Deadlift x 20 @ 45kg

    Press 5,5,5,5 @ 25kg, 30, 35, 35

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

    Finisher = 36kg Kettlebell swing x 52

  2. andrew said

    WU – 500m row, 400 m run, mobility

    handstand practice – pike x 5 x 3
    pike on box x 5 x 2

    Strength – 57.5 x 5 x 3
    47.5 x 10/7/4

    WOD – 85kg squats and big tyre burpee box jumps

    Think it was 18 mins something but hadnt done squats for some time as have been doing beach OWD’s so this was tough for me and felt tired today..excuses excuses

  3. The Cell said

    Warm up
    100cal airdyne
    Mobility drills and skills

    40-30-20-10 reps of:
    40kg Walking lunge in Back squat position
    Ring Push ups
    GHD Sit ups
    Double Unders
    TIME = 20.40min

    Partnered work with Steve
    10-9-8…1 reps of:
    Dead hang pull ups

    10-9-8…1 reps of:
    Kipping pull ups

    Whilst P1 is executing pull ups, P2 is doing overhead slosh pipe hold OR 40kg Overhead hold. I did slosh pipe, Steve did 40kg BB overhead hold (shoulder).

    The above was two rounds back to back!


    *Good work today, Steve, Mac G and Matt worked like pigs!

    Good slog!


  4. Steve said

    Appreciate you not mentioning the slosh pipe that I broke Stef… Confusing ambition with ability rarely ends well.

    Good work from all today. Solid session that was a good test for the shoulder.

    Aidan had a fun time cruising round the gym in his wheelchair and it was so good for him to see everyone.

  5. Steve said

    Check out the Cell’s very own celebrity

  6. Storm said

    AAAAWWWWHHHHH ADAM our poster boy…..x

  7. Jason said

    Back in the sunny North West for the next week or so!

    Deadlift 3 x 120kgs
    Power Clean 3 x 60kgs

    5 Rounds for time
    Smith Machine back squats x 10 @ 90kgs
    Box jump Burpies x 7 (to weight bench)

    8 mins (ish)

    Really missing the smell of burning kettle bells in the morning – see you all Wednesday.



  8. andrew said

    Jason – **Smith Machine** back squats!!! How could you?? Did you finish with some pec dec & then preacher curls to peak your biceps? 🙂

  9. Jason said

    I know, I know, No other choice! Luckily I don’t own a “Cell” t-shirt yet!
    Peck deck, preacher curl and lat pull down were all being used so I just called it a night!

  10. The Cell said

    Jason they dont make t-shirts in your size – F*****G HUGE!


  11. Jane said

    Two workouts today, 1st at 5.45am was 30mins bike for distance managed 15.5km with the undulations and the wind, may have been better to do this on the windtrainer!!

    2nd workout at 9.30am was 50 x 30kg Thrusters for time – Oh this was tough, could have managed 20 or 25kg but 30kg was hard on the arms, had to break the reps down to 10 / 7 / 7 / 6 / 5 / 5 / 5/ 5 didn’t really bother my legs but the push up to press was not pretty completed this in 6mins 40secs

Sorry, the comment form is closed at this time.