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.

  • ยฉ The Cell - Real Fitness and, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blogโ€™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

Tuesday 26 January 2010

Posted by The Coach on January 25th, 2010

90% 3RM x 3 x 3
90%5RM x 15 x 1

Post loads to comments

A word on rep/set prescriptions.
When the load is prescribed as it is above; 90% of your 3 repetition maximum, the reps will be indicated next, followed by the sets. i.e Deadlift 90%3RM x 3 x 5 = 3 repetitions x 5 sets.
When the load is not prescribed, the reps and sets are reversed. i.e. Back Squat 3 x 5 = 3 sets of 5 repetitions.

5 rounds for time of:
75kg Hang Power Clean, 5 reps
Double Unders, 20 reps

Post time to comments

Happy Australia Day!!
After training, kick back and contemplate how lucky we are to live in the Great Southern Land.


13 Responses to “Tuesday 26 January 2010”

  1. Damon said

    Happy Birthday for Rod “the Zerch” Kantor

    (you didn’t think I’d let you go quietly with that little secret now would you Zerch)

  2. Jane said

    Happy Birthday Rod

    & Happy Australia Day to everyone else ๐Ÿ™‚

  3. Biljana said

    Happy Birthday Rod!! Have an awesome day!! ๐Ÿ™‚

  4. Jane said

    2 x workouts today, first was 5 x 3 back squats at 70% of best weight, did 40kg for these and felt good.

    second workout was a swim session, as the pool opened later we swam in the ocean this morning at Cottesloe, it was a great morning and had a good swim about 1500m

  5. The Cell said

    Ladder and Volume training with BAM BAM BIRTHDAY BOY BAZERCH and Matt

    Warm up
    1000m row
    400m run
    Mobility drills

    2 reps every 30sec for 10mins

    2min rest

    Muscle ups
    1-6 (the boys did pull ups)
    Dead hang pull ups (various hand and leg positioning)
    1-6 x 3 sets
    From the muscle ups to the last set of pull ups, all done back to back and unbroken

    2mins rest

    4 single leg squats every 30sec for 10 mins

    2mins rest

    Hindu Push ups
    1-6 x 3 sets



    It was good solid continuous training today, it was a pleasure training with Matt and Rod, Rod is an upstanding individual who most people should look towards for inspiration. He is a role model for most human beings. He is dedicated, intelligent, diligent and an absolute humanitarian, he is selfless and if we could all be a fraction of the human person he is, we would all be better characters.

    Thank you for your imparted wisdom, your knowledge, your time and your patience my friend, to many more training sessions and experiences together.

    Love you mate!


  6. andrew said

    WU – 800m run. mobility, CFWU, HPC practice

    Strength – 140kg x 3 x 3, 105kg x 15

    WOD – 65kg HPC, single skips x 3


    Michael A was on fire and set the pace..

    Happy B’day Rod – with you around I am only the 2nd oldest at the Cell!!

  7. gus said

    happy birthday, rod!

  8. michelle said

    Warm up: 800m run, mobility

    Strength: Deadlift
    3-3-3 80kg, 80kg, 85kg
    1 x 15 @ 70kg

    WOD: scaled to 40kg hang power cleans

    Time = 4:55

    It was fun training with Storm and Bliss (and coach Jase) today! ๐Ÿ™‚

    Happy birthday Rod!! Hope you have a great day, thanks for all your help and words of encouragement over the past few months. You really are an inspiration!!

  9. Dan said

    Hey Team,

    Happy Birthday Rod, Keep training hard mate and yes you are an inspiration.


  10. Pete Yeates said

    Happy birthday Rod, looks like you had a fun celebration of your youth, training with Stef today, keep up the inspirational work mate. ๐Ÿ™‚

    My lower back was still niggling this morning, so instead of my usual run I did some back strengthening exercises.

    Stiff Leg Deadlift with two kettlebells x 10 @ 12kg, 16, 24

    Seated good mornings x 10 @ 15kg, 15, 15

    Good mornings with a kettlebell held to my chest x 10 @ 12kg, 12, 16, 24

    Toes to bar x 10, 10 ,10, 10

    Spinal Rocking x 10, 10, 10, 10 ( these are the best exercise for releasing tension in the lumbar)

  11. Dan said

    Hey Steve,

    Sorry to hear that your young Bloke hurt his knee, how is he doing?

    I hope that he is back riding that 15-20km soon and punching out his WOD’s.

    My thoughts are with you.


  12. Storm said


    Ditto what Stef said.

    Have a great day my friend.

    Hip Hip Hooray.

    S x

  13. Storm said

    Oh yeh training

    I was happy with todays effort exspecially after Saturdays shocker which left me with minimal mobility for about 36 hours. Thank You to my better half for lots of massage and mobility work to get me unstuck.

    3×3 at 90kg
    1x 15 at 75kg

    Very Happy with the Deadlifts as i have not done them since sometime in September. How time fly’s. Form broke a few times but Jas was right onto me.

    5 rounds of
    Hang Power Cleans 40kg x5
    20 Double Unders
    Time 4.55

    Foam roller and stretching for this old back completed and a swim when i got home.

    Good session with the girls this morning and Jas, hope your feeling better Bliss.

    Off to work now stay safe everyone. x

Sorry, the comment form is closed at this time.