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.

  • Β© 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

Tuesday 02 February 2010

Posted by The Coach on February 1st, 2010

1 x 3

Post load to comments

5 rounds for time of:
Ring Push Up, 10 reps
24kg Kettlebell Swing, 20 reps
Double Under, 30 reps

Post time to comments

Register Now For The Cell Challenge starting this Saturday!


20 Responses to “Tuesday 02 February 2010”

  1. The Cell said

    Good Morning Everyone

    After speaking to a few athletes this morning it was expressed that if I organised a group buy of “Billy Lee” ropes they would be interested in ordering one.

    They come from the states and are not cheap, but there good so if you would like one let me know by Monday the 9th.

    I will have a price on them soon.


  2. Adam Piller said

    Storm yes please, i will take a rope!!

    did singles on deads this morning. 200kg and 220kg. was happy not to do a third as the back wasnt quite with it today.

    wod as rxd 7.02mins. (thanks G star for letting me use your rope)

  3. andrew said

    storm – put me down for a rope. i always blame my probs with DU’s on the rope. now to put my theory to the test..

  4. Lisa said

    Storm – I’m definitely keen for a rope, I need all the help I can get πŸ™‚ Lisa

  5. gus said

    i’m down for a rope too!

    1 x 140-150X-145X-140

    wod 5rft:
    10 push ups
    20 swings 24kg
    100 skips

    felt pretty flat both on the deads and the wod. also, at the back of mind feel maybe i only did 4 rounds? hope not.

  6. Lisa said

    1 RM deadlifts 75/85/90/95kg.

    WOD – 16kg KB swing and normal push ups. 9.55 mins. Double unders are improving which is positive. Thanks Storm, great workout! Lisa.

  7. Amanda said

    For Deadlift
    70/75/85 – yahoo. thought I would only lift 70 this morn. need to lift slower and not introduce the arms and traps. was happy to lift 85.

    WOD: 5 RFT
    Tried 10 push up on the rings then swtiched to normal push ups.
    16 kg for KB swing

    My hamstrings felt like a 10 cm rubber band after the lifts so those DBL under fairies were having a party on my feet!!!


  8. The Cell said

    Count me in also Stormer! πŸ™‚ Brad promised me one months ago and has not delivered the goods he is unreliable, unlike our mate Adam, who is very reliable! πŸ™‚

    Warm up
    100cal Airdyne
    Mobility drills

    3 HSPU (had to floor) every minute on the minute for 10 mins
    at the 5min mark I mixed it up and did 3 slow negatives every minute

    70kg Squat cleans, 5 reps
    Rope climb, no feet, 1 ascent
    Muscle ups, 5 reps
    TIME = 8.59min

    6min intermission

    Clapping pull ups, 5 reps
    Clapping PUsh ups, 10 reps
    32kg Swing, 15 reps
    TIME = 8.39min

    6min intermission

    Back squat
    100kg Straight sets

    Stretch / foam roller


  9. Bliss said

    I am not sure what you are talking about Storm but I’ll have one!

  10. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility.

    Single leg, opposite arm Kettlebell Deadlifts X5 each leg @ 16kg, 24, 32, 36, 36, 36.
    The imbalance I had on my left leg is getting better, and found it less of a struggle to maintain form on the left side.

    Spinal Rolls x 30. (10 x legs straight, 10x legs frog position, 10x legs straddle.)

    My Buddy Lee rope spins so easy, when I forget to bring it to the gym and use one there, my wrists feel like they are working twice as hard.

  11. Will F said

    Hey Storm, Do you mean the ‘Buddy Lee’ ropes? Put me down for one πŸ™‚

    3 min skipping
    100 KB swings (12KG)
    mobility drills

    Deadlift – 1×3 45KG

    5 RFT
    Ring pushup x 10 (on knees)
    16KB KB swing x 20
    D/U x 30

    Forgot to write down my time, I think it was 8 something?

  12. Will F said

    Cruising through youtube and came across this. It’s buddy lee teaching double under:

  13. Jane said

    Hey Storm I’ll have one too – do they do different sizes? I always find the ropes too long and have to twist them round my hands – so if they do short ropes for short’arses I’ll have one of those πŸ™‚

    WOD for me today was 5km Run TT – I thought this was a joke as I only raced on Sunday – but no it was the right session!

    Ran the same route as 20 Jan when I first did this session and was very unhappy with both the 1st & 2nd km splits thought that I would get no where near my previous time, but dug deep and pulled it off managed to run 21.52 and my previous time in Jan was 22.18 so very happy – also happy that this week I only have 2 days where I have 2 x sessions to complete πŸ™‚

  14. michelle said

    Jane – if Storm is talking about the same ropes that Pete, Vicki and I have, the length is adjustable so you won’t have any problems. And I would definitely recommend them to anyone considering buying one. They’re expensive, but make a huge difference. The day I got mine, I beat my old PB for consecutive double unders by 15 reps πŸ™‚

  15. Jase said

    Yeah they’re buddy lee ropes guys. There are different styles available. The reason they are so good is the swivel system and weight of the rope and handles. The red one with the swivels at the cell is a buddy lee rope but not as flash as michelle and co’s.

    Jase πŸ™‚

  16. Rob J said

    WOD completed at work gym:

    Warm-up: 3 min skipping, mobility drills

    Dead lift: 1 x 3 90 kg

    5 rounds for time

    10 push-ups (standard push-ups
    20 kb swings (15 kg dumbbell)
    30 double unders (90 jump rope – for un-cords like me)
    = 15:35

    It’s much better working out at the cell with Stef, Storm or Jase pushing you… although being honest to yourself is a bigger challenge, especially with all the muscle heads giving you strange looks as you complete the WOD… no room for ego there…


  17. Bliss said

    3 min skipping
    100 KB swings (12KG)
    mobility drills

    Deadlift – 1Γ—3 80KG – happy with this – hopeful of an increase soon

    5 RFT
    Ring pushup x 10 (on knees)
    16KB KB swing x 20
    Double Unders x 30 – so incredibly broken…’I will beat you double unders!!!!’

    I liked this workout. Thanks Storm!!

  18. Bliss said

    oh dear god…I forgot the time…12.41 SLOW!!!! Doubleunders!!!!

  19. kate said

    Warm up – lots of chatting with Storm (best warm up for a while)

    Deadlift – 1Γ—3 62.5KG

    5 RFT
    Ring pushup x 10
    16KB KB swing x 20
    D/U x 30

    Time = 10:10

    Fun work out πŸ™‚

  20. The Cell said

    Worked up to 110kg but failed 3 times
    Dropped back to my previous clean PB of 107.5 and nailed it but didn’t jerk it 😦

    Back Squat
    100 x 5
    120 x 3
    130 x 2

    As Rx’d
    3 rft of:
    400m run
    1.5 pood KB American Swing, 21 reps
    12 Pull Ups
    Time: 9.46

    Jase πŸ™‚

Sorry, the comment form is closed at this time.