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

Monday 15 February 2010

Posted by The Coach on February 14th, 2010

Power Clean
90% 3RM x 2 x 5

Post Load to Comments

5 rounds for time of:
Run, 400M
45kg Hang Power Snatch, 5 reps
Ring Dip, 7 reps

Post time to comments

Don't mess with The Cell's Security Detail. Especially the skinny bloke down front!


9 Responses to “Monday 15 February 2010”

  1. Pete Yeates said

    Warm-up = Skipping, Row 1km, Muscle activation drills, CFWU x 1, Power Clean x 5 @ 20kg, 30, 40, 50, HP Snatch x 5 @ 20kg, 25, 25.

    Power Clean 2,2,2,2,2 @ 55kg

    WOD scaled to 30kg HP snatch
    Time = 13:08

    Finisher = Muscleups x 8 in a row. PB 🙂

    After talking to stef last week about high bar / low bar back squats, and him asking if I have seen a Oly Lifter do heavy High bar back squats, I went looking and found this impressive display of strength.

    I was curious and found out this guy trains 2 x daily 6 or 7 days per week. Here is the link,** warning the thread is rather long, but really informative.

  2. The Cell said

    You generally won’t find too many Oly lifters doing low-bar, powerlifting style, back squats. The argument being that high – bar has more carry over to the oly lifts.

    I for one like Mark Rippetoe’s argument. Why are you squatting? To get stronger! The low – bar back squat recruits more muscle, more glute and more hamstring. You can move more weight. You get stronger. The high -bar back squat is more quad dominant. That’s why you will see body builders using it. Can’t see your glutes and hammy’s in the mirror as well as your quads 🙂

    I for one can move about 20% more weight with the low-bar back squat. If I want carry-over to the oly lifts, I’ll front squat and OHS.

    It just makes sense to me.

    Jase 🙂

  3. michelle said

    Warm up: 20km cycle, 1km row, mobility, CFWU x 1

    Strength: Power Clean
    2-2-2-2-2 @ 45kg

    WOD: 5 rounds for time of
    400m Run
    30kg Hang Power Snatch x 5
    Ring Dips (orange band) x 7

    Time = 15:05

  4. The Cell said

    Warm up:
    1500m row
    Mobility drills
    1 x CF Warm up
    1 x Bergener Warm up

    DELOAD week for me this week relating specifically to strength component
    3-3-3 @ about 85% of 3RM
    67.5kg straight sets

    Squat Clean
    67.5kg straight sets

    Push press
    52.5kg straight sets (to light)

    11kg weight vest ON:
    120kg Deadlifts, 7 reps
    Double unders, 21 reps

    Stretch / foam roller


  5. Will F said

    Mean looking krew in that photo!

    Warmup: 1000m row, 1x CFWU, mobility
    Strength: Power Clean 2-2-2-2-2 @ 40KG
    5rnds for time
    400m run
    25KG HP Snatch x5
    Ring Dips – Red Band x7
    14:21 I think.

    Need some more practice on my HPS technique, maybe something work on in the next open gym session.
    Nice WOD.

    Was reading the above posts and didn’t know what was meant by high/low bar squats. This website explained it well:

  6. The Cell said



    4 rounds, each for time of:
    200m Run
    60kg HPC x 5
    All with 10kg vest
    Resting 1 min between rounds

    R1 – 1.08
    R2 – 1.07
    R3 – 1.14
    R4 – 1.09

    Jase 🙂

  7. Rhys said

    That looks like you were flying Jase… Well done.

    At cottesloe “Helen”
    Run 400ish metres
    12 Pullups
    21 20kg KB Swings
    Something like 16 mins with a couple of sickie burps…
    Then ran to swanbourne SLSC sprinted up that hill and another three on the way back to cott

    Max Dead Hang Pullups: 14
    Only 6 to go then i’m at my minimum, last week it was a rough 9

    Then 800m swim
    Then Power cleans @ 65kg

    and now…

  8. rory said

    oh man after hurting my back that squat was painful to look at 😉

    good post tho jase, i agree

  9. Jane said

    2 x WODs today

    AM 12 x 200m run with 2min recovery – found this tough as thighs a bit sore and I couldn’t keep up with my legs – I felt a bit like road runner where my feet were going really fast but my body couldn’t keep up – it was very frustrating as I couldn’t run faster!

    PM 20kg Thrusters + burpees 7 x rounds of 21/18/15/12/9/6/3 reps – all reps unbroken – 11mins 58secs

Sorry, the comment form is closed at this time.