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 20 February 2010

Posted by The Coach on February 19th, 2010

10 rounds for time of:
Rope Climb, 1 ascent
60kg Clean and Jerk, 3 reps
32kg Farmers Carry, 100m

Post time to comments


10 Responses to “Saturday 20 February 2010”

  1. The Cell said

    Now that is a good shot!



  2. gus said

    but more because i’m in the photo than your usual stuff up close with people in the background trick, right? 😛

    haha BABOOM!

  3. The Cell said

    Cant say I noticed you Gus, until you mentioned it…



  4. The Cell said

    And that shot was taken by my 7 year old son!! Talented, just like his old man!!


    Jase 🙂

  5. Rhys said

    I was going to make a comment about Stef being a rock spider… But seen as it was taken by a 7 year old, it is talent.

  6. Pete Yeates said

    Catch up on strength day:

    Warm-up = Muscle activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 65, 75, 82.5kg (PB) 🙂
    Front Squat x 5 @ 60, 60, 60kg
    Press x 5 @ 15, 25, 35, 40kg
    Weighted pull-ups 5,5,4 @ 20, 20, 20kg
    Single arm overhead walking lunge x 10 each leg @ 20, 20, 20kg
    Weighted ring dips 2,3,5 @ 16kg
    Kettlebell swing x 60 @ 36kg

  7. gus said

    7 rounds for time:
    5 x rope sub
    3 x clean and jerk 50kg (full squat)
    100m farmer carry 24kg

    = 27:43

    really happy with today – was worried i was a bit too ambitious with the weights that i was choosing. was happy to cut down to 7 rounds in order to keep good work capacity and form throughout.

    accidentally did the occasional power clean in the middle

  8. michelle said

    Warm up: 2 rounds of Wallball x 10, shoulder dislocates x 10, 20kg squat clean x 5, pigeon stretch, pushup x 10, downward dog.

    WOD: 10 rounds of
    Rope climb x 1
    35kg Squat Clean and Jerk x 3
    20kg (each hand) KB Farmer’s Carry x 100m

    Time = 34:13

    I was really pleased to do all 10 rope climbs as prescribed – it’s not a PB but I’ve had a huge mental barrier to these in the last few months.

    Squat C&J was okay. I scaled the weight because I thought I’d struggle to jerk 40kg, but I think these would have been fine – it’s the squats I would have struggled with! Will try 40kg next time they crop up.

    My hands are an absolute mess now.

    Vicki, the 0530 crew just won’t be the same without you!!!! Can’t wait to see you back at training, with little Willow in tow 🙂 🙂

  9. Jane said

    2 x WODs today

    Early AM 4 x 5km Bike with 3mins rest – felt strong even though my legs are sore and tired and rode slightly faster than when I did this in January

    Later AM (2hrs) 150 wall balls for time – 5mins 38secs – walked to the top of my road to use the wall on the community hall so that I could aim higher than I have access to at home – broke these into 50’s with rest managed 1.40 / 1.38 / 1.38 – happy with the depth of the squats, but my arms !!!!

  10. Scott said

    Good luck am sure things will go smoothly in the weeks ahead. No doubt you and Pete will keep us updated.

    Will be back to join the 5.30 crew on Wed 3rd March. Until then the people in the Karratha gym/fitness centre will be looking at me strangely as I do box jumps on their `aerobic class` plastic steps stacked three high!! I get the feeling that seeing someone using a skipping rope is also a new concept. Oh well at least they have a kettle bell (nb – that is A kettle bell…one only…yep you got it…only one…)

    Keep smiling

Sorry, the comment form is closed at this time.