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

Wednesday 03 March 2010

Posted by The Coach on March 2nd, 2010

Back Squat
1 x 5 reps

Aim for a 5RM PB

Post load to comments

As many rounds as possible in 15 minutes of:
Pull Up, 10 reps
Push Ups, 15 reps
10lb Sledge Hammer Strikes, 20 reps

Post rounds to comments

Sledge Hammer strikes MUST be hard and fast. Love taps WILL be called “No Rep” by your Cell Coach!!


11 Responses to “Wednesday 03 March 2010”

  1. linda said

    WU – 500m row, hip mobility drills

    Strength – 100kg x 5 Happy enough with these as hadnt done BS for a while and depth was OK

    WOD – 8 rds, 2 pull ups and NO love taps

  2. Pete Yeates said

    Warm-up = Muscle activation drills, Row 500m, Dynamic mobility (Stef style), Back squat x 5 @ 40, 60, 70kg.

    Back squat x 5 @ 85kg PB πŸ™‚ πŸ™‚

    WOD as Rx’d = 8 rounds + 10 pullups + 15 Pushups + 7 swings. (I just love hitting that tyre :mrgreen: )

    Finisher = 5 x Muscleups, rest 10 breaths 1 x muscleup.

  3. Jane said

    Houston we have a problem!!!!

    I mentioned yesterday that my left butt hurt when I was running, well this morning I was scheduled a 45min run – I didn’t even make the end of the road! My left side could not hold the weight & was collapsing as I was running – had to stop & walk back home.

    So swapped the WODs around and did AMRAP for 15mins 5 x 50kg DL + 10 burpees + 15squats managed 9rounds. The deadlifts were hard due to this pain in my left side & I can’t get in to see my physio til Friday!

    I did trigger point last night & had referral pain from the rolling so not sure if the regular work I have been doing with this since Thursday is what has caused this pain???

  4. The Cell said


    Could be a piriformis issue.

    “The piriformis laterally rotates the extended thigh and abducts the flexed thigh. Abduction of the flexed thigh is important in the action of walking because it shifts the body weight to the opposite side of the foot being lifted, which keeps us from falling.”

    Your physio is the best person to suss it out, but not being able to see them to Friday is a problem. See if you can get on their cancelation list.

    Re this: “I did trigger point last night & had referral pain from the rolling so not sure if the regular work I have been doing with this since Thursday is what has caused this pain???”

    Are you asking if the rolling and TP stuff has caused the issue?? Unlikely, although it may have brought an underlying issue to the surface.

    Jase πŸ™‚

  5. Jane said

    Thanks for the reply Jason, I’m on the cancellation list – I can get in to see another physio but I would rather wait for the guy I normally see as he knows all my history & has always managed to sort me out.

    Yes I was thinking that this had something to do with the TP work I have been doing, but I think you may be right about the fact that it may have just uncovered an issue I already had – as I have had piriformis & hamstring issues in the past – I’ll see how it goes.

  6. Will F said

    500m row then;
    Back squat x 10 (20kg bar)
    Hip Mobility x 3
    KB Swings x 10 (12 kg)
    Shoulder Dislocates x 10
    Lunges x 10
    Pigeon Stretch 3 each side

    Back squat x5 @ 50kg – PB

    AMRAP 15 minutes
    10 x pullups (Blue band)
    Collarbone area a tad sore today so used a blue band.
    15 x pushups
    20 sledge 8 pound (broke them up 10 left/right)
    8 rounds + 8 pullups.

  7. Bliss said

    Nice work Pete!! Not long now until you meet little Willow.

    500m row – Mobility stuff

    Back squat x5 @ 65kg – PB πŸ™‚ – not as deep as Coach Jason ( and therefore, I) would like. πŸ™‚

    AMRAP 15 minutes
    10 x pullups (Red Band)
    15 x pushups
    20 x sledgehammer slams
    6 rounds+ 10 + 15

    I like what Stef wrote yesterday…this week I am sore and have not had enough sleep enough…tonight I will go to bed early!

  8. Storm said


    STOP cleaning stuff and go to bed….:0

  9. Jane said

    2nd WOD today which I needed to pick as I couldn’t run & had already done my CF workout this morning instead so I thought I would do Thursdays session from the Cell!

    Mucked up the timing a bit so did these on 3mins 20secs!
    Happy with the effort and butt & back seemed to cope ok, just about to TP my body now

  10. gus said

    back squat:
    5 x 100kg – PB. could have been a touch deeper on a couple but overall was happy with result – felt bloody heavy!

    10 x pull up (orange band for first round, red for subsequent)
    15 x push up
    20 x love taps

    = 5 rounds + 7 pull ups

    arms died, pull ups let me down

  11. michelle said

    Warm up: 500m row, 20kg back squats, KB swings, lunges, pigeon stretch, some other stuff

    Strength: Back Squat
    5 reps @ 75kg = PB πŸ™‚ It felt reasonably easy, too πŸ™‚ πŸ™‚

    WOD: yellow band for pull ups
    7 rounds + 7 pull ups

Sorry, the comment form is closed at this time.