The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    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

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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 www.thecellfitness.com.au, 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 www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Saturday 13 March 2010

Posted by The Coach on March 12th, 2010

WOD
Five rounds for time of:
45kg Overhead squat, 15 reps
Row 500 meters
Sit-Up, 25 reps

Post time to comments

Good luck to all our athletes competing in this weekend’s CrossFit Games WA, NT & SA Sectional Qualifiers.

Quality of Life, Not Leisure – CrossFit Journal Article

Advertisements

6 Responses to “Saturday 13 March 2010”

  1. Pete Yeates said

    Catch up on strength day:

    Warm-up = Muscle activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 55, 65, 75, 80, 80kg
    Front Squat x 5 @ 65, 65, 65kg
    Step-ups x 5 each leg @ 40, 40, 40kg
    Sots Press x 5 @ 20, 25, 30kg
    Weighted pull-ups 5,5,5 @ 20, 20, 20kg
    Weighted ring dips 5,5,5 @ 16kg

    Wishing you all good luck and lots of fun times at the sectionals.

  2. andrew said

    Jacobs ladder – 6 x scamper down, run up, 3 x sprint (??) up Mount St, 3 x scamper down, run up, s-t-r-e-t-c-h. Too many people there today even at 05:45

    Now off to sectionals to watch Stef, Michelle et al kick *ss

  3. Lisa said

    Good luck to everyone competing this weekend. Will try and make it up there tomorrow morning but my cousin has just arrived from the UK so ill have to see what he is up to! 🙂

  4. Pete Yeates said

    For anyone interested in the sectionals, here is a link to the live results.

    http://scores2010.crossfit.com/scoring/western-australia-nt-sa/

  5. gus said

    after a week in sydney working too much, drinking too much, not training or sleeping enough, i’m back!

    today:
    press/bench press – tried both, shoulder feels like it has regressed a bit
    back squat: 5 x 80-90-90
    deadlift: 3 x 120-120-120

    these felt heavier than usual, prob got weaker in sydney. starting paleo again tomorrow – aim is to go strict through to end of april

    good luck to all our athletes at the sectionals! not sure if i can make it down, but wish you all the best and will be monitoring the results

  6. Jane said

    I was hoping to help out today at the sectionals, but I had to go to work (I mean who in Local Government works on a Saturday!) so much to catch up on! which meant that I missed seeing all the Cell athletes & others competing 😦 (I did give my apologies before the event)

    WOD today
    5 x 5 push press 30kg / 32.5kg / 35kg / 37.5kg / 40kg – this is a massive PB for me as I have only managed 30kg for 5 reps before so was very happy

    2nd session was swim in the late afternoon after work

Sorry, the comment form is closed at this time.