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

Monday 15 March 2010

Posted by The Coach on March 14th, 2010

For time:
Pull Up, 100 reps
Clapping Push Up, 100 reps
20kg Weighted Sit Up, 100 reps
21″ Box Jump, 100 reps

Post time to comments


25 Responses to “Monday 15 March 2010”

  1. rory said


    he put in an absolutely amazing performance at the perth crossfit games proving he is one of western australias, and subsequently australias fittest men!

    good luck to Stef whenever he travels to the eastern states to finish what he started here!

    Stef is a huge inspiration to me, and im sure it goes without saying, a huge inspiration to everyone else who is reading this!

    well done

  2. gus said

    congrats, stef!

    couldn’t make it over there to see you but kept checking the results periodically… looks like you smashed the last wod!

    you’re an inspiring coach, athlete and mate, and i look forward to following your results over east!

    congrats to all the other cell athletes that participated too, all excellent athletes!

  3. Tereena & Anthony said

    Well done Stef!!! Fckn kicked ass in chipper mate!!
    And all round for that matter!
    Amazing effort by everyone that competed! It was fantastic to watch you guys give it everything! Very inspirational!!

  4. Biljana said

    It was an amazing weekend watching all The Cell athletes give it their best in the WODS!! So proud of all of you and your efforts!!

    Special congrats to Michelle placing 10th and Stef placing 3rd overall and both making it to the Regionals in Sydney – Just Awesome!! πŸ™‚

  5. dan said

    Well done to everyone on the weekend that competed and supported the games.

    Stef you are an inspiration mate, good on you. You are going to show those east coasters what the Cell is all about!

    great effort to Michelle for making it to Sydney as well, strong deadlifts!!!


  6. anth said

    Congratulations to you also Michelle. I didn’t realise top ten went through, I was thinking top 3. Awesome effort!!!
    Again well done to all at The Cell who competed. You should all be proud to get through those WOD’s, they were gruelling even to watch.

  7. Storm said

    MINT peformance over the weekend to all our athletes who competed.

    Stef I will have to get the sewing machine out an wip up a cape for you now. You were flying…MINTOX

    Michelle you believed in yourself and kept at it and got the job done….MINTY


  8. andrew said

    WU – 400m run, skipping, then squats x 5, hindu pu x 5 – both x 3

    WOD – Blue band for pullups, the rest as rx’ed 25 mins something (25:35??)

    looking good michelle and happy b’day for tommorrow

  9. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility, Run 400m, Skipping.

    WOD as Rx’d = 24:04
    I haven’t done a β€œMind Games” WOD for a while, it was fun. πŸ™‚

    Congratulations to all the athletes who competed on the weekend. It was inspirational watching everyone giving it their all.

  10. Will F said

    WU – 400m run, skipping, then squats x 5, hindu pu x 5 – both x 2

    Pullup x 100 (RB)
    Clapping Pushups x 100 (on knees)
    Weighted Situp x 100 (10kg)
    21′ box jump x 100

    Well done to all the people that competed on the weekend. Stef you are awesome, I only hope that one day I can be as awesome as you πŸ˜€

    If anyone is interested in seeing the wrapup, I finally found where the (live) scores are:

  11. rory said

    wheres all the photos/videos going?

  12. The Cell said

    I’ll put a special album in the Gallery section mate for all Sectionals pics. There’s some 2000+ to go through though!!

    Jase πŸ™‚

  13. Vicki said

    It gives us all such a sense of pride to belong to a community of such awesome people – very inspirational. Well done to Stef & Michelle for top 10 (so damn pissed we had to miss the chipper 😦 )
    The effort of Rhys (who I believe hasn’t been crossfitting long??) and Steve (sectionals with limited training – lordy!!!) was also incredible to watch.

    Pete and I are hoping to get there next year …

    HAPPY BIRTHDAY for tomorrow Michelle!

  14. Rhys said

    Thanks everyone for support over the weekend it’s much appreciated. It was good fun and i’m really glad I did it. Watching the real athletes compete has given me a good motivation boost and i’m looking forward to the next 12 months of hard training(of double unders) to put in a better effort next year.
    Well done Stef and Michelle on getting to regionals its well deserved.

  15. michelle said

    Thanks guys and, as Rhys said, thanks to everyone for their support over the weekend – it was damn hard work but lots and lots of fun (except for the 3rd WOD – nothing about that was fun πŸ˜‰ )

    Special thanks to Storm for being head cheerleader and provider of motivation – it made a huge difference πŸ™‚

  16. The Cell said

    Sectionals album is up under our Gallery page folks. Plenty more pics to come. For now, I’m off to work! πŸ™‚


  17. stef said

    Hello all! Stef here, so happy to see some of our athletes supporting our other athletes / competitors at the games! A very special congratulations to Craig N, Steve S, Dan J, Luke F J, Brendan C, Rhys B and Michelle F (I think that is everyone, I hope!!!) for competing and pouring all you had in to what you did! You guys are totally unbelievable! Awesome efforts! Next year I want to see more of you out there! You are all more than capable! It is also a lot about heart and focus, not just physical ability! Yes that plays a huge role in performance, but the metaphorical heart and the mind is the engine and Horse power; the body is the vehicle or the housing!

    Thank you to all supporters and spectators! Great cheering and enthusiasm! Thank you

    Michelle, the past 6 weeks you have excelled within leaps and bounds, the next 2 months will be epic for you, you will increase your work capacity and physical attributions necessary to succeed ten fold! I look forward to watching you grow!

    If anybody is interested in looking at some more pics, my close friend Jose was there for one of the events (He is a professional photographer) and The Cell’s own private pro Photographer (haha)! Have a look at his website:

    On there you will see a section of the Crossfit games, he has not finished putting up all the pics just yet, there will be more to come, but feel free to further peruse through his work in the other sections! (Plug done) πŸ™‚

    Thank you again and as a coach I am extremely proud of all our athletes!

    BAM F*****G BAM!!!



  18. Jose said

    Y thanks brother…. Just pissed I wasn’t able to take photos of the last event ………regardless!!! Very proud of stefs (pinhead) complete domination. Inspirational stuff, Enough to finally push me into joining the cell…. Love! U c**t

  19. gus said

    100 pull ups – blue band
    100 kb swings 20kg (subbed from push ups due to shoulder)
    100 sit ups 10kg
    100 box jumps big tyre

    forgot to write down time… maybe somewhere around 30min?

    tough wod, though was happy with my chosen scales as it made it tough but didn’t have to resort to a stupid amount of singles

    also, during the warm up, i got two double unders!

  20. Anthony said

    Nice to train with 5.30 pm crew. Thanks for getting me in Stef. Hard WOD but I really loved it. Felt like a milestone day today.

    Pull Up, 100 reps BB ( should have taped up – didn’t even think about it – now have a couple of skinless sore spots )
    Clapping Push Up, 100 reps ( 30 reps on toes then rest on knees – no clapping though )
    20kg Weighted Sit Up, 100 reps ( 10 kg plate )
    21β€³ Box Jump, 100 reps ( back felt good )
    time: 33:12 or there abouts.
    pull ups were hard and then arms were toast for push ups.
    feel like I am turning a corner though, could never do this 5 months ago.

    Anth πŸ™‚

  21. Hi Guys!

    Congrats to Steph and Michelle and the rest of you guys that had a crack at the WODs.

    I had an absolute ball and have just finished looking at Jose’s pictures. Seriously impressed with the photography and all our wonderful athletes who just looked so impressive.

    Best weekend EVA! Woot!!

    Karen Coello

  22. Jose said

    Thanks Karen.
    Im certain i covered most athletes, if some how i can find out who u are and what u look like, then i can browse my folders and collect usable images for those who want them….. and of course some editing to images that deserve it. Email me some details…


  23. rory said

    i think i need a dvd from you at some stage as well jas!

  24. Jane said

    What great results from Stef, Michelle and all other Cell athletes, would have loved to watch the action and help out – Michelle you are awesome πŸ™‚

    Very unwell today but got in to see the lovely Pete who has said I have a virus and a run-down immune system so no training for the rest of the week and lots of herby stuff to take to fix me up – still feel like crap only not as bad as Sunday!

  25. Jeff L said

    Warm up, 400m run, 3 min skipping, mobility.

    Scaled back to 50 reps instead of 100

    50 x heaves PB
    50 x push ups, std
    50 x sit ups, no weight
    50 x 21″ box jumps.


    First session back after 6 months off. I am still sore Wed night.

Sorry, the comment form is closed at this time.