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

Sunday 21 March 2010

Posted by The Coach on March 20th, 2010

The relational aspect of life dictates that one’s journey must be intertwined at least in part with another. Humanity is a relational being, this dependency is clear through interaction with each other, our relationships, our reliance on technology, the Earth, oxygen, food, water, the examples are virtually infinite. To understand this deep concept of how our existence functions is to understand certain complexities of life. We need to understand that it is OK to rely on something or someone for our own survival. To know this in fullness may just eliminate humanity’s ego and social blindness at a collective level… Stef Sifandos.


13 Responses to “Sunday 21 March 2010”

  1. Dan said

    Lucky guy! What a beautiful view.

  2. Pete Yeates said

    Warm-up = Dynamic mobility.

    Barbell Sots Press 5,5,5,5,5 @ 15, 20, 25, 30, 35kg. PB πŸ™‚
    Handstand Pushup x 5 – rest 10 breaths , HSPU x 2 – rest 10 breaths, HSPU x 1.
    Handstand hold against the wall x 30 seconds, rest 30, hold 30, rest 30, hold 30.

    Finisher = 1 hr road ride along the Freeway bike path, easy to medium pace.

  3. Anthony said

    endurance practice from grading sheet this morning
    WOD “EVA”
    Level 1 Novice section

    3 x RFT
    600 mtr run
    30 x American Swing 12kg KB
    15 x Pull Up ( blue band )
    Time 22.31 ( allowance is 30 mins )

    I have decided it would be best to grade as Novice because the WOD in Level 2 Beginner is the Baseline WOD which includes 10 x unassisted pullups and the best I have done so far is 1 maybe 2 if I am lucky. I am still trying to pull up 97 kgs with no real muscle mass yet. This is expected I guess after NO exercise for many years. Saying that, I am stoked to have lost 11 kgs now in the 5 months I have trained (had 6 weeks off on holidays at Christmas) and I feel much better than what I did.
    Still it is a disappointment to grade as Novice as I am almost there, and can do most of the Level 2 Beginner section except unassisted pull ups, knees to elbows (can only get to chest) handstand (haven’t tried this at training yet)and string together 10 x double unders – need more practice and speed rope is on order with everyone else from The Cell – roll on April.
    Just have to be happy with where I am at right now I guess.

    Is anyone else grading? And if so what are you going to grade as?

    Anth πŸ™‚

  4. andrew said

    β€œThe survival of the fittest is the ageless law of nature, but the fittest are rarely the strong. The fittest are those endowed with the qualifications for adaptation, the ability to accept the inevitable and conform to the unavoidable, to harmonize with existing or changing conditions.”

  5. Pete Yeates said

    Anth, I would love to do the Intermediate level, but I would have to be a specialist rower in the 500m to be able to complete it. I looked up the WORLD rankings on the concept 2 site and for my weight class ( under 75kg’s) a time under 1:35 would place me 131st in 2009 in the WORLD. Then if I break it down into my age group I would be 32nd in the world.

    I also wondered what the lightweight women’s (under 61.5kg’s) times were, and the First placed lightweight female rower in the World in 2009 did 1:40.4 , and a time of 1:35 would place any female in the top 4 in the world.

    For the “Beginner level” a row time of under 2:10 for a lightweight female would place her at 175th place in the world.

    Apart from the row times, I still need more strength in the thruster to be able to do Fran as Rx’d. This year my goal is to increase my overall strength, so I should be able to take Fran down by early next year.

  6. gus said

    if my shoulder is all good by grading i’ll probably just do novice..

    wanted to do beginner but the handstands and double unders will throw me

    in fact the handstand and double unders may throw me in the novice one too!

  7. The Cell said

    No one ever said it was going to be easy Pete. No need to be a specialist rower either, just fit across broad time and modal domains. I hardly ever row, yet can pull a 1.30 and I wouldn’t exactly say I’m fit right now. I saw plenty of women at the sectionals rowing sub 1.45 too. And that was during a very intense WOD.

    For info, my ex was ranked in the top 5 in the WORLD for her weight and age class and she’s by no means a specialist rower and not even fit.

    That said, if we find people can pass everything but the row, we may revise it. But as you said, Fran as Rx’d is still an issue with yourself so maybe by the time the strength is there for a sub 5.30 rx’d Fran the row time will be there too.

    Awesome effort on the weight loss Anth. You have come a long way and will continue to do so. Just to clarify, with the pull ups in the baseline WOD, like all WOD’s they don;t have to be unbroken, just unassisted and the WOD needs to be completed within the time frame. Keep plugging away mate. You’ll get there. The primary aim of the standards is to provide a set of standards to assist in goal setting. It seems they are having that effect.

    Jase πŸ™‚

  8. The Cell said

    Just pulled a 1.40min row as a warm up. Wasn’t gassed at all. Felt good. I’m sure Stef could pull a lot faster as he is a much better/fitter/more experienced rower than me. That said, 1.35 could probably be advanced with 1.45 as intermediate. I’ll go back and look at my notes regarding the row times and see if 1.35 is accurate.

    Jase πŸ™‚

  9. The Cell said

    500m row = 1.40min

    Deadlifts (D/E)

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

    As rx’d (without the armor or vest)

    This was tough, very tough and it kicked my arse in a big way. Currently my fitness level is shit due to stress, poor diet and in short, little training. Going in I thought maybe sub-32mins, upon thinking about it I aimed for sub 35mins given my Cindy effort the other day (16rnds:20mins). Murph is basically Cindy with 2 miles of running. Sub 32 mins was ambitious. Turns out sub 35mins was too!! πŸ˜›

    Here’s the splits
    1st mile – 7 mins
    Pullups/Pushups/Squats done at the 30 min mark (so 23 minutes for 100/200/300)
    2nd mile – 9.37mns

    According to Beyond the Whiteboard, my time puts me at 261st of everyone (1000+) to have posted Murph on their system. That makes me feel better πŸ™‚


  10. C said

    Fellas, I haven’t been to the Cell before, but I like your version of standards (compared to others out there). Since I don’t know what you work with, I have two quick questions. First off, how high is the rope climb, and secondly, is the KB snatch one KB in each hand or just one KB alternated between hands as needed?

    Apologies if the answers are already out there and I haven’t picked up on them.


  11. The Cell said

    Thanks C. I’m sure we’ll pick up errors or inconsistencies with our standards and have to revise and for that reason they will evolve. Our first grading will be a suck it and see affair and should be very interesting. I’m very proud of those who have already put their hand up to be the first to have a crack. Inspiring!

    The Snatch is a single KB.

    Never measured the rope climb but it’s about 4-5 metres.

    Jase πŸ™‚

  12. C said

    Sounds good. I hope someone cracks through level 5. There are some crazy numbers in there but nothing is impossible. Once I can give the elite level a good go I’ll be keen to come over your way for a grading myself.

    In the meantime, good luck to everyone.

  13. I did my first “part” triathlon today down in Freo – 250m ocean swim was my contribution and a 500m run to the transition zone. After having an injured calf for 6 weeks I was a bit worried but did lots of warm up and it went just fine!

    Don’t know my time yet but felt good – top 1/2 of the swimming pack I think!

    heaps of unprepared people doing the bike and run portions barfing – always interesting!

Sorry, the comment form is closed at this time.