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

Saturday 03 April 2010

Posted by The Coach on April 2nd, 2010

Power Clean
5-5-5 reps
Ascending Sets

Post loads to comments

As many rounds as possible in 15 minutes of:
70kgs Chest to Overhead, 5 reps
Push Up, 10 reps
Back Extension, 15 reps

Chest to overhead may be via press, push press, push jerk, split jerk or any combination of these. The bar may be taken from the rack.

Post rounds to comments

One of the Classics – Sandow’s System of Physical Training


9 Responses to “Saturday 03 April 2010”

  1. Anthony said

    double WOD this morning – prac for grading

    WOD 1 – Baseline WOD Lvl 2 Beginner ( SUB 6.30 )
    500 mtr run in lieu of row
    40 squats
    30 situps
    20 push ups
    10 pull ups ( broken into 3/2/2/2/1 ) first time ever doing 10 pull ups with no band
    9.18 – Massive FAIL – not looking good.
    I would say a 500mtr run takes me way longer than row and pull ups took a while with at least 15 – 20 sec rests in between

    3 min rest

    WOD 2 EVA Lvl 2 Beginner ( SUB 30 mins )
    3 rnds for time as rxd
    600 mtr run
    30 x KB American Swing 16kg
    15 Pull Up small band ( red )

    21.03 PB – last time was 23 mins something a few weeks back.

    Anth πŸ™‚

  2. Pete Yeates said

    Catch up on strength day:

    Warm-up = Dynamic mobility.

    Back Squat x 5 @ 15, 45, 65, 75, 85kg
    Front Squat x 5 @ 60, 65, 70kg PB πŸ™‚
    Step-ups x 5 each leg @ 48, 48, 48kg
    Squat Clean with a Sots press at the bottom x 5 @ 25, 30, 32.5kg
    Single arm overhead walking lunge x 10 each leg @ 20, 20, 24kg PB (really happy with these today, they felt more stable than in the past weeks)

  3. Will F said

    Felt like a sandbag run today, didn’t have a sandbag so…

    coogee jetty – woodman point jetty (12kg kettlebell in backpack with sand – about 18kg) 14.20.
    woodman point jetty- coogee jetty (12kg kettlebell in hands, with 10kg sand in backpack – 22 kg) 13.50.

    The backpack killed my shoulders, note to self, wear a t-shirt next time.

  4. michelle said

    Warm up: 400m run, 10 x squat jumps, 10 x lunge, 20x HPC 15kg

    Strength: Power Clean
    5-5-5 @ 35-40-45kg
    Very manageable weights, wanted to concentrate on technique a bit more. Still need to work on the timing of the shrug.

    WOD: Scaled to 35kg chest to overhead (all push jerks)
    7 rounds, 5 PJ and 10 push ups

    This was actually fun, which surprised me because I usually really dislike PP and PJs.

  5. andrew said

    WU – 400m run, 10 x squat jumps, 10 x walking lunge, 10 x back extensions, 20 x HPC @ 20kg

    Strength – PC 5 x 75/77.5/80kg (80kg was PB)

    WOD – as rx’ed for 1st 2 rds then 60kg. my jerk technique let me down and coupled with the push ups fried my delts so that by rd 3 i couldnt get the bar ohd after 3 attempts. in hindsight shd have gone 65kg instead of trying to keep up with adam and jason. 7 rds and 4 x jerk

    ps nice photo steve & brendan. full of smoldering tensions a la brokeback mountain..

  6. Glen Lewis said

    Warm Up – 400m run, 10 x squat jumps, 10 x walking lunge, 20 x HPC @ 20kg

    Strength – Power Clean 5 x 45/50/55kg

    managed 5 rounds in 15 minutes of:
    30kgs Chest to Overhead, 5 reps
    Push Up, 10 reps
    Back Extension, 15 reps

    Weights were pretty much spot on (thanks Storm!) – cardio really struggled today.

  7. The Cell said

    Hahahahaha! Love the Brokeback Mtn reference. Lucky they boys are soldiers and not sailors! πŸ™‚ Sorry Rhys, Luke & Amith!

    Great to see you posting Glen. Keep working hard mate.

    Jase πŸ™‚

  8. Elle said

    Hahaha Jase, leaves a lot to think about with Dan currently being stuck out on a ship with 250 other sweaty sailors at the moment! I always wondered why he never wanted to watch Broke Back Mtn!…….hhhmmmmmm πŸ™‚

    Elle πŸ™‚

  9. The Cell said

    Elle you are sounding quite the Sex Pest…



Sorry, the comment form is closed at this time.