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.

  • © 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 10 April 2010

Posted by The Coach on April 9th, 2010

Power Clean
5-5-5 reps
Ascending sets

Post loads to comments

As many rounds as possible in 15 minutes of:
Rope Climb, 1 ascent
Lateral Jump, 30 reps
Sit Up, 15 reps

Lateral jumps are performed over a parallette or something of similar height.

Post rounds to comments


13 Responses to “Saturday 10 April 2010”

  1. The Cell said

    Hello Andrew, do you plan on training today?


  2. The Cell said

    No way Stef. The lateral jumps may hurt his legs. I reckon a stroll on the beach is in order 😉 hehehehe


  3. gus said

    handbag beach strolls for time

    hey is the grading thingo going to go for most of the afternoon?

    i have a client appointment at 11am but might swing past to cheer people on around 1pm if i’m free.

    also, will there be steak?

  4. The Cell said

    Hahahaha. No steak Gusman, unfortunately. It’ll probably go for an hour and a half or so.

    Jase 🙂

  5. Luke FJ said

    WU – 800m run
    1 CFWU

    Strength – Power cleans 5,5,5@80,87.5,92.5(PB)

    WOD – As many rounds as possible in 15 minutes of:
    Rope Climb, 1 ascent
    Lateral Jump, 30 reps
    Sit Up, 15 reps
    10 rounds

    Good luck to everyone doing the grading today

  6. andrew said

    WU – 800m run, mobility, CFWU

    Strength – PC 5 x 65/72.5/72.5kg

    WOD – as rx’ed. 5 rds. Dont think I have done 5 x consecutive rope climbs before so happy with this. The lateral jumps were slow for me

    PS – Now been 1 year since i first came to The Cell for a KB W/shop on 11 April 2009. I feel am probably in better condition than i have been since my late 20’s (ie a L-O-N-G time ago)and I now more focus to my training. I would like to think I command more respect but given the posts of the last couple of days clearly I don’t – even Bianca was putting the boot in today. Anyway thanks to Stef, Jason, Storm & Steve, my fellow 05:30 crew and other Cell mates for the last 12 mths.

  7. graeme said

    just spent a couple of hours with a really inspirational bunch of people. didnt matter what level or age, all of you gave up your saturday to hurt yourself, to help each other and to see if YOU could.

    and not for any reward except for that fact that you walked away knowing now that you can

    well done!


  8. Anthony said

    what a good fun grading session that was! Thanks Stef and Jase for the opportunity to grade and to see how our fitness is coming along. Well done to everyone who passed and to anyone who had a crack, why wouldn’t you it was MINT fun. Now that I know where I am at you can believe I am gonna double under my arse off until I can do em! Who knows, might even have a crack at intermediate by the time the next grading comes along!
    Anyway I feel in a good place after 6 months of training – there is no way I could have done 6 months ago what I did today. Thanks again for a great day and thanks for all the great coaching and comradery from all my Cell mates that has got me here today.

    Anth 🙂

  9. Thanks everyone for the support and a great morning! Had a blast and now have something to work towards – completing my level 2.

    4.5 months to get my pushups, pull ups, ring dips, back squat, tuck sit, ab bridge, rope climb, double unders, overhead squats and running all up to speed! haha – no small list!

    Good work to everyone and you all kick butt!
    Tracy 🙂

  10. Pete Yeates said

    Catch up on strength day:

    Warm-up = Dynamic mobility.

    Double unders x 7, 14, 43, 17, 45, 8, 7, 25, 34.

    Front Squat x 5 @ 15, 45, 65, 70, 75kg PB 🙂
    Step-ups x 5 each leg @ 48, 48, 48kg
    Single arm overhead walking lunge x 10 each leg @ 20, 20, 24kg
    Handstand Wall runs x 30, 30, 30

  11. Will F said

    That was an awesome grading day today! Very pleased with my and everyone else’s efforts.
    This is what the Level 2 day looked like:

    50 air squats sub 2 min
    Pullup x 10 – orange band
    Shoulder Press – 17kg
    Tuck Sit 10 second
    Long Cycle Double Clean and Jerk x 25 – 16kg THIS WAS HARD, but I got through it! Something to work on.
    Run 400m – 1.19
    Deadlift (B/W) – 68kg
    Double Unders (unbroken) x 10
    5km Row – 21.51
    Baseline WOD as rx’d
    400m row
    40 squats
    30 situps
    20 pushups
    10 pullups
    5.05 min

    I rewarded myself today by purchasing a new road pushbike. It was on special at BikeForce 🙂

  12. The Cell said

    Jase & Carole

    Carole wanted to train today after a solid day at work. We decided to just have a play with some of the grading standards.

    We did the 400m run
    Jase: 1.25 mins
    Carole: 1.30

    1km Row:
    Jase: 3.57
    Carole: 4.10

    Box Jump
    Carole: 31″

    Tuck Sit
    Carole: 10 secs
    then she did a 15 sec L-Sit

    Dble KB Long Cycle C & J
    Carole 10kg 25 reps/5 mins

    Knees to Elbows
    Carole: 5 reps

    The Cell Baseline WOD
    Carole: Unassisted and as Rx’d – 6.49 mins
    Jase: As rx’d – 4.27 mins

    I also knocked out a 1 rep max effort pull up with 40kgs (1/2 BW)

    All in all it was good to get in the gym and just have a play around. I wasn;t going to train, but decided to rest myself on a few things I hadn’t done for a while.

    Now Carole is in training to complete Level 3 at the next grading!!

    Jase 🙂

  13. Anthony said

    yeah I forgot to post my results of the day:
    Level 2 Beginner Grading.
    50 air squats Sub 2 min (broke into 25/25 to save legs for the row)
    Pullup x 10 – Red band
    Shoulder Press (.25 B/W)– 25kg
    Tuck Sit 10 second
    Long Cycle Double Clean and Jerk x 25 – 16kg KB Sub 5 min (only approx 2 min to complete this and was a nice surprise – shoulder still sore but held up OK)
    Run 400m Sub 2.05 min – did 1.25 I think – a few seconds behind Will anyway.
    Deadlift (B/W) – 97kg (PB) 🙂
    Double Unders x 10 (unfortunately only did 2 so I failed this part of the grading)
    5km Row Sub 25 min. – 19.28 This was a hard and steady pace to keep under 20 min.
    Baseline WOD as rx’d Sub 6.30 min
    500m row
    40 squats (a few breaks as legs were smashed from 5km row)
    30 situps
    20 pushups (broken into 13/7)
    10 pullups (broken into 5/2/1/1/1) (PB) 🙂 I have never before done 10 unassisted pullups – EVER!
    6.09 min

    Basically a 90% pass / 10% fail.
    I didn’t make the grade today, but I am OK with what I have achieved for the day and I am stronger now knowing what I can / can’t do.
    Cheers again guys for a great day

    Anth 🙂

Sorry, the comment form is closed at this time.