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Wednesday 14 April 2010

Posted by The Coach on April 13th, 2010

1 x 3 reps
Work up to your 3 rep max

Post loads to comments

“Tabata Intervals”
Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements.
10kg Wall Ball
24kg Kettlebell American Swing

Post total reps to comments


17 Responses to “Wednesday 14 April 2010”

  1. Steve said

    Went down to Crossfit victoria…. Scott and the boys there were great, very welcoming and a good facility.
    Unfortunately Stef had been there a few weeks before so i had to repair the Cell’s reputation. I assured them we dont all deadlift in our undies or write crazy rest day posts…

    Anyway the wod was a short little metcon of 3 rounds of 20 push ups + 500m row (7:34). Followed it up with some muscle ups and handstand wall runs (thanks Pete- where have these been all my life?)

  2. The Cell said

    Steve I love and miss you too much! HAHA!



  3. michelle said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Deadlift
    1 x 3 @ 90kg
    My lower back has been a bit sore the last couple of days, so I took it nice and easy

    WOD As Rx’d
    Wallball, 7kg – 49 reps
    Burpees – 45 reps
    16kg American KB Swing – 84 reps

    Total 178

    I used the higher bar as a target for the wall ball, and only got out around half what I usually manage with a lower target. It was harder only because if you hit that higher bar at an odd angle, you risk taking yourself – or the person next to you, sorry Capt. Smash – out. Definitely a good exercise for the reflexes! Just need to get the technique right…..

  4. andrew said

    WU – 1km row, mobility, CFWU

    Scolding for time by Stef on not conulsting him on weights to be used

    Strength – I too had a stiff back so Zercher squats 3 x 90kg

    WOD – 10kg WB (the crappy repaired one ) to the 2nd bar while keeping one eye of Michelles wayward shots, burpees, 24kg KB American swing

    Score – 64 + 45 + 80 = 189

    Wall ball and KB swing were consistent throughout. Normally get 10-11 wall bals to 1st bar so definitely made a diff. Burpees flagged a bit at teh end. Stong effort by all.

  5. The Cell said

    Warm up
    Prehab / rehab for scapula / shoulders / upperback
    3mins skipping / light mobility
    10min 30kg sandbag getup
    80 reps (most I have ever done with that weight)

    Box squats
    5reps @ BAR-40-60-70-80-85-85kg
    1 x 5 @ 40kg (power/speed set)

    3-3-3 @ 55kg
    1 x 8 @ 45kg

    45kg OHS, 15 reps
    GHD sit ups, 25 reps
    Run, 50m
    burpee to 6ft scale and climb, 10 reps
    Run, 50m
    12pound sledge smashes, 20 reps
    3 RFT
    TIME = 19.29min


    *This was longish, simple muscular fatigue! Just felt slow, nad that feeling was reflected in the time, next time no expectations…


  6. Pete Yeates said

    Warm-up = Dynamic mobility, Row 1k, CFWU x 1.

    Dead Lift x 3 @ 40, 60, 80, 100, 122.5kg PB.

    Then, just to see if I could lift it off the ground:
    Dead Lift 125kg x 5. PB โ€“ which is also my 1RM PB ๐Ÿ™‚

    WOD as Rxโ€™d = 198 reps
    -Wall Ball = 63 (only went to just below the top bar, as my first shot hit the bar, resulting in a sore nose )
    -Burpees = 54 (I love Burpees) :mrgreen:
    -Swings = 81

    Anth, well done on smashing your PB on the DLโ€™s.

    Steve, I like your thinking mate. From the first time I tried the handstand wall runs, I realised they were going to be a regular, much needed, part of my training.

  7. Will F said

    Warm up: 800m run, mobility, CFWU x 1, Some deadlifts

    Strength: Deadlift
    1 x 3 @ 75kg

    Wallball, 5kg โ€“ 41 reps – Have not done these for such a long time, they were crap, ball all over the place and messed up rounds 1 and 3.
    Burpees โ€“ 42 reps
    20kg American KB Swing โ€“ 54 reps – first time anything with a 20kg Kettlebell.

    Total 137

  8. The Cell said

    “Filthy Fifty”
    Can’t be arsed writing what it is, google it! ๐Ÿ˜‰
    Time: 30.28mins

    Piss poor effort. Thought I was going to pass out. Might stick to coaching! ๐Ÿ˜ฆ

    Off to work now. Double ๐Ÿ˜ฆ

  9. Tracy said

    Worked out at SF Gym today with Tracy and the crew north of the river…back down to the Cell tomorrow!

    It was a cold, dark, sweaty morning..

    WU – 3 rounds of 10 box jumps (did step ups) and 10 knees to elbows

    3 x 1000m row (rest 1:1) – 4:27, 4:30 and 4:26
    3 x 500m row (rest 1:1.5) – 2:12, 2:08, 2:06

    Subbed rowing for the running and still worked up a really good sweat. I don’t know but rowing might be growing on me…. ๐Ÿ™‚

  10. Tracy said

    p.s. – thanks Pete – I’m feeling better already!

  11. Adam Piller said

    good fun this morning!!

    deadlift set @ 195kg. felt semi-heavy. no PB (i love it how Stef knew just by lookin at me before i even started that there were no PB’s from me today. nice one coach)

    wod as rxd – 201 reps. Pete smashed those swings hard, good pace!!


  12. Glen Lewis said

    WU: 1000m row (rain was coming down and some *wimps* didn’t want to get wet ๐Ÿ™‚ + 1 x CFWU (moved up to red band for pull ups – yeah!)

    Strength: deadlift (120kg x 3). haven’t done deadlifts for a few months, so wasn’t out to do a PB. Next week maybe.

    WOD: Tabata (20 seconds/10 seconds) x 8 for

    Wall Ball (10kg) = 72
    Burpee = 28 (seriously struggled with these)
    KB American Swing (24kg) = 54

    Total = 154.

    My first tabata – went way too hard on the Wall Ball and had *nothing* left for the Burpees and not much more for the KB Swing either. The question is – do I take it easier on the wall ball next time to ramp up the burpees – or do I keep on going hard regardless?

  13. The Cell said

    Keep getting yourself in that dark space known as pain Glen, once there feel your way around and find out who you are. You keep doing this enough you eventually learn a lot about who you are and what you know and do not know. Along this journey you will also grow physically and your performance will naturally increase! Pain will always exist, but on the exterior your threshold simply increases.

    In the short of it mate (actually with there is not too often short), keep going hard, the benefits outweigh the “pace yourself” attitude. We are always on a learning curve this never stops until the day or energy ceases to flow through our physical bodies, but you are at the beginning of this particular path of knowledge or journey on knowing your physical and pushing those limits, at this stage your knowledge of self at this level is still in the infant stages, to pace yourself, indicates you would have great familiarity with this style of training and placing your body under extreme loads, pressure and unpleasantness, you are not expected to mate, this is like your second week, this process takes years, then you can PERHAPS pace as you know yourself inside and out!

    I am proud of you for asking the question though, it shows intent and sincerity in what you are doing, you will reach great heights with this attitude of wanting to be better. No pacing, just go at it and see where it takes you, that is where you will gain the greatest benefit! And please do not think for a moment that I am better than you or more advanced, this is simply a passion of mine and I have been doing this for a while exploring the variances and styles of this particular training, so I know a little about something that quite expansive!

    PS: Sorry to babble, hopefully others may find some of this info useful also…



  14. Luke FJ said

    6.4km Run/Walk with a weight vest I think the weight was about 25kg but not to sure.
    done this in about 45mins so happy with that, and felt i could have gone harder afterwards.
    Thanks again Stef

  15. Storm said


    You looked like a drowned rat when you came back and there was probably an extra couple of kg’s in wet clothes.

    Keep up the good work.

  16. The Cell said

    Well done FJ, good work brother, you have a goal that requires attention! Fulfill that goal by sticking to a strong training regime!

    Proud of you!

    Keep the focus high!


  17. Jane said

    Again 2 x WODs today

    AM 4 x 1mile with 8min recovery – last did this session in January ran a course that is 1716m long so a little over a mile, managed
    tried to run really relaxed, the first one a little too relaxed as the time shows, but I felt good and an improvement on January’s session where I got slower with every rep

    2nd WOD just over an hour later was 3 x 30m walking lunge, 10 x burpees, 25 x situps – completed this in 6mins 43secs

    PM – sports massage – which was fab then onto a rest day on Thursday

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