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.

  • ยฉ The Cell - Real Fitness and, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blogโ€™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

Friday 16 April 2010

Posted by The Coach on April 15th, 2010

Back Squat
1 x 5 reps
Work up to your 5 rep max

Post load to comments

With a continuously running clock;
Row as many metres as possible in 1 min, then
Perform 5 Burpees in the next minute
Repeat for 4 rounds

Score is total metres rowed

Post score to comments


18 Responses to “Friday 16 April 2010”

  1. Pete Yeates said

    Warm-up = Dynamic mobility (Stef style), Back squat x 5 @ 20, 40, 60, 80kg.

    Back squat x 5 @ 102.5kg PB ๐Ÿ™‚

    WOD = 1126m

    Finisher = Muscle ups x 5 โ€“ rest 10 breaths, x 1 rest 10 breaths, x 0 โ€“ rest 10 breaths, x 1.

  2. michelle said

    Warm up: 2 rounds of (100m run, 10 x wall ball, downward dog, 100m run, 10 x hindu pushup, instep stretch, pigeon stretch)

    Strength: Back Squat
    1 x 5 @ 70kg

    WOD as Rx’d
    Total 1118m (291-285-278-264)

  3. michelle said

    Hmmmm, just realised that Stef had me down at 1128m total – not sure which is correct

  4. andrew said

    WU – 2 x rds of 100m run, 10 x wall ball, downward dog, 100m run, 10 x hindu push up, instep stretch. pigeon stretch

    Strength – BS 5 x 105kg

    WOD – 1281m I think. On Stef’s recommendation i went all out (355m on rd 1) but flagged after that. The minute was barely enough time to get out of rower, do 5 x burpees and strap myself in for next round. I had maybe 10-20 secs rest only ๐Ÿ˜ฆ

  5. andrew said

    michelle – we all know stef’s arithmetic and writing on whitebaord are beyond reproach..tsk tsk

  6. The Cell said

    Did something different today…

    AM Session:
    Went down the beach today:
    7-8min warm up and dynamic drills
    3.2km soft sand run (sand was super soft after 4 days of rain)
    2mins forward running / 1min backwards running. Alternated like this for the whole 3.2km.
    TIME = 17.06min

    This was tough, will do more of this, every time I got comfortable in the backwards phase it was time to switch it over

    Recovery swim / stretch / water work – 15mins


  7. Steve said

    Last night @ Crossfit Victoria

    AMRAP in 12 mins of 10 x renegade rows (16kg kbs)
    10 x walking lunge (2 x 16kg kb in rack)

    Score: 12 + 10 rows

    I also did a pre-wod wod of 10 rft of 5 x clapping pull ups + 5 x 30in box jump (8:45)

    This morning – 50 push ups + 40 ring push ups + 30 ring dips + 20 archer push ups (13:00)

    They are a good crew at CF Victoria… A lot of emphasis on warm up/mobility/activation which has been good. I know I am sometimes a bit too keen to just smash into a wod, but some of the drills I have picked up here are aiding my recovery.

    Am competing in the Tough Bloke Challenge tomorrow, which is basically a 6km obstacle course; which means wet, dirty fun!

    Take care

  8. Luke FJ said

    AM Session:
    6 x 400m sprints with 8kg webbing and 3.5kg fake rifle.
    found this very difficult, and felt slow.
    going to do more runs with webbing leading up to SFET and hopefully get a little quicker.

  9. Jane said

    AM – squad swim, warm up then main set was

    5 x 100m swam between 1.34-1.36
    4 x 25
    3 x 100m
    followed by
    3 x
    100m rest 10secs
    50m rest 10secs
    50m finish – total time – rest time was 3min / 2.59m / 2.38m with fins

    2nd WOD was 3 x 500m row / box jumps / push ups for 21/15/9 completed in 11mins 5secs

  10. Anthony said

    W/U: 2 rounds of (100m run, 10 x wall ball, downward dog, 100m run, 10 x hindu pushup, instep stretch, pigeon stretch)
    Hindu pu are hard and MINT at the same time – I am going to do more of these

    Strength: Back Squat W/U 20kg/40kg/60kg – bit of form correction from Stef then:
    1 x 5 @ 72.5kg PB ๐Ÿ™‚
    325/301/290/291 = 1207 mtrs

    Awesome 355 capt smash!
    As Andrew said – after getting off doing 5 x burpees and getting back on, 10 – 20 secs max rest aint enough. Heart rate was flying. all good though.

    cool down
    10 pull ups – no band ( broken 6/4 ) 6 in a row is a PB for me ๐Ÿ™‚
    10 push ups – enough as Hindus were hard
    20 sit ups
    20 air squats
    foam roller

    Steve have fun in the Tough Bloke Challenge. Sounds Mint!

    Anth ๐Ÿ™‚

  11. Pete Yeates said

    Steve, the Tough Bloke Challenge looks like heaps of fun, you will kick some a$$.

  12. Rhys said

    Today I did crossfit endurance with a 10 min rest then yesterdays WOD. Which was:
    9*1min on 1 min off, Push bike on rollers.

    Rest 10 min

    10-1 for time
    Chest to Bar pull ups
    Box Jumps
    20kg Sit up
    Time 8:40
    I havn’t done much cycling for a while which showed in the distances because last time I was covering neerly 1km in the minute and with similar pain I did that distance.

  13. The Cell said

    Rhys; good training brother and Steve; if you do not conquor and divide this challenge I think I will cry myself to sleep at least 3 x per week for the next 9 years…


  14. Will F said

    Warm up: 2 rounds of;
    100m run, 10 x wall ball (5x10kg, 5×5 kg – working on my 10kg wallball skillz), downward dog, 100m run, 10 x hindu pushup, instep stretch, pigeon stretch

    Strength: Back Squat
    1 x 5 @ 70kg (pb) – these felt awesome today. One of the acheivements I wanted to get to this month was a B/W back squat. Next one is a 1.5x B/W deadlift (102KG).

    WOD: as Rxโ€™d
    Total 1097m (300+275+262+260) got in about 30 seconds reset between rounds.

    This WOD hurt more than the lactic acid hell from last week.

  15. The Cell said

    PM Training:

    Warm up
    Dynamic mobility
    KB complex x 1

    Front squat progressions

    12 x 50kg Front squats
    2min row
    2min rest
    Row1 = 589m
    Row2 = 569m
    Airdyne3 = 52 Cal
    Rest 4mins total

    12 x 50kg DLHP
    2mins 24″ step ups
    2mins rest
    Step ups1 = 52
    Step ups2 = 54

    6 x deadhang pull ups
    6 x ring dips
    6 x K2E
    6 x burpee
    6 x 24kg KB american swing
    Rest 1 min between rounds
    Each round roughly a minute, touch under

    Cooldown and stretch!

    Thank you to the boys at The Mill for allowing me to train with them, extra training prior to the Games in Sydney, mixing it up is good, different environments is healthy!


  16. Luke F-J said

    PM: Session
    10 burpees
    10 get ups
    time= 16:40
    burpees went ok but i think the get ups are what slowed me down as i thought my time would have been quicker.

  17. Warm up: 2 rounds of (100m run, 10 x wall ball, downward dog, 100m run, 10 x hindu pushup, instep stretch, pigeon stretch) – first time doing some running and it felt good!

    Strength: Back Squat
    1 x 5 @ 52.5kg – PB

    WOD as Rxโ€™d
    Total 1034m

    I was really happy with this result as I rowed faster than I have ever rowed before! Sub 2mins for each round made me really happy!

  18. glenlewis said

    WOD #7

    Warm up: 2 x
    * 100m run
    * 10 x wall ball (little buggers are trying to kill me – honest!)
    * downward dog
    * 100m run
    * 10 x hindu pushup
    * instep stretch
    * pigeon stretch

    Strength: Back Squat
    1 x 5 @ 80kg (lots of form corrections – thx Stef)

    Interval Rowing – 310+288+280+282 = 1160.

    I was pleased with my rowing today pulling – was weary of killing myself for the first minute after reading Andrews post earlier in the day – didn’t make any difference with Stef pushing us on from the sidelines.

    Even 5 burpees totally smash me – need to do lots more of those. This WOD was by far the hardest I have done to date (which isn’t many, I will admit)

Sorry, the comment form is closed at this time.