The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness



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    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.

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Sunday 18 April 2010

Posted by The Coach on April 17th, 2010

“You should find freedom by means of both examination and investigation. Do not brag; do not be consumed by jealousy; do not act capriciously and do not expect thanks.” Bhagwan Shree Rajneesh.


6 Responses to “Sunday 18 April 2010”

  1. andrew said

    I am not going to give you a destination. I can only give you a direction – awake, throbbing with life, unknown, always surprising, unpredictable. – Bhagwan Shree Rajneesh

  2. Elle said

    Awesome quotes Stef and Andrew – great way to reflect on the week that’s been and to move forward with the gift of a new week ahead.

    Start your day with an intention…….

    otherwise your day will be “in tension”….

  3. Anthony said

    whats goin’ on Pete, where’s you’re post today?

    8am W/U – mobility, pigeon stretches, O/H squats with broom, 20x push ups, 20x situps, 20x american swings 12kg KB.
    3 x RFT
    400 run (did 450 mtrs each run on tready)
    16kg KB American Swings x 21
    Pull ups x 12 (red band)
    time 13.09
    Felt like a sloth today.
    2 mins rest

    Then 2 x rnds
    10x push ups
    10x hindu push ups
    20x situps
    10x clean and press 16kg kb right arm
    10x clean and press 16kg kb left arm
    10x snatch 16kg kb right arm
    10x snatch 16kg kb left arm
    1 min rest

    10x snatch 20kg kb right arm
    10x snatch 20kg kb left arm
    5x 20kg kb clean and push press right arm
    5x 20kg kb clean and push press left arm (felt a niggle in left shoulder at this weight)
    20x burpees – reasonable 15 then last 5 a little rough.

    no double under prac as too knackered

    Anth 🙂

  4. Pete Yeates said

    Anth, nice training mate. I am on baby sitting duties whilst Vicki is collecting some hay from Boddington, and had to wait till Willow fell asleep on the couch to sneak a workout in.

    Here’s what I did in my living room:

    3 rounds of: (not timed, coz I suck at pistols and wanted to work on form)
    5 x Pistol Squats L leg
    5 x Pistol Squats R leg
    50 x Handstand wall runs

    Tabata Squats = 19, 19, 19, 19, 19, 19, 19, 19

    30 x Hollow Rocks
    30 x Spinal Rolls

  5. Anthony said

    awesome on the pistol squats Pete.
    mate, todays WOD – Willow real burpees on Dads shoulder for time.
    aahhh precious moments

    Anth 🙂

  6. stef said

    I like that workout Pete, excellent!

    Anth good work, a lot of volume, just gage that, but strong effort! Proud of your work ethic mate!


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