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Monday 19 April 2010

Posted by The Coach on April 18th, 2010

3 x 3
Sets ascending
1 x 20 reps

Post loads to comments

As many rounds as possible in 12 minutes of:
Sprint, 200m
Muscle Up, 7 reps

Post rounds to comments

At The Cell, we follow a Strength Bias program. Here are some important points on the CrossFit Strength Bias taken from the original inspiration for our strength bias programming“Strong Medicine” by Jeff Martin and Darrell E. “Bingo” White. CrossFit Journal February 2009

1. Form: This program is not about posting PRs; It’s about posting correct PRs. On sets of three and five, form should be good (not perfect, but good). Taking the time to build a correct foundation is not only appropriate, but necessary. It will pay dividends in the long run. A structurally sound movement is necessary for safe, effective, and efficient weightlifting. A movement that is structurally unsound will break down at heavier loads, possibly causing injury.

2. Soreness and Recovery: You should be sore. Very sore. You are causing your body to adapt after every workout. That’s tough and a lot will depend on the met-cons you choose, how you pick your sets, and the rest you get.

3. Have common sense. If your back or arms are too sore, scale it or skip it. If you can’t get into a good start position for a lift even after a good warm up, skip the lift that week. Listen to your body.

4. We are seeking long-term gains in strength without losing our other fitness competencies. In order to do this we should be seeing small incremental linear gains over long periods of time. Don’t be greedy. See the big picture and seek the long-term horizon.


23 Responses to “Monday 19 April 2010”

  1. andrew said

    just finished reading this thread on the CF Meassage board

    avoid deadlifts followed by sprints

    so tomorrow if any of the 05:30 crew hear a loud twang its just one (or both) my hamstrings giving it up..

  2. The Cell said

    Read the thread and the article from Steve Low. Didn’t see anything about deadlifts followed by sprints being bad Andrew. Are you considering a late cancel mate?? 😉 You sure that twang isn’t your heartstring 😉 hehehe

    Pretty sure Daniel Kerr didn’t do deads before his game on Saturday, nor did Nick Riewoldt last weekend. Perhaps thats why they snapped their hammies 😉

    I actually think deads would be a very good warm-up for sprints. I suggest doing both, and also doing sprints followed by deads. That’s how life often works. Do what life demands.

    In any event, I’m a firm believer in the theory that most hamstring injuries are related to much more than the hamstring. Remember the body is one piece and works accordingly.

    Get some Andrew! Love your work mate.

    Jase 😉

  3. Bliss said

    Thanks guys…timely advice

  4. Rhys said

    I was watching one of the 50 milion footy shows on the telly and Mathew Loyd said when he did his Hami the previous week he had ankle trouble and wasn’t 100% before the game. Early in the game when Riewoldt did his he had hurt his lower leg/anlke… Kerr, just soft. Its all related!

  5. andrew said

    Jason – it was in frank morel’s post

    QUOTE Remember… it takes a lonnnnnnnnnnnnnnnnnnnnng time for hammies to heal. and avoid deadlifting followed by sprints. The hamstrings are way too tight for running on a vintage athlete UNQUOTE

    Me & my hamstrings will be there

  6. The Cell said

    Got it Andrew. Must put my glasses on next time.

    One of many reasons I never look at the CrossFit msg boards, apart from the affiliate area; Frank aint no expert 😉

  7. andrew said

    Lot of signal to noise on the board I agree (much like any) but a few nuggets amongst the coal dust

    WU – 1km row, mobility

    Strength – 3 x 125kg,140kg,155kg 20 x 105kg

    The 20 was HARD!!

    WOD – 200m run “sprint” , 7 x MU progressions

    7 rds and a 40 yd dash

    Hammies still intact

    Adam – WTF happened?

  8. The Cell said

    Hello Adam…



  9. The Cell said

    Instead of discussing Frank Morel and his nuggets, why not do something productive like save the world from a grim death and decay? Or perhaps you prefer to speak about other people’s nuggets and whether they are worthy of being on a discussion board or not???


  10. The Cell said

    I think the discussion Stefanos was based upon the validity and safety of sprints post deadlift. I think we determined that as Andrew’s hammies are still intact, sprinting post deadlift is quite feasable. If his hammies don’t snap, no one’s will! 😉

    Oh and we also covered quite succintly that most internet message boards are full of noise with the odd useful bit of info, referred to here as a nugget, popping up. Although now I’ve said that, discussing nuggets popping up or out or doing anything is putting me off my breakfast 😉

    Hello Adam!


  11. The Cell said

    Oh and I spend many a night trying to save the world from a grim death and decay. Today’s my day off

  12. michelle said

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

    Strength: Deadlift
    3-3-3 @ 85-92.5-100kg
    1 x 20 @ 70kg
    Weight felt fine all round 🙂

    WOD: AMRAP 12min
    200m run
    7x muscle-up progressions

    6 rounds and a tiny bit of the next run

  13. Luke FJ said

    AM Session: 2.4km run with 10kg of webbing and fake rifle
    Time= 12mins
    Then: 2.4km run without webbing
    Time= 10:12mins

  14. The Cell said

    Warm up
    3mins skipping + Mobility
    40kg suitcase deadlift, 5 reps each side
    Pigeon stretch
    20kg Single arm push press, 5 each arm
    Double unders, 20 reps
    Pistols, 5 each side
    20kg BB TGU, 2 each side
    2 rounds

    5 x 5 @ 70kg

    5km Row
    TIME = 19.29min
    AVG = 1:56.9
    AVG Stroke rate = 19

    This hurt today, body WAS feeling good, but head was not focused, was really aiming for a comfortable 18:30min, but not today..


  15. Bliss said


    You are a star! Amazing!

  16. Pete Yeates said

    Warm-up = Row 1km, CFWU x 1, Dynamic Mobility, Deadlift x 3 @ 40, 60, 80kg.

    Deadlift 3,3,3 @ 100, 110, 120kg
    Deadlift x 20 @ 80kg

    Wod as Rx’d = 3 rounds + 180m

    This WOD was a fun way to find out how taxing deadlifts are on the upper back and grip. I went into it planning on breaking the muscle-ups into 3,3,2 , but after the first set of three I was down to singles with the occasional miss. Well done Adam for sticking it out, especially after being totally spent from deadlifting your mega weights.

  17. Tracy said

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

    Strength: Deadlift
    3-3-3 @ 65-70-75kg
    1 x 20 @ 50kg
    I felt like I was running on empty today – 75kg was REALLY heavy even though my PB is 82.5kg for 3.

    WOD: AMRAP 12min
    200m run
    7x muscle-up progressions

    5 rounds and 120 m of run

    Took it easy as I have been off running for a few months although this felt good….just focused on form and keeping it together when I got tired/winded. “Bend from the ankles…” 🙂

  18. Glen Lewis said

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

    Strength: Deadlift
    3-3-3 @ 90-105-122.5kg (PB)
    1 x 20 @ 80kg
    Focus is still on getting the form perfect – the weight itself was fine.

    WOD: AMRAP 12min
    200m run
    7x muscle-up progressions (most basic)

    5 rounds

    First time doing anything with muscle-ups. Despite my homework last night reading up on them, it still took me ages to get a general feel for what was meant to be happening.

  19. The Cell said

    I would not say 10 – 15mins is ages Glen! Good work mate! I am impressed!



  20. The Cell said

    Training with the 5.30pm crew

    3-3-3 reps
    125/145/155kgs 3RM PB by 5kgs
    Felt strong
    then 1 x 20 @ 100kg

    As rx’d
    5 rounds
    Went into it hoping to get close to Pete’s 3 plus. Passed that with 5 mins left to go so was stoked. This felt really good. No misses on the muscle ups. All pretty crisp and clean. Was breathing hard on the runs.

    Great efforts from everyone today.

    Jase 🙂

  21. The Cell said

    PM Session:
    The Mill

    Warm up:
    Mobility drills
    Bergener Warm up x 1

    AMRAP of 40kg Snatches in 5mins
    REPS = 33

    rest 5mins

    AMRAP of 1.5x B/W Deadlift in 5mins (I used 120kg, probably should of used about 115kG)
    REPS = 53

    AMRAP in 15mins of:
    Muscle ups, 2 reps
    HSPU, 4 reps
    36kg KB American swing, 6 reps
    24″ Lateral box jumps, 8 reps
    ROUNDS = 6

    Stretch / Cool down.

    Solid, shoulders / upper back felt good on the muscle ups, a little disjointed (figuratively speaking) towards the end, but otherwise held up well! Happy with form on all movements! Training with Jas tomorrow, excited! 🙂


  22. Adam Piller said

    this mornings session did much more than humble me!!

    deadlifts 3,3,3 @ 150,180,205 then 20 @ 135kg

    wod as rxd (this is not a typo) 200m run 5 muscle ups.

    perhaps 8 hours of beers and sun at the red bull air race had something to do with it but hey, shit happens more than once!

    well done to everyone this morning. i am starting to tighten up bigtime!!

  23. Luke FJ said

    PM Session: pull ups10,9,8,7,6,5,4,3,2,1
    push ups 50,45,40,35,30,25,20,15,10,5
    Didnt time this, but felt strong throughout.

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