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

Monday 17 May 2010

Posted by The Coach on May 16th, 2010

1 x 3 reps
Post load to comments

7 rounds for time of:
Body Weight Deadlift, 7 reps
Knees to Elbows, 15 reps

Post time to comments

The Importance of Wrist & Ankle Mobility from Mark’s Daily Apple


11 Responses to “Monday 17 May 2010”

  1. The Cell said

    Awesome effort by all this morning! Monster effort by Sean! Staying with it and slugging it out to the end as prescribed, when he could of very easily thrown it in or scaled back!


  2. Pete Yeates said

    Warm-up = Row 500m, CFWU x 3, Mobility, Deadlift x 5 @ 40, 60, 80, 100kg.

    Deadlift x 3 @ 120kg

    WOD as Rx’d = 7:13

  3. Biljana said

    Set myself a goal just to finish a 5km row this morning and to hit it at an easy pace given it’s more than a year since I did my last 5km row.

    I don’t know about the easy pace but I got into a good rhythm and then Completed 5km Row: 22.58.59 min with 26spm average. 🙂

    Really really happy with that!-My 5km row PB is 22.48 so not far from that and when I did that last year,it was with a high stroke rate of at least 35spm.

  4. Sean said

    Warm-up = Row 500m, CFWU x 3, Mobility, Deadlift x 3 @ 60, 80, 90, 100kg.

    Deadlift x 3 @ 120kg

    WOD as Rx’d = 21.15 I think?

    I found it really hard this morning and my arms are feeling it now. Thanks everyone for cheering me on at the end I really needed it and thanks Stef for pushing on the K2E. I feel like I haven’t pushed myself and I have given up too easy when i could get a few more reps out or pushed myself a little hard on a run or row. So I’m going to improve my diet, improve my mind set and really put it all in from now on. Hopefully I can start to improve my times and start competing with the fire breathers. 🙂

  5. Will F said

    Warm-up = Row 500m, CFWU x 3, Mobility, Deadlift x 3 @ 20,30,60kg.

    Deadlift x 3 @ 80kg
    Working on a stronger grip for heavier weights. I was reading the under and overhand grip (monkey grip) makes you more prone to an injury. Any truth to this statement?

    WOD 60KG, K2C = 10.01

    Good work on the WOD this morning Sean.

  6. The Cell said

    Now those are inspirational words Sean!

    Proud of you buddy!



  7. gus said

    squat: 3x5x90kg
    bench: 3x5x55kg
    dead: 1x5x120kg

  8. Jase said


    I’ve never heard of a combination grip making you more susceptible to injury than any other grip.

    My advice though is to use an overhand grip until you get to a point where grip becomes an issue then switch to the combo grip.


    The overhand grip will strengthen your grip much more than the combo grip.

  9. Andrew said

    Jason – I have regularly heard of bicep tendon tears when going monkey grip with very heavy weights. Dont think that will bother most cell athletes tho…In my youth my grip used to give out on deads but now even when doing sets of 20 its OK. Guess some things get better with age 🙂

  10. gus said

    i read somewhere that it can lead to a shoulder issue due to uneven pressure (or something)… i’ll see if i can remember where i read it tomorrow

    i do what jase suggests and use double overhand until it gives out. typically for all my warm up sets, then work sets with monkey grip

  11. The Cell said

    As with anything, doing stuff incorrectly can result in injury. Bicep tendon tears are generally due to bending the arms before the pull. You can rupture a tendon with any grip if you jerk the bar from the floor. As Rip says, “it’s like push starting a car with a running start.” You kinda go splat! 🙂

    If you deadlift correctly, regardless of grip you will reduce the likelihood of bicep injuries (note I said reduce, not eliminate. Anything is possble.)

    Regarding uneven pressure on the shoulder’s. Totally plausible, however, I think that if you do what I suggest and only switch to the combination/mixed grip on your heaviest, max effort sets, you should survive.

    I’d be more worried about back injuries, before I worried too much about whether my grip would injure me somehow. I’ve seen plenty of lower back injuries, but not one grip related injury.

    Jase 🙂

Sorry, the comment form is closed at this time.