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

Saturday 22 May 2010

Posted by The Coach on May 21st, 2010

Back Squat
1 x 5 reps

Post load to comments

5 rounds for time of:
45kg Overhead Squat, 15 reps
Row, 500m
Sit-Up, 25 reps

Post time to comments


4 Responses to “Saturday 22 May 2010”

  1. Pete Yeates said

    Warm-up = Dynamic mobility, Back squat x 5 @ 15, 15, 45, 65kg.

    Back squat
    85kg x 3
    95 x 2
    102.5 x 1
    105 x 1
    107.5 x (F)

    87.5 x 5
    87.5 x 5

    Then some gymnastics training:

    Parallette Pseudo Planche Push-ups 5 x 5

    Bulgarian Ring Dips 5 x 5

    Handstand wall runs 40, 40, 40

  2. Andrew said

    WU – 2 rds of 200m row, 20m lungers, 15 burpees

    BS – 5 x 105kg

    WOD – OHS 11.5kg (woo hoo!!), 500m row, 25 x situps 19:30

    maybe one day when i grow up i will be able to use the ladies bar!! 🙂

  3. Rhys said

    Open gym was good fun, thanks everyone. I couldn’t believe the time when I check the clock after 3 hours of play. Pete, we were doing L sits and I said that on here you’ve mentioned doing pass throughs to hand stands and crazy hard things on the paralletes. So I said this is what Pete does then attempted to go from L sit to hand stand and neerly pulled it off. It was pretty funny.
    Oh and 5 consecutive muscle ups.

  4. The Cell said

    You forgot to mention the handstand on paralettes where you left me for dust! F**K you Rhys! 🙂

    Warm up
    10min aridyne

    Mobility drills

    20min Handstand practice

    10x 60kg
    8x 85kg
    5x 110kg
    Work up to 85% of 1RM
    10×2 DL @ 85% (170kg)
    Rest 1 min between sets (strict)
    (after 5 sets dropped back to 150kg to really work on form)
    5x Jerk @ 80% of 1RM (85kg) +
    3 min Airdyne 15-sec hard/ 15-sec easy (82cal total)+
    2 min rest
    10x Jerk @ 65-70% +
    2 min Air dyne 15-sec hard/ 15-sec easy (51cal total)+
    2 min rest
    20x Jerk @ 50% +
    1 min all-out Air dyne (1st round = 27cal total / 2nd round = 29cal)+
    20x Jerk @ 50% +
    2 min rest
    Two sets, i.e. 80 total Jerks Then:

    Cool down …

    Today was far harder than what it looked on paper, shoulders on fire!!! MacGyver was with me and was all over the air dyne as if he were about to make a bomb out of banana skins, tissue paper and a paper clip!

    BAM BAM!!!



Sorry, the comment form is closed at this time.