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 24 May 2010

Posted by The Coach on May 23rd, 2010

Overhead Squat
5-5-5 reps
Sets across. Strive for perfect form. If form breaks down, go lighter.
1 x 15 reps

Post loads to comments


As many rounds as possible in 20 minutes of:
Pull Up, 5 reps
Push Up, 10 reps
Squat, 15 reps

Post rounds to comments


20 Responses to “Monday 24 May 2010”

  1. Andrew said

    And we work up to this next??…WTF

  2. The Cell said

    Hmmm, I could say so much, but I won’t 😛


  3. Jason said

    1000m Row

    3x3x3 Overhead Squat
    50 – 50 – 50

    WOD – Cindy
    5 Pull-ups
    10 Push-ups
    15 Squats

    Rounds = 21

    See you all tomorrow morning

  4. Pete Yeates said

    Warm-up = Dynamic mobility, Row 1k, CFWU, OHS x 5 @ 20, 25, 30, 35kg.

    OHS x 5,5,5 @ 40, 45, 45kg
    OHS x 15 @ 35kg

    CINDY as Rx’d = 25 rounds (PB) 🙂

  5. The Cell said

    Trained with Jas today…

    Warm up
    Mobility drills / skipping

    5-5-5 @ 65kg

    Good mornings
    5-5-5 @ 70kg

    21-15-9 reps of:
    B/W back squats (Used 80kg weight)
    24″ box jumps
    100kg Deadlift
    TIME = 15.33min

    10min rest

    Dead hang strict pull ups

    Stretch / foam roller

    Left shoulder a little funny still from Saturday’s training, but pulled through well! This WOD a lot tougher than it looks!


  6. Biljana said

    Pete – Wow!! Awesome PB for Cindy!! 🙂

  7. Rhys said

    Cindy as Rx’d
    20 rounds

    Outdoors at 0630 was a bit cool, definetly not use to training in those conditions. I felt like I was moving slow, though I did make my target of 20. Last time was 15 rounds.

  8. michelle said

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

    Strength: Overhead Squat (my favourite 🙂 )
    5-5-5 @ 35kg
    1 x 15 @ 30kg

    WOD: Cindy as Rx’d
    14 rounds + 1 pull up 😦

    First time as Rx’d – pull ups and push ups were both slow.

  9. The Cell said

    3-3-3 @ 140kg
    Good mornings
    5-5-5 @ 80kg

    21-15-9 reps of:
    B/W back squats (Used 82.5kg weight)
    24″ Box Jumps
    100kg Deadlift
    TIME = 21.23min

    This sucked. After a week of man flu I found breathing really tough. I kept my hoodie on during the WOD (mum will be pleased :-P) and really heated up. That was kinda the idea, but it didn’t make the WOD much fun at all.

    Jase 😉

  10. The Cell said

    Great PB Pete. That’s really good going.

    Jase 🙂

  11. Steve said

    Hey Stef- I was cruising through the Gym Jones website and I found your next challenge.
    On the 1st of May they did a rowing marathon on the C2. Yep, 42.195km.
    Your mate Maximus averaged 1:57/500m to finish in 2hours 44 mins. The rest sat on about 2:15/500m and finished in about 3:10.
    Incredible effort… What do you think?

  12. The Cell said

    That Maximus is F*****G crazy! He is by no means a rower, but has INCREDIBLE work capacity when it comes to the rower in particular! My next challenge is the following my friend, to be done with Kate, as I promised her and now that you mention it, I was planning to do it in the next couple of weeks so now YOU too are doing it with me! No excuses!!! Below is what WE will be doing!!!

    5000m Row @ sub 1:45/500m pace +
    50x Pull-up +
    50x Push-up +
    4000m Row @ sub 1:45/500m pace +
    50x Bar Dip +
    50x Push Press @ 2 x 25# DB (emphasis on perfect form) +
    3000m Row @ sub 1:45/500m pace +
    50x Sit-up +
    50x Atomic Sit-up +
    2000m Row @ sub 1:45/500m pace +
    50x Lunge +
    50x Squat +
    1000m Row @ sub 1:45/500m pace

    *NOTE: By the way those averages are Maximus’s averages, like I said he is a freak and if I can simply get through this with comfort in the mind, I will be happy, time is not relevant!

    What say you Steve??? What say you???



  13. The Cell said

    Pete – Awesome!
    Michelle – Remove that sad face – 14 rounds As prescribed is nothing to balk at! Remember 1st time As rx’d. Watching Pete today, and upon reflection of his efforts he had more in him, now that you have more familiarity with this and more confidence Pete, I see you closer to the 30 rounds mark! Well done by all this morning the 6.30am pink ladies were all on fire!



  14. Pete Yeates said

    Thanks for the support everyone. 🙂

    Stef, your confidence in, and knowledge of my work ethic, is much appreciated. I have been working on push-ups(my weak link for Cindy) lately, to be able to do these unbroken, not quite there yet, but definitely having fun with the process.

    Michelle, awesome PB on Cindy. 🙂

  15. Bliss said

    Warm-up = Dynamic mobility, Row 1k, CFWU

    OHS x 5,5,5 @ 20

    OHS x 15 @ 15kg

    CINDY as with RB = 16 + 3 pu

  16. Steve said

    Tonight @ CF Victoria:

    1. 3 RFT of
    10 x ground to OH (50kg)
    15 x ring dips
    20 x kb swing (24kg)

    2. 50 x Donut Jumps

    3. Tabata static holds- bar pull up/ ring support

    Nice work on cindy Pete… 13 more rounds to catch Chris Spealler!
    Also congrats to Michelle for as rx’d… That’s a phenomenal effort

  17. The Cell said

    Awesome effort by all the evening crew today.
    We saw some new AS RXD efforts and some good numbers.
    Well Done

    I was impressed by everyones OH Squats no matter what the weight was there was some fine form.

    Steve and Stef, Im up for the Marathon Row, it will be like 4000 KB swings….


  18. graeme said

    first WOD (ever) without my knee brace, so thats 13 weeks !!

    OHS x 6.5,10,15 @ 20
    OHS x 15 @ 6.5kg

    CINDY as reqd 12

    greenlight … bring it on !!

  19. Jase said

    Great to hear Batty and awesome progress!

    Jase 🙂

  20. The Cell said

    Steve, are you hiding from the challenge???


Sorry, the comment form is closed at this time.