The Cell

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

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    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

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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.



  • Β© The Cell - Real Fitness and www.thecellfitness.com.au, 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 www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Sunday 20 June 2010

Posted by The Coach on June 19th, 2010

Who are we?

The first spiritual law of success is the law of pure potentiality. This law is based on the fact that we are, in our essential state, pure consciousness. Pure consciousness is pure potentiality; it is the field of all possibilities and infinite creativity. Pure consciousness is our spiritual essence. Being infinite and unbounded, it is also pure joy. Other attributes of consciousness are: pure knowledge, infinite silence, perfect balance, invincibility, simplicity, and bliss. This is our essential nature. Our essential nature is one of pure potentiality. Deepak Chopra.

Advertisements

25 Responses to “Sunday 20 June 2010”

  1. andrew said

    One’s only rival is one’s own potentialities. One’s only failure is failing to live up to one’s own possibilities. In this sense, every man can be a king, and must therefore be treated like a king.
    Abraham Maslow

  2. Elle said

    Nice quote Andrew…..

    For some reason my computer wouldn’t allow me on the site yesterday, but it was Elliot’s Birthday yesterday (Friday), so if anyone sees Elliot during sessions this week, give him a big birthday punch on the arm πŸ™‚

    HAPPY BIRTHDAY ELLIOT!! πŸ™‚

    Looking forward to seeing all our trainers compete as Super Heroes!

    Great idea….. Secretly I think they all just want to wear their jocks /bloomers on the outside……childhood fantasies that have never been fulfilled maybe? πŸ™‚

    Whatever tickles your fancy guys, we’ll all be there with bells on laughing with you (or at you ;))

    Enjoy your Sunday everyone and rest up for another smashing week!

    Elle πŸ™‚

  3. Steve said

    RE the smackdown talk….

    Why would I consider competing against a. the second fittest bloke in the state, b. another bloke who can get 20 rounds of cindy in a 14kg vest and c. a bloke who can OHS a 48kg kettlebell and can clean and jerk what I can back squat….

    What about a CQB val shoot Jacko? That 15m pistol will sort it out. Full assault kit – no speedos. No M4s either; only MP5Ks…

  4. Jase said

    I’ll be in on the CQB shoot Steve. Finally a WOD I could do although nowhere near as competently as you and Jacko!

  5. dan said

    Stevo,

    I’m in for any event, however I have grown attached to the idea of wearing a spiderman outfit! Can I do the VAL in spiderman outfit with Gas mask!

    P.S I will kick your Butt for not letting me wear my speedos!

    Jacko

  6. dan said

    Re: Smackdown Event

    Gee,

    I only asked for a time to go for in the WOD and now it has turned into a Super Hero, dress up, 5 x 5 minute break, WOD’s!!!

    Count me in!!

    Great idea Storm!
    That gives me something to really train hard for. Will any of the WOD’s include leaping onto tall buildings with a single pistol, POSE running faster than a bullet or dead-lifting stronger than a locomotive?!…….. Hey that would be a great C.F T-shirt (Copyright, Dan!!).

    Can I be Spiderman, I love spiders, just ask my wife!

    Hey another theme event idea:
    Battle of the Forces – We have army, a few navy once we all get back, surely there is a fireman or woman amongst us, and we know there are more cops hanging around than at McDonalds drive threw on a Friday night….. hehe
    Stef you are a Force on your own mate, so you just need a uniform.
    What do you guys think?

    Dan

  7. Steve said

    All good Jacko…. Stef’s uniform will be a toga with crocs. Hopefully the WOD will include rope climbs..

    Cant wait…. Back to the original question that started this madness; I plan to give “Jackie” a crack some time this week… Will let you know (probably sub 5 min in body armour, no big deal…)

    BTW mate, I hope you are training hard because your wife is setting PBs on a daily basis! Although you must have taught her navy clearance diver time, because I dont think she has been on time yet!

  8. The Cell said

    This is too good! You are both mint! I am also in for the CQB. You know me, I am in for anything! I cant wait to watch you both sweat blood whilst I am having a drink of cool water and cooling down after I finish before you both. I can picture it now, I just cannot decide whether I should wear green or red jocks…

    πŸ™‚

    SS

  9. dan said

    hahahaha,

    This is so funny! Thanks guys for giving me a good laugh πŸ˜‰

    Stevo, I heard that Elle was training hard thanks for keeping her honest, and thank you for the update on her timings!! See darling nothing escapes me!!
    Regarding your comments about ‘Jackie’ “probably sub 5 min in body armour, no big deal…” I will do the same mate, however My armour has ammo and plates in it!

    Yes, I agree rope climbs, but you should have kept that on the D.low, you know that Stef and Jase are going to be doing rope climbs now until there hands bleed!

    Oh, and Stef you don’t get out of this that easy mate,
    It will not matter what colour your jocks are, they will be stained brown after you soil yourself trying to keep up with me!! hahaha, this is just too much fun!
    πŸ™‚

    Dan

  10. Paul said

    will the CQB WOD include use simmunition so the losers can really feel their defeat or should the next Cell social event be paintball?

  11. Stef said

    I am not sure Paul, but leave the paintball social event to me mate, great idea. I bags being on steves team because I hear he is better than Dan. Intact I may lose that but il get as deep into the hurt locker as possible. Il tell you what dan il cease to practice rope climbs, seeming I can do dead hang muscle ups all day I am sure they transfer well to rope climbs anyway.

    All idiocracy’s aside, hurry up and come home Dan, I am sure I am not the only one who misses you, although Im not looking forward to doing Cindy with a weightvest on with you and Steve, oh but maybe Steve won’t do as well as he is starting to look like hulk hogan with 24″ arms…

    πŸ™‚

    SS

  12. Will F said

    Stef, it has to be red jocks…red makes you go faster. πŸ˜‰

  13. Pete Yeates said

    WU = Mobility, Squat x 5 @ 15, 15, 45, 65kg.

    Squat 85kg x 3, 95 x 2, 100 x 1, 105 x 1, 107.5 x 1, 87.5 x 5, 87.5 x 5.

    Then some handstand practice, including – Forward rolls into handstand, backwards rolls into handstand, handstand walks, and static holds. (This was fun training πŸ™‚ )

    Stef, I thought you would break out your elephant jocks for the challenge. πŸ˜†

  14. The Cell said

    What are elephant jocks? They sound interesting! I can always wear parachute underwear!

    AM TRAINING:
    Beach:
    20mins warm up – jogging, mobility, side stepping, backwards running, 50% sprints, etc.

    Then:
    On the minute every minute, sprint 100m in sand. 10 rounds.
    Every sprint was from 15.5sec – 17.5sec

    REST 3mins total

    Then:
    Every 30sec sprint 50m in sand. 2.5mins 5 rounds.
    Every sprint was from 7-8sec

    REST 3mins total

    Then:
    20 push ups every minute
    6mins total (120 push ups, all unbroken)

    Swim in the ocean! Stunning!

    Stretch

    SS

  15. Pete Yeates said

    You asked, they come in red!

  16. Elle said

    Oh my gosh Pete they’re hideous!!

    Pete – I can’t believe you know about these πŸ˜‰

    Stef – I’m surprised you don’t own a pair πŸ˜‰

    Dan – might have to you a air for your BD – any colour preference?

    Elephant jocks or parachute underwear – either way Stef the can bet there will be footage on You Tube πŸ™‚

  17. Elle said

    Doh! Typos!

    Meant to say “Dan – might have to get you a pair”….

  18. stef said

    Pete, I tend to agree with Elle, how do you know about these??? More to the point, did Vicki buy you a pair?

    πŸ™‚

    SS

  19. Steve said

    Back to a serious post… Sorry

    After witnessing some impressive performances from numerous Cell athletes, I decided to start tackling some of the WODs that I dread

    Today: Filthy Fifty

    50 x 24in box jump
    50 x jumping pull ups
    50 x kb swings (16kg)
    50 x walking lunges
    50 x knees to elbows
    50 x Push press 20kg
    50 x deadlift 60kg (in lieu of back extensions)
    50 x wall ball 10 kg
    50 x burpees
    50 x double unders

    Time: 26:20

    This was hard to judge doing it alone… Pretty epic- K2E were slow as were burpees. All good though

  20. Steve said

    Also Aidan wanted me to post his workout

    100m row
    21-15-9 of box jumps/ kb swing / deadlifts
    100m row

    Not timed, but he told me he smashed it…

  21. Anthony said

    not even going to comment on the elephant jocks! πŸ™‚ hahaha

    Nice work Steve and Aidan!

    this morning:

    2 x rnds
    10 push ups
    10 pull ups – red band
    10 OHS with broom
    10 sit ups
    mobility / downward dog / pigeon / cobra

    5 rnds – kettlebell complex 16kg
    10 x slasher to halo
    10 x weighted sit up ( did in lieu of deck squats )
    10 x american swing
    10 x snatch ( 5 each arm )
    10 x clean & jerk ( 5 each arm )

    took just over 18 mins – wasn’t going for time and had 10 sec rest between rnds. had some 4 yr olds being cheeky also.

    finisher

    16kg kb turkish getups – 5 each arm
    20kg kb american swing x 30
    short 10 min jog around burbs – knee not happy today.

    then off to swimming lessons with the kids.

    Hey Jase, tried out Missy Moo’s for lunch today. Deeelicious. Have to go train again now to work it off!

    Anth πŸ™‚

  22. Andrew said

    from Deepak Chopra to elephant undies – in the words of the Grateful Dead – what a long strange trip its been…

    Only @ the Cell!!

  23. dan said

    Andrew I couln’t agree more!!

    Workout this morning.
    Mobility drills then:
    4×5 OHS 40/50/60kg (interesting and challenging on a ship that is moving)
    4×5 F.Squats 50/60/70kg
    4×5 B.Squats 60/80/90kg
    Prac Pistol drills (still needs work)

    Did some fun sprints too. The ship was doing these mad turns and making the deck go on an angle of abuot 35-40 degrees. The boys and I had races up the incline (20m), good fun, until the ship leveled out and we nearly got catapolted over the side! Making the most of the 37+ degree environment….

    PM session
    HSPU x4
    M.Ups x 3
    Pistol onto a ball 3x each leg
    AMRAP in 20min

  24. Lisa said

    Well another weekend has passed and I must say that I have very much enjoyed the posts over the last few days! πŸ™‚ I am going to get serious for one second because I feel like I need to say this….

    When I joined The Cell I was not sure of what to expect from Crossfit… I understood some of the foundational messages regarding ‘general prepardness’, ‘constant variety’, ‘high intensity’ but I had no relevant evidence to support the claims of increased fitness.

    Today I ran around the river for 1 hour and 45 mins and totally enjoyed every second if it. I was so comfortalbe that I was singing along to songs on my iPOD (everyone thought I was crazy)! A year ago I used to run 5 times per week and struggle to run for 50 minutes consistently. Sine starting Crossfit I have not run at all apart from in the WODs, yet I was able to sustain an easy pace today over a longer distance than I have run before…

    I guess in summary………..this Crossfit stuff is good shit!! πŸ˜‰

  25. The Cell said

    That is excellent Lisa, very proud of your efforts, it is your consistency and your dedication to strive to increase your knowledge base and skill level. Do not stop and keep driving forward!

    PM Session:

    Warm up:
    Skipping
    Mobility drills

    Then:
    50kg Press
    Deadhang chest to bar pull ups
    3 presses + 1 pull up
    3 presses + 3 pull up
    3 presses + 5 pull up
    = 1round
    5 rounds untimed
    (Felt a lot better than last time on these)!

    Then:
    5RFT of:
    45kg Power clean, 10 reps
    GHD sit ups, 20 reps
    10kg Wall ball, 10 reps
    24″ Box jump, 20 reps
    Row, 300m
    TIME = 26.16min

    Stretch

    *Heavy on the legs today, those sprints in the morning came back to me during this WOD)…

    SS

Sorry, the comment form is closed at this time.