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

Sunday 27 June 2010

Posted by The Coach on June 26th, 2010

We often become fearful or apprehensive about pushing very close to what we believe are our boundaries. I would like to elaborate through a direct example. We get under the bar, sweat drips from our forehead, our heart rate accelerates rapidly, our hands become clammy, we are moving a load which is foreign to our nervous system. Lets go back a few moments, before we get under the bar, we are indecisive of what weight to attempt, do we remain safe and execute a set at a weight our body has familiarity with, or do we push beyond our current boundaries? The heightened physiological reactions recently mentioned is not what we are afraid of, so what are we apprehensive about? Missing the lift? Losing the bar? Potential injury?  If we have been focusing on form as priority why be fearful of that? Perhaps we must detach from the perceived outcome and immerse in the moment, that moment of lifting that heavy load, your body and mind working in total unison. The short of this is to be fearless in a controlled manner, the only way to be better is to do better, to do better we must detach from negative thought and apply our skills, be confident, do not self doubt, be strong, not physically but within your powerful mind… You miss the lift, so what? Go back and lift again, do not allow ego to destroy progress. We continue to strive forward and we never stop. Fear is the inhibitor of pain, the type of pain that is responsible for growth at superficial and deeper levels of the human person… SS

Below is an example of hard work, dedication, persistence, focus upon developing the skill, discipline, fearlessness and being relentless in every way. We hesitate; we lose…


13 Responses to “Sunday 27 June 2010”

  1. Rhys said

    After watching that video yet again I have come to the conclusion that I get dresssed incorrectly.

    Leaving Melbourne soon thank god! Longest 3 days ever, turned into 3 weeks due to a change of plans. Must have been king Neptune saying no crossing the line for us.

    Do you have a shot mat to drag around the deck? Its good fun, highly recommended. The best part is people trying to figure out what your doing, then their confusion when you tell them your dragging the mat.

    I’m also now the proud owner of a 32kg KB so look out EVA.
    Enjoy your sunday, break your boundaries, and enjoy your training folks.

  2. Storm said

    Good to hear from you Rhys

    Imagine when you start putting things on top of the mat to drag around.
    Mermaids, whales, the odd giant octopus then they will be looking and the comments will be “Crazy %$#&^ Rhys”.

  3. andrew said


    Gym JonesWatch more funny videos here

    mat – check
    colleague (bigger the better) – check
    rope – check
    KB (they say 24kg but you have 32kg – what the hey!!) – check
    rings (should be able to improvise) – check
    push ups – check

    3 RFT – go!

  4. Pete Yeates said

    Nice work Rhys, you could quiet them by asking if they would like to go for a ride on the mat. 😆

    MTB Ride 1hr, through some local trails at a medium pace.

  5. Rhys said

    Pete, you must have forgotten how heavy a wet shot mat is… 🙂

    Storm, I am staying away from them mermaids, they get in the way of training, though I did beat up a walrus just the other day. And like you said they’re bad news(not the walrus he was actually nice).

    1.5 Hr pedal following the bay.
    There were plenty of cyclists out this morning so I would chase them down and zip past to keep up the intensity.

  6. The Cell said

    Good work Rhys, you are missed at The Cell buddy!

    AM work:
    6km beach run consisting of:
    3km steady pace
    3km of 1min on / 1min off of: backwards and forwards running
    Total time = 31.48min

    25 push ups on the minute every minute

    Beach swim to recover (more like ice bath, I felt pain in places I never knew existed)…



  7. Steve said

    Stef- It would appear great minds do think alike…. Thomas Jefferson said pretty much the same thing (without the barbell references) a few hundred years ago…

    “When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments.”
    – Thomas Jefferson

  8. gus said

    squats: 3x5x120kg PB.. finished what i failed last week
    bench: 5-5-4 @ 65kg. as usual pressing is not going so flash
    deads: 5x120kg… scaled these back substantially today due to tight lower back

  9. The Cell said

    Trained with the A-Team again today. Storm, Stef, Adrian and Rocket Rod.

    3 RFT of:
    40 Double Unders
    30 KB American Swings, 32kg
    20 Box Jumps, 24″
    10 Ring Dips
    1 Rope Climb
    Run 200m
    Time: 19.54mins

    Happy to come under 20mins and just get a session in.

    Jase 🙂

  10. graeme batt said

    today i did a (leisurely) 38km bike ride to test out this pesky knee
    didnt push hard …. but wanted to push forward

  11. Storm said


    Me and you gonna have words. 38km is not leisurely.


  12. The Cell said

    That is so good! The Grrrr goes off the screen! Excellent!

    PM training:
    Warm up:
    5min rower
    Mobility drills
    3 x CF warm up / Butterfly kip practice

    3 RFT of:
    40 Double Unders
    30 KB American Swings, 32kg
    20 Box Jumps, 24″
    10 Ring Dips
    1 Rope Climb
    Row 250m
    TIME = 17.08min


    *Good session, went longer than I expected, good slog!


  13. Jase said

    It went longer because you were slow Stef! 😉 I presently expect every one of my WODs to go for a long time!

    Jase 🙂

Sorry, the comment form is closed at this time.