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Saturday 07 August 2010

Posted by The Coach on August 6th, 2010

5 rounds for time of:
70kg Power Clean, 5 reps
70kg Thruster, 5 reps
Run, 800m
(40min time cap)
(Ladies Load: 45kgs)

Post time to comments


11 Responses to “Saturday 07 August 2010”

  1. Steve said

    Thoughts on Pain from CrossFit Invictus

    “The single greatest limiting factor that I’ve found in all of sport is pain. It’s an accepted standard that we all deal with when we move our bodies. It serves important functions physiologically, telling us when to stop so we don’t injure ourselves and helping us understand when we’re healed or still repairing.

    It’s this same pain that as a rower we were taught to tame and domesticate. In rowing, your pain is at the mercy of the other seven rowers and one coxswain that surround you. You give your all for 6 minutes, silencing the voice in your head that says you need to stop. You train your body 800 hours a year to develop a working relationship with pain. It’s unthinkable that you would ever succumb to pain because to do so means the failure of all nine. Socialism/teamwork at its best.

    That experience was the foundation for making my transition into CrossFit once I graduated from college. Here again, pain seems to find its way into the very thread of our existence. We hurt on a daily basis, we base our workouts on how much pain we feel, and if something isn’t aching from day to day we question whether or not we worked hard enough the day before.

    The concept of being in pain though is a different variable for everyone. It can take time to appreciate what pain really means and how to handle it. A good friend who has trained in Jiu Jitsu for most of his life once told me “The hardest thing for people to learn when it comes to fighting is how to take a hit and keep your senses about you.” In the same way, when someone takes up CrossFit one of the most difficult things to learn is that our movements and exercises often invoke pain that you wouldn’t haven’t experienced before. The pain you feel is actually a very calculated threshold your body has built up over a lifetime. It’s what has kept you relatively safe and has told you when to stop. The nature of CrossFit though is not to dance to the edge of pain and shyly back away. It is to find that threshold in each person and begin a very careful and calculated approach of how one breaks through that threshold to come out the other side a stronger and more developed person.

    To play this game though takes a certain mental fortitude. It’s a state of mind we all possess but often have never had to tap into, therefore it takes time and practice to learn. As someone who has gone down that very path I want to encourage all of you to believe in yourselves and be confident in your ability to go to that place. It’s a place of discomfort but not despair, pain but not prohibition, and unwavering resolution. Just because something hurts doesn’t mean your body will fail. It’s an amazing machine capable of so much more than we realize, and while there are times when you just flat out exhaust your ability to function, more often than not you can keep going.

    So to all of you new to CrossFit, or any other sport for that matter. Learn your boundaries, be stubborn, and push through pain because you’re all stronger than you realize. Remember, pain is not to be feared but welcomed with open arms and accepted as a challenge, for victory is nothing without having given full measure.”

  2. dan said

    Hey Spence,

    Great read mate, thanks I past it on to a few of the lads I’m working and training with.

    Thanks to all the people that posted yesterday too.

    Keen to catch up soon Buddy.


  3. The Cell said

    Nice Steve, very nice…

    Get yourself back home Dan, miss you brother! Also that really would not apply to you Dan, do you even feel pain???



  4. andrew said

    WU = 800m run, 2 x CTWU, mobility, WU up sets for Pc & thruster

    WOD – 60kg for PC & thruster, 800m run 5 rft

    30 mins something. Painful!! All PC unbroken but thrusters were my nemesis. Lost my focus on last set of thrusters and had 5 attempts on last rep.

    Strong effort by all especially the Wright brothers..

    Stef – my lawyers will be in touch 1st thing monday on the drink bottle. Hope you have insurance!!

  5. michelle said

    Warm up: 1km row, CFWU x 2, mobility

    WOD: 5 rounds for time
    24kg Power Clean x 5
    24kg Thruster x 5
    80cal Airdyne

    Time = 28:46

    Then: Single Leg KB Deadlift
    5 x 5 each leg with 2 x 8kg KBs

    Good to see you back training hard, Numbers!!

  6. Glen Lewis said

    Missing all you guys over the past week. My body is seriously complaining at the lack of work and long hours – really looking forward to getting back into things on Monday.

  7. graeme said

    Warm up: 1km row, CFWU x 2, mobility

    WOD: 5 rounds for time
    29kg Power Clean x 5
    29kg Thruster x 5
    Run 400 (well it was a shuffle, but i ran!!)
    Row 400

    Time = 30:42

    tough slog this one !!

  8. Steve said

    Had the privelege of training with the head coaches and the best masters athlete in the world today… Short and sharp, but it was good to have 15-20 mins where Stef wasn’t talking about the Cell standards…

    1. 3 round untimed
    10 x large tyre flips
    20m OH barbell carry 60kg

    2. 21-15-9 reps of
    kb snatch LH (24kg)
    kb snatch RH (24kg)
    Wall ball 2-fer-1s (5kg)

    If you are curious about the wall ball variation, google it on the main site. They are basically a wall ball with an extra air squat in between the throw and the catch. Challenging co-ordination, speed and concentration. Good fun though.

    When this stuff gets hard remember- the best part of any sport is the opportunity to play. Cherish it.

  9. Steve said

    In all the excitement, I forgot the time for part 2… 8:14 (Stef smoked me)

  10. The Cell said

    I think I have mentioned my love for you previously have I not Steve??? The honor was all mine gentlemen, truly humbled!

    1. 3 round untimed
    10 x large tyre flips
    20m OH barbell carry 60kg

    2. 21-15-9 reps of
    kb snatch LH (24kg)
    kb snatch RH (24kg)
    Wall ball 2-fer-1s (5kg)

    TIME = 7.09min

    Would of like to stretch, but got talking too much about our Cell Standards! See how much as coaches we love our athletes!



  11. Jase said

    1. 3 round untimed
    10 x large tyre flips
    20m OH barbell carry 60kg

    2. 21-15-9 reps of
    kb snatch LH (24kg)
    kb snatch RH (24kg)
    Wall ball 2-fer-1s (5kg)

    TIME = 9.30. Stef & Steve smashed. I beat the Rod “The Rhodesian Ridgeback” Kantor though! :-p

    3. Discussion with Stef about the Cell Standards. That was far tougher than the WODs. I’m expecting an email from him shortly saying, “Hey what about………. ” This is despite the reviewed standards being finalized about 3 times! 😉 Love u bro!

    4. Hanging up another Cell banner by myself. It’s very interesting being at the top of a 5m ladder with nothing holding it place except 2 x 32kg kettlebells! Talk about heart rate! :-p First person to say it’s crooked gets 250 burpees!

    Jase 🙂

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