The Cell

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



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    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.

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Sunday 15 August 2010

Posted by The Coach on August 14th, 2010

Follow your bliss. If you do follow your bliss, you put yourself on a kind of track that has been there all the while waiting for you, and the life you ought to be living is the one you are living. When you can see that, you begin to meet people who are in the field of your bliss, and they open the doors to you. I say, follow your bliss and don’t be afraid, and doors will open where you didn’t know they were going to be. If you follow your bliss, doors will open for you that wouldn’t have opened for anyone else. Joseph Campbell. (One of the greatest minds to grace our Earth).

Below: Our good friend; Scott. F – Iceberg Lake campsite, USA. 12600 feet. July, 2010.


10 Responses to “Sunday 15 August 2010”

  1. Tereena said

    Beautiful 🙂

  2. Lisa said

    So good seeing you today Tereena, its been ages! 🙂

  3. Bliss said

    This is a great photo…

    Gavin says ‘I have been following Bliss for a while now and it’s not necessarily the easiest path to follow ‘I will add ‘but always the most rewarding!’

    RIP Trooper Brown. Lest we forget.

  4. Tereena said

    Hey Lisa, it was great to see you too!
    I checked out your website, you and Mandy have done such a fantastic job!! It must be really exciting for you both now and I wish you much success and happiness with it all 🙂
    See you again soon x

  5. Lisa said

    Thanks so much Tereena! We have a long way to go but are definitely getting there! We start a Case Study Series on the 6th Sept 2010. More info to follow ……… 🙂

  6. The Cell said

    Had the pleasure of training with Steve and one of the greats today: Master Mad Max MacGyver. we were missing one, but I think he would of got a flogging anyway, best he did not come… 🙂 (but he was missed nevertheless)…

    Warm up:
    10min row
    Mobility drills
    500m row (harder)

    3 sets of:
    1. L-Pull up, 5reps
    2. Alternating between: Wide grip muscle up rows & 10 butterfly kip
    3. Tuck back lever (advanced), 10sec hold
    3 sets of:
    1. Alternating between: L-sit on paralettes, 10sec & Straddle low L-sit on Paralettes, 10sec
    2. Reverse leg lift wall handstands, 3 reps

    5 total rounds untimed of:
    First 2 rounds:
    30kg single arm power snatches, 8 reps total +
    4 x knee jumps (free)
    Last 3 rounds:
    35kg single arm power snatches, 4 reps total +
    4 x knee jumps with Tech bar

    3 RFT of:
    500m row
    85kg Dead lifts, 12 reps
    24” box jumps, 21 reps
    TIME = 10.06min



  7. The Cell said

    Just looking at your untimed sesh mate. That was made for me! Although 30kg 1-arm snatches tech bar knee jumps are a touch light 😉

    You can keep the WOD though. Rowing sucks 😛

    My WOD
    For time:
    Clean Carole’s shit outta the old mans shed.
    Prepare and email Cell Team briefing for the week
    Time: 3 hours


  8. Steve said

    Good training today… Felt like a rest day but that will have to wait..

    WOD: All the stuff that Stef said

    The row/deadlift/box jump WOD is a CF benchmark called “Christine”, designed specifically for Stef to crush me. My time was 11:29, so it worked well.

    Have a good week. I hope everyone likes running and burpees…

  9. The Cell said

    I love running and burpees, but love you more Steve! In fact I would also believe you would be uncrushable…



  10. kate said

    Steve and Stef, you guys are freaky. I had planned to do Christine tomorrow. Weird!

    Warm up
    3 rounds
    10/arm single arm dumbell OHS (dumbell was the only weight I had at home and I only had one)
    15 sec frogstand
    15 sec very ugly L-sit

    WOD from Wednesday
    100 squats
    20 lunges
    35 push ups

    16:12 very long minutes.

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