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.

  • Β© 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

Wednesday 18 August 2010

Posted by The Coach on August 17th, 2010

Push Press
3-3-3-3-3 reps
1 x 12 reps
Use 70 – 80% 3RM

Post loads to comments


3 rounds for time of:
60kg Deadlift, 8 reps
60kg Hang Power Clean, 8 reps
60kg Front Squat, 8 reps

Post time to comments


20 Responses to “Wednesday 18 August 2010”

  1. The Cell said

    Who’s the monster on my left???



  2. Br3nd4n said

    masochists πŸ˜›

  3. Kate said

    Poseidon, brother of Zeus!?

  4. Storm said

    AAAAWWWWHHHHH look Kate they have matching outfits.

    Nice picture guy’s your both Mint Monsters.

    S x

  5. Jase said

    Skill session tonight guys – Snatch intro. I’ll be going through everything from grip and starting position to skill transfer exercises and the full snatch.

    Get into The Cell at 7.30pm tonight and support these sessions.

    Jase πŸ™‚

  6. The Cell said

    Warm up:
    1000m row
    Mobility drills

    5000m ROW
    Time = 19.39min
    AVG STroke rate = 18
    AVG = 1.58.9

    Long Stretch


    *Sore today and was feeling it on the row, happy to get through it…

  7. Pete Yeates said

    WU = 100 KB swings, CFWU, Mobility.

    Push Press 3,3,3,3,3,12 @ 40, 42.5, 45, 50, 60, 40.

    WOD scaled to 50kg’s = 3:30

  8. Andrew said


    only 2:44 behind yer mate maximus

    more effort next time please!! πŸ™‚


  9. Andrew said

    WU – 100kb swings (16kg), CFWU, mobility

    PP – 3 x 55/60/65/67.5/70kg 12 x 55kg. my shoulder was giving me some discomfort but this didnt aggravate it

    WOD – scaled to 50kg 03;45. I scaled to save my wrists on the FS but it was so painful anyway I might as well have done at 60kg. my lack of flexibility in my wrists meant although the bar was on my delts i just had to dump it at the end of each set

  10. The Cell said

    He is an absolute weapon when it comes to rowing my friend! He has incredible work capacity on that machine! I believe my best is between 18.30 – 19min. A far cry from his best! A lot of work to do still! Il climb the mountain nice and slow!



  11. Nicole Quirk said

    I visited Pete at his practice this morning “Fremantle Natural Therapies” It was a great experience to see what this brilliant man is able to do and even better to now understand the reasons for why I’ve been feeling the way I have and to now start getting myself on the mend…:-)

    Thankyou greatly Pete for your knowledge, time, advise and care;-)
    It’s priceless I really appreciate it.

    p.s. guys those Painathalon shirts look like they deserve to come with capes on the back haha;-) congrats again you both did extreamly well in it.

    Enjoy your day everyone πŸ™‚

  12. Anthony said

    WU = 100 x 12kg KB swings, 1 x CFWU, Mobility.

    Push Press 3,3,3,3,3,12 @ 40,50,55,55,55,40. stayed light to look after back

    WOD scaled to 40kg’s and pull ups in lieu of DL’s ( red band ) as that movement was a bit sore.

    back felt fine throughout WOD which is mint.


    P.S. nice row Stef. That Maximus is an animal!!

  13. Bliss said

    WU = 100 KB swings, CFWU, Mobility.

    Push Press 3,3,3,3,3,12 @ 25, 30, 35, 40, 45 (failed attempt – I blame the snowboarders!), 30.

    WOD scaled to 35kg’s = 4.20

    Excellent tips on Front Squat form from Kate and Mike W. Thanks guys. Hopefully, next time the wrists will be less strained πŸ˜‰

  14. Jase said

    If your wrists get sore during front squats here’s a few tips.

    1) Strap or wrap your wrists. If you don’t do this then, complain you have sore wrists; zero sympathy.
    2) The bar should absolutely NOT be held in the hands. The bar sits on the deltoids with the fingers playing a very minor supporting role.
    3) Get your elbows up as high as possible
    4) Shrug your shoulders UP
    5) The bar should sit back as far as possible into your throat without stopping you from breathing. That would be a bad thing πŸ˜›
    6) Warm your wrists up with specific wrist mobility drills. I’m always happy to show anyone these. Just ask.

    Generally wrist flexibility is not the issue. When it comes to an inability to get a sound rack position, lat and tricep flexibility is the most common culprit, coupled with poor technique.

    Additionally, it’s not just your wrists. Hold any joint at full flexion for a period of time and it will start to ache. That’s where warming up and strapping come into play.

    Jase πŸ™‚

  15. Ash said

    WU = 100 KB swings, CFWU, Mobility.

    Push Press 3,3,3,3,3,12 @ 30, 40, 45, 50, 55, 50

    WOD scaled to 40kg’s = 4:46

    Hang Power Clean killed me, but practice makes perfect.

  16. The Cell said

    Push Press
    WOD as Rx’d
    3.32 mins

  17. The Cell said

    Warm up:
    24kg swings, 100 reps (various)
    Mobility between, before and after
    1 x CF Warm up
    Burgener warm up, 1 round

    Snatch (Squat snatch)

    3 rounds for time of:
    60kg Deadlift, 8 reps
    60kg Hang Power Clean, 8 reps
    60kg Front Squat, 8 reps
    TIME = 4.01min

    Overhead slosh pipe hold – 4mins



  18. michelle said

    Warm up: 100 x 12kg mixed KB swings, mobility, CFWU x 1

    Strength: Push Press
    3-3-3-3-3 @ 30-30-30-35-35kg
    1 x 12 @ 30kg

    WOD @ 40kg

    Time = 4:57

    Then, while waiting for the skills session:

    1. Dead hang pull up ladder, red band

    2. 3 rounds each for max reps unbroken of
    24kg American KB Swings
    25-16-20 (lost my balance on the second round πŸ˜‰ )

    3. Single leg double KB deadlifts
    5-5-5 each leg with 2 x 16kg KBs
    I can notice a distince, relative weakness on my left side with these

    4. Dead hang pull up ladder, red band

    Then the Snatch skills session πŸ™‚

  19. Storm said

    Michelle fantasic work on the Dead Hang Pullups.


  20. graeme said

    Push Press
    50 / 55 / 60 / 61 / 62.5 PB / 65 (2 Reps only)

    WOD 5.32
    3 rounds for time of:
    45kg Deadlift, 8 reps
    45kg Hang Power Clean, 8 reps
    15kg Front Squat, 8 reps

Sorry, the comment form is closed at this time.