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

Thursday 16 September 2010

Posted by The Coach on September 15th, 2010

Overhead Squat
5-5-5 reps
1 x 15 x 60% 5RM


As many reps as possible in 10 mins of:
25kg Sandbag Get Up

Post reps to comments


18 Responses to “Thursday 16 September 2010”

  1. Mary-Anne said

    300m row / 20 KB swings x 3 rounds
    Mobility (squats, lunges, leg swings)

    Overhead Squat 5-5-5 reps = 20-22.5-25kg
    then 1 x 15 x 60% 5RM = 17.5kg

    As many reps as possible in 10 mins of 15kg Sandbag Get Up = 79 rep

    Light on OHS today to ensure I didn’t compromise posture – trying to get each rep to 100% count. Felt good. Wobbly little arms from Tuesdays Pull-ups.
    My first time on the SB get-up, and liked it.
    Legs feel strong now…time for a long black cofee and into to my Last Fortnight Of Work at KJVG.
    Future is a little unknown, but head space is sturdy.

  2. Travis said

    Overhead Squat
    3×5 @ 32.5,42.5,55kg PB
    1×15 @ 32.5kg


    As many reps as possible in 10 mins of:
    25kg Sandbag Get Up
    = 82 reps

  3. Jane said

    Love the photo – the view is stunning (that’s Elle & the ocean of course)

  4. The Cell said

    Hello everybody!



  5. Nicole Quirk said

    Hola Stef, Como estas ?

  6. Steve said

    Quiet day on the posts today… Dont tell me people are actually doing work instead of surfing the web!

    Trained with all the greats at lunchtime today… Truly humbled

    OHS- 5@ 50kg, 5@ 60kg, 4@ 70kg. Couldnt quite get that 5th rep at 70kg, but prior to today I’d only done singles at that weight, so I was still happy.

    WOD as rxd: 86 reps. Thought I had gone alright, then Bliss casually announces she did 112!

    Once again, truly humbled to be in the presence of such greatness!

  7. The Cell said

    Your humility my friend will lead you to achieving a presence beyond that of greatness…


  8. The Cell said

    Hi Nicole!



  9. The Cell said

    Steve, you got smashed by the flying Scotsman. Chuck Noras pulled out 100 reps on the dot!

    Chuck’s awesome! 😉


  10. Steve said

    Seriously, when are we going to introduce drug testing to the Cell…

    It’s not fair for us clean athletes… It’s like competing against the East Germans in the 1980s…

  11. The Cell said

    You are right Steve, I posed the same question to Craig, him and his bloated stomach! :)!!!

    It is ridiculous and unfair!

    You know I am going to do Sandbag getups before we train tomorrow Steve!



  12. The Cell said

    Mandy just got 122 reps! Michelle. F just got 102 reps!

    Are we serious! Testing to be introduced on Monday!


  13. michelle said

    Haha, the training provided by the Cell is better than any steroid I know of 🙂

    Warm up: 3 rounds of 300m row plus 20 KB Swings, mobility

    Strength: Overhead Squat
    5-5-5 @ 35-40-42.5kg
    1 x 15 @ 25kg

    These felt better than they have the last couple of weeks.

    WOD as Rx’d

    102 reps = PB 🙂

    The 1730 crew rocked tonight!!!

  14. Lisa said

    Overhead Squat
    5-5-5 reps
    1 x 15 x 60% 5RM


    As many reps as possible in 10 mins of:
    15kg Sandbag Get Up

    98 reps. Not much room for more here. I felt like I was working quite consistently and I was happy with my work rate overall. Great to train with you 530pm crew!

  15. Biljana said

    5.30 pm Crew rocked the house tonight!! 🙂

    WOD Rx’d – 66 reps

  16. amanda o'brien said

    I have added sand bag get ups on my most wanted list!

    PB on the OHS – 42.5kg

    WOD rxd


    I wore my bandanna tonight 🙂 The convo started with some humour on my new head wear – just to hold the locks back. Then all of a sudden we were voting Jennifer Anniston against Gerard Butler?? Jennifer was looking sporting in that film – she just clocked it 🙂

    Great group! 🙂

    Peace out…

  17. Bliss said

    Overhead squats – second favorite lift 🙂

    Amrap in 10min – sandbag get ups
    As rx’d 112

    Excellent training this arvo with Mike, Steve and Michelle P.

    Stef provided sufficient entertainment. 🙂 Thanks Stef, you’re far more than just a coach…

  18. stef said

    Bliss and you are far more than simply great…



Sorry, the comment form is closed at this time.