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 23 September 2010

Posted by The Coach on September 22nd, 2010

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

Post loads to comments


9-6-3 rep rounds for time of:
70kg Thruster

Post time to comments


9 Responses to “Thursday 23 September 2010”

  1. The Cell said

    Officially one of the greats in all of his abdominal glory…



  2. The Cell said

    Great work Rod!

    Great socks Nicole! 😉

    Jase 😛

  3. Damon said

    10 rounds
    5xpull ups
    10x pushups on knuckles ( hand still an issue for open palm pups)
    15x air squats with arms overhead
    5×3 squat at 120 kg

    Just finished Reading a book called Lights Out: Sleep, Sugar and Survival. Recommend this book as a thought provoking commentary on our modern lifestyle and the impacts this is having on our health. One of the basic premises of the book is the impact that lack of sleep has on our general wellbeing and that a conventional diet of heavy carbohydrates and hydrofats is messing up our hormonal systems beyond repair.

    One of recommendations of the book is at least 9.5 hours sleep a night in a completely blackened room (I.e no artificial light from any source). Have done this for past week and must admit I’m feeling pretty good.

  4. Mary-Anne said

    warm up 400m run / 2x KB mobility complex

    OHS 5-5-5 = 17.5-20-25kg. then 1 x 15 = 15kg.

    9-6-3 reps of 20kg Thruster, Muscle Up progression = 4:22 mins

    Amith was my hero this morning. What a mamoth effort doing 3:1.
    Trav, I hope your knee improves quickly…

    Kate, bless, you are so fun to hang out with – just a bonus to be coached by such a high-calibre.

    Still have a lot of work to do on the muscle-ups, but my OHS is getting there slowly. All I want to do is train. HAHA have a great day peeps.

  5. Dan said

    Hot Rod,

    You are offically a weapon with the safety off!


    P.S still sore from Cindy

  6. The Cell said

    Dan; youa re just trying to come to some form of ‘sameness’ with us mere mortals. Stop trying!

    Damon; Dan John is a huge advocate of ‘proper’ sleep. This can also come back to ancient times, where electricity and electrical devices did not sap human energy. When the sun went down, there were not acres upon acres of electrical energy lighting our lives, simply a fire perhaps. Physiologically the body and mind would begin to wind down, hence the saying: “Early to sleep, early to rise”. These are natural logarithmic patterns of sleep and human behaviour. With technology and human endeavor this has been thrown tremendously out of whack…

    Damon, miss you brother and by your post the other day I assume I know which decision you have made. Congratulations…

    Signing out for a few days folk, am heading to the Peel Harvey inlet for some biological / ecological assessment of land, terrestrial and aquatic. Be safe and train hard and smart…


  7. Brett said

    OHS – 40kg, 47.5kg & 50kg (pb) then 15 @ 30kg

    WOD – Scaled to 55kg thrusters and jumping muscle-ups

    Time – 9:10

    First time doing jumping muscle ups, need to work on my technique before attempting a proper one. Good work guys

  8. Carole said

    WARM UP:

    400m Run/2xKB Mobility Complex.


    5-5-5 OHS
    20/27.5/32.5kg PB.

    1×15@60% 5RM – 20kg.


    Thruster 35kg
    Muscle Ups, (Jumping).

    Time: 7.30.

    Thrusters were a bit messy but got them all out, 9-6-3.
    Pleased with the overall result. 🙂

    Good crew at 4.30pm. Good job guys.

  9. michelle said

    Warm up: 500m row, mobility, KB mobility complex x 1

    Strength: Overhead Squat
    5-5-5 @ 30kg across
    1 x 15 @ 20kg

    30kg thruster
    muscle up prog. with orange band

    Time = 3:47

Sorry, the comment form is closed at this time.