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 10 October 2010

Posted by The Coach on October 9th, 2010

Keep your thoughts positive, because your thoughts become your words. Keep your words positive, because your words become your behaviours. Keep your behaviours positive, because your behaviours become your habits. Keep your habits positive, because your habits become your values. Keep your values positive, because your values become your destiny. Gandhi.


4 Responses to “Sunday 10 October 2010”

  1. Anthony said

    yes she is amazing and an awesome coach 🙂

    Anth 🙂

  2. Pete Yeates said

    1.5 hr MTB Ride on sweet sweet single track at Mundaring, including 11 x 2 minute hill repeats.

  3. Andrew said

    “When you are born, you are set forth to die. The fact that you live or don’t live between these two dates depends solely upon your own will, opportunities and desires. The weight exerciser, of course, indicates that he chooses to live.” Joseph Curtis Hise

  4. The Cell said

    I really like that Andrew, that is deep!

    Warm up:
    1000m row (first time in a while due to back) Felt fine.
    Mobility drills
    10mins aridyne – moderate pace

    AMRAP in 20mins of (Moderate intensity):
    1 x rope ascent (swithching feet)
    2 x HSPU
    2 x Muscle up to 4 x ring dip (slowish and controlled)
    6 x single arm KB overhead lunges (16kg KB)
    8 x single arm front squats (16kg KB)
    ROUNDS = 7 full rounds + 1 rope ascent + 2 x HSPU
    HSPU’s went to 1 abmat after the 5th round to ensure fluidity, although intensity was not high, I still wanted to move at a fairly decent pace.

    “Ladder time”
    Partnered Dead hang pull ups
    1 – 3 reps
    X6 rounds (36 reps total)

    Partnered push ups (various hand positions and paralletes used)
    1 – 6 reps
    X6 rounds (126 reps total)



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