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

Wednesday 13 October 2010

Posted by The Coach on October 12th, 2010

CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach

3-3-3 reps
1 x 15 reps

Post loads to comments


5 rounds for time of:
42.5kg Overhead Squat, 10 reps
Ring Dip, 10 reps

Post time to comments

12 Responses to “Wednesday 13 October 2010”

  1. andrew said

    WU – 800m run, CFWU x 2

    Strength – Zerchers in lieu of DL’s 3 x 70/80/90kg 15 x 60kg

    WOD – 5 rft – 10 x 30kg OHS, 10 x bar dips. forgot time 😦

    stef had his sex panther cologne on again (illegal in 9 countries..) so (all) the laydeez in the 06:30 class didnt know what hit them …like moths to a flame..

  2. Pete Yeates said

    WU = Run 800m, CFWU x 2, Mobility.

    Deadlift 3,3,3,15 @ 90, 110, 130, 90kg

    WOD scaled to 35kg OHS = 5:50

    A fun little wod. 🙂

  3. The Cell said

    HAHA! Andrew is mintox!

    Warm up
    100 cal airdyne
    Mobility drills

    5 rounds for time of (capped intensity)
    300m row
    7 x dead hang pull ups
    12 x ring push ups
    17 x air squats (slow)
    TIME = 15.20min

    1 x rope ascent on the minute every minute 10 mins
    10 rounds



  4. Jase said

    Gotta get me some of that cologne! 😉

  5. Bliss said

    Good times with coach Kate and the lunchtime posse.

    Deadlift 3,3,3,15 @ 80, 95, 110 (PB), 65kg

    WOD scaled to Yellow Band, 30kg OHS = oh dear I have forgotten. 9 something. Tired shoulders from this WOD. Fun though.

  6. kate said

    Crossfit Total Day
    My total of 164.5kg puts me 9kg below the ‘untrained’ category. Sad day.
    But thanks to Bliss’ tips I will take off my shoes to lift and be bigger and better before I know it:-))))

    Great “Smoker” effort Ash, nice to have you back on board.

    Big love to lunch.


  7. Andrew said

    jase – get it here

  8. Biljana said

    CFT Tonight

    Back Squat – 85kg
    Press – 42.5kg (PB)
    Deadlift – 125kg (PB)

    CFT Total – 252.5kg (Intermediate level ranking)
    Previous CFT 260kg

    Got some work to do with backsquat but definately on my way back to previous PB of 105kg. Advanced level – here I come!! 🙂

  9. Biljana said

    Kate…just wondering…did you convert your CFT from kgs to lbs cause the scale for ranking levels is in pounds…I think you may have done better in your CFT than you originally thought 🙂

  10. michelle said

    Warm up: 800m row, mobility, 2 x CFWU

    Strength: Good Mornings
    5-5-5 @ 20-25-30kg
    1 x 15 @ 20kg

    First time doing these 🙂

    WOD: 30kg OHS, orange band ring dips

    Time = 7:15

    Then hung around for the Skills session – lots of fun with the paralettes and bar work

  11. Jeff said

    Kate, good news. Biljana is right. 164.5kg is 4kg over the Intermediate rating for XXkg. Congratulations.

    Warm up. As enforced by the lunch time crew.

    Strength – Deadlifts
    x3 110, 120, 130. & x15 80kg.

    WOD 20kg OHS, Red band ring dips. 8:40

  12. Storm said

    Great Deadlift Biljana sorry I missed it walked in as you were putting it down.

    Back Squat 82.5
    Press 35
    Deadlift 102.5 (Missed 107, reduced it to 105 and that came up)

    Happy Days over the 100 in the deadlift again 🙂

Sorry, the comment form is closed at this time.