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

Tuesday 26 October 2010

Posted by The Coach on October 25th, 2010

5 rounds for time of:
200m Sandbag Carry, 25kg
50 Sledge Strikes, 12lb
5 Tyre Flips, 188kg
100m 1-Hand Farmers Carry, 32kg Kettlebell

Post time to comments

A big well done to Vicki Yeates for her relentless effort and major training improvements since the birth of Willow. You’re an inspiration Vicki. Keep going hard!!

Article: Don’t be a clock whore


26 Responses to “Tuesday 26 October 2010”

  1. The Cell said

    Love your work Vicki!

    Jase 🙂

  2. The Cell said

    BAM Vicki! BAM!



  3. Andrew said


  4. The Cell said

    Are you swearing at me Andrew!? 😉


  5. Willow said

    You rock mummy. 🙂

  6. Andrew said

    no – it was supposed to be an “excelelnt” for liz on her form in the pic

    and a shout out to vicki

    that doesnt mean I wont swear at you some other time.. 🙂 but that will be in anglo saxon

  7. Biljana said

    Your energy and enthusiasm is amazing Vicki!! 😀

  8. Storm said

    Willow is one lucky little girl to have her first female role model lead her and set the standard in many ways.

    Keep up the great work Vicki.

    S x

    PS Pete your a pretty awesome Dad to.

  9. The Cell said

    Thanks Andrew,

    I’ll have to brush up on my Mandarin(?).

    Jase 🙂

  10. michelle said

    Go Vicki!!! Wooo hoooo!!!!

  11. Vicki said

    Awww you lot are making me blush 🙂
    I could not have achieved anything without the support of my Cell family – stellar coaches and cell mates. This is so unlike anything I have ever done and I relish the challenges that are served up every session.
    I find coming in the mornings really helps my sanity. Having a baby can mess with your head a fair bit – the sleeplessness, the complete lack of being “one” person for many many years – always being attatched and responsible for another human … It’s a big thing. When I come to the Cell all this fades away, clears my head and allows me to refocus. I am a better person and parent for it.
    I can’t thank you all enough for this.
    Besides, how cute is it going to be to see Willow dragging a kettlebell around the Cell?

  12. andrew said

    WU – 800m run. mobility, CFWU x 2

    WOD – as rx’ed (actually used 12lb sledge as all 10lb ones were out)


    now feeling it in my posterior chain and I have the forearms of a serial onanist

    btw jase it was korean – hangul or would you prefer it romanised??

  13. Enzo said

    “Don’t be a clock whore” an absolutely brilliant read for all members!

  14. Pete Yeates said

    WU = Run 800m

    Run = 2 minute intervals x 13, walking at pace between each for 1 minute.

    Each interval involved – 60 seconds up a hill, 45 secs down and try to hold same pace on the flat for 15 secs.

    Intervals are fun. 🙂

  15. The Cell said

    Warm up:
    1.6km run
    Mobility drills

    AMRAP in 20mins of:
    5 x tyre flips (188kg)
    1 x rope ascent
    15 x ring push ups
    200m run
    ROUNDS = 7 rounds + 5 + 1 + 6

    Took advantage of space and was practicing and playing with monkey pull ups, super fun! In the words of one of the greats… “Run faster, rest less”

    Chose not to do today’s work out as still slowly introducing movements such as simple running, to run with an awkward object and carry a heavy KB in one hand would not be smart just yet. Upset because I really wanted to do today’s training! Introduced tyre flips, they proved to be ok! Slowly coming back!



  16. Amith said

    5 rounds for time of:

    200m Sandbag Carry, 20kg
    50 Sledge Strikes, 10lb
    5 Tyre Flips, 88kg
    100m 1-Hand Farmers Carry, 24kg Kettlebell


  17. Jane said

    Vicki you are awesome, really impressed with your committment and training through your pregnancy and to keep up regular training after a baby can be tough (speaking from a long ago experience!)

    Also appreciate how supportive you are to others (& especially to me – you know what I am referring to) its always fun when you are around 🙂

    Willow is such a lucky girl to have you & Pete as parents & yes I’m looking forward to see Willow using sign language for a heavier KB 🙂

  18. Ash said

    5 RFT:

    200m Sandbag Carry, 25kg
    50 Sledge Strikes, 12lb
    5 Tyre Flips, 178kg
    100m 1-Hand Farmers Carry, 32kg Kettlebell


    See the midday crew in a month….

  19. Travis said

    5 RFT:

    200m Sandbag Carry, 25kg
    50 Sledge Strikes, 10lb
    5 Tyre Flips, 178kg
    100m 1-Hand Farmers Carry, 32kg Kettlebell


  20. The Cell said

    Super impressed with peoples efforts today! Some tight times and a whole bunch of As Rx’d from both our female and male athletes, I still believe Nicole Q has the ladies top and overall time and Big P has the gents top time! They both mentioned to me today that whoever is interested in taking their interim titles to come and chase the rabbit!

    Lets see what the arvo crew can pull???



  21. Ash said


    Just a reminder it did peak at 34 degrees at 1pm…
    Probably a nice 25 degrees now!!

  22. Bliss said

    Nicely played Ash!!!

  23. Bliss said

    5 RFT:
    200m Sandbag Carry, 15kg
    50 Sledge Strikes, 8lb
    5 Tyre Flips, 178kg – no idea
    100m 1-Hand Farmers Carry, 24kg Kettlebell


    After a week of fun and frivolity, this WOD was fr**king hard…particular in 34 degree heat! It did however, seem to more stressing to one of my good friends, Mike – that would be twice now, right Mike? I suspect it has something to do with fact that the true definition of being as R’xd??? That or ‘the handbrake’? but that simply doesn’t make sense, does it? hmmmm not sure…

    What do you think Stef?? Perhaps it was just too hot today?

  24. Jase said

    Scaled up to a 36kg KB
    Time: 22.06 mins

    Chased Danny throughout. Got within about 100m at one point before he pulled away again. Super fast sledge swings and superior work capacity from the man.

    Then Craig rocks up and took about a minute off my time. Great work gents!

    “Enjoyed” this WOD and was happy with my time. Wanted sub 25 mins based on the times I saw posted earlier today and made it a goal to run all the sandbag carries and farmers carries. Stuck to that and it was probably the sledge swings where I slowed down. Tyre flips were probably the “easy” part.

    Jase 🙂

  25. michelle said

    Warm up: 800m run, CFWU x 1, mobility

    WOD as Rx’d

    Time = 20:05

    My back felt great throughout – I’m very excited 🙂 But I’ll still take each movement as it comes for the next week or so just to make sure.

    Great work afternoon crews!!! And everyone else, for that matter 🙂

  26. Mike W said

    Bliss, not stressed, just impressed that two of my good friends kicked my arse today. As far as the as R’xd / handbrake debate, the record speaks for itself!

Sorry, the comment form is closed at this time.