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 12 December 2010

Posted by The Coach on December 11th, 2010

“A truth’s initial commotion is directly proportional to how deeply the lie was believed. It was not the world being round that agitated people, but the fact that the world was not flat. When a well packed web of lies is sold gradually to the masses over generations, the truth will seem utterly preposterous and its speaker a raving lunatic”. Dresden James.


9 Responses to “Sunday 12 December 2010”

  1. andrew said

    “The truth is rarely pure and never simple.” – Oscar Wilde

  2. Laila said

    If you enjoy Outdoor Sessions, please come along next week. Your support is needed to keep the sessions alive. Stef gives all of himself to these sessions, he provides challenging workouts to push you physically and mentally, the weather and view is glorious, it’s so worthwhile!

    W/up: light jog, 1 x Jacob’s ladder and stretch

    WOD: 1 x Jacob’s ladder, 25 push ups, 1 x Jacob’s ladder, 25 push ups, Run down to bottom of Mounts Rd, return to top of Mounts Rd (uphill) doing 20 lunges, 10 flying burpees, 20 lunges, 10 flying burpees and so on, run back down Mounts Rd then back up to ladder, 1 x Jacob’s ladder, 25 push ups, 1 x Jacob’s ladder, 25 push ups. No time recorded.


    Awesome start to the day! Thanks Stef, Rhys & Luke

  3. Will F said

    The Cell Kettle Bell Complex
    5 RFT of:
    Slasher to Halo x 10
    Deck Squat x 5
    Swing x 10
    Snatch x 5/5
    Clean and Press x 5/5
    Nick (16kg) – 15.01
    Will (12kg) – 9.00, I think 12 kg was too light for me.

    Mini Cindy
    AMRAP 20 minutes
    3 Pullups (Red Band)
    6 Pushups (knees)
    9 Squats

  4. The Cell said

    Warm up:
    1 x ladder
    Mobility drills

    1 x Jacob’s ladder +
    25 hand release push ups +
    1 x Jacob’s ladder +
    25 hand release push ups +
    Run down to bottom of Mounts Rd, return to top of Mounts Rd (uphill) doing 20 lunges, 10 flying burpees, 20 lunges, 10 flying burpees and so on +
    Run back down Mounts Rd then run back up to ladder +
    1 x Jacob’s ladder +
    25 hand release push ups +
    1 x Jacob’s ladder +
    25 hand release push ups
    *Learn to work hard without artificial instruments, understand your body greater, by going within and feeling what is happening. DO this solely without the implementation of other instruments… It makes your mind strong, takes the focus away on time, and you can focus greater on form, whilst still mainting high levels of intensity…

    Awesome work to those who participated today, very happy with FJ, who came but was feeling ill from the night before (food poising) he was optimistic when he thought he could do today whilst vomiting all night, he did one warm up ladder and vomited in his mouth. With no electrolytes on him and the condition he was in, I recommended he sit in the shade and absorb the breeze, it would do him good, and of course drink ample amounts of water. He did that and I was just impressed that he came down!


    Great job, Laila and Rhys, hard effort this morning!

    Enjoy the day all…


  5. Steve said

    Check this site out for a laugh.

    Here is an extract:

    “Welcome to the 11th domain of fitness, danger. In my experience, adding risk is hands down the best way to increase the intensity of a workout. When broken bones, chemical burns, jail time and/or death are possibilities, one becomes much more motivated. The danger WOD is not for everyone, in fact, it should not be used by anyone. Following the danger WOD is a terrible idea. I promise that you will severely injure yourself at the very least. Following the Danger WOD is probably the best way to become a Darwin award nominee.

    So lets talk about danger, when you place your body in grave peril you turn on the body’s fight or flight mechanism. In one instant you will make the decision to stand your ground and meet a challenge head on or you will turn tail and run like you’ve never run before. Both of these make for great training intensity. Have you ever heard of moms developing superhuman strength when their children are in danger? Danger WOD will teach you unleash your inner superhuman by placing actual children in danger! Enough chit chat, let’s get started with your first Danger WOD!

    Danger WOD #1 Deadlift PR

    One critique of the deadlift when compared to the back squat is that little commitment is required. You can just let go o the bar at any point and give up on a lift. Danger WOD has solved this problem.

    For today’s Danger WOD, bring a two sets of handcuffs, a bar and plates to a railroad track at least 2 miles from the nearest oficial railroad crossing. You will want your train moving at full speed for maximum training stimulus. Your lifting platform will be a railroad tie. Set up the bar and plates across the railroad tracks. Load up a new P.R. weight and slap the collars on good and tight. Now, handcuff both hands to the bar but not before throwing the keys in a ditch. You should have warmed up as well, this is a P.R. after all. Now, Wait until you see a train coming down the line. This is your que to initiate the lift. Good luck! If you make the lift check back tomorrow for another awesome Danger WOD!”

  6. michelle said

    hahaha, that’s gold, Steve. I bet most people would get that PR, though 🙂

  7. The Cell said

    Someone has far too much time on their hands. Pretty funny though.

    Jase 😉

  8. Rhys said

    Thanks for a good morning Stef, Laila, and Luke. It was good and tough.
    I have to figure out this gagging thing, seems when my body’s had enough it wants to spew but I don’t eat within a few hours of a WOD so nothing comes up. Then I keep on running… Gagg some more… Run some more.

  9. Pete Yeates said

    1hr MTB ride on some sweet single track at Jarrahdale.

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