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.

  • ยฉ The Cell - Real Fitness and, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blogโ€™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 16 December 2010

Posted by The Coach on December 15th, 2010

5-5-5 reps @ 60% 5RM

Post load to comments


Jingle Jangles
30:30 x 10 rounds

Record total lengths run for the 10 rounds and post to comments

Don’t forget our Free Nutrition Workshop tonight at 7.30pm.

John, change of direction is crucial in athletic performance


10 Responses to “Thursday 16 December 2010”

  1. The Cell said

    Training at Cott beach:
    Warm up:

    1-2-3-4-5-6-7-8-9-10 reps of dead hang pull ups
    3-6-9-12-15-18-21-24-27-30 reps of push ups
    Static hold whilst Steve does unbroken KB Swings
    *Steve was doing the same pull ups sequence as me, but doing doubles for push ups and triples for KB american swings. My aim (which I achieved) was to be ready each time to hover for the swings.
    TIME = 16.07min

    Then (bymyself):
    3RFT of:
    Swim to bell and back
    2 x 16kg KB push press, 10 reps
    Burpees, 5 reps
    Immediately after last set of burpees run to groin and back
    TIME = 15.22min


    Love the beach and love training at the beach!

    If time permits will train with Jas today at 3.30pm, Hopefully so…



  2. Ash said

    Strength @30kg 5-5-5

    WOD as Rx’d: 151

  3. Steve said

    Good session at Cott with Stef and my old man…

    Did some soft sand running to start with, then moved up to the pull up bars.

    Pull up/Push up/kb swing ladder:

    Dead hang Pull ups 1-10, push ups X 2, kb swing X 3.

    Time: 16:07

    Solid week of training after a week off with a injury/illness. Have done some different training this week eg heavy farmers carry, heavy sandbag run and it has been good. Also have embraced the genius of mobility wod which has been awesome.

  4. The Cell said

    Some more photos up on the web guys!


    Also experimented with a point system with comparative exercises today. So what this means is attaching a value or points to certain exercises. We attempted to be as accurate as possible by allowing one of our athletes to alternate 2 different movements and compare to another athlte. This is not full proof and has problems, but it can provide an idea of what exercise although different is worth more or less or equal. To determine this we use a time domain / priority.

    Eg, if two athletes want to compete, with say 30sec on / 30sec off for 10mins. Most reps win, but one cannot do burpees due to current and temporal limitation, and has to do air squats, but the other athlete is focused on burpees, how do we score equally as possible. The obvious answer is that athlete B just squat, because comparing apples with oranges does not always work. But we like to be different and if you do not explore you do not find, plus its good to think outside the box for the simple sake of doing so.

    Long story short, burpees are worth 2 – 2.2 points and squats are worth 1 point. For further deeper analysis ask me!



  5. Jeff said

    Thought Stef was joking with the warm up. I am sure I saw it in a WOD recently and now it is a warm up.

    Press 3×5@29kg
    WOD as Rx 143.

  6. Rhys said

    I am glad to say I caught up on my burpees today. I’m doing times 4 because thats what Storm said to do. I fell a little ill on monday and am still recovering a little. I lost 4kg on monday and another 2kg since so the burpees were hard.

    Hand stand push ups felt easier though ๐Ÿ™‚

  7. Steve said

    CrossFit main site photo today….. Best crossfit photo ever!!!!

  8. The Cell said

    Steve’s on heat…

    PM Session. Good training with Jas this arvo

    Warm up:

    “Whitten” (3 rounds and subbed heavy American KB swings because of my back for banded Russian swings)

    3RFT of:
    Banded swings, 22 reps
    24″ box jumps, 22 reps
    400m run
    Burpees, 22 reps
    10kg Wall ball (10ft), 22 reps
    TIME = 20.08min

    Tabata – 20sec / 10sec 4mins of alternating static holds:
    hanging tuck sit
    ring support



  9. Laila said

    12 burpees completed for Day 4 of challenge.

    W/up: 500m row, 20 push ups, 30 sit ups, mobility, 500m row

    Press: 5-5-5 @ 60% 5RM – 22.5kg

    WOD: 140 lengths (give or take one or two because I’m useless at counting when I’m concentrating on not dying)

    Really enjoyed the nutrition workshop tonight. Helpful & practical info about things I often wondered about. Thanks Jase

    Rhys – hope you’re feeling better soon

  10. Will F said

    12 burpees (again) after getting mixed up with the days yesterday…that’s 12 in a row. Not the smartest thing to do straight after Dinner!

Sorry, the comment form is closed at this time.