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 16 January 2011

Posted by The Coach on January 15th, 2011

You have noticed that everything an Indian does is in a circle, and that is because the Power of the World always works in circles, and everything tries to be round… The Sky is round, and I have heard that the earth is round like a ball, and so are all the stars. The wind, in its greatest power, whirls. Birds make their nest in circles, for theirs is the same religion as ours… Even the seasons form a great circle in their changing, and always come back again to where they were. The life of a man is a circle from childhood to childhood, and so it is in everything where power moves. Black Elk, Oglala.

Click on this Food link for further information on the video below.

8 Responses to “Sunday 16 January 2011”

  1. The Cell said

    Happy birthday Biljana!!!

    Jase x 🙂

  2. Stef said

    Warm up:
    Mobility drills

    20min AMRAP of:
    Where 1 round =
    25kg Bulgarian bag burpee chuck, 20m
    25kg Bulgarian bag thrusters, 7reps
    Strict pull ups on rafters, 7 reps
    Sit ups, 7 reps
    TOTAL ROUNDS = 8 20m burpee chuck

    3min intermission

    25kg bag run on sand, 2km to the dunes
    15mins or so spent doing sprints up the dunes, 8 reps like yesterday, 6 with bag, 2 free. Rested as required.
    2pm back – combination of running, walking, backwards, in soft sand, knee dep water, etc…

    Swim and lots of food…



  3. Storm said

    A big Happy Birthday to Biljana and Nicole Q.

    Have a fantastic day.

    Storm, Adrian, Dana and Bella


  4. The Cell said

    Great sesh at Jacob’s Ladder this morning.

    Here’s what the crew hit up
    For time:
    3 Ladders
    30 Push Ups
    25kg Bulgarian Bag carry to top of Mount St
    15 Burpees
    25kg Bulgarian Bag back down Mount St

    2 Ladders
    20 Push Ups
    25kg Bulgarian Bag carry to top of Mount St
    10 Burpees
    25kg Bulgarian Bag back down Mount St

    1 Ladders
    10 Push Ups
    25kg Bulgarian Bag carry to top of Mount St
    5 Burpees
    25kg Bulgarian Bag back down Mount St

    Rhys As Rx’d: 28.51
    Carol F 3rd rnd x 3 w/12.5kg bag: 29.28
    Jane 17.5kg subbed squats for Burpees: 30.10
    Inez 17.5kg subbed dble unders for push ups and push ups for burpees: 32.03
    Laila As Rx’d (17.5kg) 32.34
    Phil 17.5kg: 33.08
    Pete F 20kg S/Bag: 34.51
    Hannah As Rx’d: 35.00
    Carole P 12.5kg, subbed Dble Unders for Push Ups and Squats for Burpees: 36.55
    Joe As Rx’d: 38.03
    Rod As Rx’d: 40.13

    Huge effort guys! And it was awesome to see Inez from Southern XF hitting up a sesh with the Cell crew. It was great having you Inez.

    Jase 🙂

  5. inez said

    Great session at Jacobs Ladder! Thanks for having me Jason, it was awesome and first time doing more than 5 push ups after surgery and shoulder held up fine. On my first trip down the ladder I was like ” oo..crap what have I gotten myself into..its a whole lot of stairs!” . My legs were shaking but was a great feeling of acomplishment when I finished the WOD! Thanks for sharing the rope Carol, great to meet new friends today , all the best for the training for Ironman in May Jane.
    Looking fwd to meet again with ya’ll.

  6. Biljana said

    Thanks for the birthday wishes – I had a wonderful day!! 😀

  7. graeme said

    happy brithday biljana (for yesterday !!)

  8. graeme said

    and happy birthday to you Ms Quirk!

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