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

Friday 25 February 2011

Posted by The Coach on February 24th, 2011

Back Squat
5-5-5 reps
Rest: 3-5 mins between sets
Goal: 1) Max Strength 2) 5RM PB
1 x 20 x 70% 5RM
Rest: Nil
Goal: 1) Strength Endurance 2) Unbroken set

Post loads to comments

10-1 reps for time of:
32kg American Kettlebell Swing
Sprint 50m

Post time to comments



7 Responses to “Friday 25 February 2011”

  1. craignoras said

    Hello everyone at the cell!!!
    Coaches and athletes!
    I miss you’s all very much and will be back training at the cell very shortly, but in the mean time I have a no-gi BJJ competition on the 20th March if anyone would like to come down and have a look at what it is all about. It will be at craigie leisure centre, Joondalup, weigh in at 10am so it will start 1030-11am.
    Love to see some of you’s there! if not, back at the cell!
    Scottish Craig xxxx

  2. The Cell said

    WooHoo great to hear from you CRAAAAAIIIIIGGGYYYY

    I have put the date in my diary, maybe we can get a Cell cheer squad together.

    We miss your smiling face.


  3. Enz said

    Woooooooooooo No-Gi Brazilian Ju-Jitsu!!! Good luck craig!!

  4. Peter F said

    Back squats
    Then 20 @ 70% = 40 kg
    Still having trouble with flexibility and getting below parallel. Worked on position of bar on back, need to keep elbows up

    WOD 10-9-… 2-1
    American KB swings @ 24 kg (First time at 24 kg, should be able to do 24 kg for Helen Challenge)
    50 m run
    6.21 minutes

    Good work morning crew and thanks for your encouragement


  5. The Cell said

    MR NORAS!!!

    Great to see you are posting my friend, good luck for that, not that you will need it!

    More than likely I will be seeing you there my friend, in the interim, train hard and focus and get yourself back to The Cell asap!

    You are missed!

    Be safe!



  6. Pete Yeates said

    AM = Squat 5,5,5,20 @ 72.5, 72.5, 72.5, 50 kg
    WOD = as Rx’d = about 7 minutes. (found the swings too heavy, so will incorporate these into my regular training)

    PM = Squat 45,65,77.5kg -KB Press 20.5,20.5,20.5kg – Double 24kg KB Thruster – Handstand hold

  7. michelle said

    Warm up: Airdyne, KB play

    Strength: Press
    5-5-5 @ 27.5-32.5-37.5kgF
    10-7-4 @ 26kg

    10-1 24kg Russian KB Swing
    5-7cal Airdyne (depending on how the numbers ticked over!)

    Time = 5:52

    This was really tough in the heat!

    Great to hear from you Craig – looking forward to seeing you back at the Cell 🙂

Sorry, the comment form is closed at this time.