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 05 April 2011

Posted by The Coach on April 4th, 2011

Back Squat
3 x 5 reps
1 x 20 x 70% 5RM

Post loads to comments

5 rounds for time of:
140kg Deadlift, 3 reps
HSPU, 3 reps
Rope Climb, 1 ascent

Post time to comments


9 Responses to “Tuesday 05 April 2011”

  1. Laila said

    Hey Rope

    You and me…we got a score to settle!

  2. graeme said

    oh yeh thems fightin words …

    might come down just to watch you nail that rope laila!

  3. Laila said

    Thanks Graeme. I’m in at 5:30…AM!!! 😉
    How are you doing? You on the mend? Hope to see you really soon, fighting fitter than ever! 🙂

  4. Laila said

    W/up: 200m run, 250m row x 2, 100 KB swings, mobility

    Strength: Back Squat 50/60/72.5(PB) for 5 reps then 50kg for 20reps

    WOD: 5 RFT of
    85kg Deadlifts, 3 reps
    HSPU, 3 reps (first time unassisted in a WOD)
    Rope Climb, 1 ascent

    Time = 11:02 (slow time but happy to get through all rounds – took my time getting my heart rate down at the rope to keep anxiety under control)

    Ah Mr Rope, you nearly had me on the 5th round, you really nearly did. Self-doubt and panic started to creep in and you thought you had me, I thought you had me. But then you Mr Rope, underestimated the power of support from fellow inmates. A win for me today, the score is settled!…until the next time 🙂

    Really, really huge thanks to Stef and 5:30am crew for your support and positive energy. And thanks to G for offering his socks to wipe away my tears if I cried…you’re a true ninja!

    P.S. Chookas to Jono!!!

  5. The Cell said

    Well done on owning that rope this morning Laila!

    Proud of you!

    Hey Jono & Vicki, let us know how you go today!



  6. Mary-Anne said

    congratulations ms. L 🙂
    You’ve no reason to ever doubt yourself

  7. Vicki said

    I saw Jono as I finished my psych, and he nailed it. He still had the arvo to go, but that wasn’t anything you could get wrong unless you are a 1000 watt nutbar. I’m pretty sure he isn’t! I am sure he has it in
    the bag. He looked pretty awesome in formal dress too – so different from when we see everyone in sweaty gym gear all the time!

    Me on the other hand… Quite despondent – it was freakin brutal. BRUTAL.
    Done now, can’t change anything. I didn’t crack, I didn’t rip her eyes out, I sure as hell didn’t cry. But I SO wanted to do all three. Instead I took a deep breath, told myself this was her job, and got on with it. I either get through or I don’t.

  8. Laila said

    Vicki, I didn’t realise you were up there today. I would have sent chookas your way too. Psych testing, particularly for the defences are designed to be gruelling. Well done on being brave and staying focused. Time to pour yourself a glass of wine, put your feet up and be kind to yourself. I have everything crossed for you and Jono!

  9. Laila said

    Thanks Mary-anne and Stef 🙂

Sorry, the comment form is closed at this time.