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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Friday 13 May 2011

Posted by The Coach on May 12th, 2011

25kg Sandbag Carry, 800m
4 rounds for time of:
Muscle Up, 5 reps
21” Box Jump, 25 reps
25kg Sandbag Carry, 800m

Post time to comments

A reminder that Friday afternoon classes are now 5.00pm and 6.00pm

“But lifting weights will make me bulk up”. Oh if we had a dollar for every time we have heard this. Here’s a great article on Skinny Fat from CrossFit South Bay

A couple of great looking Cell ladies who are definitely NOT skinny fat.


25 Responses to “Friday 13 May 2011”

  1. Laila said

    yaaaaaaaayyyyyyyyyyyyyy!!!!!!!!!!!!! SANDBAGS!!!!!!! 🙂

  2. Ash said

    Welcome back…..

  3. Peter F said

    25kg Sandbag Carry, 800m
    4 rounds for time of:
    Muscle Up progressions, 5 reps
    21” Box Jump, 25 reps
    25kg Sandbag Carry, 800m

    21:34 min, felt good

    Good work morning crew

  4. Peter F said

    The new sandbags are luxury (:

  5. graeme said

    25kg Sandbag Carry, 800m
    4 RFT
    5 x Jump MU
    25 x 21” Box Jump
    25kg Sandbag Carry, 800m

    25ish min

    thanks laila for spending the last 400 beside me pushing me on!

  6. Pete Yeates said

    WOD as Rx’d = 18:15

    Mint work morning crew 🙂

  7. Laila said

    25kg Sandbag Carry, 800m
    4 rounds for time of:
    Muscle Up progressions, 5 reps
    21” Box Jump, 25 reps
    25kg Sandbag Carry, 800m

  8. Laila said

    Oops got trigger happy…time = 19:55

    Great fun with morning crew! Outstanding effort on the home stretch, Batty! Like a race horse all the way to the line. Awesome effort!

    Love the new sandbags! Have QA given their seal of approval? I’m sure my bag had 307.2gms more in it 😉

  9. Laila said

    Oh man, that should read 17.5kg sandbag and muscle up jump from ground. That’ll teach me for copy & pasting from Pete F’s! 🙂

  10. Adam Piller said

    Had 30mins and 50kg barbell and 24kg kettlebell

    8mins warm up stretch bounce around and come up with my wod

    Then 21,15,9 reps
    50kg push press
    24kg Russian swings
    Push ups
    Sit ups

    Then 15min stretch

    Back to work!

  11. Vicki said

  12. Vicki said

    sigh, link:

  13. Laila said

    GOLD Vicki!!! Absolutely gold!!! 🙂

  14. michelle said

    One word, Vicki – BAM!!

  15. michele said

    sorry had to cancel late:-( was looking forward to the sandbags

  16. Daniel said

    Vicki, that is an absolute corker = ), love your work

  17. Adam Piller said


  18. Steve said

    For those of you who wish to experience what it is like to train with Stef, here is a taste…

  19. gusman said

    that photo is the most amazing thing i have ever seen

  20. Gus we love you! I love you!

    Vicki, thank you.

    Steve, no thank you

    And to all who cannot stop laughing, I humbly accept it at my expense, and I stand by what I always say…

    “Training in one’s underwear (preferably red) is a truly enlightening and humbling experience”…



  21. Bliss said

    Well done Vicki! That is sensational.


    Stef, I look forward to the addition of the bandana. Thanks Steve.

  22. graeme said

    vicki thats gold!

  23. michele said

    is that a nappy??

  24. Vicki said

    Methinks it needs to be in the gallery 🙂

  25. Anthony said

    it needs to be framed and put up on the wall in The Cell!!
    Anth 🙂

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