The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    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

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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 www.thecellfitness.com.au, 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 www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Saturday 21 May 2011

Posted by The Coach on May 20th, 2011

STRENGTH
Back Squat
7 sets x 3 reps @ 50-60% of 1RM
60 – 90 sec rest between sets

Post load to comments

WOD
“The Cell Baseline”
For time:
Row, 500m
Squat, 40 reps
Sit Up, 30 reps
Push Up, 20 reps
Pull Up, 10 reps

Post time to comments

Advertisements

4 Responses to “Saturday 21 May 2011”

  1. Dave said

    Warmup
    skipping
    lunges
    mobility

    Strength
    7×3 @ 50% – did 36kg across

    WOD
    Baseline
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups with band

    2 PB’s in 1 day
    – 500m row split in 2:00 (prev best was 2:06)
    – Cell baseline in 6:10 (prev best was 8:52)

    Good to see a couple more faces that I hadn’t trained with yet 🙂

  2. Daniel said

    Strength Back Squat
    7 x 3@ 50% – 60kgs, felt really good, looking forward to back squats next week

    WOD
    Baseline WOD
    500m row,40 squats,30 situps,20 pushups,10 pull ups with Red band(thanks Storm = P)
    5:34, beat previous best time with blue band by 4 seconds.
    Geniune thank you this time Storm for the short rowing coaching session,appreciate it, i should only finish seconds behind Paul now rather than minutes = )

  3. Waverton Reserve/Balls Head, past HMAS Waterhen into Badangi Reserve.
    Off road with enough inclines;) heartening to see plenty of families walking the track also. It was beautiful and unexpected to see densely forested areas hugging the rim of Sydney city.
    I suspect in total, just beyond 3.5km

    Elle, I thought of you & Dan whilst out there – I remember us talking about picturesque Lavender Bay…

    Trust everyone’s well; youre in my thoughts everyday.

  4. Laila said

    w/up: skipping

    Practice for CF Games, specifically muscle up practice (not any closer), hand stand push ups, dumbell ground to overhead, toes to bar and thrusters (42.5/47.5/52.5 for 1 rep then failed at 57.5 on the press).

Sorry, the comment form is closed at this time.