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 24 May 2011

Posted by The Coach on May 23rd, 2011

Power Clean
3 x 3 reps

Post loads to comments

5 rounds for time of:
60kg Overhead Squat, 5 reps
60kg Power Clean, 7 reps
Toes to Bar, 9 reps
Double Under, 21 reps

Post time to comments

A very Happy 21st Birthday to The Cell’s admin extraordinaire, Danielle. Have a great day Dani!

Happy 21st Dani!!


20 Responses to “Tuesday 24 May 2011”

  1. Jase said

    Happy birthday to my right hand (wo)man! Have a great day Dani.

    Jase x 🙂

  2. Adam said

    Happy Birthday Dani!!


  3. graeme said

    Happy Birthday Dani !

  4. Laila said

    HAPPY 21st DANI!!!!

    W/up: 5 min skipping, CFWU x 1, mobility

    Strength: Power Clean 35/42.5/47.5(PB) for 3 reps

    5 rounds for time of:
    35kg Overhead Squat, 5 reps
    35kg Power Clean, 7 reps
    Toes to Bar, 9 reps
    Double Under, 21 reps

    = 14:46min

    Found Toes to bar really slow after the lifts. Forearms were burning. They need attention. Great WOD! Really enjoyed having two lifts in the same WOD. Would love to see more OHS…they’re a workout in themselves.
    Nice work and time on the Rx’d weight JR!! 🙂

  5. Dave said

    5mins skipping, mobility, 1xcfwu, 1xburg

    Powerclean 3×3 25-30-37.5kg (PR)

    5 rounds for time:
    5x 25kg front squat
    7x 25kg powerclean
    9x knees to chest
    63x single unders
    = 16:08

    Skipping wears me out quickly, I hope I can learn double unders soon. I’ve been practicing in my carport.

  6. Dave said

    For those who may be interested, I’ve been keeping a journal of each of my WOD’s and related thoughts on the crossfit boards at including the time when I was at a different affiliate starting out from when I vomited and passed out just from doing a warmup through to going through foundations to deciding to swap to Cell.

  7. The Cell said

    Great journal Dave!

    Interesting to note the difference in you post-WOD between training elsewhere and at The Cell. We focus a lot on scaling and correct movement patterns and it’s good that you can see that and notice the difference. Anyone can program a hard workout and make someone throw up. It takes a lot more to program intelligently for results, education and injury prevention and then scale the workouts appropriately.

    Mechanics – Cosistency – Intensity. In that order.

    Keep it up mate. Your consistency of effort as well as the close observation you’re doing will ensure your results. Awesome work!

    Cell mates, if you haven’t checked out Dave’s journal, head over to the forum and have a look. It may even encourage a few more of you to journal more.

    “You don’t know where you’re going if you don’t know where you’ve been”

    Jase 🙂

  8. Laila said

    I checked it out Dave. Blogging or journalling is a very disciplined exercise in itself! Well done! It has inspired me to be more thorough with my journalling. I tend to use the comments section to keep tab of my WODs but I like the descriptiveness of your journalling. If only I knew where I could get a journal from??? 😉 Any word on when they will be ready, Jase?

  9. The Cell said

    Good call Laila. Word has it they were delivered today. I haven’t been to The Cell to check though.

    Jase 🙂

  10. michelle said

    Great blog Dave – a really enjoyable read. I’ve contemplated writing a blog many times, but have never gotten around to actually doing it. I’m not sure I’d have that discipline Laila mentioned! I always keep a journal, though 🙂

  11. Confirmed they have arrived! Great work Dave! The simple feat of publicising your thoughts is inspirational!

    Pleasure to have you on board!



    PS. HAPPY BIRTHDAY TO OUR WONDERFUL AND INVALUABLE STAFF MEMBER DANI! You have been great from your first day and we anticipate more of the best and better (if that is possible) 🙂

    Have a wonderful day!



  13. Ash said

    Did a different WOD today due to my sore foot.


    Weighted Pull Ups

    3 @ 16, 20, 24, 28, then 1 at 32.


    5x HSPU
    7x Pull Up
    9x Toes to bar
    10 Calories on the Air Dyne

    Time: 10:30 i think??

    Cheers Adrian.

  14. adrian said

    logs are there, the great Robby C dropped them off at lunchtime.

    We may need to have a meeting on Thursday night for the team stuff folks. See you in Sydney

  15. Bliss said

    Hey Dave…great blog. I really enjoyed it.



  16. Jane said

    Happy birthday Dani – love the nike trainers 🙂

    Great blog Dave enjoyed reading it and well done on todays WOD!

    3×3 30 – 37.5 – 40

    5 rounds for time:
    5 x 25kg OH squat
    7 x 25kg powerclean
    9 x T2B
    21x DU

    13mins 6 secs

  17. Will F said

    Great journal Dave!

    I’ve done something similar, however it’s in my notebook which I bring along to every class. With the most recent injury to myself (broken collarbone for the 2nd time) it’s great to be able to go back, view the most effective excersises for my rehab/recovery and tune myself to get back on my feet ASAP.
    IMO, can’t stress how useful having a log/journal of each session.

  18. Bliss said

    Hi Ash!

    Big P…where are you?

  19. Biljana said

    Oh Bliss 😯 … I do believe I saw him dallying with the pm crew!

  20. Jeff said

    Saw him on Gt Eastern Hwy with two of his work mates Tue arvo around 3pm. He didn’t wave.

Sorry, the comment form is closed at this time.