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

Monday 13 June 2011

Posted by The Coach on June 12th, 2011

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

Post time to comments

CrossFit Games Regionals, Australian Qualifier - Our Man F-J


8 Responses to “Monday 13 June 2011”

  1. Ash said

    Love to do this….

  2. The Cell said

    Warm up:
    10mins skipping
    1 x KB complex with a 12kg KB

    Back squat
    3 x 7 @ 80kg with 5 x Headstand presses (1 x abmat) between sets

    5 rounds for time of:
    “The Cell Baseline WOD”
    Row, 500m
    Squat, 40 reps
    Sit Up, 30 reps
    Push Up, 20 reps
    Pull Up, 10 reps
    TIME = 24.04min

    *Il tell you what, sleep sure does aid performance… All reps unbroken, except squats were slowish at certain points, with a pause, rowing was not as fast as I would of liked, all sub 2min rows though, the first one was around 1:49min. First round was completed in 4.10min, the second round was about 4.30min, I lost track after that. You drive a hard bargain Pete…. Now you have two rabbits to chase Mike, shouldn’t be too hard to get me on this one mate…



  3. Will F said

    Hi All,
    I’ve got a quick question about multivitamins.

    Generally when taking multivitamins, urine comes out as a very bright yellow, however since having an operation and coming down with man flu, I noticed I wasn’t getting that bright yellow anymore. I’m assuming this is because my body is using more of whatever that vitamin is.
    Does anyone know what vitamin this is and what it does?

  4. Pete Yeates said

    Hey Will, Just quickly – The yellow colour is from staining of the B2 (Riboflavin) – it plays a role in tissue formation and metabolism of fats, protein and carbohydrates within the body.

  5. The Cell said

    Pete would really be the man to answer this one but in a nutshell Will, some vitamins are water soluble. That’s why they are expelled via urine when your body has enough. Since your op and man flu, your body’s requirement for Vit-C and the B complex has increased to aid in the repair. Hence it’s not being expelled.

    So to answer your question – Vitamin C and the B Vitamin complex (of which there are 8 distinct but related vitamins)

    They do all sorts,
    Support and increase the rate of metabolism
    Maintain healthy skin and muscle
    Enhance immune and nervous system function
    Promote cell growth and division, including that of the red blood cells
    Highly effective antioxidant, acting to lessen oxidative stress (Vit C)

    Hope that helps

    Jase 🙂

  6. The Cell said

    Ha, Pete jumped in there while I was typing. Thanks mate. A much more concise explanation than mine 🙂

  7. Jason R said

    1000m Row, 3 x Conan Kettlebell Complex (16kgs)2 x Bergner Warmup

    3 x 3 x 3 Back Squat @ 150Kgs

    WOD: Untimed
    10, 9, 8…..1
    Pullup, 26kg Dumbell Snatch (R), 26kg Dumbell Snatch (L), Knees to elbows

    Pullup bars have no nurling and there is no lifting chalk so I have been using
    straps – not so good for developing grip strength but there is no excuse for
    not getting the job done

  8. Graeme said

    WOD – As RXD 30:27

    Nowhere to hide with this one, well done all !!

Sorry, the comment form is closed at this time.