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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Sunday 19 June 2011

Posted by The Coach on June 18th, 2011

He who has overcome his fears shall be truly free. Aristotle.


6 Responses to “Sunday 19 June 2011”

  1. Andrew said

    “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
    — Aristotle

    Is that Stef in NZ in the photo??

  2. The Cell said

    My friend that is not me (I wish) and it is funny that you posted a comment, I was thinking prior to clicking on the website that you always used to place a comment for a Sunday post and that you have not for a while, and then low and behold, BAM! you post a comment! Hope you are well, safe and training hard…


  3. dave said

    Day 2 of CF level 1 trainers course today, lectures on programming and nutrition. Practical sessions on kipping pullups, muscleups, snatches.

    WOD just before lunch was a tabata:
    20s on 10s off for 8 intervals of each kettlebell swings, squats, pushups. Was pretty tiring had sweat dripping off me like water. I lost count at about 200 reps.

    Exam at the end was actually fairly easy to be honest, got my certificate now. Do it all again in 2 weeks with the Endurance cert.

  4. The Cell said

    What are your thoughts overall Dave??

    Jase 🙂

  5. dave said

    Overall I think some topics didn’t go deep enough. For example on the nutrition lecture they said a block is a measurement of carb, protein and fat and a diet should comprise x blocks a day based on your gender / size. Didn’t say anything about modifying it for certain goals – eg weight loss, weight gain, competition preparation. Similarly on the programming lecture they talked about mixing movements (ie pulling / pushing movements, quantities scaling) but again didn’t mention much beyond that. Perhaps thats the scope of it.

    The practical “fault finding sessions” were great. Spent most of the first day going over the 9 fundamental movements and all the things that people do wrong with them and cues / techniques to correct them. Even though we learn these things in foundations and practice them every session, I think most movements are infinitely improvable. This will help me improve my own movements and give me some ideas to improve my friend’s.

    I would like to instruct others one day. I’ve been a manager in my working life and am a massive fan of crossfit’s methods so combining the 2 makes sense. The level 1 course is obviously a good first step for that, but admittedly a long way to go. I’m booked in for a couple of the specialty certs and they’ll help me on my journey. I’d like if there was an olympic lifting one hosted in Perth too (hint hint).

  6. Andrew said

    I see CF Main Site “stole” my quote…b*st*rds. They will be hearing from my lawyers!!

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