The Cell

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



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Tuesday 21 June 2011

Posted by The Coach on June 20th, 2011

Power Clean
7 sets x 2 reps @ 60% of 3RM
60-90sec rest between sets

Post loads to comments

50-40-30-20-10 reps for time of:
Double unders

Post time to comments

Great quote that reinforces our philosophy on training at The Cell.
“I strongly believe everything works for a while and nothing works forever when it comes to programming for human performance. I will take an athlete or coach who buys into learning how to move correctly over someone who is always looking for the latest, greatest. You can have the best strength and conditioning program on the planet, but if your athletes don’t buy into it or if they have poor movement, it won’t mean shit. On the other hand, I can produce some great athletes with determination and desire on a less-than-stellar program. It’s the tried and true that gets results. That’s why it’s referred to as such.” From Chains and Bands are Crap, Ricky Frausto – CrossFit Omaha

14 Responses to “Tuesday 21 June 2011”

  1. Jade said

    Whose the guy- can I get his number

  2. The Cell said

    Sorry Jade, he is spoken for I believe…



  3. dave said

    13:54 i think.
    Did double quantity single unders in lieu of double unders, still a bit sore from the CFL1 on the weekend.

  4. adrian said

    apparently he keeps losing stuff

  5. The Cell said

    Warm up:
    1000m row
    Mobility drills
    2 rounds of:
    L-sit strict pull up, 5 reps
    Headstand presses, 3 reps (1 x abmat & 1 x 25kg plate each side of the abmat)
    Glute ham raises, 5 reps
    Ring dips, 10 reps
    16kg KB goblet position weighted pistols, 5 each leg

    Alternating sets of power clean and squat clean
    5-5-5-5 @ 42.5kg

    10-10-10 @ 42.5kg

    5 rounds for time of:
    42.5kg Ground to Overhead, 10 reps
    200m Shuttle Sprint (Run to a 50m mark and back twice)
    TIME = 8.24min

    *My running is a detriment to my overall performance, and is something that needs far more attention, in saying this I did do quite a load of running yesterday, but nevertheless, really slow today, all reps were power snatch, not sure if that was a great idea either… Well done MIke, good time…


  6. The Cell said

    Improve your running Stef, attend the CrossFit Endurance Seminar!

    Oh that’s right, you are. I registered you 😉

    Jade, apparently that bloke is gay and is a Collingwood supporter. Not sure of the difference 😛


  7. dave said

    “apparently that bloke is gay and is a Collingwood supporter.”

    This is a fairly redundant statement, the 2 go hand in hand

  8. Travis said

    Power Clean
    7 x 2 @ 45kg

    WOD as Rx’d = 9:16

  9. The Cell said

    I am not sure technique is the major issue for my running, although of course I can definitely improve that by constantly working on it… I think I am just too weak at it, or rather not as strong as I should and could be… IN saying that though, any further technical improvements I can make will enhance my proficiency greatly!



  10. The Cell said

    Mechanics Stefanos. Improve there; your efficiency will improve as will your strength as a runner 😉

    Short Interval Day
    6 x 200m @ 40 sec pace +/- 2 secs
    Rest 2 mins between each

    All intervals done at 38 sec’s.

    Jase 🙂

  11. dave said

    Did Stef mention he scored 12% lower than me on the CFL1 exam? 😉

  12. Bliss said

    why couldn’t this WoD have appeared last week? I could have registered one win for the year! 🙂

  13. Ash said

    Why couldn’t my pic be up there in a WOD that didn’t involve squats and DU’s?!?!?

  14. The Cell said

    Today’s WOD
    Box jumps subbed for dble unders as the wrist cant handle them yet.
    25-20-15-10-5 reps
    50-40-30-20-10 reps
    Time: Something around 7 and a half minutes.

    Legs felt like lead about 10 reps into the first set of squats. During the 30 reps of squats I realised Anthea and I were neck and neck so started punching them out quicker and she matched me! And then pulled away knocking me off by about 15-20 secs. Bloody competetive members 😉


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