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 24 July 2011

Posted by The Coach on July 23rd, 2011

Don’t think of retiring from the world until the world will be sorry that you retire. I hate a fellow whom pride or cowardice or laziness drive into a corner, and who does nothing when he is there but sit and growl. Let him come out as I do, and bark. Samuel Johnson.

Some cool tricks and a whole lot of body control and awareness. Enjoy…


4 Responses to “Sunday 24 July 2011”

  1. The Cell said

    8km run with a few hills to start a Sunday. Pinged my Soleus about halfway and considered pulling the pin but my stubborness kept me going. Still much to work on with my run technique. Not happy with my time but happy to get some more kms under my belt in prep for my City to Surf half.
    Time: 55.23

    Catch you all at the Leftie this arvo. Carn’ the Eagles!!!

    Jase 🙂

  2. The Cell said

    Jacobs ladder:
    Warm up:
    Mobility drills
    KB movements

    AMRAP 30mins of:
    Top to bottom ladder +
    10 x HR push ups (decline) +
    Bottom to top of ladder +
    5 x HSPU
    10sec L-sit hold
    10 x 32kg KB American Swing
    = 1 round
    6 rounds in 31mins

    REST 1 min

    3 x Farmer carry’s up and down Cliff street (1 x 32kg and 1 x 24kg KB in each hand)

    REST 2 min

    5 x sprints up Mount street from 1st island
    Sprint 1 = 12sec
    Sprint 2 = 12sec
    Sprint 3 = 13sec
    Sprint 4 = 11sec
    Sprint 5 = 12 sec



  3. Dave said

    Nice warmup Stef, what workout do you have planned to do today? 🙂

  4. Stef said

    I wanted to stay lOnger today and really go for a while, and at it hard as I was feeling ok, had other commitments and time was a limiting factor in that endeavor. Next week though…



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