The Cell

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

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    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

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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 www.thecellfitness.com.au, 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 www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



  • Advertisements

Posts Tagged ‘CFT’

Saturday 06 August 2011

Posted by The Coach on August 5th, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
3 rounds for time of:
70kg Deadlift, 5 reps
70kg Power Clean, 5 reps
70kg Front Squat, 5 reps
70kg Overhead Anyhow, 5 reps

Post time to comments

Our Wendler 5/3/1 Strength Program starts next week. Here is an example of the  Wendler Strength Card that you’ll be using. These are in the filing cabinet with the existing strength cards. Use the 1 rep max’s you have set this week on your Back Squat, Press and Deadlift to determine your starting loads for the program. Use your 3 rep max on the Power Clean as your starting load. Use the spreadsheet that has been emailed to you and is available here and on our Further Reading page to determine the loads you will be lifting over the coming weeks. Please ensure you have determined all this before you arrive for your training session. If you have any questions at all, please email us.

Advertisements

Posted in wod | Tagged: , | 2 Comments »

Friday 05 August 2011

Posted by The Coach on August 4th, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
3 rounds for time of:
15′ Rope Climb, 1 ascent
32kg Double Kettlebell Floor Press, 10 reps
15′ Rope Climb, 1 ascent
Pull Up, 15 reps
15′ Rope Climb, 1 ascent
24″ Box Jump, 20 reps
15′ Rope Climb, 1 ascent
20kg Overhead Plate Walking Lunge, 25 steps

Post time to comments

The acts of this life are the destiny of the next.
Eastern Proverb

Posted in wod | Tagged: , | 10 Comments »

Thursday 04 August 2011

Posted by The Coach on August 3rd, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
5 rounds for time of:
60kg Clean to Thruster, 5 reps
Chest to Bar Pull Ups, 10 reps

Post time to comments

Dave - Press Speed Sets

Posted in wod | Tagged: , | 10 Comments »

Wednesday 03 August 2011

Posted by The Coach on August 2nd, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
For time:
9kg Ball Slam, 50 reps
Squat Jump, 50 reps
Burpee Pull Up, 25 reps
40kg Push Press, 50 reps
Toes to Bar, 50 reps
24″ Box Jump, 50 reps
32kg Kettlebell American Swing, 50 reps
Walking Lunge, 100 steps

Post time to comments

Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.”
Samuel Smiles

Another amazing sunrise over the carpark of pain

Posted in wod | Tagged: , , | 21 Comments »

Tuesday 02 August 2011

Posted by The Coach on August 1st, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
“NANCY”

5 rounds for time of:
Run, 400m
45kg Overhead Squat, 15 reps

Post time to comments

Compare to 24/08/10

Posted in wod | Tagged: , , | 6 Comments »

Monday 01 August 2011

Posted by The Coach on July 31st, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

“CrossFit Total”
Back Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

Post each load and your CFT score to comments

CrossFit Total Rankings (FAQ 4.9)

Congratulations to Southern CrossFit, coming in 25th at The CrossFit Games. Well done guys.

Jeremy - Kettlebell Floor Press

Posted in wod | Tagged: | 17 Comments »

Saturday 19 March 2011

Posted by The Coach on March 18th, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
With 60kg perform 10 rounds for time of:
Deadlift, 8 reps
Power Clean, 6 reps
Push Jerk, 4 reps
Front Squat, 2 reps

Post time to comments

Rhys taking a well-deserved breather during "Eva"

Posted in wod | Tagged: , , | 12 Comments »