The Cell

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

    Advertisements
  • 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



Posts Tagged ‘time priority’

Tuesday 01 November 2011

Posted by The Coach on October 31st, 2011

WENDLER STRENGTH 4.1
Deadlift
3 x 5 x 65-75-85% of 90% of 1RM

WOD
Buy In: 50 GHD Sit Ups
Tabata Front Squat 30kg (20kg)
Check Out: 50 GHD Sit Ups

Post total reps to comments

NEWS FLASH: Confirmation that Storm has taken out the Silver medal in her category at the IWF World Masters Championship in Cyprus! Great work Storm!!

Advertisements

Posted in wod | Tagged: , | 19 Comments »

Thursday 27 October 2011

Posted by The Coach on October 26th, 2011

WOD
“Tabata KB”
With a 16kg (12kg) Kettlebell perform 20 seconds of work with 10 seconds rest for 8 intervals each of:
Russian Swing
Snatch
Clean
Goblet Squat
Chest to Overhead
1 min rest between movements.
Score is total reps

Post score to comments

“After the game, the king and the pawn go into the same box.”
Italian Proverb

Posted in wod | Tagged: , , | 44 Comments »

Monday 24 October 2011

Posted by The Coach on October 23rd, 2011

MET CON MONDAY
WOD

1. As many rounds as possible in 10 mins of:
25kg (17.5kg) Sandbag Get Up

Post reps to comments

Sandbag Get Up

Rest 5 mins

2. As many rounds as possible in 12 minutes of:
Hand Stand Push Up, 3 reps
Pull Up, 6 reps
32kg (24kg) Russian Kettlebell Swing, 9 reps

Post time to comments

Our own Cell Senior Coach, Storm, heads off tonight to represent Australia at the International Weightlifting Federation World Masters Championship in Limassol, Cyprus. We are extremely proud of Storm and wish her the best of luck and good lifting. We’ll keep you all updated on her progress and post the link to the live feed when it becomes available.

Crush it Storm!

Storm - Post WOD, CrossFit Games Australian Regional 2011

Posted in wod | Tagged: , | 22 Comments »

Saturday 22 October 2011

Posted by The Coach on October 21st, 2011

WENDLER STRENGTH 3.3
Back Squat
5 x 75%, 3 x 85%, 1 or more x 95% of 90% of 1RM

Post loads to comments

WOD
Every minute for 12 minutes perform:
50kg (35kg) Power Snatch, 2 reps
Burpee, 4 reps

Record the time taken for each work period. Add them together. This is your score.

Post score to comments

Posted in wod | Tagged: , | 31 Comments »

Friday 14 October 2011

Posted by The Coach on October 13th, 2011

WENDLER STRENGTH 3.2
Power Clean
3 x 3 x 70-80-90% of 90% 3RM

Post loads to comments

WOD
With a 32kg (24kg) Kettlebell, perform:
150 Kettlebell American Swings with as little rest as possible.

Score is your total rest period

Post total rest period to comments

Here’s “More than you wanted to know about rice

Margaret - Event 1, Primal Pairs 2011

Posted in wod | Tagged: , | 33 Comments »

Thursday 13 October 2011

Posted by The Coach on October 12th, 2011

WOD
“Tabata This”

20 seconds of work:10 seconds of rest, repeated for 8 intervals each of:

  • Squat (reps)
  • Row (cals)
  • Pull Ups (reps)
  • Sit Ups (reps)
  • Push Ups (reps)

1 minute rest between movements
Score is lowest # of reps per movement added together

Post score to comments

Unrest of spirit is a mark of life; one problem after another presents itself and in the solving of them we can find our greatest pleasure.
”
Kal Menninger

Posted in wod | Tagged: , , | 15 Comments »

Monday 10 October 2011

Posted by The Coach on October 9th, 2011

MET CON MONDAY
WOD
As many rounds as possible in 20 mins of:
15′ Rope Climb, 1 ascent
Burpee + 180kg Tyre Flip, 5 reps
12lb Sledghammer Strike, 50 reps

Post rounds to comments

“Nothing will ever be attempted if all possible objections must first be overcome.”
Samuel Johnson

Stef - Event 1, Primal Pairs 2011

Posted in wod | Tagged: , | 12 Comments »