Posted by The Cell on March 20th, 2010
The relational aspect of life dictates that one’s journey must be intertwined at least in part with another. Humanity is a relational being, this dependency is clear through interaction with each other, our relationships, our reliance on technology, the Earth, oxygen, food, water, the examples are virtually infinite. To understand this deep concept of how our existence functions is to understand certain complexities of life. We need to understand that it is OK to rely on something or someone for our own survival. To know this in fullness may just eliminate humanity’s ego and social blindness at a collective level… Stef Sifandos.
Posted in Rest Day | Tagged: Active Recovery, Perth, reflection, Rest, Western Australia | 7 Comments »
Posted by The Cell on March 19th, 2010
Strength
Power Clean
5-5-5 reps
Use ascending sets
Post loads to comments
WOD
Jingle Jangles
10 rounds
30 secs work/30 secs rest
Standard is hand touch to ground at each end.
Post total lengths to comments
The Robb Wolf Fish Oil Calculator. Get Some!
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 9 Comments »
Posted by The Cell on March 18th, 2010
The time has come to see how fit you really are.
Have you just started at The Cell? Are you ready to tackle the Novice level?
Or are you a Fire-Breather and think you’re up to the challenge of the Elite standard?
The Cell is holding their first Real Fitness Standards Grading on Saturday 10 April 2010 at 11am.
What are The Cell – Real Fitness Standards?
Go here for our standards.
What’s involved in the Grading?
1. Check out the standards here and determine where you’re at physically and mentally.
2. Nominate via email which level you wish to be graded at.
3. Pay your $50 grading fee.
4. The Cell Coaches, Stef and Jason, will randomly select 8 physical tasks from the nominated level, plus 1 x Endurance standard, plus the WOD for that level.
5. On Grading Day, you will be judged by The Cell Coaches on each of the randomly selected tasks which must be completed to the required standard.
6. If you pass all tasks, you will be awarded with that Grade; Novice, Beginner, Intermediate, Advanced or Elite.
7. Successful athletes will be awarded The Cell Real Fitness Standards – Level T-Shirt, The Cell Real Fitness Standards – Level Wrist Band and a place on The Cell – Real Fitness Standards Whiteboard.
Fail one task and you fail the grading. We make no apologies for the Standards being high and tough to pass. Our athletes are fit across broad time and modal domains. We expect and reward that.
Any questions – please email Jason
Posted in event | 4 Comments »
Posted by The Cell on March 18th, 2010
Strength
Back Squat
5-5-5-5-5 reps
Use ascending sets
Then
1 x 20 reps
Use approx 70% 5RM
Post loads to comments
WOD
21-15-9 rep rounds for time of:
60kg Hang Power Clean
10kg Wall Ball
Post time to comments
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 7 Comments »
Posted by The Cell on March 17th, 2010
WOD
With a 24kg Kettlebell, perform 7 rounds for time of:
Goblet Squat, 10 reps
Goblet Lunge 5/5 reps
American Swing, 10 reps
Snatch, 5/5 reps
Clean & Push Press 5/5 reps
Post time to comments
Audio Interview with Jeff Martone, Tactical Athlete.com and CrossFit’s Kettlebell Subject Matter Expert. (MP3)
Posted in wod | Tagged: affiliate, CrossFit, kettlebell, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 12 Comments »
Posted by The Cell on March 16th, 2010
Hey Team,
We’ve had some interest from Members wanting to do a bulk purchase of Kettlebells from Australian Kettlebells and therefore saving on shipping. If you’re keen to get some KB’s, please email Jason ASAP with your order. He’ll then get a quote and advise you how much your order will come to. If you don’t email Jase by Friday, you’ll miss out.
Same goes for the Buddy Lee Jump Ropes. Unfortunately Buddy Lee is out of stock until the end of April but orders and payments are being taken now for the first shipment that comes in. If you want a Buddy Lee rope, please email Jason ASAP with details of the type of rope you want.
Please note, The Cell won’t be making anything from this. We’re arranging shipments to help our Members and this offer is only open to Members of The Cell.
Train Hard!!
Posted in Products | Tagged: kettlebell | Comments Off
Posted by The Cell on March 16th, 2010
Strength
Deadlift
3-3-3 reps
Use ascending sets
(eg 1st Set – 75% 3RM
, 2nd Set – 85% 3RM,
3rd Set – Aim for a 3RM PB)
Then
1 x 15 reps
Use approx 75% 5RM
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
60kg Thruster, 7 reps
Burpee, 9 reps
Post rounds to comments
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 12 Comments »
Posted by The Cell on March 15th, 2010
Strength
Press
3-3-3 reps
Use ascending sets
then
10-7-4 reps
Use approx 85% 5RM
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
Rope Climb, 1 ascent
Sledgehammer Smashes, 25 reps – Left
Sledgehammer Smashes, 25 reps – Right
Post rounds to comments
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 17 Comments »
Posted by The Cell on March 14th, 2010
WOD
For time:
Pull Up, 100 reps
Clapping Push Up, 100 reps
20kg Weighted Sit Up, 100 reps
21″ Box Jump, 100 reps
Post time to comments
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 25 Comments »
Posted by The Cell on March 13th, 2010
“We are the same as plants, as trees, as other people, as the rain that falls. We consist of that which is around us, we are the same as everything” Buddha
Posted in Rest Day | Tagged: Active Recovery, Perth, Real Fitness, reflection, Rest | 7 Comments »
Posted by The Cell on March 11th, 2010
Posted in wod | Tagged: affiliate, CrossFit, deadlift, kettlebell, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 6 Comments »
Posted by The Cell on March 10th, 2010
Strength
Press
5-5-5 reps
Use ascending sets
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
24kg Kettlebell Snatch, 20 reps
21″ Box Jump, 15 reps
Post time to comments
Posted in wod | Tagged: affiliate, CrossFit, kettlebell, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 7 Comments »
Posted by The Cell on March 9th, 2010
Strength
Back Squat
5-5-5 reps
Use ascending sets
Post load to comments
WOD
40-30-20-10 rep rounds for time of:
16kg Double Kettlebell Push Press
Sit Ups
Post time to comments
Why the low bar back squat is king
Posted in wod | Tagged: affiliate, CrossFit, kettlebell, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 11 Comments »
Posted by The Cell on March 8th, 2010
WOD
“TABATA FUN”
Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements:
10kg Wall Ball
Burpee
24kg Kettlebell American Swing
Double Unders
Record your lowest rep count for each movement for each of the 8 rounds. Add the 4 together. This is your score.
Post score to comments
Hand Care
Posted in wod | Tagged: affiliate, CrossFit, gymnastics, kettlebell, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 11 Comments »
Posted by The Cell on March 7th, 2010
Strength
Power Clean
3-3-3 reps
Use ascending sets
Post load to comments
WOD
5 rounds for time of:
140kg Deadlift, 7 reps
Knees to Elbows, 21 reps 2
Post time to comments
Some Aspects About Restoration of Work Capacity By L.S. Homenkova
What do you do to recover from your training sessions? Read the above article and discuss via comments.
Posted in wod | Tagged: affiliate, CrossFit, deadlift, olympic, Perth, strength bias, task priority, weightlifting, Western Australia, wod | 19 Comments »
Posted by The Cell on March 5th, 2010
WOD
As many rounds as possible in 20 minutes of:
60kg Hang Power Clean, 5 reps
Pull Up, 7 reps
21″ Box Jumps, 9 reps
Post rounds to comments
Posted in wod | Tagged: affiliate, CrossFit, olympic, Perth, Real Fitness, strength bias, time priority, weightlifting, Western Australia, wod | 9 Comments »
Posted by The Cell on March 4th, 2010
Strength
Deadlift
1 x 3 reps
Aim for a 3RM PB
Post load to comemnts
WOD
5 rounds for time of:
10kg Medicine Ball Clean, 10 reps
Ring Dip, 10 reps
Post time to comments
Posted in wod | Tagged: affiliate, CrossFit, deadlift, max effort, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 10 Comments »
Posted by The Cell on March 3rd, 2010
Strength
Press
1 x 5 reps
Aim for a 5RM PB
Post load to comments
WOD
5 rounds of:
With a continuously running clock
Row 500m every 3.30 mins
Record time for each of the five effort to comments
Posted in wod | Tagged: CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 6 Comments »
Posted by The Cell on March 3rd, 2010
The need to cancel some classes this week has necessitated the addition of some extra class times.
On Thursday evening a 7.30pm class, with Jason, has been added.
On Friday morning, a 7.30am class, with Jason, has been added.
Register via your online scheduler. Get in quick as the spots are filling fast!
1 spot left at 7.30pm tomorrow night. If you want the last spot, drop Jason a text or email jason@thecellfitness.com.au
3 spots left for Friday morning 7.30am!
Posted in event | Leave a Comment »
