Strength
Back Squat
85% 5RM x 5 x 5
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WOD
“FRAN”
21-15-9 rep rounds for time of:
45kg Thruster
Pull Ups
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Vicki has continued to hit up a WOD at 5.30am, 3 x week throughout her pregnancy. Inspiring!!
Wednesday 10 February 2010
Posted by The Cell on February 9th, 2010
Posted in wod | Tagged: Benchmark, CrossFit, strength bias, task priority, wod | 4 Comments »
Tuesday 09 February 2010
Posted by The Cell on February 8th, 2010
WOD
“JASON”
For time:
Squat, 100 reps
Muscle Up, 5 reps
Squat, 75 reps
Muscle Up, 10 reps
Squat, 50 reps
Muscle Up, 15 reps
Squat, 25 reps
Muscle Up, 20 reps
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Combat Conditioning
It was cancelled due to poor attendance numbers.
Do you want it to return?
If so, what day and time? Friday’s at 5.30pm or Saturday’s at 7.30am?
Answer our online survey and tell us exactly what you want.
Posted in wod | Tagged: CrossFit, hero, strength bias, task priority, wod | 15 Comments »
Monday 08 February 2010
Posted by The Cell on February 7th, 2010
Strength
Power Clean
85% 3RM x 2 x 5
(Remember this prescription means 5 sets of 2 reps)
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WOD
5 rounds for time of:
32kg Kettlebell American Swing, 15 reps
Ring Dip, 10 reps
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Posted in wod | Tagged: CrossFit, kettlebell, strength bias, task priority, weightlifting, wod | 12 Comments »
Sunday 07 February 2010
Posted by The Cell on February 6th, 2010
“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative and creation, there is one elementary truth, the ignorance of which kills countless ideas and splendid plans; that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events, issues from the decision, raising in one’s favour, all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would of come his way”. Unknown Author.
Posted in Rest Day | Tagged: reflection, strength bias | 4 Comments »
Beyond The Whiteboard
Posted by The Cell on February 6th, 2010
You can now record your Cell WOD’s online at Beyond The Whiteboard.
The most used CrossFit Log. Post results for every CrossFit workout and create your own. Track meals, body fat, benchmarks and more. See where you rank among other Crossfitters and view site-wide results for every workout.
We will enter The Cell’s WOD’s into the system. Simply sign up as a user, you will be prompted to find your gym. Search for The Cell CrossFit and away you go.
It does cost $3/month to use which is a transaction between you and Beyond the Whiteboard. The Cell has no control nor financial interest in this.
Posted in Products | Tagged: Beyond the Whiteboard, CrossFit, wod | Leave a Comment »
Saturday 06 February 2010
Posted by The Cell on February 5th, 2010
Strength
Press
1 x 5
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WOD
5 rounds for time of:
Knees to Elbows, 10 reps
21″ Box Jump, 20 reps
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Posted in wod | Tagged: CrossFit, strength bias, task priority, wod | 2 Comments »
Friday 05 February 2010
Posted by The Cell on February 4th, 2010
WOD
As many rounds as possible in 20 minutes where 1 round =
85% 3RM Deadlift, 1 rep
Pull Up, 1 rep
85% 3RM Deadlift, 3 reps
Pull Up, 3 reps
85% 3RM Deadlift, 5 reps
Pull Up, 5 reps
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Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 15 Comments »
Thursday 04 February 2010
Posted by The Cell on February 3rd, 2010
Strength
Power Clean
1 x 3
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WOD
As many rounds as possible in 12 minutes of:
Push Up, 10 reps
Sit Up, 15 reps
Walking Lunge, 20 steps
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Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 11 Comments »
Wednesday 03 February 2010
Posted by The Cell on February 2nd, 2010
WOD
As many rounds as possible in 30 minutes of:
Row, 12 calories
35kg Thruster, 12 reps
Burpee, 12 reps
Walking Lunge, 12 steps
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Become a Cell member during our 1st Birthday Celebrations (1/2 to 14/2) and receive 15% off your 1st month!!
Congrats to Bliss and Gavin on their recent engagement. Well done guys. All the best for your future together.
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 25 Comments »
Tuesday 02 February 2010
Posted by The Cell on February 1st, 2010
Strength
Deadlift
1 x 3
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WOD
5 rounds for time of:
Ring Push Up, 10 reps
24kg Kettlebell Swing, 20 reps
Double Under, 30 reps
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Register Now For The Cell Challenge starting this Saturday!
Posted in wod | Tagged: CrossFit, kettlebell, strength bias, task priority, wod | 20 Comments »
Monday 01 February 2010
Posted by The Cell on January 31st, 2010
Strength
Back Squat
1 x 5
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This week we’re lowering the volume with our strength work and leaving the load prescription up to you. Today is a single set of 5 repetitions. If you want to go for a new 5 rep max, go for it. If you’re not quite feeling it, back off the load and work your form. Either way, you win.
WOD
5 rounds for time of:
Handstand Push-Up, 5 reps
Pull-Up
, 10 reps
Squat, 20 reps
Post time to comments
Sub for HSPU’s is Piked Push Ups
To celebrate The Cell’s 1st Birthday this Sunday the 7th February, we’re offering some great specials for the next 2 weeks.
- Upgrade your membership package and receive your 1st month for the same price as your previous monthly membership package!! i.e. Upgrade from Silver to Gold and, as well as the massive benefits you get from the Gold Membership, you receive your first Gold month for $330, saving you $50!
- Women’s “The Cell” T-shirts, Now $25 or buy 2 for $40!!
- Save $10 off all Power Bands
- Save $15 0ff Foam Rollers
Get in quick because stocks are limited and once we’re sold out, we’re sold out!
These specials run from Monday 01/02/10 to Sunday 14/02/10
Posted in wod | Tagged: CrossFit, gymnastics, strength bias, task priority, wod | 19 Comments »
Sunday 31 January 2010
Posted by The Cell on January 30th, 2010
“When I recognise that I’m a human being who sometimes makes mistakes, I do not get caught up in the illusion of self importance.” Deepak Chopra.
Posted in Rest Day | Tagged: Active Recovery, reflection, Rest | 3 Comments »
Saturday 30 January 2010
Posted by The Cell on January 29th, 2010
Strength
Press
90% 5RM x 5 x 3
then
85% 5RM x 10-7-4 reps
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WOD
5 rounds for time of:
45kg Power Snatch, 5 reps
Row 200m
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Posted in wod | Tagged: CrossFit, strength bias, task priority, wod | 4 Comments »
Friday 29 January 2010
Posted by The Cell on January 28th, 2010
WOD
Five rounds for time of:
45kg Overhead Squat, 15 reps
Row 500 meters
25 Sit-ups
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The Cell gets some CrossFit Endurance exposure
One of the new Cell T-Shirt logo's
Posted in wod | Tagged: CrossFit, strength bias, task priority, wod | 10 Comments »
Thursday 28 January 2010
Posted by The Cell on January 27th, 2010
Strength
Power Clean
90%3RM x 3 x 3
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WOD
21, 15, 9 rep rounds for time of:
Push Press 60kgs
Ring Dips
Burpees
Row (for calories)
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If you’re keen to further your CrossFit knowledge or maybe even become a Coach at The Cell, there’s a CrossFit Level 1 Certification coming up in Perth. Go here for further details.
Posted in wod | Tagged: CrossFit, strength bias, task priority, wod | 8 Comments »
Wednesday 27 January 2010
Posted by The Cell on January 26th, 2010
WOD
For time:
Sprint 200 Meters
50 Knees to Elbows
Sprint 200 Meters
40 Knees to Elbows
Sprint 200 Meters
30 Knees to Elbows
Sprint 200 Meters
20 Knees to Elbows
Sprint 200 Meters
10 Knees to Elbows
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Posted in wod | Tagged: CrossFit, gymnastics, Met Con, task priority, wod | 8 Comments »
Tuesday 26 January 2010
Posted by The Cell on January 25th, 2010
Strength
Deadlift
90% 3RM x 3 x 3
Then
90%5RM x 15 x 1
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A word on rep/set prescriptions.
When the load is prescribed as it is above; 90% of your 3 repetition maximum, the reps will be indicated next, followed by the sets. i.e Deadlift 90%3RM x 3 x 5 = 3 repetitions x 5 sets.
When the load is not prescribed, the reps and sets are reversed. i.e. Back Squat 3 x 5 = 3 sets of 5 repetitions.
WOD
5 rounds for time of:
75kg Hang Power Clean, 5 reps
Double Unders, 20 reps
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Happy Australia Day!!
After training, kick back and contemplate how lucky we are to live in the Great Southern Land.
Posted in wod | Tagged: CrossFit, deadlift, strength bias, task priority, wod | 13 Comments »
Monday 25 January 2010
Posted by The Cell on January 24th, 2010
Strength
Back Squat
90% x 5 x 3
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WOD
Jingle Jangles
30:30 x 10 rounds
What is a Jingle Jangle?
Place 2 cones 5 metres apart. Run between the two continuously for 30 secs. Rest 30 seconds and repeat 10 times. Your lowest number of lengths is your score. A length = running from one cone to the other.
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Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 13 Comments »
Sunday 24 January 2010
Posted by The Cell on January 23rd, 2010
“Life is a relationship between elements, substances, consciousness and human beings”. Deepak Chopra.
It should be known that whatever we do in life, whatever our interactions may be and whatever we claim to know; these realities cannot be known without the interaction of one with another. To know the bar, the bar must know you, to be at one with the bar, you must interact accordingly and respect your surroundings, this is when you will reach a place of higher understanding and wisdom…
Posted in Rest Day | Tagged: Active Recovery, reflection, Rest | 7 Comments »
Saturday 23 January 2010
Posted by The Cell on January 22nd, 2010
Strength
Press
85% x 5 x 3
Then
75% x 10-7-4
Post loads to comments
WOD
5 rounds for time of:
B/W Back Squat, 10 reps
Burpee Box Jumps, 7 reps
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Posted in wod | Tagged: CrossFit, strength bias, task priority, wod | 11 Comments »
