YOU TRAIN HARD AND THINK YOU’RE GETTING FIT.
BUT ARE YOU REALLY?
JOIN THE FEW WHO HAVE ALREADY FOUND OUT!
The Cell is holding their Real Fitness Standards Grading for Level 1 candidates on Saturday March 10 2012 at 8.3oam.
LEVEL I GRADING
Posted by The Cell on February 20th, 2012
Tags: Grading, Level I
Posted in event | No Comments »
CrossFit Games Open @ The Cell
Posted by The Cell on February 8th, 2012
DO YOU HAVE WHAT IT TAKES?
It’s that time of the year again when the CrossFit world gears up for the Reebok CrossFit Games Open.
5 events over 5 weeks.
The Cell will be hosting all events.
Tags: CrossFit Games
Posted in event | 2 Comments »
Thursday 23 February 2012
Posted by The Cell on February 22nd, 2012
WOD
“THE COMPLEX”
6 rounds of:
Deadlift, 6 reps
Bent Over Row, 6 reps
Hang Power Clean, 6 reps
Front Squat, 6 reps
Push Press, 6 reps
Back Squat, 6 reps
Increase load per round.
Score is cumulative load.
WOD Demo – Jase (with some push ups thrown in)
Tags: Barbell Complex
Posted in wod | 40 Comments »
Wednesday 22 February 2012
Posted by The Cell on February 21st, 2012
STRENGTH 2.4 – De-Load Week
Back Squat
5-5-5 @ 40-50-60% of 1RM
Post loads to comments
WOD
2 rounds for time of:
75 Squats
50 Pull Ups
25 Ring Dips
Post time to comments
“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”
Greg Glassman
On the 20-21 October 2012 Cell Kids Coach, Carole, will be participating in the 2012 Sun Super Ride to Conquer Cancer. This is a 200km ride over 2 days where participants need to raise at least $2500 to take part. Help Carole get to the start line by donating any amount here. Your donation goes directly towards the ongoing fight to cure cancer with all proceeds benefitting the Western Australian Institute for Medical Research.
Tags: Cell Strength Program, de-load, task priority
Posted in wod | 6 Comments »
Tuesday 21 February 2012
Posted by The Cell on February 20th, 2012
WOD
For time:
Run 800m
30 Burpees
100kg (70kg) Deadlift, 15 reps
Run 800m
100kg (70kg) Deadlift, 15 reps
30 Burpees
Run 800m
Post time to comments
We don't take performance standards lightly at The Cell
Tags: Met Con, task priority
Posted in wod | 17 Comments »
Monday 20 February 2012
Posted by The Cell on February 19th, 2012
STRENGTH 2.4
Deadlift
3 x 3 x 85% 1RM
Post loads to comments
WOD
As may rounds as possible in 10 minutes of:
60kg (42.5kg) Power Clean, 7 reps
Push Ups, 21 reps
Post time to comments
Six Truths of Weightlifting Technique
Register now for the Paleo Summit
Congrats to our newest member of the Level III Club - Corbin
Tags: Cell Strength Program, task priority
Posted in wod | 14 Comments »
Sunday 19 February 2012
Posted by The Cell on February 18th, 2012
Follow your bliss and don’t be afraid, and doors will open where you didn’t know they were going to be. Joseph Campbell.
Tags: Active Recovery, reflection, Rest
Posted in Rest Day | No Comments »
Saturday 18 February 2012
Posted by The Cell on February 17th, 2012
STRENGTH 2.3
Power Clean
5 x 75%, 3 x 85%, 1 or more x 95% of 90% of 3RM
Post loads to comments
WOD
3 rounds for time of:
Body Weight Clean & Jerk, 5 reps
Pull Up, 10 reps
Run 400m
Post time to comments
“Obstacles are those frightful things you see when you take your eyes off your goals.”
Henry Ford
Good luck to those fire breathers having a crack at the Level III/IV Grading today. We kick off at 8am!
Tags: Cell Strength Program, task priority
Posted in wod | 5 Comments »
Friday 17 February 2012
Posted by The Cell on February 16th, 2012
STRENGTH 2.3
Press
5 x 75%, 3 x 85%, 1 or more x 95% of of 1RM
Post loads to comments
WOD
For time:
100 Squats
5 Pull Ups
Sprint 100m
75 Squats
10 Pull Ups
Sprint 100m
50 Squats
15 Pull Ups
Sprint 100m
25 Squats
20 Pull Ups
Sprint 100m
Post time to comments
Tips for a supreme overhead press…
Tags: Cell Strength Program, task priority
Posted in wod | 22 Comments »
Thursday 16 February 2012
Posted by The Cell on February 15th, 2012
WOD
“Tabata Kettlebell”
With a 24kg (16kg) Kettlebell, perform 20 seconds of work, 10 seconds of rest for 8 intervals of each of the following movements:
Snatch
Goblet Squat
American Swing
Clean
Rest 1 minute between movements
Post total reps to comments
Scientific Analysis of the Kettlebell Swing, Snatch and Carry
Tags: Met Con, Tabata, time priority
Posted in wod | 27 Comments »
Wednesday 15 February 2012
Posted by The Cell on February 14th, 2012
STRENGTH 2.3
Back Squat
5 x 75%, 3 x 85%, 1 or more x 95% of 90% of 1RM
Post loads to comments
WOD
For time:
Double Under, 100 reps
Body Weight Back Squat, 15 reps
24kg (16kg) Double Kettlebell Clean & Overhead, 30 reps
Double Under, 100 reps
Post time to comments
“Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.”
Greg Glassman, founder of CrossFit
Tags: Cell Strength Program, task priority
Posted in wod | 9 Comments »