The Cell

Real Fitness

Are you becoming frustrated?

Posted by The Cell on May 11th, 2012

Something is really frustrating us. Actually it’s not just us, it’s frustrating and dare we say upsetting dozens of Cell members. The worst thing of all is that it is fellow Cell mates that are causing this heightened level of frustration. It is becoming increasingly worse as the mornings get darker and colder.

So what is causing this dis-ease and overwhelming frustration? Check this out

This is a screen shot from some morning classes. Do you see the issue?

We had 8 people booked into the 5.30am class with 1 person on the wait list. Guess what? 4 people didn’t show up! On the face of it that doesn’t seem like a big deal. The problem is that the same thing is repeated on a daily basis. Often with 3 people on the wait list who could’t get in to train because the class was full. But then people didn’t show up and the class ends up half full, or half empty depending on how you look at it. We’re  glass half full kinda guys ;-)

Anyway, check out this stat. Year to date we’ve had 729 late cancels! That is people who just haven’t shown up to their class. If people let us know they can’t make it, because let’s face it, shit happens; you get stuck at work, you wake up feeling like death, the kids are annoying, we early cancel them. They keep the class and we can add someone from a wait list. Now let’s say each visit costs the athlete around $20 that’s a massive $14,580 that has been spent by people not showing up. And it’s only May!! The worst offender has not shown up 39 times! That’s around $780 they may as well have pulled out of their pocket and put a match to. Holy shit!

As business owners we don’t have to care. We still get paid when people don’t show up. But we’re not just business owners. We’re coaches first and we actually care about each and every one of our athletes. We care when people don’t show up. Are they sick? Are they injured? Are they lacking motivation? Do they need to man up? We don’t want you wasting your money by not showing up. If you haven’t been to a class in a week or so, we call you. We want you in the gym training the house down. We want you actively pursuing your goals. We value you, your fitness, your well-being and your happiness. If you just don’t show up for a class you’re letting yourself down. You’re letting down your coach and you’re letting down your fellow Cell mates.

Again, we understand that life sometimes gets in the way. But please let us know when you can’t make a class. The earlier the better. Many people do this already and we thank those people for doing so. You need to have your coach’s phone number on hand, if you don’t then grab it.

Posted in Blog | 3 Comments »

Western Mudd Rush

Posted by The Cell on May 10th, 2012

The Cell has entered a team in the upcoming Western Mudd Rush being held at the State Equestrian Centre, Brigadoon on Sunday 19 August 2012.

What is the Western Mudd Rush?
An insane challenge with mud packed, ball breaking obstacles that will make it the craziest day you will ever survive! It’s not just your average fun run!

Register now! Join The Cell Team in the 9am wave.

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Posted in event | 4 Comments »

Friday 11 May 2012

Posted by The Cell on May 10th, 2012

WOD
5 rounds for time of:
60kg (42.5kg) Deadlift, 15 reps
Ring Dip, 15 reps

Post time to comments

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Posted in wod | 6 Comments »

Thursday 10 May 2012

Posted by The Cell on May 9th, 2012

STRENGTH 1A.2
Back Squat
3-3-3 or more @ 70-80-90% of 90% 1RM

Post loads to comments

WOD
As many reps as possible in 9 mins of:
35kg (25kg) Power Snatch.
Every minute on the minute, drop and perform 5 Burpees.

Post total Snatch reps to comments

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Posted in wod | 6 Comments »

Wednesday 09 May 2012

Posted by The Cell on May 8th, 2012

STRENGTH 1A.2
Deadift
3 x 3 x 70% 1RM
(Add approx 2.5kgs to previous starting load)

Post loads to comments

WOD
21-15-9 reps for time of:
60kg (42.5kg) Thruster
5m Jingle Jangle Sprints
15′ Rope Climb, 2 ascents after each round

Post time to comments

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Posted in wod | 13 Comments »

Tuesday 08 May 2012

Posted by The Cell on May 7th, 2012

WOD
4 rounds for time of:
25 Pull Ups
200m Run
30 Push Ups
200m Run
35 Sit Ups
200m Run
40 Air Squats
200m Run

Post time to comments

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Posted in wod | 24 Comments »

12-Week Tactical Strength Challenge

Posted by The Cell on May 7th, 2012

The TACTICAL STRENGTH CHALLENGE (TSC) is a fitness competition consisting of three events:

  • A three-attempt max effort deadlift
  • Pull Ups for max reps
  • Kettlebell Snatches for max reps in a 5:00 min time period

PURPOSE
The purpose of the TSC is to test absolute strength (deadlift), bodyweight-relative strength (pullups), and cardiovascular endurance (kettlebell snatches). The three events test a unique trade-off between these abilities. Heavier participants have an advantage in the deadlift, lighter participants have an advantage in pullups. The kettlebell snatch tests all participants more or less equally.

Register now!

CLASSES OF COMPETITION
We are running with 4 Divisions.

  1.  Men’s Open Division uses a max deadlift, pullups with 10kg of added weight, and snatches with a 24kg kettlebell.
  2. Men’s Scaled Division uses a max deadlift, bodyweight pullups, and snatches with a 16kg kettlebell.
  3. Women’s Open Division uses a max deadlift, bodyweight pullups, and snatches with a 16kg kettlebell.
  4. Women’s Scaled Division uses a max deadlift, small (Red) band pullups, and snatches with a 12kg kettlebell.

There are no weight classes, since the different events variously favour heavier or lighter competitors by design.

You will perform the TSC on two days; The Baseline Day, where we will get a starting score for you and The Test Day, this is 12-weeks later where you will attempt to better your Baseline Day score.

WHEN: The Baseline Day – Saturday 26 May 2012, 12pm (we’ll have the BBQ fired up for lunch too)
The Test Day: Saturday 11 August 2012, 12pm
WHERE: The Cell
WHO: Anyone!
ENTRY FEE: $30.00 ($20 goes into the prize money kitty)

Cash prizes will be awarded with 60% of the kitty going to the Most Improved Male and Female Athletes in each Division and 40% to the Best Overall Male and Female Scores in the Open Divisions.

Register now!

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Posted in event | 12 Comments »

Monday 07 May 2012

Posted by The Cell on May 6th, 2012

STRENGTH 1A.2
Power Clean
3-3-3 @ 70-80-90% of 90% 3RM

Post loads to comments

WOD
30-20-10 reps for time of:
10kg (7kg) Wall Ball
Pull Ups

Post time to comments

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Posted in wod | 14 Comments »

Sunday 06 May 2012

Posted by The Cell on May 5th, 2012

“Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is life, fight for it.”
Mother Teresa.

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Posted in Rest Day | No Comments »

Saturday 05 May 2012

Posted by The Cell on May 4th, 2012

STRENGTH 1A.1
Press
5-5-5 or more @ 65-75-85% of 90% 1RM

Post loads to comments

WOD
As many rounds as possible in 8 minutes of:
180kg (120kg) Tyre Flip, 4 reps
60kg (42.5kg) Power Snatch, 5 reps

Post rounds to comments

The greatest mistake you can make in life is to be continually fearing you will make one.
Elbert Hubbard

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Posted in wod | 12 Comments »