The Cell

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STRENGTH

Back Squat

7 sets x 3 reps @ 50-60% of 1RM

60-90 secs rest between sets

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WOD

As many rounds as possible in 12 minutes of:

30kg Power Snatch, 12 reps

Push Ups, 10 reps

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“The only way of finding the limits of the possible is by going beyond them into the impossible.”

Arthur C. Clarke

Another sad day for many members of The Cell and The Cell coaches. Today we officially farewell one of the greats from our community. Bliss has left to go to Adelaide to commence a new life with her family. She will be missed dearly but we look forward to the regular short trips back to Perth where she will hit it hard with her Cell inmates once again. Bliss has always given her best to every workout. You truly are inspirational Bliss. Thank you for the great times, entertainment and always giving the boys some solid times to chase. Travel safe BlissBomb…

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POWER

Power Clean

7 sets x 2 reps @ 60% of 1RM

60-90 sec rest between sets

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WOD

5 rounds for time of:

42.5kg Push Jerk, 15 reps

Pull Up, 15 reps

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We say bon voyage to a couple of awesome members this week. Nick and our July Athlete of the Month, Nikita are setting off on the trip of a lifetime. Have a great time guys, we’ll miss you loads but look forward to seeing you both again in 12 months.

-UNLOAD WEEK-

Light “EVA”

5 rounds for time of:

Run 400m

16kg Kettlebell Swing, 30 reps

Pull Up, 15 reps

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This week concludes our current strength phase. Next week we will be completing the CrossFit Total. The following week sees our strength work moving into a Wendler 5/3/1 phase. We’ll be following the set/rep/loading schemes of the program in order to make our athletes stronger. It is a very simple program and simple works. All you need to do is lift stuff and RECORD YOUR LOADS! Don’t come into a session with no idea of what you’re going to be lifting; record and plan.

“Failing to plan is planning to fail.”

Anonymous

Hannah has been flying through some WOD's since starting at The Cell a few weeks ago.

STRENGTH

Deadlift

3 x 3 reps

+

1 x 15 x 70% 3RM

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WOD

5 Rounds for Time of:

Bodyweight Power Clean, 3 reps

Bodyweight Front Squat, 5 reps

Ring Dip, 7 reps

Pull Up, 9 reps

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STRENGTH

Press

3 x 5 reps

+

10-7-4 reps @ 70% 5RM

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WOD

5 Rounds For Time Of:

42.5kg Power Snatch, 5 reps

42.5kg Overhead Squat, 10 reps

Run, 400m

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“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”

Aristotle

WOD

As many rounds as possible in 15 minutes of:

Muscle Up, 3 reps

GHD Sit Up, 15 reps

32kg Kettlebell Suitcase Carry, 50m

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The big tyre was nothing for Arne during "Spiros"

STRENGTH

Back Squat

3 x 5 reps

+

1 x 20 x 70% 5RM

WOD

As Many Rounds as Possible in 15 Minutes of:

25kg Sandbag Carry, 100m

25kg Sandbag Lunge, 25m

Sit Up, 25 reps

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POWER

Power Clean

3 x 3 reps

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WOD

For time:

45kg From the Hang to Overhead, 50 reps

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“It was a high counsel that I once heard given to a young person, “Always do what you are afraid to do.”"

Ralph Waldo Emerson

Cell Members Sunday Sesh – This Sunday 24th at the Left Bank, East Freo. See you there from 4pm

MET CON MONDAY
WOD
5 rounds for time of:
Body Weight Back Squat, 15 reps
Double Unders, 30 reps
Ring Dip, 15 reps
Row, 30 calories

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STRENGTH

Deadlift

3 x 3 reps

+

1 x 15 reps @ 70% 3RM

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WOD

12-9-6 rep rounds for time of:

70kg Hang Power Clean

Hand Stand Push Up

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The Cell Rowing Challenge Finals, today 8.30am @ The Cell. Who will take out top honours? Who will be the most improved over 2km? Be there to find out…

One of the founding fathers of The Cell - Grover, rocking The Cell Angels tee in the US of A