Sunday 15th March 2009 - The Cell

Time: 7am

Back Squat
5-5-5 reps

“Helen”
3 rounds for time of:
Run 400m
24kg Kettlebell Swing, 21 reps
Pull Up, 12 reps

Saturday 14th March 2009 - The Cell

Time: 7am

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Friday 13th March 2009 - The Cell

Time: 6pm

Team selection / cash in
Fastest 500M row, winner chooses exercise for max time static hold.

Static hold options: dead hang on rope, dead hang on pullup bar, standing with barbell @ x 1.75 BW, hold in chin up position, handstand, static deadlift hold with 1.5 x BW, plank, L-sit on paralletes, slosh pipe hold

Teams decided based on static hold performance - i.e. 1st/last, 2nd/2nd last etc

Team relay (to be done in order)
Part 1 - Distance (only count distance if partner is locked out) for time
Row 2km / ring support
Air-dyne 2km / plank
Run 200m / 10 partner slap pushup / Run 200m
then immediately:
Part 2 - Reps (only count reps if partner is locked out) for time
200 sledge smash / 2x20kg kb rack (or KBs @ approximately 25% of BW)
50 Tyre flips / slosh pipe overhead hold
25 Man Makers / handstand or wall squat

Cheating penalised by +50m or +5reps! Stay sharp! 

Wednesday 4th February 2009 - The Cell

we're on a wod trip at the moment - why mess with a good thing?

Time: 5pm

Warmup

Air-dyne
KB swings
TGU

WOD 04 Feb 2009
As many rounds as possible in 20 minutes of:
Run 400m
Hand Stand Push Up, 4 reps
32kg Kettlebell Swing, 8 reps

CrossFit Gymnastics Certification at The Cell

If anyone is thinking about attending the gymnastics certification at The Cell in the middle of March and is concerned it's just for 'gymnasts', set your worries aside.

These certifications start at a beginner level and regardless of fitness or experience, teach attendees a wealth of useful information that can be put to use immediately in your training.
While gymnastics movements cover everything from pushups and pullups to parallettes to falling and flipping to hand stands to ring work (dips, muscle-up, static holds etc) and much more, the overall focus is on balance, coordination, agility, flexibility and power generation. Core control is necessary and every attendee will leave with a much greater general body awareness and greater understanding of controlling their body.

Check out the Gymnastics Certification section on the CrossFit Specialty Certs page for more information and get in touch with the guys at The Cell if you're keen. Just try and find someone who walked out of one of these sessions dissatisfied!

It's high-time Perth got some quality coaching and education opportunities available to the general public, I for one am excited to see the community flourish with knowledge!

Thursday 22nd January 2009 - The Cell

Time: 5pm

Warmup
WOD 21 Jan 2009:
Back squat 5-5-5-5-5 reps

Metcon
WOD 22 Jan 2009:
5 rounds for time of:
1 1/4 x BW Deadlift, 10 reps
50cm Box Jumps, 25 reps

Saturday 17th January 2009 - The Cell

Time: 0730

Warmup
Jog, air-dyne, handstand work, flips onto thick mat

Benchmark Setting
Complete each of the following movements for time, take as much rest between movements as necessary (with 3 or more people, 1 person at a time should be sufficient) and record results. Any movement can be re-attempted at the athlete's discretion immediately after completion. Be strict on form!

10 x pushup
10 x squat
10 x burpee
10 x man-maker (10kg DB)
10 x pullup
10 x tyre flip
10 x ball slam (10kg)
10 x ring dip
10 x box jump
10 x calories row

Then...
- Rope climb to pullup bar
- 1-arm pullup with band-assist
- deadlift with bands

14.01.09

KB complex to warm up – choose your weight, and choose your mission – any 10 exercises, 10 reps each exercise

25 x tyre flips +
15 x pull ups +
25 x 45kg BB Thrusters +
15 pull ups +
500m row
X2 – FOR TIME

25 x sand bag get ups

"As Humanity has been dealt the card of knowledge; past, present and future, as a collective we have come to a point in our humble existance where we question our own purpose and the purpose of our fellow human being... The answer we seek lies embedded deep within our own history, deep within our existance now, the answers that some of us seek are perhaps closer than we anticipate, look deep within yourself to understand, what is it that makes you who you are? What, by definition does it mean to be human? Must we travel far and wide for this answer? Will the answer provide us with inner peace and freedom, a freedom which releases the shackles, the shackles attached to the pain which at times affects all aspects of our being... The answer we seek, the answer you seek, for some of us fortunate souls is directly infront of us.. The Answer is trustin the Zerch... Praise the Zerch's teachings and relish in its ultimate goodness, we thank you for your presence, we thank you for your gift of life, hail thee Zerch fro you are all that is to be known...

"Your my boy Blue"...

At long last...

Well as Stef so eloquently put it, things have been a bit quieter around these parts recently. That's not to say the training, motivation or dedication have slipped, in fact, quite the opposite!

Several months ago a game-changing deal was struck between two gentlemen who share a vision of delivering unprecedented and until now, unattainable levels of elite fitness to the population of Western Australia.

The concept has been lovingly nurtured from it's initial inception through white-hot fire and bone-chilling cold to develop into what will become the premiere strength, conditioning, fitness and health training facility in the state:

As the logo suggests, The Cell is about real fitness - all aspects of fitness, not just the physical.

The Cell has been in the making for some time now, our very own Stef has teamed up with Jason (formerly of Ultimate CrossFit Perth) to create a team that is bigger than the sum of it's parts; they each bring a wealth of experience, knowledge and enthusiasm to the party that can't be beaten!

The Sweating Blood team has been working behind the scenes to assist this fantastic venture and as you will quickly see the philosophy is 100% unified. This is a path we have travelled down over the past several years to arrive at a juncture where we are able to take it to the people on a whole new level!

The Cell brings together methodologies adopted from CrossFit (it will continue to be Perth's only official CrossFit affiliate), Gym Jones, The Underground Strength Coach - Zach Even-Esh, Ross Enamait, The Diesel Crew and many others including plenty we have developed and documented right here on Sweating Blood!

Make no mistake, The Cell will kick ass and will not stand still for dawdlers to jump on board!

Enthusiasm at the new facility is bristling, members are flooding in with haste! We all know this is something special as it's grown so naturally through trial, sweat and no small amount of blood!

What does this mean for Sweating Blood you ask? Good question.

Sweating Blood will live on, it is intrinsically linked to The Cell, part of the ever-expanding fitness community we love. As it has done over it's short life to date, Sweating Blood will continue to evolve, we will continue to train together regularly and bring the pain with methods new & old!

We have plans to run some more open boot camps, building on the success of the last one where the energy levels were overwhelming; we have been fortunate to continue training with some of the wonderful people we first met that day! Look out for more to come!

And so it is with incredible pride, zeal and gratitude that I direct your attention to The Cell! Drink it in! If you want real fitness, continue on the journey with us as we take the next step!!

Yours in health, fitness and all things Sweating Blood,
Paul, Rod, Damon & Coach Stef.