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.

Neglect is unnecessary / necessary...

We are aware at Sweating Blood that we have not paid our fullest attention to document what it is we aim to achieve, we have been heavily involved in other important communial projects and have negelected documenting our progress over the past few months. These projects are justified by our commitmnet to expanding what we do and creating a space where we can flourish to a greater capacity and ensure continual positive growth. Our dedictaion remains more powerful than ever, our intensity is constantly increasing and our heart remains strong with what we know is true. Our training has been seperate at times, yet always in sync with where we are going. I speak strongly on behalf of all of us when i state that our commitment to SB is stronger than ever. careful thought in to our training is at it's highest peak, research in to greater methodoligies, more efficient pathways to attaining pure strength, raw power and balance in performance is at it's most intense it's ever been, and it can only grow from here.

Enough said for now, we are still here and still fighting strong...

SS

10.01.09 - Saturday at the Warehouse

General preperation and warm up - 5mins

-Intensified warm up - For Time
Heavy swings x 10 +
Dips (ring or Bar) x 5
Tuck Jumps x 10
X3 FOR TIME

-Knee Jumps -
5 x 3 (no weight)
2 x 5 @ BB

-Work up to 1RM squat clean
Then:
5 x 1 @ 90% of 1RM
2 - 3mins rest between sets

-Work up to 1RM Split Jerks
Then:
5x2 @ 80% of 1RM
2 - 3mins rest between sets

Cash out - Max Pull ups - Either way must reach 50

Strength training program - Damon - January to April 2009

New year always seems to bring a new phase of strength training for me and I have sought this year again to structure and intensify my training. I have a renewed energy in this new year to focus deeply on my strength training and incorporate a more structured approach to training.

The program is relatively simplistic, built on an EDT principle of not defining sets, but looking to maximize work load in every session (either through increasing total reps, weight or both) and building each week through 3 phases; accumulation, intensification and peaking. The rest/ recovery phase is also arbitrary and dependent on my at the moment capacity to recover.

Ive adapted and borrowed heavily from a program that was posted on t-nation and saw the potential to use in my own strength practice. Thanks also to Stef for once talking me down in volume in my original draft program.

Already completed the first squat day and already feeling the effects of the increase intensity and volume. WIll also incorporate a week off this type of training between phases.

Any questions, suggestions on this drop me an e-Mail or post a comment to this post. At the end of the program ill write up a summary and reflection of the efficacy of this program.

Sweat Blood

Damon

Day 1: Squat Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch or BB Thrusters (10 minutes)

Phase 3: Peaking (2 weeks)Target rep range: 3/2/1 wave
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds (10 minutes)
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch (10 minutes)

Day 2: Press Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: 6 way barbell 10 minutes)
Movement 1: Military Press (20 minutes)
Movement 2: Incline DB press(15 minutes)
Movement 3: Ring/Hindu push up or dips (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: 6 way barbell (10 minutes)
Movement 1: Incline DB Bench press (20 minutes)
Movement 2: Military Press (15 minutes)
Movement 3: Ring/Hindu Push Up or dips (10 minutes)

Day 3: Deadlift Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: Kettlebell complex (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15minutes)
Movement 3: Sumo Hi Pulls (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: Box jumps, vertical jumps, jumps with a knee tuck, etc. (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15 minutes)

Saturday 3rd January 2008 - The Warehouse

Time: 8am

Warmup
Team slosh pipe hold - 30s each for 5mins

Thirty Thirty
30sec of work followed by 30sec of rest of the following:

ball slam
pushup
lunge (2x8kg KB)
2 rounds at each station before rotating, 30 rounds

Just for Fun
30 x KB swing
Run around the block
3 rounds