WOD for Thursday May 10th
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (60kg/40kg)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
See you tomorrow!
WOD for Wednesday May 9th
Strict Shoulder Press
5-5-5-5-5
Finisher
4 Rounds
15 Sumo deadlift highpull (kb 24kg/16kg)
20 sit ups
25 double unders
This Sunday is the annual Mothers Day Classic Fun Run/Walk - check out all the details on the link below, CrossFit Warrnambool is doing the group warm up for the entire event - so sign up, join in and come for a run (8km) or walk (4km)
http://mothersdayclassic.com.au/event/vic/warrnambool-vic
WOD for Tuesday May 7th
'Manion'
7 Rounds for Time
400m Run
... 29 Back Squat (60kg/40kg)
(It's only 2.8km and 203 back squats if that makes it sound any better...)
http://www.youtube.com/user/CrossFitHQ/videos?query=manion+demo
'Manion'
7 Rounds for Time
400m Run
... 29 Back Squat (60kg/40kg)
(It's only 2.8km and 203 back squats if that makes it sound any better...)
http://www.youtube.com/user/CrossFitHQ/videos?query=manion+demo
WOD for Monday May 7th
According to the Beatles, all you need is love....
According to me all you need is burpees....
Tough break for you guys, because Watkins not McCartney is doing the programming this week...
50 Chin Ups, 10 Burpees
40 Chin Ups, 20 Burpees
30 Chin Ups, 30 Burpees
20 Chin Ups. 40 Burpees
10 Chin Ups, 50 Burpees
Dude - watch this BEFORE you crank out those chin ups tomorrow!
http://www.youtube.com/watch?v=hPbZvtzgWx0&list=UUtcQ6TPwXAYgZ1Mcl3M1vng&index=38&feature=plpp_video
WOD for Saturday May 5th 8am
Deadlift
1-1-1-1-1-1-1
Just when I thought this guy could not get any scarier...
http://www.youtube.com/embed/AP1KMUTRfJc?feature=player_embedded
WOD for Wednesday May 2nd
10-9-8-7-6-5-4-3-2-1 reps of
Chest to Bar pull up
Box jump (75cm/60cm)
GHD Sit ups
Some words from...Bob Harper
http://www.youtube.com/watch?v=44OqCqd1zuY&list=UUtcQ6TPwXAYgZ1Mcl3M1vng&index=2&feature=plpp_video
WOD for Tuesday May 1st
Regionals WOD #2
Row 2k
50 Pistols (alternate legs)
30 Hang Cleans (100kg/65kg)
Have a read - and realise how serious this has all become...
http://www.nytimes.com/2012/04/30/health/research/obesity-and-type-2-diabetes-cases-take-toll-on-children.html?_r=1&hp
Regionals WOD #2
Row 2k
50 Pistols (alternate legs)
30 Hang Cleans (100kg/65kg)
Have a read - and realise how serious this has all become...
http://www.nytimes.com/2012/04/30/health/research/obesity-and-type-2-diabetes-cases-take-toll-on-children.html?_r=1&hp
Race Week Timetable
A few changes this week to account for Race Week.
We will be closed Thursday (May 3rd)
On Wednesday May 2nd there will be no 4pm or 4:45pm class and no fundamentals this week.
Otherwise it's business as usual.
Please also note - if you're organising people for fundamentals they must email or call me first to book in so we can manage numbers. Thanks!
WOD for Monday April 30th
800m run
then
10 rounds
10 chin ups
10 dips
then
800m run
Here's the link to Part 1 of 'Killing the Fat Man' - an awesome four part series (so far) following a real person beginning their own crossfit journey. Check it out!
http://www.youtube.com/watch?v=XD5axAX9U78&feature=plcp
WOD for Saturday April 27th
Tomorrow comes with an optional extra!
Before the WOD we will be doing a 20 minute time trial (yes that's running) Warm up commences at 7:20am and run starts at 7:30am.
Normal WOD runs at 8am
Clean & Jerk
A bit of good old fashion weightlifting fun tomorrow we will not only drill mobility, technique and get in some lifts but for those interested we will score your best lift using the Sinclair Weightlifting formula. This takes into account your body weight category as well as your lift.
See you tomorrow!
http://crossfitlisbeth.com/2012/04/24/how-to-become-an-overnight-success/
WOD for Friday April 27th
Snatch / Double Under Ladder
Each minute you must complete 20 double unders and then attempt the current snatch weight. You may have multiple attempts within the minute. If your lift is successful then progress to the next station at the minute mark. If unsuccessful , rest and move to the finisher wod
Mens ladder starts at 30kg, womens at 20kg, both increasing at 5kg intervals.
Finisher - 5 min max double unders or 5 min max KB swing test. (24kg/16kg)
See you tomorrow! (check out a great blog from CrossFit Noosa for snatch technique right - http://www.crossfitnoosa.com.au/?p=2311 )
Snatch / Double Under Ladder
Each minute you must complete 20 double unders and then attempt the current snatch weight. You may have multiple attempts within the minute. If your lift is successful then progress to the next station at the minute mark. If unsuccessful , rest and move to the finisher wod
Mens ladder starts at 30kg, womens at 20kg, both increasing at 5kg intervals.
Finisher - 5 min max double unders or 5 min max KB swing test. (24kg/16kg)
See you tomorrow! (check out a great blog from CrossFit Noosa for snatch technique right - http://www.crossfitnoosa.com.au/?p=2311 )
WOD for Thursday April 26th
'Pheezy'
3 Rounds for time
5 Front squat (80kg/50kg)
18 Chin Ups
5 DL (100kg/65kg)
18 Toes 2 Bar
5 Push Jerk (80kg/50kg)
18 hand release push ups
http://www.youtube.com/watch?v=Bc6IjvAZpDU&feature=plcp&context=C4035e9aVDvjVQa1PpcFPOzWAgDmO2KIivDPwPkEAlNYYp9ScL_gw%3D
Remember folks - only one class tomorrow at approx 715am after the dawn service. Feel free to bring a friend to class and share an ANZAC Day WOD with a mate.
We are choosing to commemorate two Aussie Hero WODs; choice is yours for the morning.
Todd Langley
4 Rounds
800m Run
20 Pull ups
30 Push ups
50 Squats
or
Tim Aplin
20 Rounds for time
6 Pull Ups (Strict)
20 Push ups
Take a moment to check the links below detailing the service and sacrifice of these men.
http://www.defence.gov.au/vale/pte_aplin/pte_aplin.htm
http://www.defence.gov.au/vale/sgt_langley/sgt_langley.htm
WOD for Tuesday April 24th
800m run
then 10 rounds of
10 Knees to Elbow
10 Back Extensions
then
800m run
Check this out - sugar challengers!
http://www.youtube.com/watch?v=g2mSPIjDm1w
WOD for Monday April 23rd
30 Squat Clean & Jerk (70kg/50kg)
Check out todays vid for some awesome technique on clean and jerks.
Don't forget ANZAC day wednesday we have the one and only class running so feel free to squeeze an extra session somewhere else in the week if you wish.
See you tomorrow!
http://www.youtube.com/watch?v=sXEQhnkbFr4&feature=plcp&context=C4a07b27VDvjVQa1PpcFPOzWAgDmO2KD6ErdeEjcudN0Br6eLR_Ss%3D
Hey Sugar Challengers!
Started to read labels in the supermarket? Remember - most food manufacturers are NOT your friend, hence nutritional labels are not easy to read - key point is the serving size.
Take yoghurt - checked out 3 different sorts in the supermarket yesterday in response to some questions - all list the sugar content as grams per serving size. BUT what were the serving sizes - they were 90g, 100g and 200g respectively. Remember to compare apples with apples, not grapes with grapefruit.
Here comes the fun folks. To assist our Resident Regionals SuperStar (Claire) over the next few weeks we will be hitting up the Regionals WODs. You thought the Open was tough...so here is the first one - please be on time to allow for sufficient warm up as well as a fair amount of time to complete it!
For Time
50 Back Squats (60/45kg)
40 Chin Ups
30 Shoulder to overhead (60/45)
50 Front Squats (40/30)
40 Chin Ups
30 Shoulder to Overhead (40/30)
40 Chin Ups
50 Overhead Squats (30/20)
40 Chin Ups
30 Shoulder to Overhead (30/20)
hell yeah!
WOD for Friday April 20th
25 Burpees
400m run
25 Pull Ups
400m run
25 HSPU
400m run
25 Chest 2 Bar pull ups
400m
25 burpees
That sounds like a good way to round out the working week..
http://www.marksdailyapple.com/frozen-primal-paleo-meals/#axzz1sT19Rief
WOD for Thursday April 19th
5 Rounds for time
15m walking lunge with overhead plate (20kg/15kg)
21 Burpees
To all our Sugar Challengers - Part 2 should be in your inbox, let me know if you dont have it (well done Katie Mc on already getting your homework done!)
Great work to the TAFE crew this morning as well - tackling their first Filthy Fifty!
