WOD for Thursday Oct 11th
20 min AMRAP
2 Rope Climbs
8 2-for-1 Muscle Ups (Extra dip - yay!)
14 Box Jumps 30"/24"
20 Wall Ball Ab Mat Situps
1. Eat Clean
2. Move Fast
3. Lift Heavy Sh#t
And this is why we love Mobility WODSome barbell 'quickies', Spocks Vulcan neck pinch explained and an awesome grotty shoulder fix - all in 3 minutes.
So have a watch and maybe hit some of these up next time you're in the box and have a few minutes before your go - overhead!
http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes.html
WOD for Tuesday Oct 9th
"Del"
25 Burpees
Run 400m with med ball
25 Weighted pullups (10kg/5kg)
Run 400m with med ball
25 HSPU
Run 400m with med ball
25 C2B
Run 400m with med ball
25 Burpees
Just been down at Go Vita discussing samples and goodies for the open day....some serious ly awesome paleo treats coming!
We’ve said it before and we’ll keep on saying it: if you want to transform your body and improve your health, it starts with food.
We will be launching our first ever Whole30 on Nov 1st.
To be part of our inaugural Paleo Challenge or to
simply learn more about Paleo and what it can do for you - join us at our open day 10am This Sunday! Oct 14th at CrossFit Warrnambool
http://whole9life.com/2012/04/whole30-success-story-rick-k-and-crossfit-michiana/
Got a few minutes spare?Watch this.
For perspective, encouragement and motivation.
http://community.crossfit.com/video/fighting-greatness-crossfit-story
WOD for Monday Oct 8thAMRAP time!
2min AMRAP Thrusters (62.5/42.5) Rest 1min
6min AMRAP 10 Pullups 10 Power Cleans (62.5/42.5) Rest 1min
2min AMRAP Overhead Squats (62.5/42.5)
Rest 1min 6min AMRAP 5 Power Snatches 5 Snatch Balances
It's Back - our Highly successful 30 Day Sugar Challenge.
Lose weight, feel more energised and significantly reduce your risk for metabolic diseases such as type II diabetes.
We are running a free information session at 10:30am on Sunday Oct 14th - during our CrossFit open day - so come along and discover how 30 days can change not just your eating habits but your whole life!
WOD for Saturday Oct 6th 8am
Bring your games faces.
'Hidalgo'
2 Mile Run (3.2km)
Rest 2 Minutes
20 Squat Cleans (60kg/40kg)
20 Box Jump 24" Box
20 Overhead Walking Lunges (20kg/15kg)
20 Box Jump
20 Squat Cleans
Rest 2 Minutes
Run 2 Miles
Here's CF 801 having a go at Hidalgo - note it's an American Box so when the coach says it's 16 degrees outside - that's Fahrenheit (-9C). Toasty!
WOD for Friday Oct 5th
30min AMRAP
10 Power Cleans (60/42.5)
10 Ring Dips
10 OHS (60/42.5)
10 KB (32/24)
with every 5 min a 400m run
Remember folks at our Open Day Sunday Oct 14th we will be running a session on both our Sugar Challenge and 30 Day Paleo Challenge. Both of these Challenges will commence Nov 1st so get ready to sign up and get on board. In the meantime here is some info from our official nutrition partners Whole9
http://whole9life.com/2012/08/the-sugar-manifesto/
WOD for Thursday Oct 4th
Bring the long socks folks, it's rope climb time!
4 Rounds
3 Rope Climbs
30 Push Ups
30 Sit Ups
WOD for Wednesday Oct 3rd
500-400-300-200-100m row
50-40-30-20-10 wall balls
Yay...wall balls, at least the shoulders get a rest!
WOD for Tuesday Oct 2nd
10 Min to find 3RM snatch
15-12-9 reps of
Power Snatches (60/45)
Deficit HSPU
Push Press (60/45)
But girls can't lift heavy...here's Talayna from Outlaw snatching 80kg....from the hi-hang.
Newsletter is out !Our Spring 2012 newsletter is out and about folks, so hit the link below to get your copy. (or you can wait for it to hit the inboxes later today - but who wants to wait??)
https://www.dropbox.com/s/14k2am8a3s9zu59/CFW%20Spring%202012.pdf
WOD for Monday Oct 1st
Hold on to your nano's people October is shaping up to be off the hook!
Our newsletter will be out tomorrow with all the details but here's some hints - Paleo Challenge Launch, CrossFit Open Day, brand new WOD chall
enge and return of the Sub Ten .
And that's just for starters.
In the meantime,
7 Rounds
2 x Squat Clean Thruster (70/50)
2 x Thruster (70/50)
6 x Rack Lunges (3 each leg)
10 Box Jumps 30"/24"
WOD for Saturday Sept 29th 8am
Tomorrows WOD will be weather dependent.
The level of pain will not be.
So turn up, be prepared, for anything.
In the meantime, check out this amazing paleo breakfast idea, we tried it last week and it was awesome! Great one for a Sunday morning!
http://www.marksdailyapple.com/shakshuka-eggs-poached-in-spicy-tomato-sauce/#axzz27kLpZ793
WOD for Friday Sept 28thIn 90 seconds complete the following
10 C2B 5 Ground to Overhead (75/50) Max Effort Burpees in time remaining
then Rest 30sec
Repeat for 10 rounds
Now I know everyone hates burpees BUT what if I told you burpees could actually help you get those elusive chin ups, help improve your work on the rings, help with muscle ups, even rope climbs?
Don't believe me - fine, but check this out first..
http://www.youtube.com/watch?v=_43ezrGPwIg&feature=plcp
WOD for Thursday Sept 27th
10min to find 3RM back squat
5 Rounds
15 Barbell Front Rack Walking Lunges (42.5kg/30kg)
...
30 Double unders
CrossFit are gradually putting up the official photo galleries from this year's CrossFit Games, you can check them out with the link below - there are some amazing images!
http://games.crossfit.com/gallery/sprint-and-rope-sled-event
8min AMRAP
10 KB (32/24)
10 Box Jumps 30"
Rest 1min
1km Row
Rest 1min
8min AMRAP
9 HSPU
7 Ring dips
5 Pushups
Pictured - Tony Blauer demonstrating the alternative to tomorrows WOD.
WOD for Tuesday Sept 25th
50-40-30-20-10 DU
5-4-3-2-1 Laps of carpark
Rest 2min
...
21-15-9
Deadlifts (100kg/70kg)
OHS (60kg/40kg)
mmmm Bacon...
http://community.crossfit.com/video/cooking-massie-bacon-wrapped-sweet-potato-pucks
WOD for Saturday Sept 22nd 8am
"Luce"
3rounds for time of:
1K Run
10 Muscle-ups
100 Squats
Weight vest required for Rx. Only took Rob Orlando about 24 minutes so shouldn't take too long...
Making smart food decisions isn't always about knowledge, it's also about circumstance, access, and finances. Here's some advice and 'ranking' of options.
