Viewing entries by
Paul Watkins
WOD for Saturday Oct 27th
I must admit that sometimes when I post the WOD I do so with a slightly evil smirk, knowing the awesome level of 'fun' we will all have tackling it.
Other times I think, that's probably a little cruel.
Then there's tomorrow's WOD. As coaches we had a crack at it about a week ago as a test run.
Worst.
WOD.
Ever.
So have fun. Tomorrow's WOD is;
'Lullaby'
WOD for Friday Oct 26th
3 Rounds for time
25 Back Squats (85/60)
10m Handstand walk
3 Rope Climbs
This is the final WOD from Schwartzs Challenge - for those of you who have managed all of them this week keep in mind - the competitors did un-scaled quicker versions of all of these in about a day and a half. Awesome.
For tomorrows WOD my advice is scale appropriately and wear long socks. (and bring your rope climbing shoes)
In the meantime - here's some David Attenborough style stuff from CrossFit 626
OK Folks,
Role call for Paleo Challenge 2012
So far;
Sally, Kerri, Kristy, Dan & Jude, Caroline M (M for muscles), Milly, Michelle and Lydz.
Who's missing? Let me know ASAP! (as in by 5pm today - otherwise you're out!)
http://whole9life.com/2012/06/the-whole30-timeline/
Here we go!
OK Folks - Part 1 of our Sugar Challenge is heading to your inbox as we speak! So get ready for some reading and preparing to slay the demon of sugar addiction.
If it's not sitting in your inbox, let me know (email me on coach@crossfitwarrnambool.com.au) and I can add you in.
Nov 1st is just around the corner....
WOD for Thursday Oct 25th
Deadlift
10 mins to est 5RM
10 Min AMRAP
7 Deadlift
7 HSPU
7 Bar Muscle Up
Matt Chan recently said that the reward for doing CrossFit is the ability to express your fitness in any and every way possible.If you are Ueli Steck -then this is how you express your fitness. I am yet to go on a climbing expedition and not spend some serious time stuck in a tent on a snowfield talking about this guy.
Watch and be amazed.
http://www.youtube.com/watch?v=2Vx7GKAUDC0
WOD for Wednesday Oct 24th
15 Min Total Reps
10 Clean & Jerks
10 Toes to Bar
8 Clean & Jerks
10 Toes to Bar
6 Clean & Jerk
10 Toes to Bar
4 Clean & Jerk
10 Toes to Bar
2 Clean & Jerk
10 Toes to Bar
Max Reps Clean & Jerk
This is a modified version of WOD 3 from Schwartzs.
The Rx weight for the guys is for the first C&J to be at 50kg increasing by 10kg each set - so the max rep round is at 100kg. We will be spending some solid time doing mobility and technique work prior and determining the starting weights for people so we can all work thru then ladder at weights that are challenging but within range.
In the meantime - here's some good looking technique and form.
WOD for Tuesday Oct 22nd
Continuing our 'homage' to Schwartzs Challenge let's keep the ball rolling. And to paraphrase Mr McCartney and Wings - it's time for a little 'Fran on the Run"
Fran on the Run
800m Run
21 Thrusters
21 Chins
400m Run
15 Thrusters
15 Chins
200m Run
9 Thrusters
9 Chins
Yay.
Two days of epic competition has come to a close, signalling the end of Schwartz' CrossFit Challenge for another year!Congrats to our four brave warriors who did us proud competing against the very best this country has to offer. Damo (40th), Blair (42nd) , Jon (44th) and Cookie (89th). Great work by Cathy, Claire and Paul for judging heat after heat after heat for 2 days as well. Great work upholding standardas and representing our box.
SO, tomorrow we are back in full action and as a tribute it would only be fitting to have a crack at WOD #1 from the comp.
30 x Hang Power Cleans (50,35)
35 x Barbell Step Ups (42.5,30)
25 x Cal Rower
15 x Lateral Burpees Over Bar
50 x Double Unders
15 x Lateral Burpees
25 x Cal Rower
35 x Barbell Step Ups
30 x Muscle Ups
This WOD actually had a 16 min tim cap in the comp, no one finished it Rob Forte came closest completing 26 of the 30 muscle ups.
See you tomorrow!
WOD for Friday Oct 19th
NOTE - tomorrow there will only be a 6am and 645am class due to Schwartzs Challenge. Saturday we will be closed. Monday we are back full tilt!
10 Min to find 5RM Front Squat
then
3 Rounds
20 Jumping squats (30/20)
20 Wall Balls
20 Chest Tap push ups
20 Knees to Elbow
To our competitors at Schwartz's - Blair, Damo, Cookie & Jon. Best of luck - we know you will do us proud. We will post up details over the weekend of WODs and results as well as photos so stay tuned.
Amat Victoria Curam - Victory favours those that take the pain.
Remember!!!
Schwartzs Challenge this weekend so we are chopping a few classes off the end of this week.
Friday - only 6am and 645am classes will run.
Saturday - no 8am
Apologies but we will be done competing or judging - we will keep you posted of the progress of our athletes - so stay tuned!
Monday - full blown WODs are back!
Thanks for understanding - we will post equipment free home WODs to keep you moving, because I know you don't want a single day off :)
WOD for Thursday Oct 18th
5 Push Jerks (62.5/42.5)
10 Lateral Box Jumps
15 Burpess
10 Push Jerks
15 Lateral Box Jumps
20 Burpees
15 Push Jerks
20 Lateral Box Jumps
25 Burpees
Run 400m
Oh, I need to get fit before I start CrossFit...
No, no you don't. All you need is the courage to walk in, the rest we can do together.
http://community.crossfit.com/article/setting-example-tami-martin
WOD for Tuesday Oct 16th
First of all - great work today folks, some amazing efforts, especially from some of our newer members.
Call of the night goes to Ross - 'You have an expectation of how bad it will be, within two minutes I realised how far off that expectation was'
And performance of the night goes to Reece - busting out his first Handstand walk (never done one before) and knocks out all 60m.
Anyway, WOD for tomorrow;
5min AMRAP
Ground to Overhead (75/55)
rest 3min
10 Min AMRAP
30 Double Unders
10 Power Snatches (35/25)
Thanks to everyone who participated in todays CrossFit Open Day!
A Special shout out to all the new and current members who brought friends and family along, for sharing your stories with complete strangers and hig
hlighting that beyond the whiteboard and the ropes and bars, the rings and kettlebells, the most vital and important part of CrossFit is the people.
The Community. That's you guys.
So whether you demonstrated the WODs, shared your stories, brought some potential new CrossFitters or just rocked up to spread the word - Thank you.
Last of all thanks to Jess, Helen and the team from Go Vita for the goodies, the support and knowledge. It has been fantastic partnering with Go Vita and we lok forward to continuing to work with them as we all launch into November's Sugar and Paleo Challenges!
WOD for Monday Oct 15th
3 Rounds for Time
100m Walking lunges
20m Handstand Walk
40 KB Swings (24/16)
Before you freak and say 'holy handstand walk Batman' we have a host of new scaling options to help you!
In the meantime check out Neil, Lydz and Stacey rocking out the early demo WOD at todays Open Day (more about that in the next post!)
The Open Day Plan...
So here's the plan for Sunday guys.
10am -10:30am - we will be having a few small demo WODs to demonstrate a range of skills, movements and exercises. Logistically we have to keep these fairly small so apologies for n
ot letting everyone rip into a WOD, we have asked a few members to help with the demos - the rest of us can cheer, cajole and generally heckle.
10:30-11:00am - It's presentation time. What is CrossFit then the Sugar and Paleo Challenge details.
At about 11:15ish we will be running another short demo WOD.
We would really encourage all our members to drop in and say hi - (where are all the machines?...we're the machines!) - the community is what makes us so different so come and be loud and proud about your achievements, successes and everything in between. Feel free to talk to our guests (nervous future crossfitters pehaps!) and most of all be yourselves!
After all - you are CrossFit !
So it's time to get some scores up on the shiny new record board.
'Kelly'
5 Rounds for Time
400m run
30 Box Jumps (24"/20")
30 Wall Balls
Pictured - Cookie after Damo asked him if Brad would beat him on tomorrows WOD....
WOD for Friday Oct 12th
1km Row
3min Max Double Unders
500m Row
Rest 3 min
100 Burpee Pullups for time
Now whilst I don't advocate doing WODs in heels, other than that this does look kinda cool.
Ladies and Gents I give you - 'The Businessman Fran'
But I don't really eat much sugar...
The big food industry is not your friend. Have a read - here's about 30 different ways sugar can appear in your food. (start reading some labels!).
Our job as coaches at CrossFit isn't to judge what yo
u've done but to educate and guide you going forward. See you Sunday for our nutritional program launch. (Presentations start at 10:30am but come in early to see some action!)
