WOD for Tuesday Nov 27th
20 Min AMRAP of talking about your feelings.
Just kidding - told you I wont post the WODs this week. Just rock up and roll with it :)
Viewing entries by
Paul Watkins
Update time!
Hi Folks - so the great Telstra BonFire of 2012 has left us off the air of late, but we are slowly coming back!
So the WOD didn't get posted last night and guess what? You all survived, the world didn't end and Zombies didn't
bash down your door.
So in the spirit of stopping cherry picking (avoiding WODs that contain letters you don't like, for example HSPU, MU, Burpee...) we will NOT be posting the WODs in advance this week. We will stilll post content and interesting/crazy stuff but NOT the WOD.
AAAAAAHHHHHHH - stress less, you will survive. Come prepared (leave the long socks in the car and if you have weightlifting shoes throw them in too - or store them at the box). Sleep well as yuo don't know what to worry about, just rock up and deal.
See you soon!
WOD For Friday Nov 23rd
20 Min AMRAP
1 Rope Climb
7 Push ups (deficit)
3 Back Squats
It's been a big week - finish strong.
WOD for Wednesday Nov 21st
Front Squats
1-10-1-20-1-30
That's a 1RM, followed by a 10RM, 1RM, 20RM, 1RM and 30RM. Get ready to become close friends with the bar.
Here's some mobility tips in the meantime..
WOD For Tuesday Nov 20th
10 min to set a 3RM snatch
Then
3 Rounds
800m run
15 power snatches (52.5kg/35kg)
This video is from a different WOD but the tips and cues for the snatch are just as relevant
WOD for Saturday Nov 17th
"Glen"
For time:
Clean and jerk, 30 reps (60kg/40kg)
Run 1.6 km (1 mile)
5m Rope climb, 10 ascents
Run 1.6km (1 mile)
100 Burpees
Bring your long socks!
WOD for Friday Nov 16th
3 Rounds
500m Row
21 Burpees
Run 400m
Rest 2min
3 Rounds
10 OHS (62.5/42.5)
50 DU
25 min cut off
A heads up guys - we are registered for the Australian Hero Games in the first week of December - we will be running the WODS on a Saturday (either 1st and/or 8th). Check out the link below for all the details. It is not a requirement to donate and enter - we will run the WODs for everyone HOWEVER - the entry fee in its entirety will go toward the Commando Welfare Trust - $30 for individuals or $75 for teams of 5 seems a small price to pay to say thank you and to remember those Australian who have given their lives in the service of their Country. That's our Country.
We will have more details out over the coming days so stay tuned - in the meantime if you have some friends or family whom you think might like to do this then start wording them up - we are more than happy to run a preparation training session for non-crossfitters so we can get as many people as possible involved.
http://australianherogames.com/
WOD for Thursday Nov 15th
3 Rounds
15 Hang Squat Cleans (85/55)
20 Pistols
500m Row
Recovery is just as if not more important than the work itself - and to help we know have foam rollers for sale at the Box.
30cm Foam roller - $14
90cm Foam Roller - $29
Mobility anywhere, anytime!
See you tomorrow!
WOD for Wednesday Nov 14th
30 Minute running clock;
0 -10 Mins
9-6-3
Shoulder to Overhead (85kg/55kg)
Bar Muscle Up
10-20 Minute mark
15-12-9
Shoulder to Overhead (70kg/45kg)
Chest to Bar
20-30 Min
Shoulder to Overhead (60kg/40kg)
Chin Ups
http://library.crossfit.com/free/pdf/CFJ_2012_CFLife_Suffering_Godby_FINAL.pdf
Advance Notice - we have officially registered the Box for the Australian Hero Games in the first week of December.
More details to follow but you can check out the main points at the link below.
In the spirit of the Games and in an attempt to raise as much money as possible for the Commando Welfare Trust we will be looking at opening this to the public - more details soon so stay tuned (and start thinking about mates who could do with a WOD!)
http://australianherogames.com/
WOD for Monday Nov 12th
2 Rounds
50 Pullups
75 Situps
50 OHS (30/20)
75 DU
A quick reminder we now have strapping tape rolls for sale at the box $10 for a 13.7m roll.
As for tomorrows WOD, don't worry it could be worse - check out todays WOD on crossfit mainsite...
WOD for Saturday Nov 10th 8am
Chipper time!
For time;
30m walking lunges
30 push ups
50 Double Unders
25 Knees to Elbows
5 Rope climbs (5m)
50 Box Jumps
25 OHS (30/20)
25 L - pullups
50 Situps
http://community.crossfit.com/article/jean-stewart-deadlifting-great-great-grandma
WOD for Thursday Nov 8th
So we've been hitting it pretty hard, maybe we should 'deload' and leave the weights alone for a day.
Surely that will be easier.....
50-40-30-20-10 Burpees
100-80-60-40-20 Double Unders
Row 300m between sets (so 50 burpees, 100 DU, row, 40 & 80 & row)
WOD for Wednesday Nov 7th
10 min to establish a 3 RM Deadlift
'Diane'
...
21-15-9
Deadlift (100kg/70kg)
Handstand push ups
Shouldn't take long, Dan Bailey does it in 1:35.....
WOD for Tuesday Nov 6th
12-9-6-3
Strict Pullups
Hang Power Cleans (85/62.5)
Box Jumps (Games Standards) 30"/24"
Fantastic to see so many new faces in the box over the last week - have a read of this article (and a great reminder for those not so new) some amazing advice to not only kick start but also prolong your 'career' in CrossFit
http://crossfitlafayette.com/getting-started/10-tips-for-starting-crossfit
WOD for Monday Nov 4th
30 min running clock:
0-10 mins
3 Rounds
10 Power Snatches (62.5/42.5)
10 HSPU
10-20 mins
3 Rounds
10 C2B
10 Thrusters (62.5/42.5)
20-30 mins:
3 Rounds
15 T2B
15 Push Press (62.5/42.5)
Lots of focus on technique this week especially overhead and snatch work so come ready and focussed!
(Benchmark week summary will be out Monday night)
WOD for Friday Nov 2nd'Helen'
3 Rounds for Time
400m Run 21 KB Swings (24/16) 12 Chin Ups
WOD for Wednesday Oct 31st
Another day, another fudge load of PR's.
Fran might have put a fair few people in the hurt locker yesterday but today Elizabeth just went around hurting feelings and breaking hearts. Maybe it's time for a 'Girl'
free day.
CFT (CrossFit Total)
1 RM Strict Press
1 RM Back Squat
1 RM Deadlift
Add all three up for your Total.
Bring your A Game and your angry face (as pictured) and if you're anything like Anna C was tonight feel free to bust out the potty mouth as you PR :) (her massive 90kg deadlift (a PR) tonight started with an 'F' from the floor and ended with an 'aaaaaaark' at the top - gold (sorry Anna it was to funny not to mention)
Ok so some seriously EPIC efforts have gone down today and we still have a few hours to go - so I'll post a full wrap up later tonight.
In the meantime, let's check the menu for tomorrow.
'Elizabeth'
21-15-9
Squat Cleans (62.5kg/42.5kg)
Ring Dips
Why these workouts? Is it just because they know how to lay on the hurt..big time?
Yes and no - the beauty is in the movements. Take 'Elizabeth' - we are combining a weightlifting movement with a calisthenic one. For some people squat cleans at 62.5kg/42.5kg may not be that horrendous - but these people tend to be larger powerful folks - enter the ring dips where the light weights come back with avengence and power oly lifters have the joy of moving their entire bodyweight through a gymnastic movement.
So is this a WOD for the middleweights? - probably not, they tend to get crushed at both ends....this is a WOD for finding your weakness, putting a huge spotlight on it and smacking you in the face with it.
This is a WOD for the generalist with solid technique and efficient movement. Work your weaknesses - they are waiting for you :)
BENCHMARK WEEK IS HERE !It's time to embrace the pain people. Time to set our benchmarks for a pre Christmas re-test. These are all classic named CrossFit workouts that demand your utmost effort.
In general we will be running 2 heats per class so that we can have everyone judged/coached - make every rep to standard and every rep count. Coaches will assign the pairings before the WOD.
We will be recording results on our Benchmark Tracker so we can reminisce at a later date about how wonderful we felt after setting some PR's....
So let's do it - and to save everyone from 6 days of mental anguish, let's get the nasty one out of the way right out of the blocks.
'Fran'
21-15-9
Thrusters (42.5kg/30kg) Chin Ups
Hell. Yeah.
http://www.youtube.com/watch?v=KVxzDOYv85k&feature=plcp