Viewing entries by
Paul Watkins
WOD for Thursday Jan 17th
30 Hang Squat Cleans (70/50)
30 HSPU
30 KB Swings (32/24)
30 DB Ground to Overhead (20/15)
30 Burpee Broad Jumps
30 Overhead Walking Lunges (20/15)
100 DU
http://games.crossfit.com/article/crossfitter-goes-oly
WOD for Wednesday Jan 16th
'Fight Gone Wrong'
4 Rounds, 1 min per station
Toes 2 Bar
Pistols
Ring Dips
Rope Climbs
HSPU
Rest
http://www.shorelinecrossfit.com/2013/01/i-didnt-come-here-to-get-skinny/
WOD for Tuesday Jan 15th
Pretty sure this one will work your brain pan as much as your body - so turn up switched on!
EMOM for 7min
3 Hang Squat Snatches & 1 OHS
then rest 2min
For 6 min
Run 800m
then Max reps OHS (50/35)
then rest 2min
then 7 min AMRAP
7 Thrusters (50/35)
12 KBS (24/16)
7 Pullups
http://whole9life.com/2011/09/whole9-health-equation/
WOD for Monday Jan 14th
10 Rounds
Run 200m
7 C2B
7 Front Squats (65/45)
7 HSPU
We are back to full timetable tomorrow!
So classes at 6am, 6:45am, 12:15pm, 5:30pm and 6:15pm
Timetable update!
Hey folks - we will be returning to full timetable one week early (so starting Monday Jan 14th).
For this week we will still be running 2 WODS per day plus some open gym times as follows.
Mon-Fri - Class at 7am and 6pm, Sat 8am
Open Gym
Mon-Thur - 11am and 4pm
WOD for Monday Jan 7th
3 Rounds
50 Squats
7 Bar MU
10 Power Snatch (62.5/42.5)
Here's some mobility love for todays runners and walkers.
WOD for Saturday Jan 5th 8am
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlift (100/65)
12 Pull-ups
24 Double-unders
WOD for Friday Jan 4th20min AMRAP
5 C2B 10 Wallballs 15 KB swings (24kg/16kg)
For those of you doing the surf2surf on Sunday and are worried about wearing your legs out on this WOD my advice is....rest saturday, with a foam roller. You'll be fine.
http://www.huffingtonpost.com/erin-henry/healthy-lifestyle_b_2327258.html
WOD for Thursday Jan 3rd
Class times tomorrow - 7am and 6pm.
Come prepared - long socks, belt, lifting shoes, running shoes, happy face, angry face, headband, lucky jocks etc etc
See you tomorrow!
"...we fool ourselves if we believe that success is our most difficult moment. No, success is reaping the rewards of many difficult moments, each met and conquered. Success is a culmination..."
Tomorrow (wednesday) 6pm - Baseline return!
Members are welcome to re-take the baseline.
Non-members are welcome to come and experience a little CrossFit WOD for themselves - email coach@crossfitwarrnambool.com.au to book your spot
Welcome to 2013 CrossFitters & Followers.What does the next 12 months hold?
Well the picture gives you a hint...yeah we opened it up!
Open gym today, December 31st at 4pm!
WOD for Monday Dec 31st7 am tomorrow folks is your last chance to grab a WOD before the New Years festivities - so let's make it a goodie.
'Cindy'
20 Min AMRAP
5 Chin Ups 10 Push Ups 15 Squats
For those of you who can comfortably Rx all these movements and have tackled Cindy a few times before...the weight vests are located to the left of the chin up frame - put it on.
We will also be posting some 'home' WODs for Jan 1st and 2nd whilst we are closed. A reminder though there will be our open Baseline session on Wednesday Jan 2nd at 6pm - bring a friend!
http://www.youtube.com/watch?v=PtbQUuvycqQ
Hey folks - please share this one around - would be fantastic to share our love of CrossFit with as many people as possible.
This session is not just for 'newbies' - current members are welcome to come in and re-take the baseline as well!
"...a third of Australian adults and a quarter of our children are overweight..."
'...In 2010, Jenny Craig’s Australia and New Zealand arm was bought by global food giant Nestle – which makes Smarties, Kit Kat and Allen’s Lollies...prompted the Obesity Policy Coalition to accuse junk food companies of making their customers fat then selling them the cure...'
‘...The top of Everest is to get to your goal weight or your BMI and keep it off – that is gold standard. We get over 10per cent of people to that level...(weight watchers)'
An interesting read folks - the summary is that even Weight Watchers and Jenny Craig now recognise that weight loss is a journey of successes and failures - most importantly that there is no quick fix. Despite the marketing world's attempt to sell you otherwise.
Regardless - we believe it starts with knowledge and then real food.
Keep an eye out for a summary of our November Paleo Challenge results and be ready for it's return in Feb 2013.
WOD for Saturday Dec 29th 8am
'Ship'
Nine rounds for time of:
7 Squat Cleans (85/55)
8 Burpee box jumps, 36" box
Feel free to come in early to get in some extra mobilisation before we hit the warm up at 8am.
And if you are prone to stacking box jumps (Ilona) or demolishing your shins on the cleans (Cookie) then consider some serious socks :)
http://www.youtube.com/watch?v=LvzrVtJU45o
Seriously - What is all this CrossFit stuff about ???
Now is the time to experience CrossFit for yourself.
On Wednesday Jan 2nd at 6pm we will be running an open session for newcomers - we will cover the theory behind CrossFit, introduce you to some of our basic movements and then let you experience our Baseline CrossFit workout for yourself.
Bookings are essential so either email us on coach@crossfitwarrnambool.com.au or call us on 0414 475 017 to book your spot.
If you are already a member - why not drop in and re-take your Baseline - you remember the first time - now it's time for revenge!
Fitness is meant to be fun - so be prepared to be this excited!
WOD for Friday Dec 28th
10 min to find 1RM Shankle Complex
then
15 Min AMRAP
8 Ring Dips
6 Hang Power Cleans (70/50)
4 Deficit HSPU
And if you're not sure what a Shankle Complex is - here's the man himself Donnie Shankle demonstrating (with 200kg)
WOD for Thursday Dec 27th
So we all had our two days of ...Paleo?..what?, I don't remember what that is....pudding - hell yeah...calories shmalories....
Two classes tomorrow for your Wodding pleasure - 7am and 6pm.
WOD
10-9-8-7-6-5-4-3-2-1
Back Squats (60/40)
C2B
Push Jerk (60/40)
For those of you who remember Gary Roberts from 'Killing the Fat Man' - he is back!! For those of you who have no idea what I'm taling about - find episode 1 on you tube and watch an amazing journey.
http://www.youtube.com/watch?v=_tAxIB0tKsk&list=UUtcQ6TPwXAYgZ1Mcl3M1vng&index=9