Open WOD 13.4
Will be run tonight at 5:30 and 6:15pm, also Saturday at 8am and Sunday at 4pm
Remember we are closed tomorrow (Good Friday) and Easter Monday
7 minute AMRAP of:
3 Clean and jerk (43kg/62.5kg)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOD for Thursday March 28th
PLEASE READ CAREFULLY
The Plan for tomorrow and over Easter is as follows.
Thursday
6:45am Regular class
12:15pm, 5:30pm, 6:45pm - Open WOD 13.4
Friday -CLOSED
Saturday - 8am Open WOD 13.4
Sunday - 4pm Open WOD 13.4
Monday - Closed
Tuesday - Regular classes
Bring on 13.4!
WOD for Saturday 8am
Open 13.3
Max rounds and reps in 12 mins
150 Wall Balls
90 Double Unders
30 Muscle Ups
Here's an awesome vid from Carl Paoli on some MU tips
http://www.youtube.com/watch?v=thIHNo6y2hk
WOD for Friday March 22nd
400m run
16 HSPU (strict)
8 Deadlift (135/100)
200m run
12 HSPUor rest/recovery day for those tackling 13.3 on Saturday.
Please ensure you check out the standards video and explanation before Saturday. Standards will be STRICTLY adhered to.
http://games.crossfit.com/article/open-workout-133-announced
WOD for Tuesday March 19th
10-8-6-4-2 OHS (65/45)
5-4-3-2-1 MU
Here's a great pic with Milly demonstrating the bottom positon of the OHS in the background and Ivo demonstrating the correct facial expression for overhead squatting.
WOD for Saturday March 16th
CrossFit Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead (52.5kg/35kg)
10 Deadlift (52.5kg/35kg)
15 Box jumps, 24"/20"
Same as last week folks - we will be running heats, briefing at 8am however you can come in and start warming up as early as 7:30am
IMPORTANT - if you are not really well warmed up before hitting this one you will be putting your achilles, calves, arches and back under tremendous unnecessary stress. Get in and mobilize and work thru the warm up for a solid 20-30 minutes. The shorter the WOD the longer the warm up needs to be to not only prevent injury but also give yourself the best chance at performing you best.
Judges - ensure you have watched the standards video, score cards are printed and ready.
When the 3,2,1 comes around be ready - physically and mentally. It'll be a fun 10 minutes - see you there!
Nice extension on the KB swings Jess! And nice work getting your butt in the photo Brad!
Awesome visual courtesy of www.eastdallascrossfit.com
WOD for Friday March 15th15min AMRAP
10 Burpees 10 Ring Dips 30 DU Row 250m
IF you are having a rest day to prep for taking on 13.2 Saturday - make it a productive rest day. What do I mean - don't just spend the day reflecting on how much various parts of your body ache or no longer move in the supple, non-glued down way they should.
Just because it's a rest day doesn't mean you can't come in and hit up a foam roller, grab a lacrosse ball, get on the bands. Sure you can skip the WOD but imagine what 20-30 minutes of focussed mobility work could do....
Tomorrow consists of 1440 minutes - devoting 20 to mobility may just make the ten minutes of hell on Saturday that much more tolerable! (and could make a big difference to your score!)
http://gymnasticswod.com/content/crossfit-games-breakdown-132
WOD for Thursday March 14th
12-9-6-3
Hang Squat Clean (100/65)
Deficit HSPU
Pistols each leg
Can't believe Blair didn't make the list!
http://theathleticbuild.com/the-top-20-fittest-bodies-of-crossfit/
WOD for Tuesday March 12th
15 Thrusters (60/40)
15 T2B
Run 400m
then
3 Rounds
20 KBS (32/24)
20 C2B
then
Run 400m
15 Thrusters (60/40)
15 T2B
We often hear people say - I would love to try CrossFit but I have to get fit enough first....that's like saying I will go on a diet as soon as I loose enough weight...
Everyone is treated as an athlete here - regardless of age, size, capability or skill level. We start at the start and take it from there.
Fundamentals are on again next week (Monday 18th) so if you're keen to see what it's all about then your time has arrived. Drop in and see us, email me at coach@crossfitwarrnambool.com.au, msg us on FB, send in a carrier pigeon, whatever it takes. The first step in the door is the hardest, everything else from there we do together.
WOD times for the next few days.
Saturday - box will be open from 745am.
There will be a briefing on how the heats will role at 8am - do not miss it.
From there we will have time to warm up and commence the first heat at approx 815am.
Sunday there will be open gym at 4pm.
Monday (public holiday) - open gym at 10am and 4pm.
NOTE - if you are attempting the Open WOD it MUST be done and submitted by 11am on Monday without exception.
All judges MUST use the official judging score sheets (plenty on the desk).
Bring your 'A Game' - see you soon!
(I'm off to Port to set up a tent!)
WOD for Friday March 8th
10 min
EMOM - 6 box jump overs (24"/20")
12 hand release push ups
3 min rest
10 Min AMRAP
10 back squat (60/40)
10 Ab mat sit ups
10 Wall Balls
And so the silly season (Open) is upon us! i will have a separate post up in awhile regards the plans for Saturday - please make sure you read it.
In the meantime, it's easy to get caught up in the hype of the Open (not a bad thing) and forget exactly what it's about (not so good). For me the Open is about 3 things.
1. The Journey.
The year that the 75kg squat clean and jerks came up I was shattered, simply because I couldn't manage the weight. Big fat zero on that score. A year later whilst at CF Hamilton I had another crack and scored 6. Fast fwd another year and I cranked out a score of 20. Competing in the Open gives you a fantastic opportunity to not only test yourself but also look back and realise just how far you have come - regardless of the score
2. The Test.
Someone asked Mikko what his strategy was - 'go hard for as long as i can and stay away from the bad thoughts'. This is the time to find out just what you are capable of. Go to the well and dig deep - workout next to someone you know will push you - give it everything and at the end be proud that you did something most of your 'non-crossfit' friends would be amazed at.
3. The Incredible.
Watch the superhuman efforts of those at the top of their game - either in the box, the region or the world. Cheer, applaud, roar, dream and celebrate.
So welcome to the Open folks. Enjoy the ride, 'enjoy' the WODs and as I always say - remember to have fun!
WOD for Thursday March 7th
Run 1km
30 HSPU
Row 1 km
It's time for the Open folks which means it's time to get smart!
Listen to your body and be sensible about workload before tackling an Open WOD. Be strategic about rest and recovery - if the Open WOD is a max rep squat cleans perhaps doing Manion the day before isn't ideal..
Listen to your body - it's smarter than you are.
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
WOD for Monday March 4th
15 Min AMRAP
7 Deadlifts (120/80)
7 Deficit HSPU
7/5 Bar MU
http://journal.crossfit.com/2013/02/ropeclimb-laurie.tpl
WOD for Friday March 1st
Welcome to Autumn folks! Let's open it up with a Hero WOD ;)
'Nate'
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swing (heavy/almost as heavy)
http://www.youtube.com/watch?v=Rvm_jHxryqA
WOD for Thursday Feb 28th
10 Min to est 3RM Clean & Jerk.
Open 11.3
5 Min Max Rep Squat Clean & Jerk (75/50)
1 point for the squat clean, 1 point for the jerk
Time permitting;
5 min rest then,
5 Min AMRAP
5 front squat (75/50)
30 DU
Here's an old video of Coach Mike B and Pat Barber doing some Oly training on the C & J
http://www.youtube.com/watch?v=kGJ2LOMK-tU
Another big day at the Box, a belated welcome to 20+ students of the Emmanuel College Rowing Academy who have joined us twice a week for the next two semesters to help bolster not just their ergo times but also their general fitness. They had the pleasure of meeting 'Karen' today.
It's fantastic to see some many new faces discovering and experiencing CrossFit! Welcome to a whole new world!
WOD for Wednesday Feb 27th
3 RFT
30 Chin Ups
30 Deadlifts (70/50)
30 Box Jumps (24/20)
Here's a great read about how your feet can affect your lifts...
http://library.crossfit.com/free/pdf/CFJ_Feet_Starr_FINAL.pdf
WOD for Tuesday Feb 26th
10min to find 3RM OHS
then…
"holy trinity"
12-9-6
Power Snatch (60/40)
OHS
Thruster
And have you registered for the Open?? Yes I am talking to YOU!
http://www.youtube.com/watch?NR=1&v=7CbtGbarsvQ&feature=endscreen
