"Be impressed with intensity, not volume."
Featured Posts
Grass Fed Meat Co-Op
With a lot of people adopting a more Paleo approach to their eating, it results in seeking out higher quality food sources especially in the meat stakes. I wanted to float a bit of an idea around thats a bit more common practice at CrossFit gyms in the US (I havent heard of any doing it here yet
Accountability Challenge Update
We're a couple of weeks into the Accountabilty Challenge and its fantastic to see how everyones travelling along. The main thing Ive observed so far is that it is making people think about what they are doing in terms of eating and recovery, this is a really important step to getting everythinWOD 8/2/10
Posted by admin on February 8th, 2010
Straight into it this week with a fairly high volume strength session. Back squat is an olympic style back squat which means maximum depth, weight is straight across (warmup to work weight then dont increase for sets)
Workout
Back Squat + max L-Pullups (90sec rest)
5,5,5,5
Hang Power Snatch (2min rest)
3,3,3,3
Split Squat (45sec rest)
7,7,7,7 (each leg)
post loads and reps to comments
pretty tidy snatch
same guy, notice the subtle correlation?
30/30
Posted by admin on February 8th, 2010
Workout
5 rounds for total reps
30sec on / 30 sec rest
-short suicide (5-10-15m)
-floor wipers
-forearm pushup
-squat jump
post total reps to comments
WOD 5/2/10 – Hold It
Posted by admin on February 5th, 2010
After warmup, 3 x max Handstand hold + Max Hanging L-sit, rest 2min between attempts, record total time for each exercise.
Workout
3 rounds
30 KTE
5 lengths walking lunge (20/15)
rest 5mins
3 rounds
30 KB swings
5 lengths walking lunge (20/15)
post times to comments
WOD 4/3/10 – Framiliar
Posted by admin on February 4th, 2010
Workout
Thruster
3,3,3,3,3
rest
21-15-9
Burpees
Pullups
post loads and time to comments
okay then.
Lunge, Jump, Run
Posted by admin on February 4th, 2010
Workout
5 rounds for time
30m walking lunge
30m broad jump
400m run
post time to comments
Mens Event CrossFit Games Day
15-12-9
CTB pullups
Toes to bar
WOD 3/2/10
Posted by admin on February 3rd, 2010
Apologies for the late posting, been a little bit hectic of late.
Workout
5 rounds of 3mins AMRAP
5 pushups
6 jump squats
7 situps
post # rounds to comments
slightly more impressive than a 6′2″ australian with a broomstick..
WOD 2/2/10
Posted by admin on February 2nd, 2010
Workout
Power Snatch
3,3,3,3
Snatch Balance
3,3,3,3
rest
4 rounds w/ partner of the complex (30/20)
1 power snatch
2 snatch balance
3 overhead squat
post loads and time to comments
nb. complex at end is meant to be light, focus on tight technique and speed.
WOD 1/2/10 – Hard n Heavy
Posted by admin on February 1st, 2010
The first WOD is designed to be heavy, difficult and short. If you do need to scale the deadlift make it as heavy as you can handle with acceptable form, also if you need to take the ring dip sub make it the most difficult variation you can handle with acceptable ROM.
Workout
3 rounds for time
3 deadlift (150/110 or 85% of 1RM)
5 muscle ups (sub 15 ring dips)
rest 5-7mins
7 rounds for time
7 pullups
15 sec L-sit
penalty for breaking sets of either = 5 burpees
post times to comments
Recent CF Newcastle Games Day – WOD 2 Women – top seeds
2 by 10
Posted by admin on February 1st, 2010
Workout
10min AMRAP
3 pistols (e/l)
3 HSPU
rest 5mins
10min AMRAP
10 squats
10 pushups
50m sprint
post # round for each to comments
last years Australian Qualifiers, fire up!
