Friday 151217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Goblet squats

10 Spiderman lunges each side

5 Step ups each leg (box jumps on round two)

5 Barbell thrusters

Fitness & Performance

Metcon (Time)

30-20-10

Wall balls

Sumo deadlift high pull 35/25kg

Box jumps

Push press 35/25kg

Row, calories

Extra Credit

STR: Shoulder Press (3×10)

Seated dumbbell shoulder press (use the back of the bench as support). Log your heaviest set.

SKILL: Metcon (No Measure)

Practice handstand holds on parallettes. Accumulate as much time in a hold, and see if you can perform some slow and controlled lowers (place an abmat or two under your head).

Superset three sets with some pegboard practice too.

Thursday 141217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 200m

10 Suitcase deadlifts each arm

10 Wall balls

5 Strict pull-ups

10 Hip extensions

10 Kettlebell swings

5 Strict ring dips or push-ups

Fitness & Performance

Power Clean (3-3-3-3-3)

Metcon (AMRAP – Reps)

3 Rounds:

Max kettlebell floor press (pick a weight that you can get 8-12 reps at, or do max at 32kg)

Max ring rows with feet elevated (aim for 8-12 reps)
Tick RXd for 32kg kettlebells and top of box in line with bottom of the rings for ring rows

Extra Credit

STR: Metcon (Weight)

3 Rounds, not for time:

10 Glute ham raise

15 Barbell Romanian deadlifts

20 Deadlifts (same bar)

25 Weighted hip extensions
Use the same weight for both deadlifts, and record that as your score. They should be unbroken sets.

Wednesday 131217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Banded shoulder stretch off pull-up bar each side

10 Bottom’s up kettlebell press each arm

10 Scap retractions

30s Assault bike

Fitness & Performance

Metcon (Time)

4 Rounds for time:

Row 500m

15 Push press 60/40kg

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

100m Farmer’s carry 32/24kg

10 GHD sit-ups

Extra Credit

COND: Metcon (AMRAP – Reps)

Assault bike:

5 Rounds

3 Minutes max calories

2 Minutes rest

Tuesday 121217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Hip extensions

30s Deadbug

5 Barbell deadlifts (add a plate each side on round two)

5 Strict pull-ups

Fitness

FIT: Metcon (Time)

5 Rounds for time:

5 Deadlifts 125/85kg

10 Chest to bar pull-ups

20 Double unders

Performance

PERF: Metcon (Time)

12-9-6

Deadlifts 142.5/95kg

Bar muscle-ups

Extra Credit

COND: 100 Dumbbell snatches for time (Time)

Alternate hands each rep. 32.5/22.5kg
Reduce the weight as required, as this has the potential to create some considerable soreness

Crossfit Development Squad

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cossack Squats

5 Inch Worms

100m Jog

Strength

Metcon (Weight)

Every 2 Minutes for 5 Rounds

5 Deadlifts AHAP

50m Sprint

Metcon

Metcon (Time)

3 Rounds for Time:

10 Single Arm KB Push Press

10 KB Swing

100m KB Carry

Monday 111217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Assault bike

200m Row

20 Calf pumps

20 Single skips

Fitness & Performance

5k Run (Time)

Max Effort 5k Run
Follow Lytton Rd toward Oxford street until you reach the traffic lights at Apollo Rd. Turn right here, and run past the Navy barracks. Take the first left up Brisbane street, and run all the way to the end, crossing the road and touching the sign at the end of the turnaround. Turn around and run back.

2mi Run (Time)

Scale the 5k run to a 2mi run (3.2k).

Follow Lytton Rd toward Oxford street until you reach the traffic lights at Apollo Rd. Turn right here, and run past the Navy barracks. Take the first left up Brisbane street, and run to the Pine St sign. Turn around and run back.

Extra Credit

STR: Metcon (Weight)

5 Supersets, not for time:

10 Strict toes to bar

150m Sled drag (bodyweight)

10 Bench press (light and fast)
Score your bench press weight

SKILL: Handstand Walk (3x Max effort)

Surviving Christmas Lunch

How to Survive the Holiday Season

As the year comes to a close, parties, celebrations, and Christmas are just around the corner. Oftentimes this can provide people with an unnecessary amount of angst regarding their training/nutrition. Usually one of two attitudes surface – either, “I’ll write off December and get stuck back into it in the New Year”, or, “I’m not slipping up even once this Christmas. Armed with a set of kitchen scales and a zip-lock back of almonds and turkey breast, I’ll survive even the most treat-filled Christmas celebration”.

This post contains a few tips to help you kick back and enjoy yourself, without taking it to an extreme on either end of the scale.

1. Life is Not a Zero-sum Game.

A zero-sum game is where a gain or loss for one party is exactly balanced by the losses or gains of other parties. Essentially, for one person to win, the other person has to lose.

Without being consciously aware of it, it can be easy to get locked in a zero-sum game with yourself. This often manifests itself as going all-in on either gluttony or restriction. To alleviate this, understand that one day of eating cakes, sweets, extra food, and alcohol doesn’t qualify for a loss of progress on the short term (in writing off a whole day), nor the long term (a whole week or month).

Consider the adage “don’t let perfect be the enemy of good”. Give yourself permission to enjoy yourself.

2. The days are no different.

What I mean by this is, just because a day signifies a specific event, doesn’t mean that it is different in any other way to the days preceding or following it. Christmas Day often coincides with a broad array of foods, and usually in large quantities. Whilst still understanding that Life is Not a Zero-sum Game, bear in mind that eating for eating’s sake is not the logical end-state.

Christmas Day is just a day. It has a lunch, just like every other day. Eat the food that is on the table, and enjoy a bit of everything. Even go back for a bit more, should you be so inclined. However, don’t let the fact that it’s Christmas Day hide the fact that eating four lunches is weird.

3. Food is amoral.

There is no such thing as “good” or “bad” food. Assigning emotional qualities to inanimate objects is something that humans do to create mental shortcuts which assist with decision making. However, this is misguided and inaccurate, proven by the fact that an inanimate object lacks any capacity that would afford it the ability to be either “righteous” or “evil”.

Rather than categorising or assessing foods as either good or bad, consider what it is that the food actually provides. Usually this is nourishment or enjoyment, and the two are not mutually exclusive. Being able to find foods that you enjoy eating that also provide you with nourishment is a primary goal of ours, as food should be enjoyed. Our prescription of eating meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar, provides a foundation of nutritious foods upon which you have a large amount of freedom to build upon. In keeping with point 1., know that a step outside of these parameters is absolutely permitted, and in fact, is encouraged.

Whilst there may be a source of food that provides you with a greater nutritional density, this is not the only criteria by which we assess value. Considering a food as ‘bad’ and attaching the negative connotation to yourself if you eat it can be a counterproductive approach to eating. If you do feel fenced in by rules about what you can and can’t eat, please reach out to a trainer.

Saturday 091217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Scap retractions

20s Handstand hold

10m Bear crawl

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Chest to bar pull-ups

10 Handstand push-ups

20 Hip extensions

Extra Credit

SKILL: Metcon (No Measure)

5 Rounds, not for time:

20 Scap retractions (slow and controlled)

10 Single leg Romanian deadlifts each side (with a kettlebell in each hand)

20 Reverse shrugs on dip bars

Friday 081217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Thoracic opener on foam roller

10 Belly down iron cross to stretch chest out

-Then-

3 Rounds

5 Barbell press

20s Straight arm pull-up bar hang

5 Barbell front squats

Fitness & Performance

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra Credit

STR: Farmer’s Carry (10m)

Heaviest farmer’s carry for 10m

COND: Metcon (Time)

5 Rounds:

25cal Row

2 Pegboard ascents

Thursday 071217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Jog 100m

5 Strict pull-ups

10 Push-ups

15 Hip extensions

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2 Rope climbs

10 Weighted lunges 20/15kg

20 GHD Sit-ups

Extra Credit

Safety Bar Back Squat (7RM)

Wednesday 061217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Barbell good mornings

10 Hip extensions

5 Strict pull-ups

Fitness & Performance

Hang Power Clean (1-1-1-1-1-1-1)

Weighted Pull-ups (1-1-1-1-1-1-1)

Extra Credit

STR: Deficit Deadlift (3RM)

Stand on 20kg plate

STR: Bent Over Row (15-15-15)

Perform two warm-up sets to find a working weight, then hold three sets across of the same weight. Use a dumbbell and complete sets of 15 reps per arm.

COND: Metcon (Time)

Assault bike:

150 Calories for time