WOD 141015

Another classic benchmark today, Filthy Fifty is a fun chipper, a bit lighter due to the fact it was one of the original benchmarks, I don’t think we would see a benchmark with the guys weight at 16kg for a kbs anymore so enjoy it and go fast. No part A so let the shackles off and go flat-out.

Rob

Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Extra Credit

EMOM 10

e; 6 Muscle Ups

o; 10 Pistols

Barbell

Hang Power Snatch from mid thigh. (start paused at mid thigh, do not dip from waist and pause between each rep. Focus on speed and a vertical bar)

3-3-3-3-3

WOD 131015

Happy Anniversary to my beautiful wife Alex! I can’t believe its been 1 year today since the most amazing day of my life. I think she’s a keeper…. Sorry I am not with you today to celebrate. Love you babe, see you Saturday xx

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Now back to business…

Some volume with a vertical press today. My aim here is weight overhead so rest at the top of the press and turn it around quick on your second and third reps. Then we have a super fun (like normal fun but with a cape) partner workout. We’ll teach you the firefighters carry and ensure your set with the other movements. There is a huge emphasis on team work so buddy up and help each other get through this one!

Rob

A

Strict Press

3-3-3-3-3

B

In partners complete AMRAP 20 Mins

100m Firefighter carry(50m each)

We’ll give you something else to carry if you don’t feel comfortable doing this.

10 Partner Wall Balls

10 Synchro Burpees over bar

10 Partner Deadlifts 100/70kg

Extra Credit

Assault bike or row (Cal);

work 60s

rest 60s

w 45s

r 45s

w 30s

r 30s

w 15s

r 15s

w 15s

r 15s

w 30s

r 30s

w 45s

r 45s

w 60s

Barbell

Split Jerk

3-3-3-3-3

From racks or ground not blocks, no misses, this is practice not a 3rm. Use no more then %80 of your 1rm Jerk. Think fast and catch solid or drop weight.

WOD 121015

Kicking off the week with some heavy front squats followed by an absolute favourite of mine Elizabeth. We will be running a 12 minute cap on Lizzy, not because we are “A Holes” but because we want you to hit it with intensity today. Anytime you see a workout with the rep scheme of 21-15 & 9 it should signal that its go time so choose a weight or scaling option with the dips that will allow you to go hard and get in before the cap. So there is no confusion, if you are on your last set of dips when the cap hits we will let you finish the work. Can’t wait to hit this one and see what you guys can do to your previous scores.

Rob

A

Front Squat

2-2-2

B

Elizabeth

21-15-9

Clean 60/40kg

Ring Dip

Extra Credit

10 Min AMRAP

Handtsand walk 5m shuttle, 5m must be unbroken to count as a rep. Practice handstand holds on wall if unable to walk.

Barbell

Hang Power Clean from mid thigh. (start paused at mid thigh, do not dip from waist and pause between each rep. Focus on speed and a vertical bar)

3-3-3-3-3

WOD 111015

Rest Day – Hit the local farmers markets, get some sunshine and let the adrenals rest for a day.

WOD 101015

Clear your schedule for this afternoon. A big workout today, attack it hard and choose a weight that you can seamlessly role from Deadlifts to Hang Power Cleans to Jerks without any breaking of the reps. Choose your weight wisely or this could blow out for you. Stay strong and get through it to earn your chilled beverages tonight. Peer support will be a must for this one.

Rob

7 Rounds;

Run 400m

6 HR Push Ups

5 Deadlifts 60/40kg

4 Hang Power Cleans 60/40kg

3 Jerks 60/40kg

2 Power Snatches 60/40kg

1 Rope climb

Extra Credit

EMOM 10

# Muscle Ups (pick a number you can manage, if doing muscle ups 2 should be your minimum. No muscle ups then work 5 transitions with feet on ground)

Barbell

Hi Hang Snatch 5rm then

20 minutes (strict to build to a 1rm C & J and Snatch, again make these clean, no misses. This is not a PR attempt)

WOD 091015

Its mental resilience day! Turkish Get Ups are demanding on your whole body so be strong and work through the grind, this movement is probably one of the most functional movements of any and will strengthen your entire body. After that we hit mental test #2 “Karen” not much I can say about Karen but just keep going.

Rob

A

TGU – Turkish Get Up

3-3-3-3-3

(3 each side before alternating sides)

B

Karen

150 Wall Balls

Extra Credit

Pause Back Squat (3 sec pause in bottom of squat, no bounce out)

5-5-5

Barbell

5rm Hi Hang Clean (fast and perfect)

WOD 081015

A couple of awesome pieces to todays workout. We start with a legit strength piece then go into an all out burner, the person who wins will be the one who doesn’t break the double unders…….

Part A

5 rounds of;

L-sit on rings/ring support Max Effort

Bar Dip 5 reps (weighted if required)

Pendlay Row 5 reps

Part B

Annie

50-40-30-20-10

Double Unders

Sit Ups

Extra Credit

Run Repeats

3 x 800m with 3 minutes rest.

 

WOD 071015

As promised this will be tough but rewarding, do not underestimate this WOD. Back in 2010 This was the first and only WOD I have ever started and not finished, I thought it wouldn’t take that long but 45 minutes later I was still going and now running late for work so I had to stop. Be wise with the weight and if you don’t normally hit 60/40kg for thrusters today is not the day to start.
Rob.

“The Seven”

Seven rounds for time of:

7 Handstand push-ups

60kg Thruster, 7 reps

7 Knees to elbows

110kg Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

Extra Credit

60 minutes working mobility. Start with rolling and smashing (myofascial release) then move to active distraction with bands, work from ankles to shoulders.

Pause Front Squat (3 sec pause in bottom of Squat) 5-5-5

 

Barbell

Drop Snatch (start with hips fully extended & with no dip drive, pull straight down under the bar) 5-5-5-5-5

Then Hang Snatch from hip

3-3-3 @ app. %70 of 1 rm snatch (makes this fast and perfect)

 

Over the years we have battled with how best to approach our CF Kids and Teens training programs, there are big differences between 15 year olds and 8 year olds and also between kids of the same age. Often CrossFit kids has been seen as a supplemental program at best, providing extra training for footy or netball or one of many other sports. While this is great and we always encourage kids to play all sports especially in teams, we have decided it’s time to put CrossFit first. This means we want our kids, yours and mine to see CrossFit as a sport, their sport. We want to develop strong, fit, healthy kids with a strong and confident mind. To do this we must give our program the attention it needs and give the kids the structure to develop. This means our CF Kids program will be moving to the CrossAxed development program 4 days a week from 4:15pm to 5:00pm on Monday, Tuesday, Thursday and Friday. There is also the option for participating kids in the development program to train in the adults class of a Saturday providing they are accompanied by their parent in the class.

The development program will be for kids aged 12 – 17 years old, if your child currently does the kids program and is younger than 12 they are welcome to continue however no new kids under 12 will be accepted. Older Kids around 17 transitioning to adult classes will be “tested out” prior to joining the adult classes.

Kids under 12 (Pre-pubescent) develop differently. If you think of trying to increase work capacity (the ability to do a given amount of work in a given time or as little time as possible) we can use our formula for Average Power (work) which is how we measure fitness P=FXD/T. To produce more power aka fitness we can either increase force, move the object or ourselves further (distance) or do it quicker (Time) all of which are pretty self-explanatory except for how we can increase force (F) and the best analogy I can give is the formula for Force which is F=MA (force = mass x acceleration) whereby increasing mass, think weight on a barbell, or moving faster, think standing the bar up from a squat quicker) creates more force.

Stay with me……

When we relate this to kids it is not quite so simple. As adults we respond to an increase in Mass by building and repairing muscle aided by the hormone testosterone (yes men and women), kids that are yet to go through puberty do not respond the same as they simply do not have testosterone to help with muscle growth and repair. This means there is little to no value in giving kids under 12 any weight to lift as it increases the risk of injury, prevents the increase of acceleration of movement and thus reduces their ability to get fitter. Kids under 12 get better by practising good movement and then repeating that movement faster (increasing acceleration therefore producing greater force).

As you can imagine this creates some issues in the class as kids don’t want to hear that explanation they just want to lift what the older kids are lifting.

Due to the above factors along with the issue of having older teens wanting to do the adult classes which is not the best environment for them we have decided to create the development program.

Not wanting to leave the little kids out altogether we will be holding one CF Kids class from 9:30-9:50 on Saturday morning. This will be a class for kids aged from 5-12 years old which will be games based with CrossFit movements. Hopefully in the future we can bring back a regular class for kids under 12.

  • The CrossAxed development program will start on May 15th
  • The development program will be $30 per week
  • Kids aged from 12-17 Years Old will be accepted
  • Current CrossFit Kids of any age will be able to continue in the development program but will be scaled to appropriate items and movements
  • Classes will be at 4:15pm on Mon, Tue, Thurs & Fri
  • Kids in the development program will be able to do the adults class on Saturday once proficient in basic movements. Kids under 15 need an adult with them for the entire class.
  • There will be a CF Kids class at 9:30am on Saturday for kids aged 5-12. These sessions will be $10 per session paid on the day.
  • Please complete the form below to register your interest.

Our Personal Trainers are very experienced and will be able to help with any fitness requirement you have. Please complete the form below and we will contact you to discuss a time for an initial consultation. We look forward to meeting you soon.