Rest Day – Hit the local farmers markets, get some sunshine and let the adrenals rest for a day.
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.
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
# 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)
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)
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.
TGU – Turkish Get Up
(3 each side before alternating sides)
150 Wall Balls
Pause Back Squat (3 sec pause in bottom of squat, no bounce out)
5rm Hi Hang Clean (fast and perfect)
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…….
5 rounds of;
L-sit on rings/ring support Max Effort
Bar Dip 5 reps (weighted if required)
Pendlay Row 5 reps
3 x 800m with 3 minutes rest.
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.
Seven rounds for time of:
7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
110kg Deadlift, 7 reps
7 Kettlebell swings, 2 pood
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
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.
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.
CrossFit can be a little intimidating to those that have not actually been into a friendly welcoming gym before. We have every level of athletic development here from the complete novice who has never lifted a barbell in their life to experienced athletes. Our introduction session not only walks you through the basics of our program, it entitles you to 1 week free of CrossFit classes to make sure you are comfortable with what we have to offer. Complete the form below to book in.
50 Single Skips (whichever style you like)
10 Shoulder Press with Barbell
3 rounds, in pairs
Partner does 20 GHD sit-ups
Rest as required between sets (at least 60s)
150cals for time
Complete after the Barbell Extras if you are doing them.
Find a 3RM clean
Max reps Front Squat at 3RM clean weight
Build to a 1RM Front Squat in 10 minutes.
Build to a 1RM Push Press in 10 minutes.
Build to a 1RM Power Clean in 10 minutes.
500m Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups.
5 Unbroken Muscle-ups
Rest as needed between round. Scale to transitions or jumping muscle-ups as required.
10 x 250m Row
Rest 1:30 between efforts