290116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Leg swings each direction

100m Jog

10 PVC Overhead squats

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Extra Credit

Front Squat (7)

Take no more than 15 minutes to build to a heavy 7 rep front squat.

Dumbbell Bench Press (10-10-10-10)

Superset with one-arm DB bent over row.

Bent Over Row (10-10-10-10)

10 reps each arm. Superset with DB bench.

280117

Announcements

We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

-then-

3 Rounds

5 Strict pull-ups

10 Step-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

2 Rope climbs

10 Ring dips

15 Box jumps 24/20″

20 Walking lunge steps

Education is the key to effective Nutrition Habits

 

I have been working on some nutrition information for friends and family as this time of year often brings requests for help to shed some Christmas cheer that was put on over the holidays. While doing some reading (not nutrition related) I came across the below diagram which directly relates to everything I believe about how success is achieved in relation to ongoing habits and therefore a lifestyle change in terms of everything including how you fuel your body for either health or un-health.

effective habbits

(Picture courtesy of Stephen R. Covey)

Stephen talks about how to create habits and the 3 critical factors needed as shown above, one is the knowledge of what to & why to, do what it is you want to do, for example why sugar is harmful, why soft drink is bad for your health and what to, for example what to eat for optimum nutrition such as vegetables and quality protein and fats. The second is the skill on how to, for example how to control portion size, how to prepare your meals or how to shop smartly and finally the desire, the want to improve your physical and mental health or in most cases the want to change physical appearance, the want needs to be demanding enough to create repeatable behaviour which in term forms healthy habits.

Have you ever been out getting a meal with that friend who always looks good and is slim or ripped , they get a chicken salad when they could easily get a pie or something less healthful? Often this friend is considered “boring” or “anal” about their diet but the fact of the matter is this friend has probably created well ingrained habits long ago and what seems like them making tough decisions and constantly thinking about their figure is actually just a habit that is deeply seeded and rewarding them with ongoing health and therefore their equally rewarding physical body.

This is the reason I believe so many 12 week challenges, meal plans or ready meals delivered to your door will ultimately lead to failure unless that program is accompanied by education. If you are following a meal plan you are “Dependant” like a child on someone else making decisions for you and telling you what to eat. To achieve personal success in the long term you require a minimum level of independence and as a society we need a great level of interdependence (we as opposed to I) to create healthier communities.

I am working to create a free resource to provide information I think will be helpful for everyone to learn to educate themselves by providing knowledge on why and what you should be doing along with some skills on how to make better decisions, you will need to muster your desire, your want and your reasons to motivate yourself to better habits, it might be aesthetics and self confidence or it could be a friend or relative that has suffered from diabetes, alzeihmers, obesity or heart disease and you want to limit your chances of the same fate but it needs to be your desire not that of others otherwise true habits will be hard to break and change. Information on this resource will be provided in due course and could be 1 or 2 months away yet. Until then search the web, google paleo and why, look for studies in medical journals (there is a lot of supporting data now), educate yourself and start making small changes to create habits today.

Rob

270116

Announcements

We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10m Spiderman walking lunge

5 Medicine ball front squats

5 Push-ups

30s Deadbug

Weightlifting

Deadlift (2-2-2-2-2)

After warm-up sets, complete 5 heavy doubles taking small jumps. Build to a 2RM

Metcon

Metcon (Time)

In Pairs:

5 Rounds

10 Burpees each, then

10 Wall balls each

Extra Credit

Hang Power Clean (1)

Take 15mins to build to a 1RM Hang power clean

Metcon (Time)

7 Rounds

30m Prowler push, double bodyweight on the sled

Rest 60s between efforts

260115

Announcements

We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

Classes are not operating today due to the Australia Day public holiday, however there is an open gym session at 6am for one hour and 9am til 10:30am.

Metcon

If you are training at the gym:

Metcon (Time)

In Pairs:

Two rounds for time

50 Handstand Push-ups (scale to barbell push press 40/30kg)

100 Cal Row

150 Abmat Sit-ups

Metcon

If you are training at home:

Metcon (Time)

Two rounds for time:

25 Handstand Push-ups (scale to push-ups)

400m Run

50 Sit-ups

250116

Announcements

The Gym will be closed on Australia Day. Come in for an un-coached session at 9am with Matt.
We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

Warm-up

Two rounds:

Run 200m

10 Light-band good mornings

10 Ring rows

5 Inch worms

Metcon

Metcon (Time)

5 rounds for time:

10 One-handed Russian swings Left 24/16kg

5 Bar muscle-ups

10 One-handed Russian swings Right

5 Bar muscle-ups

Extra Credit

Clean and Jerk (3)

Take 15mins to build to a 3RM

Romanian deadlift (8-8-8)

Metcon (Time)

6 Rounds

25m Sled drag forwards

25m Sled drag backwards

Add bodyweight to the sled and get it done as quickly as possible

240116

Announcements

The Gym will be closed on Australia Day. Come in for an un-coached session at 9am with Matt.
We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

230116

Announcements

The Gym will be closed on Australia Day. Come in for an un-coached session at 9am with Matt.
We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

Warm-up

Run 200m

-then-

3 Rounds

10 Step-ups

10 Sit-ups

10 Push-ups

Metcon

Metcon (Time)

In Teams of three, complete for time:

100cal Row

100 Box Jump Overs, 24/20″

100 Push Press 50/35kg

100 Toes to Bar

100 Push Press

100 Box Jump Overs

100cal Row

Extra Credit

Overhead Squat (1-3-3)

Build to a 1RM Overhead squat, rest 3 mins, then do 2×3 at 85%

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

220116

Announcements

The Gym will be closed on Australia Day. Come in for an un-coached session at 9am with Matt.
We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.

CrossFit CrossAxed – CrossFit

Warm-up

3 Rounds

10 Ring Rows

10 Med-ball Squats

10m Bear Crawl

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Extra Credit

Hang Power Snatch (3-3-3-3-3)

Warm-up and then take 5 sets to build to a heavy triple

Metcon (3 Rounds for time)

3 Rounds

Row 500m for time, then:

10 Dumbbell row each arm, as heavy as possible.

Rest as required between each round.

210116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

100m Row

10 PVC Behind the neck press

10 PVC Overhead squats

10 Hollow rocks

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Power Snatch 40/30kg

GHD Sit-ups