290616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

4-way deadbug

5 Athletic burpee

High knee lunge step to horizontal twist

Fitness & Performance

Turkish Get Up (5)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Sandbag get-up left side

Run 100m with sandbag

5 Sandbag get-up right side

20 Sandbag push press

Extra Credit

STR: Back Squat (1-1-1-1-1)

Rest exactly 90s between efforts: this may mean you can’t go as heavy. Prioritise speed over weight (still go as heavy as you can with these intervals)

COND: Metcon (No Measure)

Every 90s for 7 rounds:

4 Ground to overhead 90/60kg

5 Chest to bar pull-ups

280616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Row

10m Cocky walk

5 Push-ups

3 Broad jumps

Fitness & Performance

Metcon (No Measure)

10 minute cap

Max L-sit hold

Max GHD Superman hold
Accumulate as much time in an L-sit and GHD superman hold as possible, within 10 minutes. Alternate movements until the cap is reached.

Metcon (5 Rounds for reps)

5 Rounds

Each round is 4 min long

200m Run buy-in

Max burpees in time remaining

Rest 60s between rounds
Rx+: Max burpee muscle-ups in time remaining.

Extra Credit

STR: Snatch (3-3-3-3-3)

SKILL: Snatch Balance (3-3-3)

Use as a warm-up for the snatch. Focus on aggressively snapping the hip open before driving under quickly.

5 Minutes with… Damo

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How were you introduced to CrossFit?

I’d been working on my fitness for a while and got bored training myself at the 24/7 and doing some running.  So started looking for something different.  I knew Joel Smith and he’d talked about Crossfit with me (as he does!).  I did some research on different boxes and landed at Crossaxed.

How long have you been doing CrossFit?

About 18 months now.

What do you most enjoy about CrossFit?

The focus on functional fitness and the fact that it delivers deep, sticky fitness at levels you won’t get doing anything else.

What’s your favourite and least favourite Movement?

Favourite would be heavy cleans, took a while to get the front rack sorted but really love the feeling of getting that heavy bar up there.

Least favourite…. I hated wall balls for a long time.  Now we understand each other we get along better…mostly.

What’s the one movement you really want to master?

Pistol squat, if these knees will finally let that happen.

What is the most surprising change you have noticed since starting CrossFit (either physically, mentally, or both)?

I handle life’s stresses much better these days and I am so much fitter and stronger and have much more energy.

What advice can you give someone who’s looking to start or has just started CrossFit?

Go regularly and make it a habit and track your progress.

Best CrossFit advice you’ve been given?

Listen to the coaches, you can always do more than you think and mobilise every day!

As a parent, how do you find balance between training and getting enough family time?

Great question – I join the 5:15am savages everyday so the family is still sleeping when I head out.  I get home in time for breakfast, dog patting and assorted morning activities.  So it doesn’t impact my family time at all.  A lot of boxes don’t have such early classes; it’s the only way I can make it work.

I try and mobilise at night with the help of my six year old!  I love the Saturday workouts because of the relaxed feel (probably because everyone is awake…) so I get along to them when I can as an indulgence.

Has CrossFit played a role in how you go about your daily life?

Absolutely. It has given me more strength and overall fitness so I just get more done in a day!  I focus on what I eat and think about how it will impact performance without being obsessed (too old for that!).

What sticks out to you as the most enjoyable part of every class at CrossAxed?

Two things: firstly, the air of achievement in the box at the end of a session.  You know that brief period  when everyone is beat and congratulating each other you can sense the achievement everyone is feeling at what they have just done.  Before starting at CrossAxed I wouldn’t have known about or valued that experience.

Secondly, the coaching.  Our coaches seem to care deeply about helping all of us achieve what we want and then some.  They think carefully about how they interact and guide us, it’s awesome and should be respected.

What do you do for work?

I’m an environmental engineer for a mining company and pretty much do whatever they want me to.  These days I ‘work’ in management.  It’s pretty variable work and has taken me all over the world.

Which CrossAxed athlete are you always chasing?

Averil 🙂

WOD with shirt on or shirt off?

On.  I don’t want to distract the other athletes.

Who should we profile next?

Adam Slykerman.

 

 

270616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Deadbug moving legs only

5 Deadbug moving arms only

10 Barbell front squats

Run 100m

Fitness

Metcon (Time)

For time:

3 Rounds of

15 Sumo deadlift high-pull 35/25kg

10 Sandbag over the shoulder 25/15kg

-straight into-

3 Rounds of:

15 Sumo deadlift high pull 35/25kg

10 Sandbag zercher squats 25/15kg

Performance

Power Clean (1)

15 mins to build to a heavy (but not maximal) power clean.

Metcon (Time)

For time:

3 Rounds of

Row 21cal

7 Power cleans @ 70% of heavy single

-straight into-

3 Rounds of

Row 21cal

7 Front squats

Extra Credit

STR: Floor Press (3-3-3-3-3)

Warm-up, and then take 5 sets to build to a 3RM

SKILL: Candlestick on rings (5x 20s)

Hang upside down fully extended on the rings

COND: Metcon (4 Rounds for time)

4 Rounds:

Run 300m

Rest 15s

Run 200m

Rest 60s

250616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Scap retractions

5 Bar taps

10 Arm rotations each direction

10 Squat + vertical twist & reach

Fitness & Performance

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
To scale, reduce reps as required or divide as necessary with a partner.

Extra Credit

SKILL: L-Sit (Tabata)

8 Rounds

20sec work, 10s rest.

Complete the 20s work with as few breaks as possible

240616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50m High knees

50m Heel kicks

10 Kettlebell deadlifts

3 Consecutive broad jumps

Fitness

Metcon (Time)

10 Rounds for time

Row 150m

12 Kettlebell swings 24/16kg

9 Push press 40/30kg

Performance

Metcon (Time)

21-15-9

Deadlift 142.5/90kg

Box jump 30/24″
Warm-up adequately to deadlift weight

STR: Overhead Squat (5-5-5)

SKILL: Good Mornings (12-12-12)

Use a light weight, no more than 40% of your back squat

230616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Arm rotations each direction

5 Step-ups each leg

5 Strict pull-ups or ring rows

5 Ring dips or push-ups

Fitness & Performance

Sandy (AMRAP – Rounds and Reps)

15min AMRAP

5 Pull-ups

10 Dynamic push-ups over sandbag

15 Walking lunge steps with sandbag on shoulder 25/15kg
Hands must be swapped in the air for push-ups to be RXd. Scale to 5 push-ups each side with hand raised on sandbag.

Extra Credit

STR: Turkish Get Up (5-5-5-5-5)

5 Reps each side

COND: Metcon (6 Rounds for weight)

6 Rounds

60m Prowler shuttle (30m out/back)
As heavy as possible

220616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 200m

10 Hip extensions

15s Handstand hold or 10 Handstand push-ups

Fitness

Metcon (Time)

50-40-30-20-10

Deadlift 40/30kg

Sit-up

Double under

Performance

Clean and Jerk (2-2-2-2-2-2-2-2-2-2)

10min EMOM. Build each set, with a 2RM the goal

Metcon (4 Rounds for reps)

4 Rounds

AMRAP 3:1min Work:Rest

5 Clean and jerk 70% of 2RM

7 Toes to bar
Rest 2 mins between EMOM and metcon

Extra Credit

STR: Push Jerk (3-3-3)

SKILL: Metcon (5 Rounds for distance)

Plyometric Skill:

5 Rounds

5 Box Jumps, no rebounding

3 Consecutive broad jumps
Use 75% of your 1RM box jump height, or a height that is challenging but manageable for 5 reps.

Record total distance for each set of broad jumps.

Rest as needed between each set.

210616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman lunge with pause to open hip

30s Deadbug

10 Back squats empty barbell

Fitness

Back Squat (8-8-8)

Performance

Back Squat (2-2-2-2)

Fitness & Performance

Black and Blue (Time)

5 Rounds for time

10 Power cleans 60/40kg

10 Burpees

Extra Credit

STR: Bent Over Row (5-5-5)

SKILL: Metcon (No Measure)

10min EMOM

1 Rope climb
Quality over speed

COND: 5x 400m Run (5 Rounds for time)

5 Minutes with… Averil

IMG_3997

NB: I tried to catch a candid ‘just hanging out’ photo but Ave spotted me…

How were you introduced to CrossFit?

 I worked with a person who trained at another CrossFit box who recommended it to me, so I went to a couple of trial classes with her and then looked for a local and happened upon Crossaxed.

You’re consistently in the 5am classes, how do you manage to get up every morning and come in to train? What advice do you have for the people who are adamant that they are not ‘morning people’?

We are morning people in my home, and I’ve read a number of articles that state morning training is better for you – it’s like anything it becomes a habit and so I’m generally awake before my alarm.  The other advice I’d share is invest in a damn good coffee machine!

How long have you been doing CrossFit?

I’m coming up to 3 years now.

What do you most enjoy about CrossFit?

It’s weight based and there is no need to be the stereotypical slender frame to be successful.  With respect to Crossaxed it is definitely the people, the 5.15am crew I consider to all be great friends and I look forward to seeing them every session.

What’s your favourite and least favourite Movement? 

Love the deadlift – HATE Burpees!

What’s the one movement you really want to master? 

One day I’d like to “fly like Mike” and punch out heaps of pullups without a damn band! 

What advice can you give someone who’s looking to start or has just started CrossFit?

Just keep showing up, the movements become easier and less daunting over time and with practice.

Best CrossFit advice you’ve been given?

It is an “Ollieism” from about 2 years ago that I always try to apply either when at Crossaxed or out for a run:

train hard – perform hard : train slow – perform slow

Describe any changes you’ve experienced since starting CrossFit?

Strength and a belief that encouragement and good sportsmanship really matter when your slogging it out on your own at the end of a WOD. 

Tell us a little more about yourself outside of CrossFit? 

I’m a Mum both at home and work – in other words I’m and Executive Assistant at work and have a 16yo daughter, Peyton, who has trained in her off season at CrossAxed.

I treasure my family time with Brad and Peyton.  When he’s being “kind” (in other words slow!!) I enjoy running with Brad, Peyton and Monty our dog finishing up somewhere local for a coffee – and yes it’s always coffee because we pretty much only ever train in the morning at the Jewell Household!

Has CrossFit played a role in how you go about your daily life?

Certainly has aided with my strength and helping with the heavy lifting at home relating to our renovation!  In terms of mind set, I find starting my day that way gets me off to a great start and sets the tone for the day to come.

Which CrossAxed athlete are you always chasing?

Helen – she is amazing and one day I might even be able to catch her!!!!

Who should we profile next?

One of our new super mums – i.e. Amanda Frampton / Katie G etc