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Announcements

Due to hosting the CrossFit Football Trainers Course this weekend the gym will be closed for normal classes and open gym from 7am Saturday. There will be a 6am session on Saturday so you can get your WOD on early. This also means CF Kids is off for the weekend, apologies for the inconvenience.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Ring rows

10m Straight-limb bear crawl

10 Hip extensions

Fitness

Metcon (Time)

10 Rounds

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Air squats

Performance

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Extra Credit

Bench Press (5-5-5-5-5)

STRENGTH

Metcon (Time)

Run 3000m
CONDITIONING

Skin the cat (5-5-5-5-5)

SKILL

Nutrition

We often get asked about Nutrition. It is such a broad topic but it is at the very essence of health and needs to be addressed if health and longevity are important to you. I have written a website https://madnutritionwordpresscom.wordpress.com/ which addresses the basics and even offers some meal plans and structure for performance free of charge.

If you are wanting specific meal plans or nutrition advice we do offer that service separately to our CrossFit memberships. Please complete the form below if you want to get some Nutrition coaching or meal plans.

020616

Announcements

Due to hosting the CrossFit Football Trainers Course this weekend the gym will be closed for normal classes and open gym from 7am Saturday. There will be a 6am session on Saturday so you can get your WOD on early. This also means CF Kids is off for the weekend, apologies for the inconvenience.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman lunge

10 Hollow rocks

5 Strict pull-ups (or 5 muscle-up transitions for performance)

10 Wall balls

Fitness

Metcon (Time)

9-15-21-15-9

Thrusters 40/30kg

Run 400m after each round

Performance

Metcon (Time)

10 Muscle-up buy-in

21-15-9

Thruster 40/30kg

Run 400m after each round

10 Muscle-up cash-out

Extra Credit

Metcon (No Measure)

SKILL

Spend 15 minutes practicing double or triple unders

010616

Announcements

Due to hosting the CrossFit Football Trainers Course this weekend the gym will be closed for normal classes and open gym from 7am Saturday. There will be a 6am session on Saturday so you can get your WOD on early. This also means CF Kids is off for the weekend, apologies for the inconvenience.

CrossFit CrossAxed – CrossFit

Fitness & Performance

Warm-up

Warm-up (No Measure)

3 rounds:

10 Scap Push ups

30 sec Deadbug

20 Double Unders/Single Skips

Skill: Handstand Progressions

Led by coach

Metcon (AMRAP – Reps)

5 Rounds

60 seconds each of;

Toes To Bar/ Abmat Sit ups

Row for Cal

Burpees

Rest

Extra Credit

STR: Weighted Pull-ups (5-5-5-5-5)

Skill: Hi Hang Clean + Push Jerk (10-10-10)

310516

Announcements

Due to hosting the CrossFit Football Trainers Course this weekend the gym will be closed for normal classes and open gym from 7am Saturday. There will be a 6am session on Saturday so you can get your WOD on early. This also means CF Kids is off for the weekend, apologies for the inconvenience.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Dislocates

5 Burpees

10 Good Mornings

5 Sit Ups
Use stick for first 2 rounds then Barbell

Fitness

Deadlift & Hip Extensions (8-8-8 12-12-12)

Superset 3 sets of Deadlift and Hip extension

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Run 200m

10 Barbell Push Press 20/15kg

20 Jumping Lunges

Performance

Snatch E90sO90s (1-1-1-1-1-1-1-1-1)

1 Snatch adding weight each 90s
Build until you miss then remove 5kg and continue until 15mins

Metcon (Time)

5 rounds;

5 Power Snatch 60/40kg

10 OH Walking Lunges 60/40kg

30 DU

Extra Credit

STR: Deadlift (3-3-3-3-3-3-3-3-3-3)

10 minute EMOM

SKILL: Wall Walk Away

Spend 20 minutes practising wall walks to a Handstand Walk away

COND: Metcon (Time)

3 Rounds;

Run 100m

40m Prowler Sprint 80kg + Sled

Run 200m

80m Prowler Sprint

Run 200m

40m Prowler Sprint

Rest 3 mins

5 Minutes with… Paul

Firstly, a massive thank you to everyone who has sent in their ‘5 Minutes with’ responses. I have amassed a few to make sure I always have content to publish, so if you don’t see yours here then it will be coming in the next couple of weeks.

I’m gradually working my way through the whole gym, so if you haven’t received questions yet then don’t worry, they will get through to you! It’s a fair number of people to email so please be patient!

Ollie

Without further ado, here’s 5 minutes with Paul

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How were you introduced to CrossFit?

I used to drive past the Box every morning and knew I had to do something so googled “what is Crossfit”.

After reading some of the articles I’m surprised I went in…you guys are bat shit crazy.

How long have you been doing CrossFit?

About 3 ½ years

What do you most enjoy about CrossFit?

Every day’s different and the people are great. I may suck at a particular workout but there’s always someone there encouraging or putting shit on me to keep me going.

What’s your favourite workout?

Any good chipper

Which workout will you never forget, for all the wrong reasons?

Was a Hero WOD called Omar made up of increasing Thrusters & Bar facing burpees.

The final movement was 35 burpees and I got to a point where I thought I’d meet Pukie and wanted to die.

What is your favourite movement?

Power Cleans or Deadlifts!

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

If you’re looking to start- just walk in, say hi and give it a go you won’t regret it.

Just started – be consistent to give it a chance.

Best CrossFit advice you’ve been given?

Breathe…

Describe any changes you’ve experienced since starting CrossFit?

Starting I had an injured lower back, medicated hypertension and had swallowed a wheelie bin at some point.

Since then I’ve a solid back,  better blood pressure, lower heart rate and lost the majority of the baggage I was carrying.

Favourite memory at CrossAxed?

Doing the Open workout soon after I started and my son (5 at the time) came along to watch.

I’d just scored Alzan. When he scored me I could hear him telling Angus how awesome his Dad was doing, you’re a good guy Al.

Do you do extra credit, and if yes what/why?

Not generally the programmed extra credit but chip away at something.

Tell us a little more about yourself outside of CrossFit?

I’ve 2 kids (boy/girl), a great wife Suz and 2 awesome Boxer Dogs Hank & Lucy…Hank’s the bomb, I should bring him in.

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

Allows me to keep up with above crew!

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

Catching up with great people.

What do you do for work?

I teach Maths at Nudgee college.

Which CrossAxed athlete are you always chasing?

Jeremy Warren. Now he’s growing a Dad Bod he’s in my sights.

WOD with shirt on or shirt off?

Shirt Off with skins, (no courtesy pants).

Who should we profile next?

Rod Lequertier

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Announcements

Due to hosting the CrossFit Football Trainers Course this weekend the gym will be closed for normal classes and open gym from 7am Saturday. There will be a 6am session on Saturday so you can get your WOD on early. This also means CF Kids is off for the weekend, apologies for the inconvenience.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Run 200m

10 Lunges

10 Jumping Jacks

10 Barbell Shoulder Press

Then;

V-Up practice

Russian KBS Prep

Fitness

Shoulder Press and V-Ups (10-10-10)

Score Press weight
Superset between Shoulder Press and V-Ups

Metcon (AMRAP – Reps)

10 Minute AMRAP (as many rounds as possible)

10 Pull Ups

10 Push Ups

20 Russian KBS (AHAP as heavy as possible without breaking)

Performance

Shoulder Press (5-5-5-5)

Metcon (AMRAP – Reps)

10 Minute AMRAP

10 Strict HSPU

10 Strict Pull Ups

20 Russian KBS 32/24kg

Extra Credit

Skill: Hi Hang Snatxh (10-10-10)

Strth: Back Squat (5-5-5-5)

Cond: Metcon (Time)

Row 1km

100 Double Unders

Run 1km

Get The Most Out Of Your Training

Get the most out of your training

Main Points
• There will be the introduction of a new training program in the classes
• You will have the choice between Fitness and Performance workouts for the day
• Fitness will be targeted towards metabolic conditioning, whereas Performance will be including more complex weightlifting and gymnastics movements, with a complete strength and conditioning approach
• There is no requirement that you are permanently fixed to one program, and you are free to choose which workout you do on a daily basis depending on your goals

Read more below…

CrossFit is and always will be an infinitely scalable program. The rationale behind this is that the needs of our elite athletes and elderly differ by degree, not by kind. The elite athlete is training for functional dominance: to be the best in their field, whereas the aged athlete is training for functional competence: to be able to get through life’s challenges without assistance from others.

The approach to programming at CrossAxed has been to program for the best athletes in the field (both within and outside the walls of the gym), and to scale to a more manageable difficulty if required. To push our more competitive athletes, we have programmed extra work to afford them the opportunity to go above and beyond what is written whilst maintaining structure that will fit within the gym’s program.

For the most part, this has worked well. Where we have faced challenges are accommodating a broad range of goals into the classes, as well as offering competition training to time poor athletes.

Over the next few weeks, we will be piloting a program that will allow both health and fitness focused AND competition focused athletes the opportunity to target their goals with maximum efficiency and effectiveness. In this time, the classes will have two different programs available that will run concurrently: Fitness or Performance.

Fitness: The goal of the fitness program is to develop base capacity as effectively as possible. It will have more of a focus towards metabolic conditioning, with an obvious increase in ‘huff and puff’ workouts. While this program will still build strength, there will be less emphasis on maximum load lifts, and less focus on complex weightlifting and gymnastics movements. Fitness is the perfect program for someone who wants to decrease body fat, increase lean muscle, and increase his or her cardio capacity.

Performance: The goal of the performance program is to push the margins of strength and conditioning. It is targeted towards athletes who want to develop the whole spectrum of skills required in CrossFit, addressing all movements within the program. The performance program is keyed towards training like an athlete- strength, endurance, speed, power, and covering both long and short duration workouts. Despite including the more complex movements, Performance is absolutely for all skill levels. As with everything in CrossFit, if you are unable to complete the movement that is programmed, an appropriate scaling option will be given to allow you to gain the maximum benefit of the program. There is no minimum athletic ability required to participate in Performance program.

Putting it all together
You will see the programs still utilize similar movements to allow the classes to run at the same time. The main difference is going to be in the rep ranges, as well as the complexity of movements. If you are not sure which option to follow, please speak to a trainer so we can establish what your training goals are and guide you towards what is best suited.
Finally, you don’t have to permanently opt into one program and out of the other. If you were so inclined, you could alternate daily between fitness and performance. I would recommend against this, as although the programs work well with each other, there are still clear differences. Benefit in training relies heavily on consistency, and program hopping (albeit slightly) will still present segmented results. With that in mind, there is no problem in alternating on the occasional day to the other program.

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Dislocates

10 PVC Overhead squats

10 Push-ups

10 Barbell power cleans

10 Barbell overhead squats

10 Barbell floor press

Barbell

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Clean, 2-3 warmup sets for Bench Press, and 3-4 warmup sets for Overhead Squat. Managing your time is very important in this workout. You have 15 mins for Clean, 10 mins for Bench Press, and 15 minutes for Overhead Squat.

If you know percentages:

Warmup schedule for Clean:-

3 x 50%

3 x 50%

2 x 75%

1 x 85%

1 x 90%

1 x 95%

Warmup schedule for Bench Press:-

3 x 50%

2 x 75%

1 x 90%

Warmup schedule for Overhead Squat:-

1 x 60%

1 x 75%

1 x 85%

1 x 90%

Plan out your numbers using the above schedule before you hit the session.

Extra Credit

Metcon (AMRAP – Reps)

With a running clock:

2:00 AMRAP strict handstand push-ups

1:00 Rest

5 Rounds of

30s Assault bike calories

30s Rest

then

2:00 AMRAP strict handstand push-ups

1:00 Rest

5 Rounds of

30s Assault bike calories

30s Rest

then

2:00 AMRAP strict handstand push-ups
Score is total calories and handstand push-ups completed in the whole workout.

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Reverse shrugs on dip bars

5 Push-ups

10 PVC Dislocates

5 Wall balls

Class

Weighted Dip (5)

5RM weighted dip, or 5×5 strict bar dips.

Metcon (Time)

Option A

15-12-9-6-3

Box jump 24/20″

Thruster 35/25kg

Sprint 100m
Choose either Option A or Option B

Metcon (Time)

Option B

12-9-6

Thruster 75/50kg

Box Jump 30″
Choose either Option A or Option B

Extra Credit

Metcon (Time)

‘Yasso Running Progression session 2’

5 Rounds

Run 800m hard

Run 400m recovery