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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

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

5 Strict pull-ups

5 Shoulder press

Row 200m

5 Barbell deadlifts

5 Barbell hang power cleans

Metcon

Metcon (Time)

With a partner, partitioning reps as required:

60 Handstand push-ups

20 Bar muscle-ups

60 Cal row

60 Power cleans 60/40kg

30 Handstand push-ups

10 Bar muscle-ups

30 Cal row

30 Power cleans

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Arm rotations each direction

10 PVC dislocates

5 PVC overhead squats

20s Samson stretch each side

Barbell

Snatch (5-5-4-4-3-3-2-2-1-1)

Build to a 1RM through the rep scheme. Avoid spending too long on the initial 8 sets- rather than building to a max, simply add weight to every set. Record loads lifted in notes

Metcon (AMRAP – Reps)

1min AMRAP

Burpees

Extra Credit

Metcon (Time)

For time:

100 Double unders

10 Overhead squats 60/40kg

5 Muscle-ups

80 Double unders

8 Overhead squats

4 Muscle-ups

60 Double unders

6 Overhead squats

3 Muscle-ups

40 Double unders

4 Overhead squats

2 Muscle-ups

20 Double unders

2 Overhead Squats

1 Muscle-up

5 Minutes with… Jo

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How were you introduced to CrossFit?
Oliver was my PT at Goodlife, he introduced me.

How long have you been doing CrossFit?
About 5 years ago.

What do you most enjoy about CrossFit?
The friends I’ve made and socialising with them whilst working out.

What’s your favourite and least favourite Movement?
Favourite-clean
Least-squat snatch

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

What advice can you give someone who’s looking to start or has just started CrossFit?
Every workout is scaleable. You can do it and you will improve continually if you keep turning up. Most importantly, DON’T COMPARE YOURSELF TO ANYONE EXCEPT THE OLD YOU.

Describe any changes you’ve experienced since starting CrossFit?
I eat better. I did paleo for a year, also zone, and now I eat a mixture of both and some treats on weekends.
I also hate not being able to go to the gym due to other commitments. I feel like I’ve missed out. I never ever felt that at commercial gyms. I also never felt proud of myself at a globo gym. Doing CrossFit I can actually see where I’m improving and I love it when my classmates congratulate me on my efforts.

Favourite memory at CrossAxed?
My favourite memory is at my first ever CrossFit team competition. The gym was new and we scraped two teams together and headed to Caloundra for an awesome weekend. I could only do single double unders but I managed my first ever RXD HSPU.

Do you do extra credit, and if yes what/why?
Not very often – but if I’m early I’ll spend 10 minutes chatting to friends/coaches and maybe another 15 minutes working on something I haven’t done in a while or something that’s fun to me, like gymnastics.

Tell us a little more about yourself outside of CrossFit?
I’m a part time nurse, mother of 3. My children are my world, and being a mum is the best job ever. I LOVE TO COOK, and I’m not bad at it, hey Ollie?

Has CrossFit played a role in how you go about your daily life?
I’m less obsessed about my weight and being skinny and more concerned about feeling strong and healthy and treating my body well.

Which CrossAxed athlete are you always chasing?
These days I don’t really chase anymore. But generally I like to peg myself against firstly someone my weight and secondly someone my age.

Who should we profile next?
Shannon.

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 100m

30s Deadbug

20 Banded good mornings

Metcon

Metcon (Time)

3 Rounds for time

Run 400m

40 GHD Sit-ups

7 HEAVY Deadlifts
Pick a weight that you would be able to complete with no more than two breaks. It should be heavy, but not a 1RM. Scale GHD sit-up volume, or regress to ab-mat sit-ups if required.

Extra Credit

Metcon (Time)

50 Strict pull-ups for time

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CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-then-

3 Rounds

10 Spiderman lunge

10 Barbell deadlifts

5 Scap retractions

5 Bar taps

Metcon

Metcon (Time)

For time:

104 Wall balls

52 Pull-ups

FIRST SECTION CAPPED AT 8 MINS

-Rest 60s, then-

4 Rounds

28 Pistols

15 Power cleans 50/35kg
Scaling option:

52 Wall balls

26 Pull-ups

-Rest 60s, then-

4 Rounds

14 Pistols (or scaling variation)

7 Power cleans

Extra Credit

Snatch Pull (2-2-2-2-2-2-2-2)

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CrossFit CrossAxed – CrossFit

REST DAY