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Wednesday 4 March

March 4, 2015 | Leave comment | Read More

[SinglePic not found]The first week of the 2015 Open is officially complete so it’s back to training CrossFit. Just 2 more days till the next workout is released. What are we getting this week team? box jumps, double unders, C2B pull ups…burpees??? or maybe something different like dumbbells, row 2000m??

Strength:

Overhead squat 4 x 3 rep

W.O.D.

  • Row 800
  • 40 Chest to bar pull up
  • 40 Squat clean (60/40)
  • 80 Double under

15 minute cap

Tuesday 3 March

March 2, 2015 | Leave comment | Read More

2015-03-02-wod A bunch of PB clean and jerks during the Open workouts yesterday. Mikah pictured with a 2kg PB of 77kg. Everyone please remember to submit your scores before 12 tomorrow. Also convert your weight lifted to pounds when submitting on the website, I’ve had to reject a few that wrote say 75lb when they actually lifted 75kg.

Strength:

Thruster 4 x 3 rep

W.O.D.

  • 8 Burpee
  • 10 Box jump
  • 8 Shoulder to overhead (60/40)

6 rounds

Monday 2 March

March 2, 2015 | Leave comment | Read More

2015-02-28-wod Awesome turnout for the first Open workout 15.1 on Saturday morning (nice to have Sue drop in as well) If you couldn’t make it, 15.1 is the WOD today for every class. Registrations for the Open close on Tuesday before 2pm so it’s not too late to get amongst it. You won’t regret it!

If possible, let me know if you’re wanting to enter the Open ahead of arriving at a class, to help us organize heats.

Also, as always there are scaled options for the workout.

W.O.D.

CrossFit  Open 15.1

  • 15 Toe to bar
  • 10 Deadlift (52/34)
  • 5 Power snatch

9 minutes, as many rounds as possible

followed immediately by;

1 rep max Clean & Jerk

You have 6 minutes (total time 15 minutes)

Saturday 28 February

February 27, 2015 | Leave comment | Read More

The CrossFit Open workout 15.1 will be starting at 10.30 today. All members and friends are invited to come watch our team throwing down the workout. The 1 rep max Clean & Jerks should make for good spectating. Hoping to have all the heats done by 12.00.

Strength:

Weighted push up 4 x 5 rep

W.O.D.

‘Partner workout’

  • 30 Kettlebell swing (24/16)
  • 20 Box jump over
  • 30 Wall ball
  • Run 200

20 minutes, as many rounds as possible

Friday 27 February

February 26, 2015 | Leave comment | Read More

froning-vs-fraser-15-1 The 2015 Reebok CrossFit Games Open begins with Rich Froning vs. Mathew Fraser at the live Open announcement at 2pm. Watch live at games.crossfit.com.

Rich Froning finished 1st, Mathew Fraser 2nd at the 2014 Games. If Fraser beats Froning in this workout, could it inspire him to come back to defend his title of Fittest Man on Earth??

Strength:

Clean & jerk 4 x 3 rep (t&g)

W.O.D.

  • Run 400
  • 25 Pull up
  • 50 Double under
  • 10 Turkish get up (32/24) 5 each arm
  • 50 Double under
  • 25 Pull up
  • Run 400

15 minute cap

Thursday 26 February

February 25, 2015 | Leave comment | Read More

open-in-2-days The CrossFit open starts tomorrow, the first workout released early friday afternoon. If you haven’t entered the open before, just ask around at the gym, anyone who’s entered in previous years will recommend you give it a go. Here’s the link to enter. games.crossfit.com

Gymnastics:

  • Ring holds
  • L sit

Tabata handstands

W.O.D.

  • 1 Snatch
  • 5 high box jump

EMOM, 12 minutes

Wednesday 25 February

February 25, 2015 | 1 Comment | Read More
2015-02-24-wod

Strength:

Thruster 4 x 3 rep

W.O.D.

  • 80 Calorie row
  • 60 Wall ball
  • 40 Kettlebell swing (24/16)
  • 20 Burpee
  • 10 Muscle up

16 min cap

Tuesday 24 February

February 23, 2015 | Comments Off | Read More

reppin-cf-open There’s been just 15 movements come out in the open over the last 4 years. Looking at the chart, only one of them wasn’t  included in the first open in 2011. With the addition of Rx and scaled options starting this year, will that bring a few new movements to the open? The answer to that may come this Friday…

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

‘Diane’

  • Deadlift (100/70)
  • Handstand push up

21, 15, 9 reps, for time.

Compare to: 20/08/2014

Monday 23 February

February 22, 2015 | Comments Off | Read More

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • 10 Toe to bar
  • 10 Overhead squat (50/35)
  • 10 Box jump

10 minutes, as many rounds as possible

Saturday 21 February

February 20, 2015 | Comments Off | Read More

Gymnastics:

  • Ring holds
  • L sit
  • 3 rounds

Tabata handstands

W.O.D.

‘Partner/team workout’

  • 60 Front squat (60/40)
  • 60 Pull up
  • 60 Wall ball
  • 60 Push up

17 minutes, as many rounds as possible

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble