Wednesday 22 May
Event 6 of the South California Regional last weekend. The Australasian Regionals are on this weekend in Wollongong, south of Sydney. We will be doing some of the workouts at CFB over this weekend, if you’re keen to join in let me know.
Strength:
Deadlift 5 x 5 rep
W.O.D.
- 50 Wall ball
- 100 Double under
- 15 Muscle up
Tuesday 21 May
Lots of big improvements on 5 x 5 back squat from just 5 days ago. Scoring the average across all 5 sets seems to be gaining some acceptance…
Strength:
Clean & Jerk
- 3 reps on the minute
- 70-80% 1rm
- 10 minutes
W.O.D.
- Row 1000
For time.
Monday 20 May
Jack pictured getting ready to compete at Zealous CF comp on the weekend. Not sure of his placing but saw him get 4th in his heat for the second workout. Was a well run comp, congrats to the Zealous crew.
Richie competed in the Auckland Champs Weightlifting comp on Saturday, finished second with a 92kg Snatch and 115kg Clean and Jerk, congrats Richie!!
Strength:
Back squat 5 x 5 rep
W.O.D.
- 8 Burpee
- 1 set max rep knee to elbow
- Score = total K2E
- Hang on the bar as long as you want, as soon as feet touch ground the set is finished.
8 minutes, as many rounds as possible
Saturday 18 May
Jo looking very focused…or taking a nap?
Strength:
Overhead squat 4 x 5 rep
W.O.D.
- 10 Pull up
- 8 Kettle bell swing (24/16)
- 10 Push up
10 minutes, as many rounds as possible.
Friday 17 May
Today’s WoD is from the 2010 Midwestern Sectional competition in the US, fastest time there was 3.53.
W.O.D.
‘Air Force’
- 20 Thruster (42.5/30)
- 20 Sumo deadlift high pull
- 20 Shoulder to overhead
- 20 Overhead squat
- 20 Front squat
Perform 4 Burpees at the start of each minute before moving onto barbell exercises.
Compare to: 25/05/2012
Thursday 16 May
Bit of an unorthodox arm position from Mark G doing back squats yesterday. Finished with a good set of 5 reps at 120kg.
Gymnastics:
- Ring holds
- L sit
- Handstands
W.O.D.
- Run 400
- 12 Chest to bar pull up
- 12 Toe to bar
3 rounds
Wednesday 15 May
5kg PB for Alana yesterday. Repeated the same weight a few more times and improved technique with each one.
Strength:
Back squat 5 x 5 rep
W.O.D.
- 25 Double under
- 12 Dumbbell push press (20/150
8 minutes, as many rounds as possible
Tuesday 14 May
A bunch of CFB Zombies competed in the 6km O Rock off-road obstacle course on Sunday. Not many of them are regular runners and were surprised at how easy running 6km was without any training other than CrossFit. Ahhh Crossfit is awesome!
Strength:
- Shoulder press 2 x 3
- Push press 2 x 2
- Jerk 2 x 1 rep
W.O.D.
- 10 Box jump
- 10 Ring push up
8 rounds
Monday 13 May
Strength:
Deadlift 5 x 5 rep
W.O.D.
‘Jackie’
- Row 1000
- 50 Thruster (20/15)
- 30 Pull up
For time.
Compare to: 12/09/2012
Saturday 11 May
That death by clean and jerk workout seemed easy for a good few minutes, then nek minnit…
Gymnastics:
- Ring holds
- Handstands
- Planche progressions
W.O.D.
‘Team Workout’
- Run 100
- Burpees
- Prone holds
10 minutes
I did this workout at a CrossFit cert a few months ago, it’s lots of fun. 3 members to a team, everyone cycles through the exercises. Switch when the runner returns. 1 person must be in a prone hold for burpees to count, score is total burpees completed by the team.
Friday 10 May
Great back squats from Dane, 3 reps at 100kg.
Strength:
Clean and jerk 4 x 2 rep
W.O.D.
‘Death by clean and jerk’
- Clean and jerk (60/40)
1 rep in first minute, 2 reps second minute, 3 reps third….until you can’t complete set number of reps inside the minute.
Score is total number of reps completed
Thursday 9 May
Strength:
Back squat 4 x 3 rep
W.O.D.
- Toe to bar
- Overhead squat (45/30)
3, 6, 9, 12, 15, 18, 21… reps 8 minutes, as many reps as possible.
Wednesday 8 May
Strength:
Shoulder press 4 x 5 rep
W.O.D.
- Handstand push up
- Dumbbell power clean (20/15)
- Burpee
10 to 1 reps
Tuesday 7 May
Some big efforts for yesterdays workout, hardly anyone taking my sensible advice to call time after about 20 minutes. There will likely be a few sore bodies today…and tomorrow.
Strength:
Snatch
- 3 reps on the minute
- 70-80% 1rm
- 8 minutes
W.O.D.
- Run 400
- 2 Turkish get up (32/24)
- 12 Kettlebell swing
3 rounds
Monday 6 May
W.O.D.
‘Chelsea’
- 5 Pull up
- 10 Push up
- 15 Squat
1 Round every minute, on the minute, for 30 minutes.
There will be a few scaling options on the whiteboard for this workout.
Compare to: 11/01/2012
Saturday 4 May
Big back squat PB from Richie yesterday, 165kg. Lots of PB’s at CrossFit Total last night, will be great to see more in a couple of months when we do it again.
Strength:
Clean 4 x 3 rep
W.O.D.
- 7 Push press (45/30)
- 7 Front squat
- 7 burpee
10 minutes, as many rounds as possible
Friday 3 May
Good lifting from Aaron A. 3 sets at 70kg then PB for 3 at 75.
Strength:
Turkish get up 3, 2, 1, 1 rep
W.O.D.
- Row 1000 then
- 5 rounds of;
- 8 Knee to elbow
- 10 Box jump
Friday 3 May ((5.45pm only))
((5.45p.m only))
CrossFit Total
Back Squat
Shoulder press
Deadlift
3 attempts at each lift, highest weight successfully lifted goes towards your final score.
Compare to: 23/11/2012
Thursday 2 May
Last day for ordering CFB shirts is Friday. If you want one, get your name on the whiteboard.
Strength:
Overhead squat 4 x 3 rep
W.O.D.
- Wall ball
- Kettlebell swing (24/16)
50, 35, 20 rep
Wednesday 1 May
Great battle between Coady and Chook yesterday. Fastest times for the day.
Strength:
Push press 4 x 3 rep
W.O.D.
- 5 Handstand push up
- 10 Pull up
- 25 Double under
10 minutes, as many rounds as possible
Tuesday 30 April
Strength:
Front squat 3 x 5 rep
W.O.D.
- Run 400
- 15 Burpee
- 30m Overhead plate lunge (20/15)
3 rounds
Monday 29 April
IPW tag team champ Taz!! Borken elbow from wrestling in February, out of cast just 2 weeks ago!! I’m hoping he’ll repeat the spinning back flip we saw when he’s in the gym next.
Strength:
Weighted pull up 4 x 3 rep
W.O.D.
‘Randy’
75 Power snatch (35/25)
For time.
Compare to: 01/08/2012
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