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So far Jason Sawyer has created 1598 blog entries.

Pieces Of Eight

 Alisha Carden and Jacob Scott will be warming the Skull Thrones for the next 12 months as winners of the 2020 CFN CrossFit Open! These 2 athletes have performed amazingly across 5 intense weeks of competition, and while not winning every workout, they have demonstrated consistent strength, stamina and skills to stay on top of the points table. Well done guys, Hard Work does indeed pay off!

Gymnastics 
Choose 1 Movement to work on 5 minutes (HSPU, Pull up, Muscle Up)
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

WOD

” Pieces of Eight ”

AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (35, 25)
15 Overhead Squat

Rest 2:00

AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP

L3: (30, 20)
L2: (25, 15) (Hanging Knee Raises)
L1: (20, 10) (Reverse Crunches)

2019-11-12T21:33:19+13:0012th November 2019|

Loaded Weapon

The 2020 Open is all but done and dusted! Don’t forget to submit your scores to be validated by 12pm today. And pencil in the CFN Xmas Party and Awards Night on Saturday 30th November. This will be a fun night!

STRENGTH

1a) DB Bench Press:

2/4 x 10.

Rest 30s.
use the same weight or slightly heavier than last week
1b) Symmetrical Stance 1-Arm DB Rows – pronated grip:

2/4 x 15 each.

Rest 30s.
– 2 warm-up sets then 4 work sets.

CONDITIONING

” Loaded Weapon ”

Every 4:00 x 4 sets:
20 m. Front Rack DB Lunge 
10 Double DB Clean + Press (22.5, 15)
20 m. Front Rack DB Lunge 

L3: (15, 10)
L2: (12.5, 8)
L1: (Less than L2)

2019-11-11T21:41:09+13:0011th November 2019|

20.5

The Final workout of the OPEN! A great fun way to finish a fantastic 5 weeks of competition, and an equally enthralling leaderboard. So many milestones, so much to celebrate and be in awe of. Congrats to those that took part and gave it their best shot. Onwards and Upwards!

CrossFit Open 20.5

40 Ring Muscle Up

80 Cal Row

120 Wall Balls

* 20:00 Time Cap

** Partition any way you want

DIVISIONS:

Rx’d (Ages 16-54) 6kg ball to 9 ft. 9kg. ball to 10 ft.

Scaled (Ages 16-54) chin-over-bar pull-ups,ball to 9 ft. chin-over-bar pull-ups,ball to 10 ft.

RxTeenagers 14-15 ball to 9 ft. ball to 9 ft.

Masters 55+ chest-to-bar pull-ups, 6kg ball to 9 ft. chest-to-bar pull-ups, 10kg ball to 9 ft.

2019-11-11T17:12:20+13:0010th November 2019|

Goat Day

Four down One to go! Use todays sessions to practise the following : Rowing, Wall Balls, Snatches , Pull Ups, Bar muscle ups or ring MUPs are left in any possible combination for the final workout of the 2020 CF Open

The Friday morning and lunchtime format over the Open will be using an EMOM for 20 minutes and executed at moderate intensity. Evening sessions today will be 20.5.

WOD

” Goat Day ”

EMOM 20

Odd : Choose one movement

Even : Choose another

select a rep range and work on improving efficiency for each movement.

2019-11-07T20:05:28+13:007th November 2019|

Snatch Balls

Strength: Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today.
Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Loading should be light.

STRENGTH

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
– to a moderate height
2) Sumo Deadlift against a band: 8 x 3 @50% of 1RM

every 60s.
– reset reps
– take 3-4 sets to build to work set.
3) Warm-up Power Snatches + Wall balls

CONDITIONING

“Snatch Balls”
AMRAP 7:
7 Power Snatch (42.5, 30)
10 Wall balls (9, 6)

L3: (35, 25)
L2: (30, 20)
L1: (25, 15)

2019-11-06T21:31:11+13:006th November 2019|

Bombing Run

Bodyweight only day today with a ‘welcome back’ of sorts to the Morgan Street Hill. We’ve missed you ;-)

STRENGTH

1a) DB Bench Press: 2/5 x 10.

Rest 30s.
– use the same weight or slightly heavier than last week
1b) Inverted Rows: 2/5 x 15. Rest 30s.
– 2 warm-up sets then 5 work sets.
– same set-up as last week

WOD

” Bombing Run ”

Run 400 m

21 Burpee Toes To Bar

Run 400 m

15 Burpee C2B

Run 400 m

9 Burpee Bar Muscle Up

CAP 20:00

L3 : BPE/TTB, BPE/PLU, BPE/C2B

L2 : BPE/K2C, BPE/JC2B, BPE/BOX JUMP OVER

L1 : Run 200m BPE/K2C, BPE/JPLU, BBJO

2019-11-05T21:00:25+13:005th November 2019|

Five By Five

Amazing results from the 4th workout of the Open. There was no avoiding that heavy barbell, and the courage shown to get the bar overhead was extraordinary. Well done everyone on tackling this massive challenge..4 down 1 to go!!

STRENGTH 

EMOM 10

2 Thruster

(build to a heavy double )

WOD 

” Five by Five ”

AMRAP 5
15 Calorie Row
15 Thrusters (42.5/30)

Rest 5:00

AMRAP 5
15 OHS (42.5/30)
15 Cal Assault Bike

2019-11-04T21:33:13+13:004th November 2019|

20.4

Week 4. A progressively heavy workout that is challenging, fun and very rewarding!

WOD

” 20.4 ”

30 box jumps
15 clean and jerks (42.5/29)
30 box jumps
15 clean and jerks (61/38)
30 box jumps, 24 in.
10 clean and jerks (83/52)
30 single-leg squats
10 clean and jerks (102/65)
30 single-leg squats
5 clean and jerks (124/80)
30 single-leg squats
5 clean and jerks (143/93 )

Time cap: 20 minutes

See the whiteboard for scaled loads/standards

 

PERFORMANCE
“Open 20.4”
AMRAP 20
30 Single-Dumbbell Box Step-ups (50/35)
20 Single-Dumbbell Hang Clean & Jerks (50/35)
30 Box Jumps (24″/20″)
20 Single-Dumbbell Hang Clean & Jerks (50/35)

FITNESS
“Open 20.4”
AMRAP 20
30 Single-Dumbbell Box Step-ups (35/25)
20 Single-Dumbbell Hang Clean & Jerks (35/25)
30 Box Jumps (24″/20″)
20 Single-Dumbbell Hang Clean & Jerks (35/25)

2019-11-03T21:00:33+13:003rd November 2019|

Goat Day

Week 4. Use todays sessions to practise the following : Rowing, Squats (WB, OH, FS, SCLN and pistols) Pull Ups, Bar muscle ups or ring MUPs

The Friday morning and lunchtime format over the Open will be using an EMOM for 20 minutes and executed at moderate intensity. Evening sessions today will be 20.4.

WOD

” Goat Day ”

EMOM 20

Odd : Choose one movement

Even : Choose another

select a rep range and work on improving efficiency for each movement.

2019-10-31T20:10:22+13:0031st October 2019|