13.4

Today we do some really heavy squatting. Then one of the great Open couplets using full ground to overheads and toes to bar. Pencil in next Thursday 30th as this will be our last big CrossFit Total of the year and our strength base will be laid for the CF Open, now just under 6 months away. Skills and stamina will be our priority over the spring and early summer to have us ripped and ready come February.

Strength 

Back Squat

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

WOD

” 13.4 ”

AMRAP 7

3-6-9-12-15-18..reps of

Clean and Jerk (61.5/42.5)

Toes to Bar

Compare to : 24/10/2017

2018-08-19T19:54:23+00:00 19th August 2018|

Saman

An amazing man who gave his life for an amazing rescue. A CFN first and definitely not the last.

WOD

” Saman”

8 Rounds of

13 Deadlift (85/55 kg )

17 Wall Ball

Run 400 m

* this workout can be scaled to partners (run together ) but in the spirit of all Hero wods an attempt should be made to go it solo.

**The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how many days they were trapped inside the cave

2018-08-17T20:40:41+00:00 17th August 2018|

Jack And Cindy

Vertical pressing and pulling today. Then we drag out all the toys and have some fun with bits of Jack and Cindy.

Strength 

Shoulder Press/Weighted Pull Up

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset press/pull up

WOD

” Jack and Cindy “

” Cindy “

AMRAP 8

5 Pull Up

10 Push Up

15 Squat

Rest 2 min

” Jack “

AMRAP 8

10 Push Press (50/35)

10 KB Swing (24/16)

10 Box Jump

2018-08-16T18:51:39+00:00 16th August 2018|

Gwen

Clean Tech. Then Gwen. Like Grace but we don’t have the luxury of singles, or even touch and go bigger sets. We aim to do each round unbroken and select a ‘resting’ place either overhead, the front rack or the hang position. ‘Barbell cycling’ is unique to CrossFit and a skill we can develop closer to Open time, but practise your cycling during the warm up. The benefit of a strength training workout like this is you learn your upper limits and test your technique. Weightlifting. Its just awesome.

Strength

E 2 M 5 R

1 CG DL + 1 HPC + 1 HSC + FS + PJ

*Build

**Aim to keep the bar off the ground

WOD

” Gwen ”

15-12-9 reps of

Clean and Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

2018-08-15T19:07:47+00:00 15th August 2018|

El Camino

Consistency. Its not only about turning up every day. Consistency involves replication of movement that requires constant practise of positions. Take the intensity out of your movement by removing load and speed, and engrain the patterns regularly so you brain and body have a seamless flow of info going both ways. Practise makes perfect. But turn up every day as well. Be consistent. Then own your wods.

Strength 

Deadlift/Bench Press

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset deadlift/bench

WOD

” El Camino “

20-18-16-14-12-10-8-6-4 reps of

Alt DB Snatch (22.5/15 kg )

1-2-3-4-5-6-7-8-9-10 reps of

Burpee

*10 m OH Lunge between snatches and burpees.

**Alternate arms on lunge.

2018-08-14T19:31:43+00:00 14th August 2018|

2014 Regional Masters Events 3

‘Nastics Day sees us near the end of our Handstand/ Toes to bar block and our shapes should be gaining more consistency . Practise these movements every time you come in to the gym, but to be a good gymnast is to pay good attention to your mobility. What is your position of restriction and what can you do to fix it? This is the growth mindset that will have you beasting it come summertime.

Gymnastics

EMOM 10

Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

*work for 30 secs/rest for 30 secs

WOD

” 2014 Regional Masters Events 3 ”

50 Cal Row

15 HSPU

50 Double Under

3 Rounds

CAP 15

2018-08-13T20:17:46+00:00 13th August 2018|

Slipknot

Intensity is the key to improving fitness, not volume. Games athletes need more volume, the rest of us don’t. Keep intensity high.”
– Pat Sherwood

Over the next 3 weeks we back off the volume and build to something resembling a PB or close in our power lifts. But the ‘Intensity’ Pat refers to is preserving the stimulus the wod has been designed to achieve. Intensity in our quest to go heavy in a one rep max requires absolute focus and concentration when pushing close to our limits. This ‘focus’ uses a ton of energy in the same way a race car driver is exhausted after a race yet he stays seated and drives using just feet and hands. The mental energy employed is draining and the heavy lifts and short workouts need 100% concentration and are no different. Just ask coach Donny. He’ll gladly advise.

Strength 

Back Squat

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

WOD

” Slipknot ”

AMRAP 7

Power Snatch (50/35)

EMOM: 10 Wall Ball (9/6)

*start with wall ball

2018-08-12T19:27:02+00:00 12th August 2018|

Kelly’s Dead

Come join us tomorrow at 930am to help Slicey do his 10,000 th burpee in 100 days! We will be hitting the last hundy with him as part of our warm up then getting about the business of completing our usual partner /team workout.

PARTNER  WOD 

” Kelly’s Dead ”

AMRAP 20

15 Deadlift (100/70)

15 Box Jump (60/50)

15 Wall Ball (9/6)

Partner A runs 400 metres while B works triplet

A returns and takes over where B finishes.

 

 

2018-08-10T17:35:08+00:00 10th August 2018|

Mahe

Friday we test this bad boy, the 2 km row. Named after our greatest ever single sculler Mahe Drysdale this distance was his jam. We will be retesting this mid summer so don’t despair if you’re off the pace today. A chance to have 8 or so minutes of mental and physical torment you will all grow from the experience. When you feel like giving up try and employ a positive mindset and dig in for a strong finish.

Strength 

E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)

WOD

” Mahe ”

Row 2km

For time.

 

2018-08-09T21:07:24+00:00 9th August 2018|

17.2

Clean Tech Day. Focus on the tight set up, then get to the ‘finish’ otherwise known as the triple extension. Open the hip, knee and ankle in order to get enough momentum and elevation on the barbell in order to execute the ‘third pull’. This is when you’re on you way down to receive the clean, which you will then stand up with ease because you’re all such squatting beasts these days.

Strength

E 2 M 5 R

1 CG DL + 1 HPC + 1 HSC + FS + PJ

*Build

**Aim to keep the bar off the ground

WOD

” 17.2 ”

AMRAP 12:
15 m Dumbbell Walking Lunge (2 x 22.5/2 x 15 kg)
16 Toes To Bar
8 Dumbbell Power Clean
15 m Dumbbell Walking Lunge
16 T2B
​​​​​​​8 Dumbbell Power Clean
15 m Dumbbell Walking Lunge
16 Bar Muscle Up
​​​​​​​8 Dumbbell Power Clean
15 m Dumbbell Walking Lunge
16 Bar Muscle Up
​​​​​​​8 Dumbbell Power Clean

 

2018-08-08T19:14:02+00:00 8th August 2018|