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An outstanding day yesterday with our first Total of the year. An amazing 90 PBs with so many hitting massive totals and more importantly understanding not just the ‘how’ but the ‘why’ we need to be strong. The program uses percentages of your max loads going forward so write them down and memorise them. They are yours. You earned them and they represent your hard work from the last 12 weeks. Onwards and upwards!

WOD

WOD

” CrossFit Total “

Three max lift attempts at each of the following movements:

• Back Squat
• Strict Press
• Deadlift

1. You must finish the squats before moving to the strict press, and you must finish the strict press before moving to the deadlift.
2. You may do less than three max attempts for any one movement, but you CANNOT do more than three.
3. Your final score is the total of your best lift from each movement.
4. Use a spotter(s) for back squat.

An active rest day where we spend time developing soft tissue management skills. Our quest for excellence demands this time to prepare muscles and joints for the continual bashing of barbell and bodyweight movements.

Mobility 

In 20:00

Roll : quads/adductors/TFLs

calves/glutes/t-spine/lats

WOD

” ‘Nastics On Morgan “

4 x 3:00/1:00

In 3:00

Run 400 m

MR Toes To Bar

Rest 1 minute

In 3:00

Run 400 m

MR HSPU

Rest 1 minute

In 3:00

MR C2B Pull Up

Rest 1 minute

In 3:00

Run 400 m

MR Double Under

Score each movement separately.

Yesterdays squatting has set us up well for smashing our PB’s on Thursday night. And of course a big congrats to those who hit their first Fran Rxd today. The CrossFit equivalent of  ‘How much can you bench?’ comes around as a testing benchmark and come the end of winter the opportunity will present itself again to build on your time.

Gymnastics 

Muscle Up Progressions

WOD

” Hangman “

30 Hang Power Clean (50/35)

30 Wallball (9/6)

30/20 Calorie Row

3 Rounds

CAP 18

Compare to : 23/1/2017

Our last big squat session before we test this Thursday night. This week we aim to get down some numbers, hit a few benchmarks and see if we are tracking well a few months after the Open.

Strength

Back Squat

In 20:00

2 x 3 (@65, 70%),

3 x 2 (@ 75,80,85%),

3 x 1 (90,95,+%)

WOD 

” Fran “

21-15-9 reps of

Thruster (42.5/30)

Pull Up

For time.

Compare to : 9/4/2017

Classes today at 730am and 930am. Junior CF at 830am. Bring the kids in for a FREE TRIAL while you go grab coffee :)

TEAM  WOD

” Dumb as a Plank “

AMRAP 25

Person A

6 DB Push Up / Clean and Press (22.5/15 kg)

6 DB Box Step Up (60/50 cm)

6 metre DB Front Racked Walking Lunge

Person B holds a plank

Person C Runs 200 m (up hill)

Its getting cold now. Motivation to train starting to slip ? ‘Rest’ days on the rise?  New challenges include getting out of bed and avoiding that reason ‘not to train’. A great way to avoid is to buddy up or start to tag your training partners and arrange the time to get in and workout . Don’t go it alone!

Strength

Shoulder Press

In 15:00

2 x 3 (@65, 70%),

3 x 2 (@ 75,80,85%),

3 x 1 (90,95,+%)

WOD

”  The CFN Separator “

Row 500 m

25 Burpee

75 Double Under

50 Wall Ball (9/6)

75 Double Under

25 Burpee

Row 500 m

For time.

CAP 16

Compare to : 26/11/2017

Some massive lifting yesterday and congrats to those that have stuck with the program and got their PBs yesterday ! The wod today is not timed but requires you to hang on for the entire complex so be patient and hit every position on the way through.

WOD

“Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps.

Try not to drop the bar during the entire set.

Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

Hang – Start with the bar just above the knee.

Squat Clean – Start with the bar on the ground.

Strength

Deadlift

In 20:00

2 x 3 (@65, 70%),

3 x 2 (@ 75,80,85%),

3 x 1 (90,95,+%)

WOD

” Shin Dig “

10 to 1 reps of :

Deadlift (1.5 x BW)

Run 200 m

CAP 16

The big chipper from the 2014 Open is regularly visited by CFN and a great test of endurance. Remember to record your times when you complete the cleans. Now go get it!

Gymnastics 

Muscle Up Progressions

WOD

” 14.4 “

60 Cal Row

50 Toes To Bar

40 Wall Ball (9/6)

30 Clean (61/43)

20 Muscle Up

14 min AMRAP

*remember to record your time at the completion of the wall ball and the power clean for tie break.

Compare to : 26/6/2017