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|

Ten Rounds

And so another Hump Day is upon us which means Deadlifting and Bench Pressing . Yay. Adding a little to each lift we then back off the load and go after this classic main site workout. Simple yet potent in its effectiveness. Last done at CFN just under 3 years ago but long overdue.

Strength 

E 3 M 5 R

3 Deadlift

2 Bench Press

add 1.5-2.5 kg’s to last week

WOD

” Ten Rounds ”

15 Deadlift (60/40)

15 Push Up

10 RFT

2018-08-07T19:14:28+00:00 7th August 2018|

Heavy Hill Helen

Maintaining strong mid-lines is what we’re all about today. During handstands, toes to bar, pull ups, kettlebell swings and even hill sprinting. Practice bracing and hollowing during the skill work, during the workout and when you sit at your desk tomorrow.

Gymnastics

EMOM 10

Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

WOD

” Heavy Hill Helen ”

3 Rounds

Run 400 m

21 KBS (32/24)

12 C2B Pull Up

CAP 18

2018-08-07T13:53:36+00:00 6th August 2018|

Iron Guts

Although today’s relative percentages seem high remember we have been taking 90% of our 1RMs tested back on the 30th June.  The loads will feel slightly heavier than last week but still manageable. Our last CrossFit Total of the year will feature at the end of this month, exactly 3 months on, and our 12 weeks of hard work will be sure to set the bell ringing across all sessions.

Strength 

Back Squat

E 2 M 9 R

6 x 80% 4 x 85% 2 x 90%

6 x 85 % 4 x 90% 2 x 95%

6 x 90% 4 x 95% 2 x 100%

*add 2.5/5  kg /round

WOD

” Iron Guts “

In 4:00

50 Double Under

30/25 Cal Row

MR Clean and Jerk (60/40)

Rest 4 :00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (70/45)

Rest 4:00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (80/50)

Compare to : 20/12/2017

2018-08-06T11:46:31+00:00 5th August 2018|

Spicy Friday

Great to see the CrossFit Total at the Games this year. We have been practising these ‘slow’ lifts for a good few months now but the rate of change differs between each individual. Some see massive and consistent improvement and others may be still stuck on the same loads and feeling progress has stagnated.  Times like these its important to not lose heart, but maybe look at the overall picture. Enough sleep? Enough carbs? Maybe employ a different strategy with your warm up sets, or back off the loads for a week and reset the mind. We will be continuing with these lifts until August 20th when the next CFT is due. Keep up the great work.

Strength 

E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)

WOD

” Spicy Friday ”

3 x 4:00/2:00

9 DB Clean and Press (22.5/15)

9 Burpee Box Jump Over

MR Cal Row

 

 

2018-08-02T20:33:44+00:00 2nd August 2018|