Christmas Eve

12 Days of CrossFit workout. Come in and get sweaty!

Friday 21/12/2012

The world has ended, but on the off chance you feel like getting a session in, come on down.

1 Minute to get each of these exercises done. for every exercise you don't complete in the 1 minute time cap you get a 10 burpee penalty. 1 minute rest between exercises.
Beginner is less than 2 months of CrossFit.

1. Adv - 40 pullups
   Intermediate - 30 Pullups
   Beginner - 20 pullups
2. Adv - 30 Overhead Squats (40/25)
   Int/ Beg 30 OHS at a weight that allows you to squat properly.
3. Adv - 45 Pushups
    Int - 35 Pushups On your toes
    Beg 25 pushups on your toes, no excuses.
4. Adv - 30 Power Snatch (40/25)
   Int - 24 Power Snatch (40/25)
   Beg - 18 Power Snatch (40/25)
5. Adv - 45 kb sumo deadlift high pull (24/16)
   Intermediate/ beginner 30 reps.
6. Adv - 40 Front Squats (40/25)
   Int - 30 Front Squats (40/25)
   Beg - 20 Front Squats (40/25)
7. Adv - 30 Toes to bar
    Int - 20 Toes to bar
   Beginner 30 Knee raises
8. Adv - 30 Push Press NOT PUSH JERK (40/25)
    Int - 24 Push Press (40/25)
   Beg 18 Push Press (40/25)

At most you will have 80 burpees to perform. hopefully you don't accumulate that many.

Thursday 20/12/2012

Surgery went smoothly and they didn't have to take out as much as they thought they would. Good news.

12 minute AMRAP of:

10 HSPU

20 second Chinup hold

30 jumping lunges

Post time and well wishes to comments.

Wednesday 19/12/2012

21/15/9 of:
Hang Squat Clean (60/40)
Burpees
Ring Dips

Post time and weight to comments.

Tuesday 18/12/2012

Another episode of "Vaughn's Kitchen: Is it even Paleo?" why yes, yes today's is Paleo.
McDonald's may have the spanish omelette breakfast thing, but I have the clean eating Spanish Scramble. Way more impressive and can be had at anytime.

Ingredients:
9 Eggs
3 Chicken breast Diced
1-2 tsp of Oregano (dried or fresh)
2 tsp Paprika
a pinch of Saffron (optional)
2 Capsicum diced finely
Half Spanish onion
2 Zuchinni diced finely
2 Tomatoes diced
Other options could be broccoli, mushrooms, baby spinach, cherry tomatoes or whatever you feel like adding to it.

Directions:

1. In a bowl whisk eggs oregano, paprika and saffron, set aside.
2. In a large pan, heat oil and add chicken and spanish onion until cooked through. (about 5 minutes)
3. Add vegetables and cook through (about 3 minutes)
4. Pour egg mixture over the top and continue to stir until fluffy.
5. BOOM! Spanish breakfast ala awesome. Eat it knowing you're eating well.


 (Biceps that large not required to whisk eggs but do make it easier.)










15 Minute AMRAP of:
15 Box Jumps
12 Pushups
9 Power Snatch (40/25)

Post time and weight to comments.

Monday 17/12/12

Preparation is the key to eating well. Knowing what you are going to eat rather than winging it and buying that chocolate because you're unprepared or just cooking pasta because it's quick and easy. Take the time this week to cook something that will last you a couple of days.

Congratulations to Jack in his effort over the weekend at the Made of Steel challenge!
Re-doing Helen today guys to see how you go.

"Helen"
3 Rounds for time of:
1 Macca's Run
21 Kettlebell Swings
12 Pullups

Core work to finish.

Post time and weight to comments.

Friday 14/12/2012

A reminder to meet down at Prince Edward park tomorrow in Woronora at either 7am or 9am for the session. Looking forward to it.

Back Squats - 5 * 3 @ 85% of max.


"Block 1" :
30 Double Unders
20 Situps
10 Pushups

using a 12 min cap:
Block 1
2 Clean and Jerk (70/45)
Block 1
4 C+J
Block 1
6 C+J
Block 1
8 C+J
Block 1
10 C+J

Post reps and weight to comments.

Thursday 13/12/2012

There will be both a 7am and 9am class on Saturday down at Prince Edward park, yes we are using the river to exercise in, girls an idea could be to wear a crop top. It will only be a small amount of swimming mixed with kettlebells and some running and pushups and things. You will need shoes as bindies are prominent. See you there.

4 Rounds of:
1 Macca's Run
5 Wall Climbs
10 Deadlifts (80/50)

Post time and weight to comments.

Wednesday 12/12/2012

The end of the world is nigh!!! Or something like that, also there are various scaled options for today's workout so don't freak out.

4 Rounds for time of:
50m Shuttle run
8 Bar Muscle-Ups
8 Squat Snatch (60/40)


Post time and weight to comments.

Tuesday 11/12/2012

12 Reps of each @50/30:
Thrusters
Deadlifts
Pushups
KB Swings
Overhead Squats
Ring Dips
Clean and Jerk
Front Squats
Push Press
Bear Complex

Post time and weight to comments.

Friday 07/12/2012

Hey everyone, hope you're looking forward to tomorrow's christmas party. Kicks at 4:30.
Today though we finally have another episode of 'Vaughn's Kitchen: Is it even Paleo?' with a guest chef appearance by one of our own: Michaela!
For those of you that have tried her protein ball snacks you know they're awesome and we are here to show you they are easy as well.

Ingredients:
2 Cups almonds
1 Scoop chocolate protein powder
1 heap tsp on cinnamon
1 tbsp LSA mix (linseed sunflower almond)
(optional) 2 tbsp Cacao powder
1 tsp Natural vanilla essence or 2 tbsp Organic Maple syrup
20 or so dates
1 handful of cranberries
1/4 cup of water
Shredded coconut for um.... garnishing....
Michaela did most of the ingredient adding by feel so play around a bit to get the flavour you want.

Directions:
1. Mix all the dry ingredients together in a food processor and blend until a fine mixture.
2. Add the dates, and vanilla/maple and blend until it starts to form a stickier mixture.
3. Pour in water slowly while mixing until you notice it starts to
form in big clumps around the processor.
4. Take out small amounts and roll into balls, roll them around in a bowl of shredded coconut to coat it and set in a bowl.



5. Refrigerate for a couple of hours before eating.
6. BOOM! Perfectly good protein balls bursting with flavour and goodness.




We have bench press, bent over rows, running and burpees today. Come in and have fun.

Thursday 06/12/2012

AMRAP in 20 minutes of:
3 HSPU
6 Power Snatch (40/25)
9 Overhead Squats (40/25)
12 Toes to bar

Post rounds to comments.

Wednesday 05/12/2012

1.6km Run for time.

Rest.

21/15/9 of:
Pushups HR
Box Jump Overs
Medball Situps

Post time and weight to comments.

Tuesday 04/12/2012

12 Minute Cap:
1km Row then with remaining time find you 1 Rep Max Clean and Jerk.
Then for time:
50 Wall Ball
1 Macca's Farmer's Carry

Post time and weight to comments.

Monday 03/12/2012

"Fran"
21/15/9 of:
Thrusters 40/25
Pullups

So much fun, bring strapping tape for your hands if you think you need it.

Post time and weight to comments.

Thursday 29/11/2012

Due to everyone still being sore I have put off 'Fran' until Monday and it will definitely be happening on Monday.

4 Rounds for time of:
5 Power Snatch (60/40)
10 Pullups
15 Tuck Jumps
1 Macca's Run

Post time and weight to comments.

Wednesday 28/11/2012

AMRAP in 15 minutes of:
4 Hang Clean (70/45)
8 burpees over the bar
12 kb swings

Post time and weight to comments.

Tuesday 27/11/2012

3 Dropsets of Dumbell Push Press
Pick ideal weights for you, minimum five reps on the first set.

5 minute AMRAP of:
Pushups
Knees to Elbows

Post time and weight to comments.

Monday 26/11/2012

100/90/80/70/60/50/40/30/20/10
Squats
Double Unders

There was a reason why it wasn't posted until now. See you soon.

Friday 23/11/2012

Today's segment is nice and easy. A lot of you males are living on steamed vegetables/salad and meat and today is to provide you a little kick to get a bit more out of your meals without adding the unnecessary fats. Also the general rule is to stay away from creamy dressings but today's will keep you in good stead without adding to the waistline. Welcome to 'Vaughn's Kitchen: Is it even Paleo?'. I stole both these ideas, 1 from my mum and 1 from Jamie Oliver, that kid's a genius.

Mum's Neverfail Marinade:
Olive oil
Soy Sauce
Garlic crushed or diced

Directions:
1. Add ingredients in a bowl.
2. Mix meat through the marinade and cook straight away or let sit for up to 24 hours.
3. BOOM! Always tender steak, not even kidding. (Check out those guns!)

Jamie's easy creamy:
3 Heaped tbsp of Natural Yoghurt (I used natural cow or some brand, tastes awesome from woolies).
2 tsp of Dijon or Hot english mustard (I used Dijon, but if you don't mind a good kick in the teeth try the hot english, goes just as well with more spice).
3/4 - 1 whole lemon juiced depending how juicy
A handful of soft herbs diced, I used chives but you can throw in coriander, dill, parsley or crushed fennel seeds.
Salt and Pepper (optional) -----> There's no mucking around with knives children, 'serious face on'.

Directions:
1. Mix yoghurt and mustard to combined.
2. Add lemon juice and stir through. (at this point I added a little more yoghurt to get the flavour and consistency right, don't be afraid to play around with the ingredients.
3. Mix through the herbs and salt and pepper. Serve over salad.
4. BOOM! Creamy, delicious and healthy salad dressing or can be served over cold meats at the Christmas table...just saying.




The salad had Grated Beetroot, Cos Lettuce, Baby Spinach, tomato, capsicum and cucumber in it.

Next week we have a guest chef and will be covering a snack idea or two for those people on the move. See you soon and eat well.

WOD:
50 Box Jumps/Slam Ball
Then 2 rounds of:
1 Macca's Farmers Carry
30m Overhead walking lunge
Then:
50 Slam Ball/Box Jumps

Post time and weight to comments.

Wednesday 21/11/2012

Hey everyone and welcome to another episode of Vaughn's Kitchen: Is it even Paleo?
I hope you've been enjoying the recipes so far, as I've said you can tweak them and play around all you want, if you have feedback let me know so I can keep making this work.
Before we get to the recipe today I want to go over the shopping involved a little bit as I have had a few people mention that eating 'Paleo' can be quite expensive. But with a weekly shopping bill of about $70-$90 for Marissa and I (depending on what we need that week) I can tell you we don't go hungry, and for anyone who's seen me eat at the Tav you know that means a lot of food.

The shopping is not just about shopping right, i.e the right foods, but also about shopping smart. Let's face it, despite their advertising the big supermarket chains are a ripoff. They have the occassional good deal but that's about it. Marissa and I use Menai Fruit World to do our fruit, vegetable and bits and pieces shopping. I never walk out of their spending more than $90 for the week and we always have enough to last us well into the next week. Today I wanted to show you how far $94 got me at Blue River Meats in Taren Point:

5.4kg of Rump Steak
3.6kg of Chicken Thigh
1.8kg of Drumsticks
4 Dozen eggs
1kg Bacon
That's almost 12kg of meat for less than $100 and 4 dozen eggs to top it off.
In the photo I have separated the meals into quantities for 4 people (Marissa's mum and dad also) So not only is this enough for Marissa and I but her parents. 3 Lots of Bacon for breakfasts, 7 Meals of steak (whether it be stir fry or bbq) 5 Meals of Chicken, A chicken casserole with the drumsticks and 7 small snack size portions of steak and chicken for my lunches or whatever. So that's 16 whole meals for less than $100 and I haven't even used the eggs yet.
There are plenty of other easy shopping tips that will save you money, take the time to ask, or find out where you can go to get the most out of your dollar. Onto Vaughn's Kitchen.

Vaughn's Lady-Pleasing Omelette
Omelette's seem like a difficult task but this breakfast only took me 15 minutes to prepare and cook before I was hoeing into it and is it Paleo? Yes it is, no bread at all and all your carb needs are catered for. And the positive is if it doesn't go to plan you will have great scrambled eggs.....

Ingredients:
2 tsp butter
3 Mushrooms quartered
1 Zuchinni sliced lengthways into 3 or 4 pieces
1 Tomato quartered
25gm Fetta cheese
The end of a capsicum chopped off
3 eggs (or 2 or 4, it's up to you)
1 Half avocado for serving

Directions:
1. Put eggs in bowl and whisk with a fork until yolks are beaten. (you can add milk if you're desperate).
2. Heat 1 large pan and 1 small pan medium-high heat. Put 1 tsp butter in each.
3. In the large pan put 2 or 3 quarters of tomato, Zuchinni slices, Capsicum and the mushrooms and cook through turning the Tomato, Zuchini and Capsicum once. (Look at those flipping skills, am I good or what?!?!?!

4. At the same time pour the egg mixture into the small pan. Crumble the feta around the surface of the omelette and dice the remaining tomato and do the same. Let it cook until the edges are sealed enough for you to get a spatula under it (like a pancake).
5. Flip one side of the omelette into the centre of itself. Cook for a further 1-2 minutes.
6. Flip from the same side over onto itself again, cook for 30 seconds or so.
7. BOOM! Lady killer omelette served with your pan fried vegetables makes for a killer meal. (Admittedly I burnt this one a little while attending to a phone call, it was still awesome).





Note: There doesn't have to be a filling for the omelette, but if you do want one you can use any ingredients you think will work; Olives, capsicum, cheddar, ham, bacon, chives for added flavour or even peas, it's up to you.



 Rope Climb Practice
Bring long socks (football or soccer work well)

3 Rounds for time of:
20 KB Swings (24/16)
200m Run

Post time and weight to comments.

Tuesday 20/11/2012

EMOM for 10 minutes:
3 Front Squats (75-80% of max)
5 Ring Dips

Post time and weight to comments.

Monday 19/11/2012

Pullup Practice today guys.
20 minutes. Bring tape if you think you need it for your hands.

21/15/9 of:
Squat Snatch (40/25)
Burpees onto plate

Bring long socks on Wednesday for rope climbs.

Post time and weight to comments.

Friday 16/11/2012

I wanted to take the opportunity to highlight one of our members today whom most of you know. Linda has been a member at CFBC for quite a few months and has been involved in making videos and taking photos for us at a couple of events. And, like you, has persevered through the movements just as much to achieve her goals.

What many of you won't know and maybe haven't noticed is that Linda undertook her own 12 week challenge to prove to herself that her goals are achievable. She stuck to eating the paleo nutrition method: eat meats, vegetable, nuts and seeds, some fruits, little starch and no sugar, and basically followed the 'Fitness in 100 words' located on the main page of this site.

Below is photos of the changes physically that have occurred and while they are fantastic and definitely deserving of praise what I have had the pleasure of experiencing as her coach and trainer, is to see her persona change to one full of life and enthusiasm and a desire to improve herself everytime she comes into the gym.

In her words "I have never felt this strong, happy or proud of myself :)".

Congratulations Linda and we look forward to seeing your new goals reached!

 

 

1 Macca's Farmer's Carry
25 L arm Kb Overhead Squats
1 Macca's Run
25 R arm Kb Overhead Squats
1 Macca's Farmer's carry

Post time and weight to comments.

Thursday 15/11/2012

Hey guys, another episode of 'Vaughn's Kitchen: Is it even Paleo' and today we had guest chef Marissa Langtry cook up a storm in the kitchen. Unfortunately she is a little camera shy and we only have pictures of the food. This is her creation and she has simply named it: Spicy chicken and mushroom casserole.

Ingredients:
1 Onion, diced
2 Cloves of garlic, finely diced
2kg Chicken breast/thigh whole or chopped up to you.
2 Cans of diced tomatoes
1 Jar of tomato Passata
2 Tbsp tomato paste (optional)
10-12 mushrooms quartered
Rosemary
Salt and Pepper
Chilli Flakes (optional)

Directions:
1. Brown onion and Garlic in a casserole dish.
2. Add chicken and brown the meat.
3. Add Diced tomato and passada, bring to heat and simmer for minimum 20 minutes.
4. While simmering add mushrooms, rosemary, chilli, salt and pepper.

5. BOOM! Insane casserole. Serve with steamed vegetables and a small amount of mashed potato/sweet potato and you have an awesome meal.



3 Rounds for time of:
40 Wall Ball
20 Sumo Deadlift High-Pull (40/25)

Post time and weight to comments.

Tuesday 13/11/2012

Hey guys, with yesterdays recipe you can substitute the nut butter with almond meal for a more powdery pancake if you prefer that.

I've been married for 2 years today. It's been awesome and today's workout symbolizes how hard we as a couple have worked on each other and the things in our lives we put our hands to.
I also just wanted to see everyone hurt immensely, it was originally 2 rounds but after watching everyone this morning I reduced it to 1 round.

In Pairs:
50 Over Unders
40 Deadlifts (150/100)
30 Bear Complex (60/40)
20 Medball situps each
1 Partner Carry

Post time to comments.

Monday 12/11/2012

Welcome to another session at 'Vaughn's Kitchen: Is it even Paleo?'. I had a request last week for paleo pancakes and here it is. I got this recipe courtesy of Paleo Mum, an online website that has some basic recipes for busy mums.

Ingredients:
3 Bananas (the more ripe the better)
3 Eggs
1/4 cup nut butter (your choice, I used peanut)
1/2 tsp Vanilla extract
1/2 tsp cinnamon
2 Tbsp Coconut oil or butter
Makes: 7-8 pancakes.

100% pure honey for taste, or fresh fruit, or for you hard nuts sprinkle your chocolate protein powder on top. Another option is to slice 1/4 apple thinly and cook in the pan drizzled with honey and cinnamon. Awesome.

Directions:
1. In a bowl mash the bananas using a fork.

2. Add eggs and vanilla and mix in thoroughly.
3. Add peanut butter and cinnamon and stir until pancake consistency is reached.
4. Heat a pan upto low-medium heat. Add the Coconut oil or butter. Pour in mixture (1/4 cup or so) and cook until bubbles begin to form on the surface. Flip and cook for another couple of minutes.

5. BOOM! Paleo pancakes guys and they taste awesome. Look at that face, it says it all.

 

'Helen'

3 Rounds for time of:

Macca's Run

21 KB Swings

12 Pullups

 

Post time and weight to comments.

Friday 09/11/2012

 

Welcome guys to another edition of Vaughn's Kitchen: Is it even Paleo?

This is a recipe my mum used to do all the time because it took so little time to prepare. Again I have tweaked it to cut out unnecessary processed carbs or at least minimise them. We will call it; Mum's Quiche/Frittata (depends if you ask Marissa or I).

 

Prep time: 5 minutes

Cooking time: <40 minutes="minutes" p="p">

Ingredients:

12 Eggs

1/4 Cup SR flour

Palm full of grated cheese

2 Cups of spinach chopped roughly

1 cup of milk

50gm butter melted

optional - 1/2 cup cream

Directions: (That's a butcher's knife in my hand....I'm just massive)

1. Add eggs, flour, milk, butter (and cream if using) to a processor or bowl. Mix together well. Note: if not using a food processor or mix master the flour will go a little clumpy, it doesn't affect the quiche.

2. Add cheese and spinach. Mix and pour into and oven proof dish.

3. Bake at 180 degrees celsius for 30-40 minutes or until cooked all the way through.

4. BOOM! Quiche ala awesomeness.

In this picture I have used almost 3 cups of spinach, I do everything by sight on this recipe now. Once you get used to it you can tweak. It doesn't have to be spinach either you can substitute or combine other ingredients including: Silverbeet, Bacon, Capsicum, Mushrooms, Fresh Tomato, Basil, Eggplant. Go nuts.

^^^Look at that bicep^^^

 

AMRAP in 15 minutes of:

9 Overhead Squats (40/25)

15 Ring Dips

21 WallBall

 

Post time and weight to comments.



Wednesday 08/11/2012

Hey guys, the next installment of Vaughn's Kitchen: Is it even Paleo will be up later today or early tomorrow. Check back on the website around 3pm for the update.

Every 2 minutes perform 10 Bench Press. 5 sets.

Rest

EMOM for 10 minutes:
3 Hang Clean
1 Jerk

It's a heavy day guys, get excited.

Post weights to comments.

Wednesday 07/11/2012

We have a big circuit today. Lots of movement to be done. I look forward to seeing you all. I am in the process of organising the Christmas Party as well. Let you know within the next couple of days what the plan is.

Tuesday 06/11/2012

This week begins a summer of improving your health through the artform of eating. I will aim to post 1-2 tried meals per week and so you know I'm not just making things up I will post photos of the process and the finished product. I will also post the recipe I tried on the day's post, and put it in the nutrition tab. We are going to call these little segments.... Vaughn's Kitchen: Is it even Paleo?
I decided leading into summer we will visit and old favourite, the rissole, and make it as paleo as we can.

1kg Mince beef
1 Small onion, diced finely
3 Cloves Garlic, diced finely.
1 Handful of parsley, chopped
1 Heap teaspoon Cinnamon
1 Heap teaspoon Paprika
1 Cup almond meal (although I sprinkled in extra while mixing)
2 Eggs
Salt and Pepper for seasoning
Makes enough for about 20 Rissoles.
If you are looking for a way to get your kids to eat more vegetables or just increase your carb intake for training, grate 2 carrots and one zuchini into the mix.

Directions (super easy):


1. Place all ingredients in a bowl, mix together using your hands...unless your hands look like Chalmers' at the moment, then use a spoon.

2. Heat a frying pan and grease with Olive oil or Coconut oil.

3. Make 1 inch thick, egg ring-sized patties and place into the pan. Turning once after about 6 minutes. Allow the other side to cook for 4-6 minutes.
4. Boom!!! Enjoy with salad or vegetables for a healthy meal.




3 Rounds for time of:
9 Clean and Jerks (60/40)
12 Toes 2 Bar
15 Burpees onto a plate

Post time and weight to comments.

Monday 05/11/2012

Well done to all our crew from yesterday. We will have some photos up soon of everyone's efforts. Keep an eye on the CrossFit BodiComplete facebook page.

'Jackie'
1 Round:
1km Row
50 Thrusters (20/15)
30 Pullups

Post time to comments.

Thursday 01/11/2012

Last Re-test guys.

Muscle Ups and/or Ring Dips for reps.
3 Attempts.


3 Rounds for time of:
10 Thrusters (50/30)
Macca's Run

Post time and weight to comments.

Wednesday 31/10/2012

Happy Halloween guys!

Work up to a 1 rep max Back Squat.

10 Minute AMRAP of:
5 Strict Pullups
50 Double Unders

Post time and weight to comments.

Tuesday 30/10/2012

Just another day at the office.

Work your way up to a heavy shoulder to overhead.


21/15/9 of:
Ring Dips
Knees 2 Elbows

Post time and weight to comments.

Monday 29/10/2012

No 11/2 OR 4 O'CLOCK CLASSES TODAY. SEE YOU ALL TONIGHT FOR A TEAM WORKOUT.

Friday 26/10/2012

Front Squats
6 * 2 percentages are on the board


2 Rounds of:
15 L DB Snatch
15 Pushups
15 R DB Snatch
15 Pushups

Then 1 Macca's Run

Post time and weight to comments.

Thursday 25/10/2012

Every 30 Seconds for 5 minutes perform:
1 Clean
1 Clean and Jerk @ 85-90% of your max


3 Rounds for time of:
10 Ring Dips
20 Knees 2 Elbows
30 Wall Ball

Post time and weight to comments.

Wednesday 24/10/2012

Overhead squats 5*3 at heavy weight.

21/15/9 of:
 *2 Sumo deadlift high-pull
Macca's Run
Burpees

Post time and weight to comments.

Tuesday 23/10/2012

3 Drop sets of Push Press:
60/40
Rest 15 seconds
40/25
Rest 15 seconds
30/20
Rest 15 seconds

10 Minute AMRAP of:
10 Pushups
15 Medball Situps
200m Run

Post time and weight to comments.

Monday 22/10/2012

Hey guys, I'm back and I'm looking for some judges on Sunday. You don't need any experience. I just want you to be involved. There will be an opportunity to put your name down on the board once you get it.

Box Squats
6*2 @ 97.5-100% of heaviest

3 Rounds of:
Max Rep Hang Cleans
1 Macca's run.

Rest as req'd between rounds.

Post weight and reps to comments.

Friday 19/10/2012

Front Squat
6 * 2 @ 95% of Max

5/4/3/2/1 of:
Clean (80/50)
Bar Muscle Up

8 Tabata intervals of:
toes 2 bar/K2E

Post time and weight to comments.

Thursday 18/10/2012

Split Jerk Skill Work.

Work on your speed under the bar. 8*2 @60-70% of max.

AMRAP in 8 minutes of:
4 HSPU
8 Kb Snatch Alternating arms (24/16)


Post time and weight to comments.

Wednesday 17/10/2012

Full Squat Snatch:
2 * 5 @ Barbell
2 * 5 @ 40/25
2 * 5 @ 50/30

Rest as req'd between sets.


21/15/9 of:
Ring Dips
Pushups HR
Push Press (40/25)


Post time and weight to comments.

Tuesday 16/10/2012

6 * 3 Strict Press @ 90% of Max.


5 Rounds of:
1 Macca's Run
15 pullups

Bring Tape.

Post time and weight to comments.

Monday 15/10/2012

Box Squats

5 * 3 @ HEAVY.

 

6*1 Hang Squat Clean @ 90% of Max Squat Clean

 

 

Accumulate 2 minutes in a L-Hang or Knee Hang

 

Post weight to comments.

Saturday 13/10/2012

Team Fun!!!!

Friday 12/10/2012

Front Squats:
5 * 5 @80%


10-1 of:
Power Clean (60/40)
*5 Lateral Jumps (50/45/40/35......)


Post time and weight to comments.

Thursday 11/10/2012

Split/Push Jerk:
6 * 2 Reps @ 90% of max

AMRAP in 8 minutes of:
12 KB Swings
6 Strict Pullups

Post time and weight to comments.

Wednesday 10/10/2012

Overhead Squat: Work up to a heavy single for the day:
5,5,4,3,3,2,1,1


Every Minute on the Minute for 10 minutes:
3 Hang Clean (80/50)

When the clock hits the 10 minute mark:
1 Macca's Run
50 WallBall

Post time and weight to comments.

Tuesday 09/10/2012

4 Super Sets of:
5 Strict Press
20 Sec HS Hold


5 Rounds for time of:
10 Burpee Box Jump Overs
10 Toes 2 Bar


Post time and weight to comments.

Monday 08/10/2012

Box Squats
5*5 heavy


21/15/9 of:
Pushups (HR)
Thrusters (40/25)
Then 9/15/21 of:
Power Cleans
Pullups

Post time and weight to comments.

Friday 05/10/2012

Because the article was soooo good. Here it is again. READ IT LADIES.

http://www.catalystathletics.com/blog/blog.php?blogID=1748


Overhead Squats
5,5,5,5,5


40 Pushups
Macca's Run
20 Deadlift (100/70)
Macca's Run
40 Pushups

Post time and weight to comments.

Thursday 04/10/2012

http://www.catalystathletics.com/blog/blog.php?blogID=1748

Ladies make sure you have a read of this!!!


Push/Split Jerk:
1,1,1,1,1,1

50 WallBall unbroken.


8 Minute AMRAP of:
5 KB Snatch P/arm
10 Pullups
30 Double Unders

Post time and weight to comments

Wednesday 03/10/2012

1 * 2 position clean on the minute for 10 minutes.
Increasing weight with every set.

10-1 of:
Ring Dips
200m Run

Post time and weight to comments.

Tuesday 02/10/2012

He warms up with our max. What an animal!?!


5 Super sets of:
5 Back Squats w/
Max Rep DB Press
Rest 2-3 mins.


21/15/9 of:
Burpees
SDHP (50/30)

Post time and weight to comments.

Friday 28/09/2012

Box Squats 5 * 5

Every Minute on the Minute for 10 minutes:
3 Push Press (80/50)

Post weight to comments.

Thursday 27/09/2012

Ring Dip work.


3 Rounds for time of:
10 Pullups
20 KB Swings (24/16)
100 Mountain Climbers

Post times to comments.

Wednesday 26/09/2012

2 Pos Clean 5 sets.

10 Burpees
Macca's Run
10 Burpees
Macca's Farmer's Carry
10 Burpees
Macca's Run
10 Burpees

Post time and weight to comments

Tuesday 25/09/2012

Can you do that?

Strict/Weighted Pullups
5*5

50-10 of:
Box Jumps
Situps
Push Press (40/25)

Post time and weight to comments.

Monday 24/09/2012

Strict Press 5,5,5,5,5
Work up to a your heaviest set of 5.

21/15/9 of:
Hang Clean (60/40)
Front Squats (60/40)
200m Run

Post time and weight to comments.

Thursday 20/09/2012

Max Deadlift time!!!

Already had some max lifts this morning new PB's for a few of the girls. Getting strong.
Just a reminder that if the coach tells you to stop putting weight on, it's probably because you're going to break your back if you keep going, so you need to stop putting weight on. No exceptions.

Max Muscle ups and/or Dips.

Post weight and reps to comments.

P.S Jack got 14!

Wednesday 19/09/2012

For those of you who have come across the living social deal for the gym it is for New Members only. Not existing. If you have friends that are kind of toeing the line then it may be for them. Today is the last day that it will be running.


http://physiodetective.com/

Check out this website occassionally for additional information from our resident guru Antony Lo.


'Grace'

Time to hit Grace with everything you've got. It's going to be awesome!
Anyone got under 2 minutes in them?

Post time and weight to comments.

Tuesday 18/09/2012

Establish a 1 rep Back squat and a 1 rep Jerk.

Check out the vid! Show your friends and parents.

Post weights to comments.

Monday 17/09/2012

Last block of strength work guys, hitting some maxes. and getting strong before smashing ourselves for summer and the open.

Establish a 1 rep max clean.

Post time and weight to comments.

Saturday 15/09/2012

For all those that miss doing long arduous workouts (not me) you get to do one today :)

5 Rounds of:
30 KB Swings
Macca's Run
15 L arm snatch
15 R arm Snatch
10 Pullups

Friday 14/09/2012

If you have missed a re-test then do it.

Alternatively or additionally you may also do a surprise workout. Although most of you know what it is.

Thursday 13/09/2012

Work up to a max Overhead Squat.

21/15/9 of:
Ring Dips
KB Swings (24/16)

Post time and weight to comments.

Wednesday 12/09/2012

 

 

'Isabel'
30 Snatch (60/40)

Have fun.

Tuesday 11/09/2012

Work your way up to establish a Max Rep Front Squat.

Then, Max Rep Hanstand Pushups. 3 Attempts.

Post weight and reps to comments.

RETESTING WEEK

Like it says above, we are re-testing a few things from 6 weeks ago to see if we have improved at all.

Use the class to work up to a max Squat Snatch.

Time permitting, hit a max Power Snatch also.

Post time and weight to comments.

Saturday 08/09/2012

Nice long chipper

Friday 07/09/2012

Snatch Balance - Work up to a heavy single.


3 Rounds of:
15 Ring Dips
200m Run
30 Box Jumps
200m Run

Post time and weight to comments.

Thursday 06/09/2012

Skill Work - Split Jerk


10-1 of:
Hang Squat Clean (40/25)
Pullups

Post time and weight to comments.

Wednesday 05/09/2012

Nutrition night tomorrow at 7pm. Every other class will run the same. You can bring a notepad if you like.

Oh and everyone should watch 'The Expendables 2'. It's so bad yet so good. So many explosions.

3 * 3 Back Squats - Heavy.

2:35 efforts on each:
Rowing - Minimum distance (500/400)
Macca's Run
Burpees - Minimum 20
Double Unders


Post time and weights to comments.

Tuesday 04/09/2012

Nutrition night Thursday 7pm. No class. It does not count as one of your regular classes.

Work up to a medium Snatch - Then perform 3 sets of 5.


Death By Wall Climbs.

Post time and weight to comments.

September 03/09/2012

Brand new month guys! We have a deloading week this week, so there won't be as much strength work as we are re-testing next week.

Work up to a heavy Overhead Squat single rep.


10 Rounds for time of:
15 Deadlifts (60/40)
15 Pushups HR

Post time and weight to comments.

Saturday 01/09/2012

2 Position Snatch-
5 Sets of twice thru @ 90%.

3 Rounds of:
200m Farmer's Carry
10 Clean and Jerk (60/40)
50 Situps

Post time and weight to comments

Friday 31/08/2012

Laura's Birthday workout!!!

Come in and be pleasantly surprised.

Thursday 30/08/2012

A reminder that next thursday 7pm we will be having a nutrition class instead of the regular class.


6 sets of:
4 Back squats @ 80% of Max
S/Set w 10 Box Jumps
Rest 2 minutes between sets

5 HSPU on the minute for 10 Minutes.


10-1 of:
Hang Snatch (40/25)
Pullups


Post time and weight to comments.

Wednesday 29/08/2012

4 Sets of:
2 Snatch Grip Deadlifts
+ 4 Shrugs @ Max Snatch
Rest 90.


3 Rounds of:
ME Push Ups
Macca's Sprint
Rest as Req'd

Post time and weight to comments.

Tuesday 28/08/2012

5 sets of:
5 Push Press
S/Set
20 Second Handstand Hold
Rest 2 minutes.



3 Rounds of:
15 Power Snatch (60/40)
200m Run

Post time and weight to comments.

Monday 27/08/2012

Heavy Squats guys!
Bring your Legs!
Nutrition Seminar next Thursday 6/9/12.
Those of you looking to lose weight, eat healthier or improve performance we will be covering all of those topics.

Post time and weight to comments

Saturday 25/08/2012

15/12/9 of:
Power Snatch (60/40)
Ring Dips

Gym will be open tomorrow. Although there will be no trainers.

Post time and weight to comments.

Thursday 23/08/2012

2 Position Snatch High-Pull = 1 Rep.

8 Sets of 2 reps @ 80% of Max Power Snatch.

3 Rounds for time of:
15 Hang Clean (40/25)
15 Burpees

Post time and weight to comments.

Wednesday 22/08/2012

Overhead Squats
5*5 @ 75% Squat Snatch/Overhead Squat

Tabata Something Else
8 Intervals each exercise for a total of 32. 20 Seconds on 10 seconds off.

Pullups
Pushups
Situps
Squats

Post reps to comments.

Tuesday 21/08/2012

Kristy sharing Michaela's pain...but not her burden.



4 Sets of:
3 Snatch Pull
+
1 Snatch High Pull
@90% of Max Power Snatch.
Rest 60-90 Seconds.

Close Grip Bench Press:
3 * 5 @ Heavy. No Missed Reps
Rest as Req'd.

21/15/9 of:
Thrusters (40/25)
Burpees

Post time and weight to comments.

Saturday 18/08/2012

Just a reminder.  No 9am class today.
Also no class tomorrow as we will be at CrossFit Never Quit for the Team Competition. Address is:
Unit 20, 7-9 Progress Circuit, Prestons.


Dad's 57th Birthday workout today!
Come in and enjoy the festivities.

Thursday 16/08/2012

Heavy Deadlift sets
Superset with Max HSPU sets.

It's a heavy day. Let's have fun. See you soon.

Post weights to comments

Wednesday 15/08/2012

6 Sets of:
2 Snatch Balance @ 50% Max Squat Snatch
Rest 30 Secs
2 Hang Squat Snatch '      '
Rest 60 Secs

1 Macca's Run every 3 minutes for 5 sets.

Post times to comments.

Tuesday 14/08/2012

2 Position Snatch - Floor and High Hang
6 Sets @ 75% of Max Squat Snatch. Rest 60 Seconds.

4 Rounds for time of:
6 Squat Clean (60/40)
12 Pushups (HR)
24 Double Unders

Post time and weight to comments.

Monday 13/08/2012

5 * 5 - Back Squats @ 75% of Max


On the minute for 15 minutes:
3 Bar Muscle Ups (Or scaled versions)
3 Deadlifts @ (150/100)

Post weight to comments.

Saturday 11/08/2012

'Elizabeth'
21/15/9
Power Cleans (60/40)
Ring Dips

Post time and weight to comments.

Friday 10/08/2012

If you missed a day this week work on it.
Alternately 5 *5 back squats @ 75%
and skill work - snatch balance. Medium weight.

Thursday 09/08/2012

Quote of the Night.
' Kristy you have a little frame' - 'No I don't, I'm a UNIT!!!' - Kristy Lee-Reid

Yes you are Kristy.


Snatch High Pull
6 * 3 reps @ 85% Max Power Snatch
Rest 60 Seconds BTW

At your own pace 4 rounds of:

ME HSPU
Rest 30 seconds
ME Ring Rows
Rest 30 Seconds
ME Burpees in 30 Seconds
Rest 60 Seconds.

Wednesday 08/08/2012

4 Sets of:
3 Strict Press
S/Set w/
3 Push Press
@ 80% of Max Strict Press
Rest 1:30 BTW


4 Sets of:
4 Front Squats
@ 80% of Max.
Rest 2:00 BTW

800m Run
Then 3 Rounds of:
10 Pullups
10 Deadlifts (80/50)

Post time and weight to comments.

Monday 06/08/2012

5 Rounds of:

1 Hang Power Snatch
4 Overhead Squats
@ 70% Max Squat Snatch
Rest 60 Seconds
ME Kipping Handstand Pushups
Rest 90 Seconds


Conditioning:
3 Rounds for time of:
5 Cleand and Jerk (70/50)
10 Pushups HR
200m Run

Post time and weight to comments.

Saturday 04/08/2012

Reminder that there is no 10 am class

Work up to a heavy Snatch Push Press.

Strength - 4 Rounds of:

10 Good Mornings
Rest 30 seconds
10 Strict Pullups
Rest 30 Seconds

10-1 of:
HSPU
Overhead Squats.

Post time and weight to comments.

Friday 03/08/2012

If you missed a day. Work on it.

Thursday 02/08/2012

Snatch Pull - 7 * 2 @ 100% Max Snatch.
Rest 60 seconds between sets.

4 rounds of:
4 Front Squats @ 80% of Max
rest 30 seconds
1 Minute ME Pushups
Rest 60 seconds


'Randy'
75 Power Snatch (35/20)

Post time and weight to comments.

Wednesday 01/08/2012

Freestanding Handstand Practice.
10 minutes.

6*1 Snatch Push Press
Heavy as possible per rep.


21/15/9 of:
Push Press (40/25)
Macca's Run

Post time and weight to comments.

Tuesday 31/07/2012

As demonstrated yesterday in class guys we need to be on the ball with this new program. Transitions need to be smooth, instructions need to be followed and rest times need to be adhered to.
Also, if it says it has to be "?" heavy then it HAS TO BE "?" heavy. No more, no less.
Do as the program tells you to. You can only see day by day but the program is the bigger picture. Let it run its course. See you all soon.


(A) 2 Position Power Snatch - 5 sets @ 90% of Max Power Snatch. Perfection is the goal, not fatigue.
      Rest 1:30 btw sets

(B) 4 Sets of 3 Back Squats @ 85% of Max Back squat or 100-105% 3 rep max front squat.
      Rest 2:00 btw sets

(C) 5 Rounds of 45 second intervals:
Burpees
Rest
Wall Climbs
Rest

Post reps to comments.

Monday 30/07/2012

Hey guys, beginning of the new programming kicks off today. Make sure you're on time and pay attention to the demo and instructions as we have a lot to get through. See you all soon.


Snatch Balance - 6 * 1 rep @ 90% Max Snatch Rest 60 secs between sets.

2 Rounds of:
Max Effort Strict Pullups any grip.
Rest 30 Seconds
Max Effort Shoulder Touches
Rest 60 Seconds


Conditioning:
5 Rounds for time of:
5 Hang Clean (80/50)
15 Wall Ball

Post time and weight to comments.

Friday 27/07/2012

Pick a session that you have missed this week and work on it.

Max Snatch and/or Power Snatch
3 rep and 1 rep Max Front Squat
Max Rep HSPU
'Isabel'

Post scores to comments.

Thursday 26/07/2012

"Isabel"
30 Power Snatch (60/40)

The focus is on Isabel. There is more work once you get in class but I don't care about that. This time will be retested in six weeks.

Post time and weight to comments.

Wednesday 25/07/2012

CrossFit will turn you into a real man! With a ginger beard!

No 2pm class today!
Establish a 3 rep max front squat.
Time permitting establish a 1 rep max also.

Max Strict Handstand Pushups
Rest 5 minutes
Max Kipping Handstand Pushups
If you do not have a handstand down it will either be max wall climbs in 1 minute, or max shoulder touches.

Post weight and reps to comments.

Tuesday 24/07/2012

Work up to your Max weight Squat Snatch - Time permitting we will work up to your max weight Power Snatch.

Post weights to comments.

Monday 23/07/2012

Make sure you bring in plenty of strapping tape for your hands today.


3 Rounds for time of:
21 L Arm Snatch
21 Chest to Bar Pullups (Pullups for Females)
21 R Arm Snatch
21 Ring Dips

Workout starts with 30 squats. Then 30 squats need to be performed every 5 minutes.
40 Minute Time Cap

Post time and weight to comments.

Saturday 21/07/2012

Macca's Run
10 Squat Clean Thruster (60/40)
100 Double Unders
10 Squat Clean Thruster
200m Plate Pinch Farmer's Carry
10 Squat Clean Thruster
100 Double Unders
10 Squat Clean Thruster
1 Macca's Run

Post time and weight to comments.

Friday 20/07/2012

Snatch Pull - Strength
Warm up sets as required.
2 Reps at 95%
1 Rep @ 100%
1 Rep @ 105%
1 Rep @ 110%
2 Reps @ 100%

On the minute for 10 minutes:
5 Ring Dips
5 Hang Cleans (60/40)

Post time and weight to comments.

Thursday 19/07/2012

Back Squats - 5 * 5 reps @ 75% of Max.
Rest 2 mins between sets


3 Rounds for time of:
200m Run
10 Burpee Pullups


Post time and weight to comments.

Wednesday 18/07/2012

Skill - Free Standing Handstands

Strength - 3 * 3 Hang Snatch (75% of Max)

'Death by Ring Pushups'
Start with 2 reps
Increase by 2 reps with every Minute ensuing.

Post time and reps to comments.

Tuesday 17/07/2012

Conditioning -

50 Wall Balls - Goal is to do them Unbroken.
Rest 30 Seconds then:
1 Macca's Sprint - Fast as you can.

Rest.

5 Rounds of:
5 Deadlifts (120/80)
10 Burpees


50 V-Snaps for quality. Take your time.

Monday 16/05/2012

More footage can be found at games.crossfit.com

21/15/9 of:
Thrusters (40/25)
Pullups
Then:
30 Power Snatch (60/40)

Post time and weight to comments.

Friday 12/07/2012

10 burpees 21/15/9 of: Pushups Squats Situps 10 burpees. If you wish to stop here that's fine. 9/15/21 of: Situps Squats Pushups Then 10 burpees.

Thursday 12/07/2012

Overhead squat practice - 10 minutes.

there is no set reps or sets or weight. get it perfect. If its not perfect dont add weight. go mobilise and stretch then try again.

amrap in 15 minutes of:

5 wall climbs

10 deadlifts (100/70)

15 abmat situps

post time and weight to comments.

11/07/2012

No 5pm or 6pm Class This Friday Evening. Hoodies will be ordered on Friday so if you want one order it now.

Good Mornings
5*10 Reps
1 Min rest btw sets.

15 Min AMRAP of:
10 L Arm Snatch (24/16)
10 Thrusters (40/25)
10 R Arm Snatch
10 Ring Dips

Post time and weights to comments.

Tuesday 10/07/2012

All your CrossFit Games footage for this weekend can be found at games.crossfit.com

Front Rack Lunges

4 * 10 Reps
Rest as req between sets.


21 Toes 2 Bar
Macca's Run
12 Pullups
Macca's Run
12 Pullups
Macca's Run
21 Toes 2 Bar

Post time and weight to comments.

Friday 06/07/2012

Come in guys today's workout is a surprise. It's going to be a lot of fun.

Thursday 05/07/2012

Handstand Pushup/ Handstand practice
15 Minutes skill work -or- Strength 5,5,5,5,5
Use parrallettes or dumbells if your regular handstand is strong.


150 Lateral Jumps
100 KB Swings (24/16)
50 Ring Rows

Post time and weight to comments.

Wednesday 04/07/2012

2 Position Snatch
6 * 3 Reps (light weight - quality over quantity)

8 Min AMRAP 30/20/10 of:
Wall Ball
Box Jumps
Situps

If you finish, restart again.

Post time and weight to comments.

Tuesday 03/07/2012

Just another reminder that the guys team treeouts are Sunday at 10am. Class will run as usual.

Bench Press (4 *10 Reps)


3 Rounds of:
21 Power Clean
15 Pushups (HR)
9 V-Snaps

Post time and weight to comments.

Monday 02/07/2012

Back Squat
(5,4,3,2,1,1)

3 Rounds of:
Macca's Run
Burpee Broad Jumps
20 Pullups

Post time and weight to comments.

Friday 29/06/2012

Hang Clean - Strength

5 sets of 3 reps at 85% of max.


21/15/9 of:
Toes 2 Bar
Overhead Walking Lunge (20/10)
Kb Snatch Left arm
Kb Snatch Right arm (24/16)


Post time and weight to comments.

Thursday 28/06/2012

Front Squat
5,5,3,3,1,1

Macca's Run
30 KB Swings
Macca's Run
30 KB High Pulls

Post time and weight to comments.

DON'T FORGET LONG SOCKS

As it says above.

Warmup as needed.

Rope Climbs - Skill Work

5 Minute AMRAP of:
10 Ring Pushups
20 Double Unders

Post time to comments.

Tuesday 26/06/2012

5 Rounds of:

"Bear Complex"
1 Deadlift
1 Hang Clean
1 Thruster
1 Back Squat
1 Press

The Complex creates 1 set. 1 Rounds consists of 5 Sets. The bar can not leave your hands or rest on the ground during your round. Rest as required between rounds.

Post weight to comments.

Monday 25/06/2012

Overhead Squat Practice

Strength work. Pullups/ Pushups

3 Rounds for time of:
50 squats
200m Run

Post time and weight to comments.

Saturday 23/06/2012

5 Rounds of:
10 Pullups
10 Box Jumps
10 Snatch (50/30)

Post time and weight to comments.

Friday 22/06/2012

Dan Checch getting it done.


Bar Muscle Up practice.


For time:
20 Deadlift (120/80)
20 Burpees
20 Power Cleans (80/60)
20 Toes to Bar
1 Macca's Run


Post time and weights to comments.

Thursday 21/06/2012

Rock of Ages is an awesome movie guys. Particularly if you love a good rock song. You guys should check it out.

Weighted Ring Dips
6 * 3 reps/ 1:30 between sets.

7 minute AMRAP of:
5 Thrusters (60/40)
200m Run

Post time and weight to comments.

Wednesday 20/06/2012

GO HEAVY!!

7 * 1 reps Split Jerk. Work @ 95% of max with 3 minutes rest between sets.

100 Situps
Macca's Farmer's Carry *2
100 Situps

There will be some changes to the website over the coming weeks. Also we will be putting ourselves through hell on Sunday 01/07/2012 and then going out for a big feed for lunch after. All are welcome.

Post time and weight to comments.

Tuesday 19/06/2012

Front Rack Lunges
4 * 10 reps. Rest 2 Minutes between sets.

21/15/9 of:
Handstand Pushups
Burpee Deck Squats
Kb High Pulls (24/16)

Post time and weight to comments.

Friday 15/06/2012

HSPU Practice/Strength

3 Rounds of:
10 Thrusters (40/25)
10 Box Jumps
Then 1 Macca's Run Then
3 Rounds of:
10 Dips
10 Pullups

Post time and weight to comments.

Thursday 14/06/2012

50 Kettlebell Swings - Goal is 50 in a row.

On the minute for 10 minutes:
4 Power Cleans (100/70)


Annie:
50/40/30/20/10
Double Unders
Situps

Post time and weight to comments

Tuesday 12/06/2012

Strict Press (5,5,5,5,5)
Rest 2 minutes between sets.

21/15/9 of:
Burpees
Knees 2 Elbows

Post time and weight to comments.

Friday 08/06/2012

Clean High Pull
6 * 2 reps at 100% Clean and Jerk.

3 rounds of:
Max Reps Bench Press (80/50)
Macca's Run

Rest as required between rounds.

Post weight and reps to comments.

Wednesday 06/06/2012

6 Sets of 1 Snatch Balance S/Set with 3 Overhead Squats
60 Second rest between sets. Skill work, keep it light.

Strength - Sumo Deadlift - 3 * 10 Reps. 1 minutes rest between sets.

15/12/9 of:
Power Snatch (60/40)
Ring Dips

Post time and weight to comments.

Tuesday 05/06/2012

Hang Squat Clean
7 * 3 reps with 2 mins rest between sets.
work at 80% of max.

5/4/3/2/1 of:
Clean and Jerk (100/70)
200m Run

Post time and weight to comments.

Monday 04/06/2012

5 Super Sets of:
5 Strict Pullups with
10 Good Mornings


21/15/9 of:
Pushups (HR)
Butterfly Situps
Pushups (Not HR)
Squats

Post time and weight to comments.

Friday 01/06/2012

Pick a lift from this week you have missed and work on it:
-Deadlift
-Bench Press
-Snatch
-Clean and Jerk


30/20/10 of:
Kettlebell Swings (24/16)
Wall Ball
Renegade Rows

Post time and weights to comments.

Thursday 31/05/2012

3 Rounds Warm Up

Deadlift - Work up to a heavy single.

3 minutes of Burpees

Post reps and weight to comments.

Wednesday 30/05/2012

Snatch.
Work your way up to a heavy single.

3 Rounds for time of:
Macca's Run
20 Toes 2 Bar

Post time and weight to comments.

Tuesday 29/05/2012

Clean and Jerk.
Work up to a heavy single.

3 Rounds of:
15 Pullups
50 Squats

Post time and weight to comments.

Monday 28/05/2012

Bench Press - Work up to a heavy single.

On the minute for 10 minutes:
5 Power Clean (60/40)
10 Pushups (Hand Release)

Post time and weight to comments.

Friday 25/05/2012

3 Rounds for time of:
10 Hang Snatch (40/25)
40 Lat. Jumps
20 Overhead Squats (40/25)
40 Lat. Jumps
30 Wall Ball
40 Lat. Jumps

Post time and weight to comments.

Thursday 24/05/2012

Good Mornings
4 sets of 10 Reps. 1 minute rest between.

12 Min AMRAP of:
5 Turkish Getups each arm
10 Burpees
15 Push Press (40/25)

Post time and weight to comments.

Wednesday 23/05/2012

3 Rounds for time of:
50 Double Unders
10 Ring Dips
50 Box Jumps
10 Ring Dips
50 Lunges
10 Ring Dips
1 Minute rest.

Post time and weight to comments.

Tuesday 22/05/2012

A reminder that there is no 11am or 2pm class today.
50 Knees to Elbows
100 Situps
Macca's Farmer's Carry
100 Situps
50 Knees to Elbows

Post time and weight to comments.

Thursday 17/05/2012

'Helen'
3 rounds of:
Macca's Run
21 Kettlebell Swings (24/16)
12 Pullups

Post time and weight to comments.

Wednesday 16/05/2012

A reminder that this week there is only a 6pm class on Friday. Only a 7am class on Saturday. And no Sunday Class. Regionals are on this weekend all day Friday Saturday and Sunday if you would like to come watch. They are being held at WIN Stadium in Wollongong. There is a charge for entry.

Strength - Bent Over Row
4 sets of 8 reps

"JH"
21/15/9 of:
Thrusters (40/25)
*2 Double Unders
Burpees

Post time and weight to comments.

Tuesday 15/05/2012

500m Row
21/15/9:
Ring Dips
Pushups (HR)
Then 400m Farmer's Carry to finish.

Post time and weight to comments.

Monday 14/05/2012

A reminder that this week there is only a 6pm class on Friday. Only a 7am class on Saturday. And no Sunday Class. Regionals are on this weekend all day Friday Saturday and Sunday if you would like to come watch. They are being held at WIN Stadium in Wollongong. There is a charge for entry.


15 Minute Cap
3 Rounds of:

5 Chest to Bar Pullups
10 HSPU/Wallclimbs
15 Burpees
20 Front Squats (40/25)

With Remaining time. Maximum weight Deadlift.

Post time and weight to comments.

Saturday 12/05/2012

'Filthy Fifty'
50 of each exercise for time:
Box Jumps
Jumping Pullups
Kettlebell Swings (16/12)
Walking Lunges
Knees 2 Elbows
Push Press (20/15)
Situps
Wall Balls
Burpees
Double Unders

Post time and weight to comments.

Friday 11/05/2012

3 rounds of:
20 Renegades
200m Farmer's Carry


500m Row for a sprint. 1 attempt.

Core work.

Post time and weight to comments.

Thursday 10/05/2012

'Fight Gone Bad'
With a continually running clock perform stations in 1 minute intervals. After completion of all 5 stations rest for 1 minute. 3 rounds for reps of:

Wall Ball
Sumo Deadlift High Ball (35/20)
Box Jumps
Push Press (35/20)
Row (for calories)

Post repetitions to comments.

Wednesday 09/05/2012

"DT"

5 Rounds for time of:
12 Deadlifts (70/50)
9 Hang Cleans
6 Push Jerk

Post time and weight to comments.

Tuesday 08/05/2012

1km Run
10 Stirict Pullups
20 Hang Clean (60/40)
30 Push Press (60/40)
40 Walking Lunges
50 HR Pushups
100 Situps
200 Double Unders

Post time and weight to comments.

Monday 07/05/2012

Fran Day!!!

21/15/9 of:
Thrusters (40/25)
Pullups

Post time and weight to comments.

Friday 04/05/2012

10 Min AMRAP of:

2 Clean and Jerk (70/50)
5 Burpees
10 Pushups
15 Squats
4 C+J
5 Burpees
10 Pushups
15 Squats
6 C+J
5 Burpees
10 Pushups
15 Squats
8 C+J
5 Burpees
10 Pushups
15 Squats
10 C+J
5 Burpees
10 Pushups
15 Squats

Post time and weight to comments.

Thursday 03/05/2012

12 Min Cap: Option 1:
600m Run
20 Pullups
20 Ring Dips
20 Deadlift (120/80)
30 Ground to Overhead (50/35)

Option 2:
750m Row
10 Muscle Ups
20 Deadlift (120/80)
30 G20 (50/35)

Post weights and completion to comments.

Wednesday 02/05/2012

10 min AMRAP of:
20m Overhead Lunge
10 Burpees


Rest


3 min of Double Unders
Rest 1 Min
2 Min of Pushups
Rest 1 Min
1 Min of L-Hang

01/05/2012

12 min Cap:
3 Rounds of:

15 Chest to Bar (Male)/Pullups (Female)
9 Power Smatch (50/35)
50 Double Unders

With remaining time perform maximum weight thruster for 1 rep.

Post time and weight to comments.

Monday 30/04/2012

Exciting Stuff!!!

10 Minute AMRAP of:
30 Toes to Bar
30 Kettlebell Swings
30 Box Jumps
20 T2B
20 KBS
20 Box Jumps
10 T2B
10 KBS
10 Box Jumps

Post time and weight to comments.

Thursday 26/04/2012

NO  2PM CLASS TODAY.


"Grace"
30 Clean and Jerks (60/40)

Post time and weight to comments.

ANZAC DAY

10AM Class only Today.
No 2pm Class Thursday.
7AM only on Saturday.

"Wood"

5 Rounds for time of:

Macca's Run

10 Burpee Box Jumps

10 Sumo Deadlift High Pull (40/25)

10 Thrusters (40/25)

1 Minute Rest

Post time and weight to comments.

Tuesday 24/04/2012

ANZAC DAY - 10AM ONLY
SATURDAY 28TH - 7AM ONLY
Strength - Good Mornings
4 Sets of 10 Reps.

Macca's Run
25 Wall Ball
50 Pushups
100 Double Unders
Macca's Run
100 Double Unders
50 Pushups
25 Wall Ball
Macca's Run

Post time to comments.