Thursday, February 28, 2013

Thursday 28/02/2013

Hey guys, looks like we will be staying at Menai for the CrossFit Open. Sorry to keep getting you all riled up for the move and then stuffing you around.

Kipping HSPU Practice

15 Minute AMRAP of:
30 Double Unders
20 KB Swings
10 Toes to Bar

Post time and weight to comments.

Wednesday, February 27, 2013

Thursday 27/02/2013

2 * Max Effort Macca's SPRINT, rest as req'd between reps.

'Elizabeth'
21/15/9 of:
Power Clean (60/40)
Ring Dips


Post time and weight to comments.

Tuesday, February 26, 2013

Tuesday 26/02/2013

Athlete's program is up on the board.

We will be having a couple of skills and drills at the start of each class this week to hone in the technique on a few bits on pieces. Today: Snatch work, Wed: Toes 2 Bar, Thur: Kipping HSPU, Friday: Pullups.

Snatch work, build up to heavy.

Death By Wall Balls (2 reps at a time).

Core work.


Post Reps and weight to comments.

Monday, February 25, 2013

Monday 25/02/2013

15 Minutes to get heaviest weight in complex:
3 Deadlifts
2 Hang Squat Cleans
1 Jerk


2 Rounds for time with a 20 minute Cap:
10 Snatch (60/40)
20 HSPU
30 Pullups
40 Squats
1 Macca's Run

Friday, February 22, 2013

Friday 22/02/2013

'DT'
5 Rounds for time of:
12 Deadlifts (70/45)
9 Hang Cleans
6 Push Jerks

Use the same weight for all three exercises, this is one of our benchmark workouts, let's have some fun with it.

Post time and weight to comments.

Thursday, February 21, 2013

Thursday 21/02/2012

Head on over to the CrossFit BodiComplete Facebook page and check out the video of an 8 year old demonstrating how a Snatch should look.

Mash-up Today.

1 Farmers Carry, upon return you will have 10 minutes to establish:
1 Rep Max Power Clean
Rest
5 Rounds for time of:
10 Double Unders
10 Pushups
10 KB Swings

Post time and weight to comments.

Wednesday, February 20, 2013

Wednesday 20/02/2013

Athlete's programming is up on the board, you know who you are, bring long socks.

18 Minute AMRAP of:
30 Overhead Squats (50/30)
20 Box Jumps
10 Power Snatch (50/30)

Post time and weight to comments.

Tuesday, February 19, 2013

Tuesday 19/02/2013



The speed, the power, the man.

Athlete's program is up on the board. It's good stuff. So is today's workout.

3 Rounds for time of:
200m Run
12 Pushups
6 Cleans (60/40)

Rest

For time:
50 Overhead Lunges (20/10)
50 Toes to Bar
50 OH Lunges

Post time and weights to comments.

Monday, February 18, 2013

Monday 18/02/2012

7 Minute AMRAP of burpees with a partner, alternating. They do 1, you do 1, they do 1, you do 1 etc etc etc until 5 minutes is up. They have to clap overhead before you start.

Rest 5 Minutes then:
30/20/10 of:
Ring Dips
*3 Double Unders
Back Squats (40/25)

Post time and weight to comments.

Friday, February 15, 2013

Friday/02/2013


Just a reminder that after sunday's session we will be hitting up Al Awafi's for a big Lebo Feed, if you're not convinced it's a good idea I'm sure sally can talk you into it.


8 Minute AMRAP of:
10 KB Swings (24/16)
10 Burpees

Rest 3 Minutes

5 Minute AMRAP of:
10 Toes to Bar
30 Lateral Jumps

Post reps to comments.

Thursday, February 14, 2013

Thursday 14/02/2013

Hey guys, we will be moving everything in to the new gym this weekend so if you can help that'd be great. As a result classes on the weekend will be slightly different. There will be no 10am class on Saturday as that's when we will start taking everything down. And there will be no Sunday classes. Monday should kick off at the new gym at the same time as usual. The address is Unit 10/29-33 Waratah street, Kirrawee.
There is to be NO PARKING, in the complex. Use the street parking provided. For you daytime members you might have a little trouble finding a spot but everyone else should be sweet.

Long one today guys, eddie you'll like this one.

3 Rounds for time of:
25 Pushups
50 Squats
2 * Macca's Run

Post time to comments.

Wednesday, February 13, 2013

Wednesday 13/02/2013

Hey guys, we will be moving everything in to the new gym this weekend so if you can help that'd be great. As a result classes on the weekend will be slightly different. There will be no 10am class on Saturday as that's when we will start taking everything down. And there will be no Sunday classes. Monday should kick off at the new gym at the same time as usual. The address is Unit 10/29-33 Waratah street, Kirrawee.
There is to be NO PARKING, in the complex. Use the street parking provided. For you daytime members you might have a little trouble finding a spot but everyone else should be sweet.

Mash-Up today.


2 Minutes of double unders.

Death by Chin-up

4 Minute AMRAP of Man-Makers. You can youtube them if you like.

Post time and weight to comments.

Tuesday, February 12, 2013

Tuesday 12/02/2013

10-1 of:
Power Cleans (60/40)
Box Jumps

Adrian through a little something spicy in there also.

Post time and weight to comments.

Monday, February 11, 2013

Monday 11/02/2013

AMRAP in 15 minutes of:
'Fran'
21/15/9
Thrusters
Pullups

Bring your gloves or plenty of tape or whatever it is you need to not destroy your hands.

Post time and weight to comments.

Friday, February 8, 2013

Friday 08/02/2013

10 Minute cap.
"Annie"
 Look it up if you don't know what it is.
2 minute rest

1.6km Run

Thursday, February 7, 2013

Thursday 07/02/2013

Athlete's program is on the board. Check out the video in yesterday's post.

Circuit today guys:
Anchored rope climbs
Dumbell Snatch
Back Squats
Burpees
Situps

It's going to get messy.

Wednesday, February 6, 2013

Wednesday 06/02/2013




Let's see as many of us register and get into this.

Athlete's program is up on the board.

20 Min AMRAP:
1 Macca's Run
10 Clean and Jerk (60/40)

Post time and weight to comments.

Tuesday, February 5, 2013

Tuesday 05/02/2013

Practical application of CrossFit into a real life situation:
Coming home from a wedding in a foreign country to a door that is locked and the owner of the house being 97% deaf. What to do? Muscle up through some structure on the side of the house and squat through the window. Cross-Fixed!

Strict Press - 5,4,3,2,1,1,1

3 Rounds of:
40 Lateral Jumps
20 Pushups
3 Rounds of:
30 Box Jumps
15 Ring Dips



Post time and weight to comments.

Monday, February 4, 2013

Monday 04/02/2013

Hi everybody. I would like to take this opportunity to warn you all off using jetstar as they are a little usless.

on that note, Laura will be running the classes tonight as I won't be back today.
she is designing the workout so it will be a mice surprise when you rock up. very proud of the effort on the weekend and i will see you all soon.

coach.

Friday, February 1, 2013

Friday 01/02/2013

Hey guys, a few changes for the weekend due to the competition at aphesis and my being in New Zealand.
Friday Classes: 6am, 5pm, 6pm only
Saturday Classes: 7am, 9am only
Sunday: No classes, go cheer on your friends and our members at CrossFit Aphesis, we have 16 competitors.
Monday Classes: 4pm, 5pm, 6pm, 7pm only.

15 Minutes on Mobility, pick something if it's sore or not and work it. Spiky balls, lacrosse balls, bands and stretching. Get loose.

13 Minute AMRAP of:
15 Wall Ball
10 Ring Dips
5 Power Snatch (60/40)

Post time and weight to comments.