30
Nov
09

tuesday 1st december 2009 – muggy

“Muggy”
Complete the following for time:

50 Chest to deck burpees
30/42.5kg Sumo deadlift high pull, 35reps
500m row
30/42.5kg Sumo deadlift high pull, 35reps
50 Chest to deck burpees

Compare to 24th June 2009
Thanks to James Fitzgerald for this workout

Post time to comments

Walk the walk
Sitting, standing and bouncing
29
Nov
09

monday 30th november 2009 – double

Part1.
1. Power snatch 90%, 1rep; rest 2min x4sets
2. Power clean & push jerk 90%, 1rep; rest 2min x4sets
3. Snatch balance, build to heavy single
4. Overhead squat 85%, 2 reps

Rest 3-5 hours

Part 2.
‘Run for home’
Run out for 7min @ 60% effort, turn around and run home @ 90-100% effort in 5min or less.
Penalty of 21 HSPU if you fail to return home in time.

Post loads, times and training notes to comments

Upper body maintenance with K-star on the CFJ (video)
No oat oatmeal

27
Nov
09

saturday november 28th 2009

A1. Back squat, 5reps 70-75% 1rm, 41X1; rest 2min x5sets
A2. Bench press, 4-6reps, 31X1; rest 2min x5sets
B1. Dumbell walking lunges, 10/leg; rest 90sec x3sets
B2. HSPU, amrap, 42X2; rest 90sec x 3 sets
C1. K2E, amrap; rest 60sec x 2sets
C2. GHD raises, 8-12 reps; rest 60sec x 2sets

Post loads and training notes to comments

Megan is everywhere!
Caffeine and alcohol: how much is too much?
OPT CF Games (video)
26
Nov
09

friday 27th november 2009

5 Sets for total working time of:

Spint run 300m
16/24kg KBS, 15 reps
Pull ups @ 50% MRPU
Rest 2min b/t sets

*Foul 7 dips for any fractioning of reps

Post times for each set and total time to comments

Do you actually have a goal in mind?
B-Mack on Jason Khalipa’s run technique (video)
24
Nov
09

wednesday 25th november 2009

1. Snatch – 1RM; rest 3min b/t attempts
2. Clean & jerk – 1RM; rest 3 min b/t attempts
3. amrap: Ring dips x 1 attempt; rest 60sec
4. amrap 4min: Double unders

Post your results to comments

Runners: Train less and be faster
Evolution
23
Nov
09

tuesday 24th november 2009 – Row TT

10min Gymnastics skill work include:
Pistols, handstands, elephant stands, L-sits, muscle up transitions and cart wheels.

Part 1.
amrap: Thruster @ 30/42.5kg x 1 attempt
Compare to Wednesday 21st October 2009

Part2.
For time and power ratio: Row 2000m
(Power ratio= average watts/body weight)

Rest 7min b/t part 1 and part 2
Post reps, time, power ratio and c2 settings to comments


Changes to the Tuesday 6pm and Thursday 6pm outdoor WOD: Due to oval maintenance we will be meeting at the lake between the bottom of Anzac Parade. See map or call Rosko on 0402458871 for more details.

Improved technical proficiency will lead to increased work capacity (video)
WTF- this is disturbing

23
Nov
09

Monday 23rd November 2009- Day 29 FFF (CFC Nutrition Challenge)

This is it. The last few days of our FFF. Can you believe it? Here’s where it counts. Let’s stick with those great habits you’ve been ingraining over the last month, and put in a mammoth effort for this next 2 days.

I know a couple of you have fallen off the wagon a little bit, and are vowing to start afresh tomorrow… or the day after… or next Monday.  There will always be occasions when you slip, the key is recommitting as soon as you can. Don’t wait till x-day to start again- make it better with your next meal.

This 30 days serves as a point for resetting your system- the key is that you can never fully feel the effects of a nutritional screw up until you have given your body an optimum chance to experience just how it feels to thrive on what you fuel it with. That’s part of the value of being strict, stripping away the rubbish, and getting back to real food.

Provided we’ve given ourselves full opportunity to reset, sometimes our slips are really good in helping us to rekindle our commitment. By being strict, practicing those new behaviours, and enjoying the benefits of great nutrition over time, the moment we do slip up hits us so hard and feels so terrible we can’t wait to get back on the wagon and humming again. It makes you realise how good it actually does feel to make eating right a permanent part of your lifestyle.

Lindsey Smith and Crystal McReynolds at the CrossFit Games 2009 (picture from Crossfit Games site)

I spent this past weekend away at some country picnic races- and had the privilege of watching Fashions on the Field, Miss Racegoer be awarded to a young girl with slouchy shoulders and a short, tight dress who looked like she had only narrowly missed drowning in a pool of fake tan. She was skinny fat. Really makes you appreciate the value of a lean, fit, strong woman. I can definitely tell you my outlook has changed on this immensely since I began CrossFit.

Instead of looking at these girls with envy and seeing thin, I look at them now and all I see is weak. If that’s the way these things are judged, give me shorts, a pair of lifting socks and a heavy bar over Fashions on the Field any day.

Post your thoughts and points this week to comments.

x J.

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

— George Horace Lorimer

22
Nov
09

monday 23rd november 2009 ‘CFT’

‘CrossFit Total’
Find your 1rep max:

Back squat
Shoulder press
Deadlift

+

GCE testing:
Max rep handstand push ups
Max rep pull up
Max reps in 60 sec; air squat

Post your loads and reps to comments

Sugar addiction
Team WOD (video)

21
Nov
09

sunday 22nd november 2009 ‘rest day’

Up and coming events:
  1. Top Dog games @ CrossFit Penrith, Sunday 6th December ($25 pay on the day)
  2. Running technique workshop Black Mt Peninsula, 7:30am Saturday 12th December
  3. CFC xmass party and WOD Black Mt Penisula, 9am Saturday 12th December

Paleo binges and Christmas carb fests
20
Nov
09

saturday 21st november 2009 – olympic lifting

  • Split jerk – Heavy single (focus on upright torso and foot placement)
  • 2 Position snatch, knee. floor @ 60% x2 sets
  • 2 Position clean, knee. floor & push jerk. split jerk @ 60% x2 sets
  • High bar back squat 30X1 65% x3 x3 sets (work on speed out of the hole)

Rest as needed b/t sets

Post loads and notes to comments

CrossFit Crew Christmas party 12th December 9am @ Black Mt Peninsula.  All CrossFitters and partners from around Canberra welcome. Byo kettlebell and email ross@fitreks.com if you’re coming. Workout will be posted on Friday 11th December.

Cauliflower fritters
You’re an athlete