Wednesday 10th February 2010 – Double

Part 1.
Jerk – 2 Fast reps; rest 75sec x4
Front squat – 2 Fast reps; rest 75sec x4
+
3 Rounds for time of:
40/60kg  Power clean, 10 reps
10 Burpees

Rest 6+ hrs

Part 2.
For time and power ratio: Row 1000m

Post loads and time to comments

Click here if you’re a nutrition nerd

2010
02/09
CATEGORY
WOD (Workout of The Day)
10 comments

Tuesday 9th February 2010

AMRAP in 20min:

Run 200m
20kg Barbell thruster, 20 unbroken reps*
1.5 Pood KB Swings, 10 unbroken reps*

* Penalty of 7 hollow rocks for every broken set
Post your rounds and reps to comments



Double full full full: Badass!



2010
02/08
CATEGORY
WOD (Workout of The Day)
9 comments

Monday 8th February 2010 – ‘Isabel’

‘Isabel’
Snatch – 30 reps for time

Men rxd: 60kg
Women rxd: 40kg
Newbies: Scale as needed for a total WOD time of appox 5min

Post load used and time to comments

NOW


2010
02/07
CATEGORY
WOD (Workout of The Day)
6 comments

Saturday 6th February 2010 – Double

Part1.
For time:
40/60kg  Barbell – Ground to overhead, 50reps
Run 100m every 2min

You can use any lift of your choice. The barbell must go from the ground to a FULLY locked out position overhead with the hips open for the rep to count. Set up a second timer to cycle every 2min – Run 100m every time this sounds.  As soon as you finish all 50 reps..Stop the clock.

Rest 6+ hrs

Part 2.
For time:
50 Chest to bar pull ups
50 GHD sit ups

0730 CFC Saturday group WOD will be at Merici oval. Post workout brekky at Urban Food Store + Cafe

Post your times and banter to comments.

Technique first: A Case study for kettlebell safety
How coffee impacts your hormones

2010
02/05
CATEGORY
WOD (Workout of The Day)
3 comments

Friday 5th February 2010

A1. Overhead squat, 3-2-1-3-2-1reps; rest 180sec
A2. Fast push ups, amrap until pace drops off; rest 180sec x6
+
For time:
250 Double unders


Fructose: Glucose ratios and post workout re-fueling

2010
02/04
CATEGORY
WOD (Workout of The Day)
5 comments

CFC T-Shirts

The first editions of the CrossFit Crew apparel are now available for purchase. You can choose style of shirt, colour, size etc. That way you can get ‘what you like’ as opposed to what i like.  If you’d prefer to wear a salmon coloured v-neck singlet top over a black and white T-shirt, GO FOR IT!  You’re entitled to wear what you want.. So check them out and tweak them to suit.

Please note that there will be only one group WOD on Friday morning. 6AM ONLY!! See you there

Have a solid rest day.

Eat right

Rosko

2010
02/04
CATEGORY
WOD (Workout of The Day)
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Wednesday 3rd February 2010 – Double

Part 1.
Run – “Death by 10m”

Set up a pair of witches hats 10m apart. Then on a continuously running clock, run 10m in minute 1, 20m in minute 2, 30m in minute 3 etc.  Suicide touches at each end.

Rest 6-8hrs

Part 2.
A. Deadlift – Find your 1rm
B1. Push press 2-3reps; rest 90sec x5
B2. Front squat same push press weight, amrap; rest 90sec x5
C. Pull ups, amrap; rest as needed x3

Post minute rounds for part 1, loads, reps and notes for part 2 to comments


Apologies for the late post. Epic day…
2010
02/03
CATEGORY
WOD (Workout of The Day)
7 comments

Tuesday 2nd February 2010

Weekend recap with Ben Warren

Training:
A. 1/1.5 KB swings, amrap in 4min; rest 10sec
B. 200m Walking lunges; rest 10sec
C. 100 Unbroken sit ups

Post reps for A, time for B and C to comments



See Rxd results here from “5 WODs : 2 Days
1st place= 1 point, 2nd= 2 points, 3rd= points ect
Lowest total points wins

Full results will be posted ASAP..Stay tuned!

2010
02/01
CATEGORY
WOD (Workout of The Day)
10 comments

Monday 1st February 2010 – “Run for home 2.0″

‘Run for home 2.0’

Run out for 10min @ 70% effort, turn around and run home @ 90-100% effort in 7min or less.
Penalty of 25 HSPU if you fail to return home in time.
Rest as needed then…

Perform 50 perfect air squats @ 42X2 tempo

Post notes on run, squats and what you learnt about yourself competing on the week end  to comments

A huge congratulations to all of you crazy badass CrossFitters for completing the “5 WODs in 2 Days” event over the week end.  I’m truly amped to have been apart of it and getting together with everyone is what this CrossFit caper is all about.  You all rocked it!! Big time.. Go CrossFit in Canberra…

We all raised $380 for Camp Quality which i will present to them during the week.  Big extra thanks to those of you who donated extra.

Results will be finalised and posted by 5pm Monday afternoon. In the meantime make sure you post your WOD loads and/or times to the 5 WODs: 2 DAYs page.

Another big thanks to Ben, Becca and Sean for hosting Saturday afternoons WODs. Ben has posted some photo’s from the event here. Check them out!

Eat right.
Rosko


2010
01/31
CATEGORY
WOD (Workout of The Day)
6 comments

5 WODS : 2DAYS

Directions for Saturdays WODs -Thanks Ben you’re a champion!

WOD 1
For load:
1rm Snatch
1rm Clean & Jerk
1rm Bench press
1rm Back squat

WOD 2
3 Sets for total working time of:
35 Burpees
rest 45sec

WOD 3
For time:
Row 1200m
120 Double unders
Run 1200m

WOD 4
“Fran”
21-15-9reps for time of:
30/42.5kg Thrusters
Pull ups

WOD 5
“Another Bloody Chipper”
For time:
20 Ring dips
30 Sit ups
50 Box jumps
35/50kg Sumo deadlift high pull, 10 reps
Run 400m
35/50kg Sumo deadlift high pull, 10 reps
50 Box jumps
30 Sit ups
20 Ring dips

WOD 1 and 2 – Friday 6:30pm @ ANU gym
WOD 3 – Saturday 7:30am @ Merici Oval
WOD 4 – Saturday 3pm @ Adapt Health and Fitness
WOD 5 – Saturday 6:30pm @ TBA

This is a casual event aimed at giving CrossFitters a fun and competitive taste of what a CrossFit event can feel like physically and mentally. Scaling is allowed. You can choose to do the workouts with the group or if your under time constraints do it on your own and post your results on the blog. If you do choose to attend 1 0r 5 of  the group workouts all we ask for is $20 that will be donated to Camp Quality.

Scoring and rules:

WOD 1 and WOD 2 – Both workouts must be completed within 90min. 1rm lifts can be done in any order you choose. Olympic lifts are to be done to a lockout standard which means NO PRESS outs.  Powerlifts are to be done with FULL ROM. i.e arse to ankles on back squat and to chest then full lock out on bench press.  Your score is the total from all 4 of your lifts. Post like this:

SN 65KG/CJ 90KG/BP 100KG/BS 125KG = 355KG

WOD 2 – Burpee standard will be chest to deck push up burpees with clap overhead while airborne. The clap overhead MUST be directly over head for the rep to count. Record your total “working”  time for the 3 sets. Post like this:

Set 1. 47sec
Set 2. 55 sec
Set 3. 68sec
Total= 170sec

WOD 3 – Any foot pad setting you choose for the row is fine however the drag factor on the C2 must be set to 130 for men and 110 for women.  Stay on the rower until 1200m has been achieved. Record your total time.

WOD 4 – Bum below parallel on all thrusters with FULL lockout overhead; ear must be visible from side view.  Chin must be visibly higher than the bar on all pull ups and start from a lockout position. Record your total time.

WOD 5 – Start with arms in FULL lockout and have the bicep touch the ring for ring dip reps. Make sure you return to FULL lock out to complete the rep. Hips open at top of box jumps. Shoulder blades touching the floor at start of sit up and finish on sit bones to complete the rep. The SDLHP must start with the bar on the floor and be lifted to just under your chin.  Anything below clavicle bones will not be permitted. Record your total time.
Your scores and times will be collected (please post on this page only) and put into placings per event. Prizes for top male and female RXD will be awarded after all results have been checked.  There will also be a random prize draw for anyone who completes all 5 workouts online or with the group.  Prizes include Urban food cafe vouchers and Juice PLUS+ products. Game on!

Post your results and smack talk to comments!!
2010
01/29
CATEGORY
WOD (Workout of The Day)
38 comments