Five rounds of:
5 Deadlift @ 80%
Run 400m

Rounds will be performed on a 5 minute cycle.

Post fastest and slowest time to comments.

Who is that guy lying down in the second photo?

Team Workout!  What we do will depend on how many people turn up and what the weather is like.

Could have something to do with the Prowlers.

Happy Birthday to Steve E.

Time to get excited people – The 2012 CrossFit Games season is upon us.  Weather you are a newbie or a games contender, we want you on our team.  All you have to do is register and pay $10 via the CrossFit Games site and participate in 5 workouts over 5 weeks.  Please be sure to select Coastal CrossFit Queensland as your affiliate and Coastal CrossFit Queensland as your team.  Don’t regret missing your chance to participate in the early years of the fastest growing sport in the world.  Speak to Chris or Marie if you have any questions.

Work Clean and Jerk technique

then….

For time:
Run 800m
30 Clean & Jerk 60kg (40kg)
Run 800m

Post time to comments.

(more…)

10 Minutes to find a 5RM Weighted Pull-up

then…

2011 CrossFit Open WOD 11.4
Perform as many rounds as possible in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats 55kg (40kg)
10 Muscle-ups

Chris: 128 reps rxd (from last years CF Open)

Post load and reps to comments.

(more…)

“CrossFit Total”

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

*Please Read*
The CrossFit Total is the sum of the best of three attempts at the Back Squat, Shoulder Press and Deadlift. Today is your chance to go for a new PB which will be used re-calculate new figures for the next cycle of 5-3-1. Following your warm-up, your three attempts at the each lift should consist of, firstly a lift that you absolutely know you can do. Secondly, a lift that you are pretty sure you can do and thirdly, if everything is feeling good – go for it! Having said that, don’t let greed get in the way of a good decision. Gaining strength is a journey that is measured in years not days, so if it doesn’t happen this time, there will be another chance down the track.

This session is always difficult to fit into an hour, so please think about your strategy before you come into train and be ready to work.

(more…)

Tomorrow we re-test our Back Squat, Shoulder Press and Deadlift. Now I know there are plenty of you chomping at the bit to set new PB’s but please remember that we are moving potentially injurious loads and a sensible approach is required for this task.  Here are a few tips for success when it comes to the CrossFit Total:

Know you numbers: The first thing you will need to know is your current 1RM for each of the lifts as your warm-up will be based on percentages of these numbers.  All you need to do is go to the strength training boards, find your 1RM’s and then use the chart on the wall to work out your percentages.

Follow the prescribed warm-up: This schedule is set out for you, firstly so that your body and mind are correctly prepared to handle the loads you are going to lift and secondly, so that you get through the work in the allotted time frame.

Don’t be greedy: Don’t jump up too high too soon. All to often we see people who are excited to hit a massive new PB jump up in weight well beyond their current PB – then fail – then reduce the weight – then fail and finally walk away disappointed thinking that they haven’t improved. This scenario is more likely due to a lack of sensible strategy than a lack of improvement. We re-test our Back Squat, Shoulder Press and Deadlift every four weeks at Coastal CrossFit so if you aim for a 2.5kg improvement on the Squat and Deadlift and a 1kg improvement of the Shoulder Press each month that equates to 25/12kg across a year. No need for greed – just patience.

Listen to your body: Don’t think that it’s your right to get a PB. If you haven’t been training regularly or you’ve been working through an injury it would be foolish to expect a PB. Remember, there is always next month.

You don’t always need to lift more to get stronger: The numbers you set in this session will determine the loads for the next month of training and if you achieve new PB’s with less than ideal form you will most likely struggle to perform your training loads with good form. This leads to a catch 22 whereby the person who is most concerned about getting stronger never does because the training loads that are meant to be sub maximal end up being maximal leaving that person no room to focus on good movement.

For time:
Run 500m
50 Sit-ups
Run 400m
40 Sit-ups
Run 300m
30 Sit-ups
Run 200m
20 Sit-ups
Run 100m
10 Sit-ups

*WOD will be modified if bad weather*

Post time to comments.

Imagine what the spotters are thinking!

(more…)

Four rounds for max reps of:
1 min Weighted Step-up 20kg (15kg) 20″
1 min Plyo Push-ups
1 min Row (calories)
1 min Supine Ring Rows (feet level with hands)
1 min Rest

Post total reps to comments.

The Saturday crew for Filthy Fifty

Happy birthday to James.

(more…)

For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (16kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders

Grab a partner, scale the reps or man-up and hit it on your own.

Post time to comments.

(more…)