WOD: Wednesday

*For those of you on the Nutrition Challenge, please remember that we require photos of 2 breakfasts, 2 lunches and 2 dinners for this weeks review process.

For time:
400m run
18 muscle-ups
400m run
15 muscle-ups
400-m run
12 muscle-ups
*Each time the athlete breaks a set of muscle-ups they must run 200m.

Notes: Don’t be put off by the Muscle-up part of this workout – we can apply this format to any pulling exercise right back to a ring row. The main thing is that you don’t sell yourself short and blitz through this unbroken, unless you’re of the caliber of a CF Games athlete. The aim is for you to walk away with a “relative” training effect to your peers – rather than the people doing it rx’d going to hell and back and everyone else breezing through it. To give you a guide, there are few men in our gym who can do more than 10 UB Muscle-ups and that effort alone would leave them quite gassed meaning the remaining 8 or so reps in the first round would likely be broken into 2 more sets. From there (depending on how slow they run of course) the effect is likely to compound for the rounds of 15 and 12.


WOD: Tuesday

Ascend as far as possible in 8 minutes:
3 KB Swings 32/24kg
3 T2B
6 KB Swings
6 T2B
9 KB Swings
9 T2B

Rest 5 min.

Ascend as far as possible in 8 minutes:
3 S2OH 50/35kg
3 Box Jumps 24/20″
6 S2OH
6 Box Jumps
9 S2OH
9 Box Jumps

WOD: Monday

For anyone looking for motivation for the 30 day nutrition challenge, check out – Chris’s Food Diary.

A. Front Squat 3 x 5
*use around 80% of 1RM across.

B. For time:
200 Double-unders
100 Wall Ball 10/6kg
50 Burpees (jump and touch)

Notes: Now I know Part B may not look like the most desirable workout to do on a Monday but seeing that the Open is just around the corner it’s time to start to embrace the suck. CrossFit HQ love to program movements in repetitive quantities that are typically much higher than what you would ever choose for yourself and there is a specific skill in being able to pick the right approach to get through these large chunks of work physically, not to mention training for the mental aspect of doing something over and over. So, you know what this means – no excuses, get your butt into the gym!

WOD: Saturday

Pool session today – please be at the Kawana Pool and ready to go by 7:30am.

Coffee/breakfast afterwards!

WOD: Friday

I am sad to say that I was extremely disappointed in the turn out for Wednesday’s nutrition presentation.
I am well aware that there would be people with prior engagements but that certainly doesn’t add up to only a quarter of our membership being present.
This lack of attendance shows a foundational flaw in the attitude towards, and understanding of where improved (and continually improving) nutrition fits into your progress as a CrossFitter and your future health.  Furthermore, there was a noticeable lack of “high level” athletes present which either says that they think they have already nailed it or they don’t care. Think about the example this sets to the athletes that look up to you.
It’s been said a thousand times, but you can’t out-train a bad diet. Doing CrossFit is not about simply burning off the crap you ate last night or looking good at the beach. If this is all you care about then you are severely missing the point.
Start to put the same effort into fueling your bodies as you do to training itself and you’ll be amazed at your progress. End rant.

Partner WOD today – come in and see!


WOD: Thursday

*Sorry for the late post – computers suck when they don’t work properly.
*For anyone who would like to be part of the Nutrition Challenge but missed the nutrition information evening, please let us know and we’ll get the necessary information to you and get you started.

A. Clean Technique.

B. Five rounds for load and time of:
Run 400m
10 Front Squats
*Bar is taken from the ground.

Notes: Choose a load for the front squats that is heavy but can still be cleaned with minimal recovery after the run. It is not a requirement to do the front squat UB but pick a load that at least gives you a chance (at a stretch).

WOD: Wednesday

Update: Don’t forget our Nutrition Presentation is on at 6.00pm tonight.

A. 3 x 5 Deadlift
*Use the weight that you achieved for 5 last week.
*Rest 2 min.

B. EMOM x 20:
1. 30 sec. Deadlift
2. 20/12 Push-ups
3. 12/9 Pull-ups
4. 15 Box Jumps 24/20″
5. Rest
*Use 70-80% of Part A for DL weight.
*C2B pull-ups for competition athletes.
*Your score is your total Deadlifts assuming that you complete the prescribed reps in min. 2, 3 & 4.

WOD: Tuesday

Reading: Need some help with Goal Setting – Challenge 2015.

With a continuously running clock…
at 0:00
Five rounds:
15 Wall Ball 10/6kg
10 T2B

at 10:00
Five rounds:
15 Russian KB Swings 32/24kg
30 Double-unders

at 20.00-25:00
Max reps Burpees (6″ target)

The aim of the game is to get through the first 2 parts of this with at least a couple of minutes rest before starting the next section. Think sprint, rest, sprint rest. If you know this is not going to happen with the prescribed loads/reps, then you should look at scaling from the start. If you’re not sure, give yourself an 8 min. cut off for the first 2 parts to save having to move into the next section without any rest.

WOD: Monday

A. Four rounds:
6-8 Seated (unsupported) DB Shoulder Press
8-10 Ring Row
20 Abmat Sit-ups
*Rest as necessary between exercises.

B. 500m Row

Notes: For the Shoulder Press aim to maintain the same weight across all sets and scale the ring row up or down (feet elevated, weight vests etc.) to get you into the 8-10 rep range. The sit-ups should be strict – anchor your feet if you need to rather than using momentum to get you through the reps. The row is all out – give it everything you’ve got.


WOD: Saturday

A. Back Squat 3-3-3-3-3
*Yes you can back squat on a Saturday!
*The first set should be moderately heavy and increment towards a max for the day.

B. Partner Workout:
For time:
100 Push-ups
200 Wall Ball
300 Double-unders
*One partner works at a time – split the work between partners anyhow you like.

A. EMOM x 12:
1. Muscle-up
2. Freestanding HS Hold (30 sec. practice)
3. 50 Double-unders
*For the MU, pick a number that takes no longer than 30 sec. and focus on linking reps with smooth mechanics.

B. Courtesy of Invictus:
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters 50/35kg
10 Chest-to-Bar Pull-Ups