WOD: Friday

Photo: Check out Murph’s idea of training while he’s away in Europe. The worst part is he took that bike with him!

A. 15 minutes to work to a 5RM Pull-up.
*Must complete at least 5 sets above 80% of max achieved.
*Novices will work with a spotter.

B. For time:
10 Pull-ups
Run 200m
10 Pull-ups, 10 Push-ups
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats, 10 Burpees
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats, 10 Burpees
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats
Run 200m
10 Pull-ups, 10 Push-ups
Run 200m
10 Pull-ups
*20 minute cut off.

WOD: Thursday

Nutrition: Please check out our article on the parallels between good finance and nutrition – here.

A. E.M.O.M. for 10 rounds:
1 Press
2 Push Press
3 Push Jerk (instructional video)
*Use the same weight for all movements and all sets.
*Think about your weight carefully – there is a lot of volume in this.

B. AMRAP in 7 minutes of:
7 Deadlift (instructional video)
7 Hang Power Clean
7 Push Jerk

WOD: Wednesday

Nutrition: Through our nutrition review process we have found that there are a lot of people listing the fat contained in their protein in the fat column of their food diary. To clarify, there is an assumed fat content in your protein and the fat that we have advised you to eat is in addition to this (so long as you’re eating good quality non processed meats). Don’t be scared to intentionally add healthy fats to your diet – they are a valuable source of calories that won’t spike your blood sugar and even better, meals taste better when cooked in good quality fats.

Partner WOD
AMRAP in 20 minutes of:
Farmers Carry 80m 2 x 24/16kg
10 Overs and unders (5 each)
20 Sit-ups (with med. ball alternating)
*One person runs at a time.

*On behalf of everyone, get well soon to Tanya M who ruptured her Achilles playing netball on the weekend.

WOD: Tuesday

Nutrition: Don’t forget to get those food diaries to us. In person or email is fine – either way, please make the effort to get it to us each week. We are right into the meat (no pun intended) of this challenge and now is the time where we have to hold strong now that the initial excitement of the challenge may have started to fade. Your rewards will be directly proportional to your efforts and
what more reward could you want that the key to good health and wellbeing for the rest of your life!

A. Ascend as far as possible in 10 minutes:
1 Pull (your choice – MU, Pull-ups, Ring Rows etc.)
Run 60m (to door and back)
1 Push (your choice – HSPU, Ring Dip, Push-up etc.)
Run 60m
*Increment the reps by 1 each round.

B. Working in groups of 2-3 –
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squat
*This is not for time – use the rotation of your group as rest.
*10 min cut off – go as heavy as possible within the parameters of the workout.

C. Max reps 10m Shuttle in 2 min.

WOD: Monday

Nutrition: Hopefully you made if through another weekend of good eating! Those participating in the challenge should have received another email with new recipes and more tips on how to succeed. Our goal for you this week is to pair up with someone else who is doing the challenge and to share some of your experiences with them (recipes, time/money saving tips, where to shop, etc.). Simply talking to someone else who is sharing your journey can be a great motivator.

AMRAP in 20 minutes of:
Power Snatch + Snatch (1+1) – (instructional video)
5 Toes to Bar – (instructional video)
7 Lateral Burpees (over barbell) – (instructional video)
Rest 30 sec.
*The aim for this workout is to maintain approx. 1:1 work/rest. Please keep this in mind when choosing the load the for the snatches. This load should certainly be a challenge but should not require excessive set up time between lifts and should be repeatable in a fatigued state. One the snatches are done, it’s a sprint to the rest break.

Rest Day at Coastal CrossFit Queensland

Have a great Mothers Day to all of our CrossFit Mum’s!

Don’t forget that the regionals have started. If you’re looking for inspiration look no further than the CrossFit Games website for live streaming all weekend long.

WOD: Saturday

Sorry for the late post.

7.00am – come in for some partner/team WOD awesomeness.

8.00am – bring long socks or wear skins for rope climbing.

WOD: Friday

News Flash: The maximum temperature today in Hobart was the same as the minimum on the Sunshine Coast and people down there still managed to train CrossFit. Time to harden up people – it’s not that cold.

Nutrition: Please don’t forget that we want to see you with your food diary at least once per week for the duration of the nutrition challenge. This applies even if you think you don’t need it. Let’s stay focussed as we head into another weekend!

For time:
Bear Crawl 100m (10m lengths)
50 Kettlebell Swings 24/16 (one arm/Russian) 25 per side.
50 Thrusters 30/20kg
50 Ring Dips
100 Overhead Lunge 20/10kg plate.
50 Burpees (jump and touch)
200 Double-unders
*You may perform this work in any order you like and break up the reps as you like.
*As always, suitable scaling of volume and difficulty will be provided.

WOD: Thursday

Nutrition: It’s great to see noticeable physical changes in some of our challenge participants already – keep up the great work. On the same subject it is important to test and adjust throughout this process. If your nutrition is dialled in correctly we should start to see the positives shortly if not already. If things are not moving in the right direction it is important that we make some tweaks now rather than waiting until the end.

A. Pendlay Row 4 x 8
*2 min rest.

B. Death by Pull-up
*Max out with strict pull-ups before reverting to a kip (if at all).

C. 500m Row.

WOD: Wednesday

Nutrition:  To save money on your shopping list, get out the slow cooker (or buy one if you don’t have one) and start buying larger cuts of meat.  You can buy pork roasts and silverside for between $5-7 dollars per kg and they are the simplest thing in the world to cook. You can either chuck your veggies into the slow cooker with the meat or whip together a quick salad when you get home and you’re good to go.

For load and time:
EMOM for 5 rounds: 2-4-6-8-10 reps of Deadlift (use approx. 100-120% of 1RM Clean)
then immediately after the last deadlift…
10 rounds of:
7 Toes to Bar
7 Box Jumps 24/20″
then at the start of a new minute….
EMOM for 5 rounds: 10-8-6-4-2
*Your time is recorded at the completion of the 2 reps in the second round of DL’s.

It will all make sense when we explain it!