The WOD's

Jason S

WOD: Tuesday

A. Work to a heavy Hang Snatch + Full Snatch (1+1).

B. Death by Overhead Squat:
1 rep in the 1st minute, 2 in the 2nd, 3 in the 3rd etc.

Tips: The hang snatch and full snatch are not touch and go. Perform the lifts in succession but don’t be in such a rush to get onto the 2nd lift that you are pulling from a less than perfect position. Ideally both of these lifts should be received in the full squat but I am happy for less mobile folks to ride them through into the bottom of the squat.
For the overhead squat, pick a weight that should see you fail somewhere between the round of 7-10 and try to perform a full snatch into the first rep of each set if you’re a pretty proficient lifter.

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WOD: Monday

AMRAP in 10 minutes of:
50 Bar Facing Burpees
30 Thrusters 50/35kg
10 Muscle-ups

Post rounds and reps to comments.

Today’s workout is a retest from January – think back to how you hit this one and use that experience to work out a better strategy for your second attempt. Ideally with your improved conditioning and a better strategy we should see significant improvements on your previous result.
My advice is to hit the burpees at a steady and sustainable pace that will allow you to do all 50 reps without a break. Then, take a good few breaths before you pick up the bar for the thrusters and aim for a large but not maximal first set. After that, stay accountable about getting back on the bar but don’t be in such a rush that you are only doing a couple of reps at a time.
For the Muscle-ups, the aim is not to work to failure (unless you can do all 10 unbroken of course) – a failed rep is going to cost time and energy that you can’t afford at this stage and sticking to a sensible plan here could save you a big chunk of time.
Finally if you make it to the second set of burpees – just keep moving!

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Rest Day

Open Gym 2-3pm today.  Come and watch me vacuum!

Porter one handed hand stand20140207194918

WOD: Saturday

Happy 21st to Mel Porter today.  Also, good luck to Renee who is competing at the State Swimming Titles.

See you in the Box.




OH Squat Colour pop

WOD: Friday

Have you signed up for the Open yet?

A. EMOM for 10 minutes:
3 Pendlay Row (choose your own weight)
Push-up (choose your own reps)

B. EMOM for 10 minutes:
3 Shoulder Press (choose your own weight)
Strict Pull-up (choose your own reps)

Tips: EMOM is a tight cycle and we frequently see people heavily overestimate their abilities when it comes to this format. The loads for the Pendlay Row and Shoulder Press should not be maximal – the aim is to pick a challenging load that you can repeat for all 10 rounds (that’s 30 reps). As for the reps on the push-up/pull-up, my advice is not to work much further than 30 seconds into each minute otherwise it’s likely that you will be chasing your tail in the latter rounds. Good luck.

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WOD: Thursday

A. Power Snatch + Overhead Squat 1+3
*15 min. to find a max.

B. Ascend as far as possible in 7 minutes:
1 Overhead Squat 60/40kg
3 Toes to Bar
2 Overhead Squat 60/40kg
6 Toes to Bar
3 Overhead Squat 60/40kg
9 Toes to Bar
4 Overhead Squat 60/40kg
12 Toes to Bar
*Standing up a full snatch counts as the first overhead squat.

Tips: Try to maintain unbroken OH squats for as long as possible throughout this workout. The time and effort required to get the bar back overhead in addition to the inevitable lengthy rest break make it too costly to dump unless you absolutely have to. Having said that, once you get to the larger sets (where you know you will have to break) pick a strategic break point (past the halfway point is always good) to dump the bar rather than working to absolute failure.
Conversely, don’t be afraid to break up the toes to bar anyhow you see fit. T2B are a taxing movement from a cardio perspective and it’s easy to get tricked into thinking big unbroken sets are the only way to get a good score. Breaking up larger sets into smaller portions with short and measured rest breaks can ward off working to failure for an extra few rounds. Enjoy.

rach mu

WOD: Wednesday

Five rounds for reps of:
30 seconds Box Jumps 24/20″
30 seconds rest.
30 seconds Hang Power Cleans 50/35kg
30 seconds rest.
30 seconds Double-unders
30 seconds rest.

Post total reps to comments.

Mitch clean plus front squat

WOD: Tuesday

A. Choose from one of the following:
1. 30 Muscle-ups for time (10 min cut off).
2. 30 Muscle-ups for sets (10 min cut off).
3. EMOM for 10 min – Muscle-ups or Pull-ups (choose own movement and reps).
4. 5 x sets assisted reps (on 2 min cycle).
*choose the option that is most appropriate to your current level of ability and goals.

B. Four rounds:
1 min. Burpees (jump to 6″ target)
1 min. Rest.

For those of you going for 30 muscle ups for time – don’t cook yourself in the first set. If you pull off the rings a couple of reps before failure your recovery time will be much quicker and your subsequent sets will be bigger. Also don’t forget false grip. While the no false grip kipping MU might feel fast, it’s a bloody big movement that takes a lot of energy and coordination which can be hard to string together when you’re near your redline. The false grip MU allows you to rely more on upper body strength rather than having to swing your entire body through orbit to get it over the rings.
Try starting out with a large first set that is still a few reps below your failure point and then hesitate to have a good rest (15-30 seconds) before you get back up for your second set. Once you get past 20, feel it out from there and don’t be afraid to revert back to one rep at a time in false grip.

porter chelsea

WOD: Monday

Seven rounds for load and time:
Run 200m
3 Front Squats (taken from ground)
9 Push-ups
*The order of priority for this workout is load, then time. Time is simply used to differentiate people who used the same load.
*Feel free to sub in a more challenging movement (eg. ring dip, hspu) if 9 push-ups is no challenge.
*You may perform a full clean into the first rep – standing this rep up will count as your first front squat.
*21 min. cut off.

I would put this workout into the heavy conditioning category meaning that we want you to go heavy enough to elicit a strengthening effect however not so heavy that you need to rest significantly (less than 20 seconds is good) before performing the clean. Let your clean be the guide for weight for the front squat as you “should” be able to squat the load you can clean quite easily. If you really want to get specific, a couple of failed cleans throughout the workout is acceptable but certainly don’t pick a weight that you have doubts about from the start.