The WOD's

firemans carry

WOD: Monday

Have you signed up for the Open yet?

AMRAP in 12 minutes:
30 Power Snatch 60/35kg
90 Wall Ball 10/6kg
180 Double-unders

Tips: This is workout that I would put into the “inspired by the open” category – meaning that it’s not actually an Open workout but has movements, reps and loads that are typical of the Open. My goal for those of you who are capable of the loads (at this volume) is not to scale this workout even if it means that you don’t progress very far. With the Open just around the corner, we’re not going to get any fitter physically but we can certainly continue to train for the psychological and strategic aspects of the competition.


kids stretch

WOD: Saturday

I’m sure you’re all cooked from a hard week – time for something fun.  See you in the morning!

Fran & Aideen

WOD: Friday

Five rounds for time:
7 Thrusters 60/40kg
14 Chest to Bar Pull-ups
*15 minute cut off.

Tips: Obviously this is going to be a hard one – as a guide for scaling use a weight that should see you get the first few rounds of thrusters done unbroken. Breaking the last few sets of thrusters is acceptable but not to the point of doing singles. As for the pull-ups, the first priority is the C2B element – I would prefer you to scale volume and retain the C2B element than to retain full reps at the expense of range of motion.
If you’re a firebreather, hit it hard from the start and see how much of it you can do unbroken – otherwise use a sensible strategy to see if you can beat the cut off time. The 15 minute cut off allows for 2.5 minutes per round, which makes it pretty achievable with the right plan.

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WOD: Thursday

A. 4 x 6-8 Pendlay Row

B. 4 x 8-10 DB Bench Press

Tips: Use your warm up period to determine a weight that sees you fail between the specified number of reps in the 1st set.  If you don’t make the minimum specified reps – drop back in weight, and if you get to the max specified reps and you have more left – go heavier.  Once your sorted, stick with that weight and work to failure in the remaining sets.  Rest 90-120 seconds between sets.

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WOD: Wednesday

Perform as many rounds as possible in 20 minutes of:
Run 100m
10 Toes to Bar
Run 100m
10 Box Jumps 24/20″
Rest 30 seconds.

Post rounds to comments.

Tips: The aim of the game for this workout is to keep a high level of effort which means that the 100m runs are not a rest break – hit them hard and use the rest break at the end of each round to help you recover. Also, you should scale back the volume of toes to bar if you anticipate having to break up the sets of 10 into more than 2-3 efforts per round – ideally the number you pick should be close to unbroken for the entire workout. Box Jumps are compulsory jump up/step down for today’s workout.

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.