Deadlift 5×1 @ 90%

then….

Tabata Row

Post load and metres to comments.

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Have a great Australia Day.

Here is a WOD you can do from home:
100 Plyo Push-ups
Run 100m each time you break.

A break means you have stopped moving.

Post time to comments.

Happy Birthday Zane!

Check out this post that I found on CrossFit Balboa this morning: “I was talking to my old pal Scuttle Butt this evening and apparently word on the street is that this years Crossfit Games winner will receive $1,000,000.00 That’s a whole lotta cheddar. For the record, this is an unconfirmed rumor but top secret CFB sources say it’s a definitely maybe. All I know for sure is that my training just went from “Training for life” to “Training for life… and maybe a million dollars.” If true, this represents a sea change in the CF world. Last year was huge, this year it is truly a professional sport. The bar has been raised, either get with the program or get out of the way!”

Nothing like a good rumor!

Shoulder Press 5×1 @ 90%

then….

Climb as far up the ladder as possible in 10 minute of:
1 Wall Climb
10 Sit-ups
2 Wall Climb
10 Sit-ups
3 Wall Climb
10 Sit-ups
etc.

Post load and reps to comments.

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Five rounds for max reps of:
Unbroken Pull-ups
Hip Extension (1 sec pause at top)

Rest between rounds

Finisher:
Max reps Burpee Box Jump 30″ (24″) in 7 minutes.

Post totals for pull-up/hip ext and burpee box jumps to comments.

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Back Squat 5×1 @ 90%

then…

Three rounds for max reps of:
1 min Overhead Squat (choose your own load)
1 min Ring Dips
1 min rest

Post load/reps and weight to comments.

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Have a great day – don’t forget to do some recovery work!

Fun with the Prowler!

Perform as many unbroken Jump Squats as possible.

then….

Five rounds for time of:
1/2 of Jump Squat max effort
1 Suicide Shuttle

The rounds will be performed on a 4 minute cycle. Rest for the unused portion of each round.

Post Jump Squat max effort and slowest time to comments.

Happy birthday to Amber, Robbie & Lisa.

Deadlift 3×3 @ 85%

then….

Five rounds of:
1 min Kettlebell Swings 24kg (16kg)
1 min rest

Your first round determines your target score – your goal is to match this score in rounds 2, 3, 4 & 5. Each rep under your target score is a Burpee penalty to be paid in the minute rest. You must complete your Burpees in the minute rest to retain your rx’d. No Gaming!!!

Post load and target and total burpees (if owed) to comments.

Check out Chris on the CrossFit Football website.

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This is a question that I hear all the time and the short answer is no – here is the long one.

The rack position is where a barbell is supported by the shoulders with high elbows and a fingertip grip on the bar.  This position allows us to keep the weight close to our centre of balance and therefore allows us to move the weight more efficiently. The position can look quite different from individual to individual depending on bio mechanics but the theory is the same regardless.

The pain we feel from exercise usually comes from a lack of conditioning or a lack of mobility. In the first instance (lack of conditioning), assuming the athlete is not injured, nothing is wrong here. Pain is a byproduct of intense exercise and in short, it’s what makes it good. If pain wasn’t a byproduct of exercise, then the satisfaction of achieving elite levels of fitness wouldn’t be nearly as satisfying. The people that can ignore it are special human beings and deserve the success they get.

In the second instance (lack of mobility) a body part, in this case the wrists, end up bearing much more load than they should as a result of less than normal functionality somewhere (normally shoulders and thoracic spine) else.  The problem is; when someone starts CrossFit they can’t always differentiate between “normal” exercise induced pain and “abnormal” pain that is caused by lack of normal function.  Furthermore, someone who has only ever performed bad movement doesn’t know what it feels like to do good movement and these people often seem to think that if they just grit their teeth a bit more and ignore it, all will be good.  Something that I say repeatedly during training is to let the weakest link of the movement dictate the load.  If your wrists or any other body part are screaming at you “abnormally”, then you should pick a load that allows you to concentrate on improving that weakness.

That brings me to the F word that nobody likes to hear.  Flexibility.  If your wrists hurt, or can’t help but lean back to achieve a rack in the standing position or your chest ends up facing the ground during a front squat etc. etc. etc. then this is for you.  Check out the video below and get to work!