WED WOD 1/2/2012

Press 3x3





15 Min AMRAP
5 Muscle Ups
21 Box Jumps 24Inch (18Inch)
50 Mtrs Farmers Carry (Pick your poison.....tyres, kettles ,loaded barbells etc)

TUES WOD 31/1/2011

Weighted Pullup 3,3,3

Split Jerk 2,2,2,1,1,1( Tec & Speed is the focus )


10 Min AMRAP
30 Double Unders
10 Ring Dips

MON WOD 30/1/2012

Squat 3x3

"Holy Trinity" Thanks To CrossFit Gold Coast
12,9,6
Power Snatch
OHS
Thruster

12 Min Cut off

SUN REST DAY 30/1/2012

SAT WOD 28/1/2012

OHS 5,5,5
Use 4 Warmup sets to a heavy 5
First set use the bar.


12 Min AMRAP
Starting with 100 Double Unders
Then
3 SDLHP 42.5kg(30kg)
3 Pushups
add 3 reps of eah per round go as far as you can in the 12 Minutes the double unders do not count as reps for your score. Scale the double unders if necessary

The OLY Class is on @ 8:30am

FRI WOD 27/1/2012

Deadlift 3x5

15 Mins Working on the Following
HSPU/Parallettes
Muscle Ups/ Chest to Bar Pullups

THURS WOD 26/12/2011

CLASSES 9AM Only TODAY

HAPPY AUSTRALIA DAY !

Partner WOD, 3 Athletes

10 Rounds Each For Time
1 Power Clean 3 Front Squats 80kg(60kg)
6 Burpees
Run the Car park x1

1 Athlete working at a time until each athlete has completed 10 Rounds,

WED WOD 24/1/2012

Press 3x5


Rest then 15 Min AMRAP
5 Push Jerks
10 Toes To Bar
Run 200 Mtrs/30 Double Unders depending on Rain.

TUES WOD 24/1/2012

Weighted Pullup 3,3,3

7 Rounds For Time
21 Squats
9 Power Snatches 42.5(30kg)

MON WOD 23/1/2012

Back Squat 3x5

Rest Then
12 Min AMRAP
15 KBS 32kg(24kg)
10 C2B Pullups
20 Double Unders

SUN REST DAY 23/1/2012

SAT WOD 22/1/2012

For Time
10 Hang Cleans 50kg(35kg)
20 Double Unders
8 Hang Cleans
30 Double Unders
6 Hang Cleans
40 Double Unders
4 Hang Cleans
50 Double Under
2 Hang Cleans
60 Double Unders






Oly Class is on 8.30am

FRI WOD 20/1/2012

"Tabata This"

Pullups
Rest 1 Minute
Push ups
Rest 1 Minute
Situps
Rest 1 Minute
Box Jumps
Rest 1 Minute
Shuttle Run 20 Mtrs

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

THURS WOD 19/1/2012

DeadLift 3,3,3,3,3

7 Min AMRAP
9 DL 65kg(45kg)
6 HPC 65kg(45kg)
3 Push Jerks 65kg(45kg)
30 Double Unders



Tough Mudder Sydney, Sat 22 & 23 Sept.

If you pay by the 31st of Jan you get the early bird discount. If you want in put your NAME and EMAIL on the notice board at the Box. Once you have done this you should soon get an email as I add you to the team. You can still register after this date but it will just cost more.

WED WOD 18/1/2012

Weighted Pullups 2,2,2,2,2,2

Reps For Time
21,18,15,12,9,6,3
Wall Ball 10kg(6kg)
KBS 24kg(16kg)

Run once around the car park to start and at the end of each set.

TUES WOD 17/1/2012

For Time
21,15,9 Reps
SDLHP 42.5kg(30kg)
OHS

Rest then
30 Muscle Ups

or Muscle up Progressions

MON WOD 16/1/2012

Front Squat 3,3,3,3,3

21,15,9
Burpees
Pullups

SUN REST DAY 15/1/2012

SAT WOD 14/1/2012

20 Min AMRAP
5 Push Press 50kg(30kg)
10 KBS 24kg(16kg)
15 Box Jumps 24Inch (18Inch)

FRI WOD 13/1/2012

10 Min AMRAP
3,6,9,12,15........etc
work as far as possible through the rep scheme
Hang Squat Snatch 35kg(25kg)
Wall Ball 10kg(6kg)



Rest then
Tabata Pushups
Tabata Situps

THURS WOD 12/1/2012

OHS 5x5

Press 3,3,3,3,3

WED WOD 11/1/2012

15,12,9
Clean & Jerk 60kg(40kg)
HSPU

TUES WOD 10/1/2012

5 Rounds For Time
50 Double Unders
10 Burpees
10 Ring Dips

MON 9/1/2012

Hang Power Clean 3,3,3,3,3

Finisher

Death By Thruster 60kg(40kg)

Thruster, on the minute every minute for as long as you are able add 1 rep each minute.

SUN REST DAY 8/1/2012

SAT WOD 7/1/2012

For Time
100 KBS 24kg(16kg)
50 Pullups
50 Burpees





Oly Class 8:30am "Snatch Balance & Snatch "

FRI WOD 6/1/2012

a)
5 Rope Climbs, 7Mtrs
Hands only if you can.
Rest as needed between efforts

b)
21,15,9 Reps for time

Deadlift 125kg(90kg)
Box Jump 32inch 24inch



Reminder (No 5:30 Class tonight, start of the Challenge, Nutrition, Photos, Measurements )


Oly Class will be on again 8.30am Sat! it was well attended last year hope this year is the same.

WED WOD 5/1/2012

5 Rounds For Time
15 SDLHP 35kg(25kg)
15 Thrusters

Michelle Kinney - Workout #8 from Again Faster on Vimeo.

WED WOD 4/1/2012

Weighted Pullup 3,3,3,3,3

Back Squat 3x5

"LOOK BETTER IN THE NUDE CHALLANGE"

What is it ?

This is not a weight loss challenge, its about eating better, staying active , and body composition change. This may mean you need to put some weight on. This also levels the playing field out, usually in a comp like this it would be the person who loses the most weight. This is not always the best option as we have had clients who have done extremely well losing alot of weight then freaking out as this stopped and they put weight on. The person had leaned out and started to put on muscle. I am not interested in having people starve themselves to win.

How does it work?

The challenge will be 8 weeks long starting on 9/1/2012. $30 to enter. Friday night we will have a nutrition seminar 5.30pm for an hour so no 5.30pm class. You need to have your photo taken full body frontal, back and profile shot. We will also be taking body measurements at the beginning half way mark and at the end . This is to be done after the nutrition seminar or at a time arranged to suit. Men will be photographed in shorts women shorts and a sports bra.
At the end of the 8 weeks the photos will be taken again. All the participants will view the photos and measurements.Then a secret vote will take place. Best male and female will split the prize money, this is dependent on how many people enter. You may enter and not have you photo taken ( you just cannot win the money). You must also train 4 times per week minimum to be in the running.


NONE OF THE PHOTOS WILL BE DISPLAYED AT THE GYM, OR END UP ON THE WEBSITE WITHOUT YOUR PERMISSION

TUES WOD 3/1/2012

4 Rounds For Time
Run 400 Mtrs
10 Power Cleans 60kg(40kg)
15 KTE

MON 2/1/2012

Gym Open Tomorrow morning 3/1/2012 Due to lack of attendance of the 6am class before Xmas you need to let me know if you intend on coming. I think most of the people who where using the 6am class are still away for a while or have changed to the arvo classes. So until the 6am class is regularly attended you will need to let me know by 8pm the night before at the latest that you are coming.

The "Look better in the Nude Challenge" will start next Monday 9/1/2012. I will be posting the rules etc on the blog in the next few days....(Dave you have to leave your undies on for the photo) This will be a bit extra to help you work off the Xmas/ New year cheer.

For those of you that are competitive the the first workout for the open is February 22. There will be extra on the whiteboard for you to sink your teeth into in the weeks coming up to the events.

I also suggest if you are serious about your training you by a note book of some description. In this you can keep a record of the major lifts and benchmark workouts. You can leave them at the gym, this will be an easy to get to record of where your at.

Looking forward to another year of improvements. See you at the box!