FRI WOD1/2/2012

A)
15 Mins,  Snatch+Hang Snatch (1+1)


B)
For Time
20 Power Clean &  Push Jerk 60kg(40kg)
Run 800Mtrs
10 Power Clean & Push Jerk 60kg(40kg)
Run 400 Mtrs

THURS WOD 31/1/2012

A)
15 Mins to a Heavy Triple Push Press


B)
4 Rnds For Time
15 Pullups
20 Box Jumps
15 KBS 24kg(16kg)

WED WOD 30/1/2013

A)
30 Muscle Ups in the least amount of sets as possible


B)
12,9,6 Reps for time of
Power Snatch
Over Head Squats
Thruster
AHAP
Cap 15 Minutes 

TUES WOD 29/1/2013

A)
20 Mins to find  a Heavy Hang Clean + Push Jerk  (3+1)


B)
EMOTM for 12 Mins
3 HSPU
With the remainder of the time Max Double Unders, Score HSPU and Double Unders

MON WOD 28/1/2013

A)
 Front Squats, 20 Mins to find a Heavy Double for the day


B)
Team Chipper
2 Athletes, 1 working 1 resting.
50 SDLHP 50kg(35kg)
50 TTB 
50 Push Press 50kg(35kg)
50 Ring Dips 
50 Front Squats 50kg(35kg)
50 Pullups

You may scale the weight and or reps as needed.

REMEMBER PUBLIC HOLIDAY 8:30am Session Only Today

SUN REST DAY 27/1/2013

  PUBLIC HOLIDAY ONLY 1 CLASS TOMORROW, 8.30AM.

SAT WOD 27/1/2013

POST WOD ZOMBIES

A)
Snatch Heavy Single 20 Mins

B) Teams Of 2 or 3

7 Min AMRAP
Wall Ball 10kg(6kg)

5 Min AMRAP
HPC 60kg(40kg0

3 Min AMRAP
Push ups

2 Min AMRAP
Pullups

There is no rest period between exercises , One athlete working at a time.

FRI WOD 25/1/2013

A)
"The  Bear"

5 Attempts for max load

7x1 of each without resting on the ground (even to re-grip)
Power Clean
Front Squat
Push Press
Back Squat
Push Press


B)
4 Rnds For Time
10 Min Cap
10 Burpees
10 Thrusters 40kg(30kg)
10 KBS 24kg(16kg)

THUR WOD 24/1/2013

A)
20 Minutes

3 Position Snatch
Floor, Knee, Mid Hang

Demo Video Here


B)
Reps For Time Of
21,18,15,12,9,6,3
SDLHP
Push Press
30kg(20kg)

WED WOD 23/1/2012

A)
Back Squats 5,5,5,5,5

B)
5 Rnds For Time
5 Power Cleans 80kg(60kg)
7 Chest To Bar Pullups 
Run 150 Mtrs 

Just encase you didn't know I have now started our first intern Sine. Sine will be helping me out with a few classes a week. Its another set of eyes for me, and as you guys well know our numbers have increased a fair bit recently. Sine has been training at CrossFit Coolum Beach for over three and a half years and I have lost count of the competitions she has entered in. The latest under her belt are Barbell Brutality, WOD Stock, Gold Coast Immortals and Clash on the Coast last year. Sine has a great standard of movement as a CrossFitter and can easily demo everything from a muscle up, handstand pushup, Snatch etc. Sine also has a degree in Exercise Science and works as an exercise physiologist at Kaizen Exercise Physiologists in Marooochydore. I'm quite sure Sine will make a great Coach. We will be adding more interns in the coming months stay tuned good times !.

TUES WOD 22/1/2013

A)
Clean & Jerk 20 Minutes to a Heavy Single.


B)
5 Min AMRAP

21 KBS 25kg(16kg)
21 Double Unders

Rest 2 Minutes

5 Min AMRAP

7 Ring Dips
15 Box Jumps

MON WOD 21/1/2013

A)
15 Minutes

5 Rnds For Weight and Reps
3 Push Press
M E Strict Pullups+Kipping Pullups

Use 2-3 Warmup  sets on the Push press before starting the Pullups, Move straight from the Push Press  to the Pullups. Rest Between Sets.

 B)
10 Min AMRAP
5 Power Snatch 60kg(40kg)
10 KTE
14 Pistols (7 per Leg)

Or

C)
10 Min AMRAP
5 Power Snatch AHAP
10 KTE
20 Squats

SUN REST DAY 20/1/2013

 

There’s an episode of The Simpsons that Paul McCartney guest stars on and there’s a scene that goes something like this – Paul McCartney and Lisa are talking and Lisa tells Paul that she’s a vegetarian and she’s thinking about becoming a vegan; to which Paul replies, “I’m a level seven vegan.  I don’t eat anything that casts a shadow.”  Yeah.  Pretty deep, I know.  This little intro is going to serve two purposes today.  The first is to show that everything can be taken too far.  Sorry Paul, but you fit the description of “That Guy”.  The other purpose is to point out that in the land of the non-meat eating there are ‘shades’ or classes of vegetarian/veganism – you’ve got your standard vegetarian, lacto-ovo vegetarian, vegan, raw vegan, macrobiotic, pesco-vegetarian, flexitarian, etc.  Unfortunately with Paleo we don’t really have that kind of flexibility – either you are, or you aren’t.  I mean sure, you’ve got the Primal crowd that does dairy and the autoimmune folks but those are pretty much the only recognized options.  This makes for a lot of confusion and results in some pretty harsh criticism sometimes.  Let me explain…Read the rest of this article here.

SAT WOD 19/1/2012

A)
Front Squats 5,3,2,1,1,1,1

B)

Teams of 2 

3 rounds for time of:
40 HSPU
30 Partner Burpees
200m Buddy Carry

or

3 rounds for time of:
25 HSPU
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)

Thanks to Outlaw CrossFit For the WOD 

As per usual we will be scaling the WOD accordingly.





Jake and Mr Pukie  LOL

FRI WOD 18/1/2013

A)
20 Mins
Power Snatch + OHS   1+2

B)
3 Rnds For Time
Run 400
12 HPC 60kg(40kg)
12 Ring Dips

THURS WOD 17/1/2013

A)
Split Jerks From the Rack, 15 Mins Tripples.

B)
4 Rnds For Time
10 Push Press 50kg(35kg)
15 KBS 24kg(16kg)
10 Burpees 

WED WOD 16/1/2013

A)
Back Squats, 20 Mins to find a heavy double for the Day


B)
6 Rnds For Time, Teams of 2, 1 round each
21 Power Snatch 30kg(20kg)
21 Wall Ball

TUES WOD 15/1/2013

A)
EMOTM  for 7 Minutes,
3 Clean & Jerks AHAP

B)
In 12 Minutes
Run 1000 Mtrs                        
90 Double Unders
Then As Many Muscle Ups in the remaining time.

MON WOD 14/1/2013

A)
Snatch Singles 20  Minutes

B)
12 Min AMRAP
9 Power Cleans 70kg(50kg)
7 Front Squats
5 Push Press

SUN REST DAY 13/1/2013

Nutrition?
There has been lots of talk about nutrition down at the box lately as we have plenty of newbies who want to know "What do I eat for CrossFit?". Being healthy is a combination of many things exercise, diet, sleep, lack of stress etc. Exercise is good but if your diet is crap you won't reap all the benefits of the hard work you put in. On the other hand if your diet is spot on it doesn't mean your going to win the CrossFit games either. I don't believe that one size fits all when it comes to diet. You need to experiment and become your own expert.

Your diet needs to be something that you can work into your life without being obsessive. Me personally I want to enjoy myself. There is no way I'm going to cook an epic peace of steak and cut the end off it because it doesn't fit into my 4 Block Dinner meal plan. But I don't want to overeat either. 

I think for someone who has a really poor diet the zone can be a great place to start, it gets them eating regularly and will give you some idea of portion size. I have heard some real horror story's lately, way too much protein and no vegetables at all, muffins for breakfast "light and easy" nobody should eat muffins for breakfast especially someone that lifts a barbel! Its a small cake!

The CrossFit prescription for diet is to base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. Eat real food, not products. If what you eating has a massive list of whats in it and will last a nuclear winter its probably not going to be good for you. Another point I would like to make is the word paleo is been thrown around a lot and I have seen some seriously shitty paleo diets. Cave man didn't have bacon everyday that was full of nitrates and a 3 paleo brownies for morning tea then beef jerky for lunch with nuts and a latte, or put honey or agave nectar on everything "its ok it's paleo". It will still elevate you insulin levels. So here are some links to a few sites that I have found helpful. Hopefully you can all find something that you can do that's healthy and long term. Diet is not a short term fix to get ready for summer its a lifetime thing.  Enjoy!

• Foodee
• Robb Wolf Recipes
• Catalyst Athletics Performance Menu
• Nom Nom Paleo
• Multiply Delicious
• PaleOMG - real food, real life, real simple
• The Food Lovers Kitchen
• Live Primal – Fuels & Recipe Book
• Paleo Plan – Recipes
• CrossFit Journal – Zone Meal Plans
• Julianne Taylor – Zone & Paleo Nutrition Blog
• Health-Bent Paleo Recipes that don’t look or taste like dog food!

SAT WOD 12/1/2012

A)
"Isabel"
30 Power Snatches For Time
60kg(40kg)

Or as many reps in 10 minutes as possible of Isabel


B)
3 Rnds For Reps 1 Minute of each
Pullups
HR Pushups
Wall Ball
Rest

FRI WOD 11/1/2012

A)
 Front Squat 3x3


B)
3 Rnds For Time
10 OHS (60kg)
20 KBS 24kg(16kg)

C)
Run 1000Mtrs











Machines are amazing. They can perform at maximum output for months upon months upon years without skipping a beat. And when they do slip up, they can just get the parts replaced or their programming retooled. Humans are not machines. We can’t perform at maximum output for months and even years, only stopping to get a quick tune-up or a replacement part. However, humans are better than machines, with our ability to organically heal our own bodies and recover from injuries and wounds and illnesses, but we require time to do so. It doesn’t happen overnight, though, and in the absence of pharmacological assistance, there are no easy ways around this simple fact of our existence. Read the rest of this article Click Here.

THURS WOD 10/1/2013

A)
15 Minutes Clean & Jerks Doubles


B)
For Time
30 HSPU
20 Burpees
30 Ring Dips
20 Burpees
30 TTB
20 Burpees

WED WOD 9/1/2013

A)
Hang Snatch Triples, 15 Minutes


B)
3 Rnds For Time
Run 400mtrs
12 Hang Clean to Thruster 50kg(35kg)
12 Pullups

TUES WOD 8/1/2012

A)
5 Mins Max Double Unders

B)
30 Muscle Ups in the least amount of sets as possible, not for time. Set ends when you let go of the rings. Full turnout at the bottom.

For those that cannot do a muscle up we will be working on progressions.

C)
Back Squats 3,3,3,3,3,3

MON WOD 7/1/2012

In this photo, Koz with the man of her dreams Rudy Nielson. Well maybe?
Koz has recently attended the CrossFit level 1 Cert. Now Outlaw Training Camp at CrossFit Western Front in Ipswich. Next willl be Donnie Shankle in Feb.  What will be next...watch this space.

A)
15 Minutes to Find a Heavy Single, Clean & Jerk


B)
12 Min AMRAP
3 Clean & Jerks 60kg(40kg)
9 TTB
20 Double Unders 

SUN REST DAY 6/1/2012

SAT WOD 5/1/2012

A)
Snatch 20 mins to find a heavy single


B)
21,15,9
Power Snatch 42.5kg(30kg)
Burpee

FRI WOD 4/12/2013

A)
Hang Power Clean
15 mins to find a 1RM

B)
10 Min AMRAP
70 Wall Ball
Then
Hang Power Cleans @ 80% of 1 RM

Score Hang Cleans

THURS WOD 3/1/2012

A)
Front Squat, 20 Mins to establish 1RM


B)
7 Rnds For Time
7 HSPU
7 Pullups
21 Double Unders

WED WOD 2/1/2013

Reminder our classes are now back to our normal schedule !

A)
Hang Snatch Doubles 20 Mins 

B)
For Time
35,25,15
Reps of
KBS
Burpees

TUES CLOSED 1/1/2013