ROD

Here we are two weeks in. Every taking part in the CrossFit Open has spent the last couple days “leader-boarding”. Hitting refresh on their computer only to see their name drop another couple of places on the ladder. This is … Continue reading →

Welcome to a mini series of blog posts on the 2016 CrossFit Open. We wanted to to take you inside the eyes & mind of another during these 5 intense weeks. Every Tuesday following the conclusion of the whole weekend … Continue reading →

From Steph Bartlem (from her Blog Steph_Mlbn, go check it out!!)   Winston Churchill once said “success consists of going from failure to failure without loss of enthusiasm,” but I disagree. I believe that success consists of the sum of … Continue reading →

THE NO EXCUSES CHALLENGE! . We all know how hard it is to maintain good food & lifestyle habits over the Festive Period. Party after party, social gatherings, seeing old friends and family, there’s always an excuse to tuck into … Continue reading →

NEW YEAR, NEW Offerings – PART 1 With the New Year now upon us (where did 2015 go?!?!), here at CrossFit CBD we have been working hard on lots of updates to our services & offerings to find new ways … Continue reading →

  What an opportunity that lies before you right now. 12 days and 12 Benchmark “Girl WoDs”. Everyone loves it when a Girl WoD pops its head up! For some its a chance to re-test your Fitness and for others … Continue reading →

Friday fun day folks! Wave 1; Week 2   Friday 17th October   Barbell. Dead Lift 3 Reps @ 70% 3 Reps @ 80% 3 + Reps @ 90% (This is the Max Effort set, aim for 12 reps +) … Continue reading →

We are week 2 of the new cycle. If you don’t know what means head back to last weeks ROD posts to read an explanation on the system. Week 2 of the Wendler way sees us lifting for 3’s. The … Continue reading →

Accessory and recovery day. As important as training with purpose is, it won’t mean jack squat if you don’t support it with some accessory movement and of course that all important mobility! Constant training and lifting will only drive you … Continue reading →

Wave 1; Week 2   A): Barbell. Bent Over Row 5 x 5, Build load in first three sets then hold for final two. Notes: Keep the back tight, don’t let it round. No funny jerking manoeuvres. Bring the bar … Continue reading →

Monday the 13th… Garfield’s worst nightmare! Anyhow we are week 2 of the new cycle. If you don’t know what means head back to last weeks ROD posts to read an explanation on the system. Week 2 of the Wendler … Continue reading →

So this marks the start of a new “cycle” with the ROD Program.   Essentially over the next 12 weeks we will be working a progressional strength routine on the Press, Dead Lift & Back Squat in 3 “mini” 4-week … Continue reading →

So this marks the start of a new “cycle” with the ROD Program.   Essentially over the next 12 weeks we will be working a progressional strength routine on the Press, Dead Lift & Back Squat in 3 “mini” 4-week … Continue reading →

So this marks the start of a new “cycle” with the ROD Program.   Essentially over the next 12 weeks we will be working a progressional strength routine on the Press, Dead Lift & Back Squat in 3 “mini” 4-week … Continue reading →

 ** New ROD cycle starts next Monday 6th October **   Hello! Get ready for a LONG POST! LOL!! (Read through ALL of it if you’re interested). Throughout most, if not all of September we have only been posting ROD … Continue reading →

 ** New ROD cycle starts next Monday 6th October **   Hello! Get ready for a LONG POST! LOL!! (Read through ALL of it if you’re interested). Throughout most, if not all of September we have only been posting ROD … Continue reading →

 ** New ROD cycle starts next Monday 6th October **   Hello! Well it’s been a little while since our last ROD post so get ready for a LONG POST! LOL!! (seriously though, read through ALL of it if you’re … Continue reading →

 ** New ROD cycle starts next Monday 6th October **   Hello! Well it’s been a little while since our last ROD post so get ready for a LONG POST! LOL!! (seriously though, read through ALL of it if you’re … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

  Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest … Continue reading →

  Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. Lets get after some! As always please listen to your body. If it ain’t on, it … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Lets get after some! As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise!   Wednesday 16th July … Continue reading →

  Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. Lets get after some!   As always please listen to your body. If it ain’t on, … Continue reading →

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.   Lets get after some!   As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise! … Continue reading →

NEW MONTH!!!! CrossFit Games 2014 is in 26 days!!! Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. As always please listen to your body. … Continue reading →

Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading →

Deload week !!!!!!!!! After last weeks heaviness (not to mention the general heavy – esqe nature of continually WODding), its time to take things down a notch and lighten up. Literally!! This week is to be treated as a way … Continue reading →

Deload week !!!!!!!!! After last weeks heaviness (not to mention the general heavy – esqe nature of continually WODding), its time to take things down a notch and lighten up. Literally!! This week is to be treated as a way … Continue reading →

Deload week !!!!!!!!! After last weeks heaviness (not to mention the general heavy – esqe nature of continually WODding), its time to take things down a notch and lighten up. Literally!! This week is to be treated as a way … Continue reading →

Only 80 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading →

Only 81 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading →

Only 82 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading →

Only 85 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading →

Only 86 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading →