ROD

Only 87 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 →

    A): Every Minute On The Minute, for 12 Minutes of: 1 Strict Muscle Up & 2-3 Kipping MU’s – OR – 3-5 Strict Pull Ups (Note: Looking to unbroken for as long as possible. If scaling on pull-ups, … Continue reading →

Apologies on the lack of posts recently. Sometime hard to grab the time to get it online. Also we are now just over 14 weeks out from the Allstars competition. So our focus will very much have that in mind. … Continue reading →

It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US.  It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since … Continue reading →

It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US.  It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since … Continue reading →

It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US.  It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since … Continue reading →

It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US.  It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since … Continue reading →

Skill work Tuesday. Build that up that bag of tricks!!   Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in. A): Hang Squat Snatch, … Continue reading →

Happy Cinco De Mayo folks!!   (Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in). A): Rowing! Row 2000m, rest 3 mins, row 500m … Continue reading →

Thurs   A): 12 mins Skill work on the Handstand Push Up (evenly split your time on both strict and kipping), then go straight into…. 3 Minute AMRAP of Kipping HSPU   Form tips: Midline stabilisation! Look to focus your efforts on … Continue reading →

Hump Day!!   A): 50 Toes To Bar for QUALITY and for TIME: (Aim is to get as efficient as possible with your movement & try stringing together reps where possible) Strict 8 Minute time cap!     Form tips: … Continue reading →

Good honest work to build that strength up!   Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in. A): Strict Pull Up, 5 x … Continue reading →

Happy Monday folks!! Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in. A): Barbell Bent Over Row, 5 x 10 (Aim is to get … Continue reading →

Remember ANZAC Day is this Friday. There are some changes to our usual timetable. In place of the normal classes is just the one class @ 9:30am. If you were unable to get in to the class, treat it either … Continue reading →

Remember this weekend is Easter Weekend. There are some changes to our usual timetable. In place of the normal classes are: Good Friday: 1 class @ 10am Easter Saturday: 2 classes @ 8am, 9am Easter Monday: Closed, rest up for … Continue reading →

Remember this weekend is Easter Weekend. There are some changes to our usual timetable. In place of the normal classes are: Good Friday: 1 class @ 10am Easter Saturday: 2 classes @ 8am, 9am Easter Monday: Closed, rest up for … Continue reading →

We’re back!!! After a couple of weeks with minimal ROD programming to recover from the Open its time to kicking again! We hope you have taken stock of your Open journey and have an idea on what you want/need to … Continue reading →

Hello CBDer’s Happy April!!! How have you been recovering from the Open? As you may or may not have noticed there hasn’t been much prescription from the ROD these past two weeks. This has not been an oversight or us … Continue reading →

Hump Day!! We will be going for a post Open Lunch this Saturday after Barbell Hour. If you would like to come make it known to us asap please. We are thinking of going to one of the three following places: Trunk … Continue reading →

Hey CBDer’s, happy Tuesday! Hope your all feeling good and raring to tackle some good WoDs this week! Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get … Continue reading →

Happy Monday! Well we are into the final week of the Reebok CrossFit Open. Hope you have been listening to your body and have pulled back when necessary. Be smart this week and lets get ourselves through it safely, and … Continue reading →

Hump Day!! Please remember, 14.4 will be held on Friday lunch and evening instead of Saturday. Book yourself accordingly. Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and … Continue reading →

So 14.3 closes today. Another chapter in the CrossFit Games history is in the books. Today we will keep it relatively safe as to keep our bodies in fine fettle for the upcoming 14.4. Don’t fret though, we’ll ramp it … Continue reading →

Happy St Patricks Day!!!!! Tis’ a day to enjoyed among friends and to celebrate with a glass of the black stuff (coffee we mean. What else were you thinking of???). Remember, we are 3 weeks into a taxing competition. So … Continue reading →

Remember to always listen to your body. If you’re feeling worse for wear sub out one of the  tasks today and get the mobility in   A): Level 1 – Power Snatch + Hang Power Snatch, 6 x 1+1 (Focus is … Continue reading →

How’d the long weekend treat you all?? Hope you all got to relax a bit. Now it’s over with it’s time to knuckle down and get back to some good honest training. Remember to always listen to your body. If … Continue reading →

Happy Thursday folks! Hope your week has been going well.Also we hope that you are coping well with this weeks WODs too! There has ben a fair amount of work done so far. Your work capacity has been awesome to … Continue reading →

Hump Day!!!     A): Dead Lift 3 x 5. Heavier than before if possible, same load on all sets. Level 2*: Every minute on the minute for 5 mins of: 4 DL’s @ 70-80% Notes: Good ol’ Dead Lift. Now … Continue reading →

How is the body faring after 14.1 and the gymnasty WOD yesterday?? Hope you are all looking after yourselves. In the next few weeks we will write in a few “catch up” areas. This will enable you to get some … Continue reading →

Been a week since the last ROD post (we wanted to keep it low key so everyone would be in fine fettle for 14.1). Now we are into the Open we can look to keep up our training. The Open … Continue reading →

More prep for the upcoming Comps! Let’s go!!   A): NC Comp WOD #1: Find Your 3 Rep Max Front Squat – No Racks! – (Rules: 10 mins warm up, then 1 min rest, then 5 mins of “comp” time). … Continue reading →

Some NC Comp and/or CrossFit Open prep! Let’s go!!   A): NC Comp WOD #2: 40 single arm KB swings (24/16kg) 10m Goblet Lunge 15 Burpee Box Jumps 100 Double Unders 20 Toes to Bar (Strict 10 Minute time cap). … Continue reading →

Who’s in the mood to do burpees?!?!?   A): Barbell Bent Over Row 5 x 8 (Each set is a working set, build on them, only if form is perfect).   NOTES:  Make sure the back stays perfectly flat and keep the … Continue reading →

When you do something, do it right. Deep I know, must be hump day syndrome! Lol.   A): Push Jerk 3 – 3 – 3. Split Jerk 2 – 2 – 2 (Each set is a working set, build on … Continue reading →

More Open prep today folks. Stay happy throughout training, and enjoy every moment. 🙂   A): 6 sets of the following complex: 1 Power Snatch + 1 Hang Power Snatch (Time limit of 15 mins to build to a “heavy” … Continue reading →

As we draw closer to the Open (and for some of you the NC Comp), it’s time to get that fitness in check, but also listen to your body too. If you want to be at a level to be … Continue reading →

Hope this week is going well for you. If the volume or intensity is too much, then learn to listen to your body and take it easy. Maybe don’t do all of this or look into a rest day soon. … Continue reading →

We’re only a few weeks out from the Open so you will notice the strength stuff becoming more on a maintenance basis in a week or two, and we’ll be adding a fair amount of skill work as well as … Continue reading →

Silly me! I forgot to post this in time! If you get a chance to, get some or all of these in this week.   A): Dead Lift 3 x 5 (Add 2-5kg from last time round).   NOTES: As always with … Continue reading →

The food challenge is nearly upon us (starts this saturday!!). Are you prepping yourself accordingly? Is the cupboard still full of all the Christmas treats? Is your fridge full of “healthy” fruits? Are you still enjoying lots of frothy milk … Continue reading →

Another hot week on the cards folks. Make sure you’ve been getting enough water on board 🙂 Have a nice day 🙂 A): BB Bent Over Row 5 x 8 NOTES: Concentrate hard on keeping pure form throughout. This movement … Continue reading →

A): Back Squat 3 x 5 (attempt 1-3 kg more than last week) NOTES: With the overhead squat being in the WOD yesterday this may be too much for your body to cope with. Listen to your body and give … Continue reading →

Nice and simple today folks. A bit of Dead lifting and some much needed mobility. If you need or want to (& more importantly, that you actually are able to, recovery, etc). Catch up with one piece from either Monday … Continue reading →

Sorry for the delay on this ROD post, I was too busy counting the skills that are being sprayed on the planter boxes. Apparently there are 6 so far but I only count 5! Ah well back to the drawing … Continue reading →

We’re less than 5 weeks out from the start of this years Open. We are gonna start to add more and more pieces in the ROD programming aimed at helping your Open prep. (The main programming will also address this … Continue reading →

Still drinking that H2O?? nice spicy ones for you today – short and sweet!   Any queries or questions about anything, come grab a coach. A): Tabata Double Unders (Thats one tabata consisting 8 rounds of 20 sec on/ 10 … Continue reading →

Howdy folks. Heatwave is still here, so we’ll repeat yesterdays sentiments. Please ensure that you stay well hydrated throughout. Go top up that glass of water, and keep on eating as normal (sometimes in the heat our appetites can drop). … Continue reading →

Hey folks. Today marks the start of a heatwave. Please ensure that you stay well hydrated throughout. Go top up that glass of water, and keep on eating as normal (sometimes in the heat our appetites can drop). On the … Continue reading →

Another week closer to the Open folks (registration opens this Wednesday just so you know, head over to games.crossfit.com if you are interested). With that in mind programming in the ROD will start to reflect that. We will still have … Continue reading →

Sunny, Sun sun Sun!! We’re heading into a period of nice hot weather (which is awesome!), make sure you keep well hydrated throughout. add more water than usuual into your daily intake and your WODs will be just fine. 🙂 … Continue reading →