CrossFit CBD Melbourne http://www.crossfitcbd.com Collectively Stronger Sat, 19 Aug 2017 00:38:00 +0000 en-US hourly 1 https://wordpress.org/?v=4.5.9 Saturday 19/08/17 http://www.crossfitcbd.com/saturday-190817/ http://www.crossfitcbd.com/saturday-190817/#respond Sat, 19 Aug 2017 00:38:00 +0000 http://www.crossfitcbd.com/?p=70515 Continue reading ]]> pic.19:12:15

Hero month is here!!

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Hero WoD: “Nick” 

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 Complet 12 Rounds For Time:

of:

10 Dumbbell Hang Squat Cleans (20 / 15 kg)

6 Handstand Push Up on the Dumbbells

 

  • This WoD was created to honour. Click here to see the first time this posted on .Com & read about Nick.
  • Very very tough day at the office today! This is a longer workout that requires patience in your gymnastics abilities. Remember, wasted reps on your handstands are costly (energy wise) & takes a long time recover from.
  • We are capping at 36 mins today. Be sure you’ve chosen the right scaling option for you. Your coaches have an array of options awaiting you should you require any.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post TIME to Beyond The Whiteboard.

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‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

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Friday 18/08/17 http://www.crossfitcbd.com/friday-180817/ http://www.crossfitcbd.com/friday-180817/#respond Thu, 17 Aug 2017 11:03:27 +0000 http://www.crossfitcbd.com/?p=70501 Continue reading ]]> #Since2012

#Since2012

 WoD: Huffy Puffy!!

3 Rounds, Each For Time:

Row 600m / 35 (25) Calorie Bike

100 Double Unders

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>>New Round Starts Every 7 Minutes<<

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  • Interval work!! Its effective, its gets you places. It hurts, both physically & mentally. We hit you with Interval work a lot to enhance your Fitness. To enhance your ability to recover between bouts of exertion. Plainly put the quicker you can recover, the more efficient your body is showing itself to be at circulating blood around the body & your heart (which is a muscle by the way) is beating & pumping much more efficiently. This is good for your health & wellbeing AND it will also make you a Fitter athlete (meaning things like benchmark times come down, AMRAP scores go up, etc). Put in the work & you will reap the benefits.
  • Today you should be aiming for at least 3 minutes of rest. This means a lot of rest yes. What this also means is that when you are ON your work it needs to be done HARD! 100% effort. The more consistent the split times look, the better your recovery rate is. Don’t pace this to ensure exact splits. go hard & HOLD ON to what you made for yourself.
  • Lets get after it!!
  • Score each round time separately on the whiteboard.
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Separate note, don’t forget to have your crack at the CBD Monthly Challenge at some point this week!

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Post The Three Round times to Beyond The Whiteboard

Our Whole-Food Nutrition Challenge is coming up soon!

Starts September 4th!

Remember, it all starts with Nutrition.

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Thursday 17/08/17 http://www.crossfitcbd.com/thursday-170817/ http://www.crossfitcbd.com/thursday-170817/#respond Wed, 16 Aug 2017 08:15:20 +0000 http://www.crossfitcbd.com/?p=70496 Continue reading ]]> Now we don't you need you THIS low under the barbell, But DO get under it!! Go Cera!! Pic: Angela Clancy.

Now we don’t you need you THIS low under the barbell, But DO get under it!!
Go Cera!!
Pic: Angela Clancy.

Oly Strength WoD: Cleaning House

For Load:

Power Clean

2 – 2 – 2 – 2 – 2 – 2 – 2

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  • Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to the lifts and you have a you have to have a lot of things coming together to make the party happen!
  • Be sure you drive through your LEGs all the way before pulling UNDER the barbell.
  • Start light in your warm ups & perfect your movement before moving onto your heavier work sets.
  • These sets are “touch & go” reps.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Loads to Beyond The Whiteboard

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Wednesday 16/08/17 http://www.crossfitcbd.com/wednesday-160817/ http://www.crossfitcbd.com/wednesday-160817/#respond Tue, 15 Aug 2017 08:15:51 +0000 http://www.crossfitcbd.com/?p=70491 Continue reading ]]> Get ready to jump! (tutu optional). Pania. Pic: Angela Clancy.

Get ready to jump! (tutu optional).
Pania.
Pic: Angela Clancy.

Hero month is here!!

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Partner Hero WoD: “Rahoi” 

.

 Complete As Many Rounds As Possible in 12 Minutes

of:

12 Box Jumps (24″ / 20″)

6 Thrusters (42.5 / 30 kg)

6 Burpee Over Bar

 

  • This WoD was created to honour U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia. Click here to see the first time this posted on .Com & read about Rahoi.
  • Repeating a Hero from last years “Hero month”. This one is a doozy!! Don’t be fooled by the lightweight or small rep scheme. If you scale correctly this will bite! Get out to an uncomfortable (not unsustainable) pace & try to hang onto it. Compare to last year (link below).
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Compare to 02/08/16. Scale As needed.

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Post number of ROUNDS completed together to Beyond The Whiteboard.

“Be impressed with Intensity, not Volume”

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

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Tuesday 15/08/17 http://www.crossfitcbd.com/tuesday-150817/ http://www.crossfitcbd.com/tuesday-150817/#respond Mon, 14 Aug 2017 08:15:35 +0000 http://www.crossfitcbd.com/?p=70484 Continue reading ]]>
Eilidh Pic: Angela Clancy.

Eilidh
Pic: Angela Clancy.

Strength WoD: Come On Down!!

For Load:

Back Squat

5 – 4 – 3 – 2 – 1

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  • Heavy Day!!
  • The decsending rep scheme continues forth. Form withstanding try to build the weight on each set. Strive for NO MISSES at all across the work sets. No specific tempo except for the “slower down. faster up” ethos.
  • This is the high-bar back squat. Keep your chest up, keep your heels down and drive through the middle – NO good morning style squats!
  • Use spotters on all sets where you aren’t sure of or the number is s new attempt for that rep scheme.
  • Hold the standards. Form is priority as always.
  • Have a look at your recent 5-5-5-5-5 workout to plan your numbers for today.
  • Scale As needed.

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Post Loads to Beyond The Whiteboard

With “Hero Month” in full flow this video release from CFHQ seems quite timely to remind us that Hero WoDs do carry some weight to them & each one has a special meaning.

Caution: Quite a bit of swearing in the vid.

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Monday 14/08/17 http://www.crossfitcbd.com/monday-140817/ http://www.crossfitcbd.com/monday-140817/#respond Sun, 13 Aug 2017 06:15:40 +0000 http://www.crossfitcbd.com/?p=70477 Continue reading ]]> All hail the Dumbbells!! Pic: angel Clancy.

All hail the Dumbbells!!
Pic: angel Clancy.

Hero month is here!!

.

Partner Hero WoD: “Ricky” 

.

 Complete As Many Rounds As Possible in 20 Minutes

of:

10 Pull Ups

5 DB/KB Deadlifts (Heavy)

8 Push Press (62.5 / 42.5 kg)

 

  • This WoD was created to honour U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia. Click here to see the first time this posted on .Com & read about Ricky.
  • Today we will attack this Hero WoD in teams of 2. This will allow us to inject faster pace to our movements & also allow us to increase the dose of intensity too as compared to if you did this solo for a 20 minute slog.
  • One partner will complete an entire round then swap over to their teammate. Earn your rest time by motoring through your round fast & moving well. When you’re working use the fact someone is waiting for you to spur you forward and make it uncomfortable pace wise.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post number of ROUNDS completed together to Beyond The Whiteboard.

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

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Saturday 12/08/17 http://www.crossfitcbd.com/saturday-120817/ http://www.crossfitcbd.com/saturday-120817/#respond Fri, 11 Aug 2017 07:45:25 +0000 http://www.crossfitcbd.com/?p=70468 Continue reading ]]> Synti Pic: Angela Clancy.

Synti
Pic: Angela Clancy.

Hero month is here!!

.

Hero WoD: “Marston” 

.

 Complete As Many Rounds As Possible in 20 Minutes

of:

1 Deadlift (184 / 129 kg)

10 Toes To Bar

15 Burpee Over Bar

 

  • This WoD was created to honour Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire. Click here to see the first time this posted on .Com & read about Marston.
  • Relatively new Hero WoD today. This. Is. HEAVY!! Don’t be deceived by the fact its only 1 rep each time. Your midline is going to get smoked over through all your flexing in your toes to bar & your repeated extending in the Burpees. This will mean your need to BRACE is more important than ever!!
  • DON’T just rely on a belt. Learn to brace your midsection properly and set up for that lift properly. By rights that one solitary rep will likely start consuming 30-40 seconds per round. Don’t rush it!!
  • If the weight is too heavy (and for a very very large contingent of the Box it is!) scale to somewhere between 85-92% of your 1RM deadlift. We DO NOT want to see you putting 100% or more on the bar today!
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post number of ROUNDS to Beyond The Whiteboard.

You know CrossFit is getting well known when this happens! 🙂

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

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Friday 11/08/17 http://www.crossfitcbd.com/friday-110817/ http://www.crossfitcbd.com/friday-110817/#respond Thu, 10 Aug 2017 11:18:23 +0000 http://www.crossfitcbd.com/?p=70462 Continue reading ]]>
Andy. Pic: Angela Clancy.

Andy.
Pic: Angela Clancy.

Strength WoD: Countdowning

For Load:

Thruster

10 – 8 – 6 – 4 – 2

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  • Heavy Day!!
  • You may have noticed a theme in some of your recent strength days with this rep scheme. It is an elegant way of adding volume and that all important time under tension as well as act as a fantastic “warm up”, if you wanna coin a term, to ramp up for those low-rep heavier sets at the end.
  • You may look and think “5 sets, is that all we got?” If you fire it that way you’ve already lost the point of the workout! Come on in and we will show you the way!
  • Lift large AND lift HEAVY! Rest as needed between sets.
  • The idea is (form withstanding) to increase load on every set. Only 5 sets to record – NO MISSES!
  • Oh and expect some postural stamina work after the work sets too. Don’t forget to breathe!
  • Fun day at the office!! Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Loads to Beyond The Whiteboard

We like Ben Bergeron. He speaks lots of sense.

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Thursday 10/08/17 http://www.crossfitcbd.com/thursday-100817/ http://www.crossfitcbd.com/thursday-100817/#respond Wed, 09 Aug 2017 10:16:50 +0000 http://www.crossfitcbd.com/?p=70452 Continue reading ]]> Di working on her Muscle Up Transitions. Today is a great WoD to try these out if you're keen to bump up your scaling options. Pic: Angela Clancy.

Di working on her Muscle Up Transitions.
Today is a great WoD to try these out if you’re keen to bump up your scaling options.
Pic: Angela Clancy.

Hero month is here!!

.

Hero WoD: “Nate” 

.

 Complete As Many Rounds As Possible in 20 Minutes

of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (32 / 24 kg)

 

  • This WoD was created to honour Chief Petty Officer Nate Hardy. Click here to see the first time this posted on .Com & read about Nate.
  • An all time Classic WoD from HQ! This one is a Fantastic Workout in which to try something new in. Be it be the first WoD you do Muscle Ups in (t’was mine!!), or you bump up a scale option in either your Muscle Up scale or you Handstand Push Up scale.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Compare to 09/05/16. Scale As needed.

.

Post number of ROUNDS to Beyond The Whiteboard.

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

scores: 10/8/17. "Nate"

scores: 10/8/17. “Nate”

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Wednesday 09/08/17 http://www.crossfitcbd.com/wednesday-090817/ http://www.crossfitcbd.com/wednesday-090817/#respond Tue, 08 Aug 2017 08:15:19 +0000 http://www.crossfitcbd.com/?p=70443 Continue reading ]]> Kay. Pic: Angela Clancy.

Kay.
Pic: Angela Clancy.

Oly Strength WoD: ” Schplittin’!! “

For Load:

Split Jerk

2 – 2 – 2 – 2 – 2 – 2 – 2

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  • Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to the lifts and you have a you have to have a lot of things coming together to make the party happen!
  • Today we have the wonderful move that is the Split Jerk. This is the method of us getting the bar from our shoulders to overhead with the addition of us jumping and spearing the legs in different directions to help us get under it.
  • By rights this move will have you lifting the most amount of weight overhead in a safe manner (note: if this is not the case then we most likely have some balance, coordination &/or stability restrictions going on, not to mention some mobility work would be needed).
  • Be QUICK in getting under that barbell!
  • Hold the standards. Form is priority as always.
  • Have a look back here and see how your numbers compare.
  • Scale As needed.

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Post Loads to Beyond The Whiteboard

scores.9/8/17. Split Jerk 7x2

scores.9/8/17. Split Jerk 7×2

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