CrossFit CBD Melbourne http://www.crossfitcbd.com Collectively Stronger Tue, 19 Sep 2017 09:51:11 +0000 en-US hourly 1 https://wordpress.org/?v=4.5.9 Wednesday 20/09/17 http://www.crossfitcbd.com/wednesday-200917/ http://www.crossfitcbd.com/wednesday-200917/#respond Tue, 19 Sep 2017 07:00:37 +0000 http://www.crossfitcbd.com/?p=70703 Continue reading ]]> Bruno. Pic: Angela Clancy

Bruno.
Pic: Angela Clancy

 WoD – “Thrice As Nice!”

Complete As Many Rounds As Possible in 5 Minutes

of:

5 Box Jump Overs (24 / 20″)

10 Dumbbell Push Press (20 / 15 kg)

15 Kettlebell Sumo Deadlift High Pulls (24 / 16 kg)

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Rest 1 Minute. Repeat for 3 Cycles.

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  • Sweet sweet intervals today! The time is short, the (intended) weight is moderate at best. Look to move yourself through multiple rounds each time.
  • Re-start from the top at the start of each interval.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Number of ROUNDS form each one to Beyond The Whiteboard.

Beautiful explanation about the why’s behind we Sumo Deadlift High Pull

 

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Tuesday 19/09/17 http://www.crossfitcbd.com/tuesday-190917/ http://www.crossfitcbd.com/tuesday-190917/#respond Mon, 18 Sep 2017 07:00:04 +0000 http://www.crossfitcbd.com/?p=70693 Continue reading ]]> The 2017 WoD on the ROD Games Rego is open!!  Get signed up to have some fin like this! Pic: Niki Platis.

The 2017 WoD on the ROD Games Rego is open!!
Get signed up to have some fun like this!
Pic: Niki Platis.

 Strength WoD – “Its Just One More”

Back Squat:

6 – 6 – 6 – 6 – 6

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  • Heavy Day!!
  • The Back Squat is so fundamentally important to our bodies it is something that should be both revered & feared all at the same time. To lift Heavy (That is, relatively Heavy to the individual) we stress our body into adaptation. Adaptation forces us to react and respond back and in that process we become stronger! Being “Strong” isn’t just about lifting the most amount of kilos in the gym. Its about you and your body holding up the rigours and demands of life itself. Its been said many times before but the Mark Rippetoe quote: “Stronger people are harder to kill than weak people and more useful in general” rings so true on days like this. Go out there and see if you can make your 5RM your new 6RM!! (Go check your current 5-rep squat number).
  • We will be warming up with some progressive sets of 3-4 reps priming the body ready to lift Heavy.
  • Rest as needed between sets, however we recommended 3-4 minutes between your work sets. This is it for today. If you lift correctly and you find your groove on the weight then you won’t need anything else!!
  • 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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Monday 18/09/17 http://www.crossfitcbd.com/monday-180917/ http://www.crossfitcbd.com/monday-180917/#respond Sun, 17 Sep 2017 05:00:13 +0000 http://www.crossfitcbd.com/?p=70687 Continue reading ]]> Diana V. Pic: Angela Clancy.

Diana V.
Pic: Angela Clancy.

 WoD – “The Ghost”

Complete 6 Rounds For REPs:

1 Minute, Rowing Calories

1 Minute, Burpees

1 Minute, Double Unders

1 Minute, REST

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  • This fast became a classic in the CrossFit Benchmark Series. Designed as a training tool for a boxer. It matches the time demands on them (3 mins of work with 1 min of rest).
  • This 6 Rounds “match” is a true zinger that packs a punch! (pun very much intended!)
  • This follows the same format of another classic WoD “Fight Gone Bad” in which the clock does not stop rolling from one move to the next. Keep your wits about you and rotate when called and keep moving. Write down your reps of EACH move in your rest minutes. DON’T stop to write anything down in the work time.
  • As said above record every rep of every interval. Write down your total form each move at the end followed by the grand total. Todays aim & intent is to go as hard as you can on each minute. DON’T sandbag one move in favour of being “fresh” for another.
  • Get out there. Work hard. Start your week off the right way! #NeverMissAMonday
  • Hold the standards. Form is priority as always.
  • Scale As needed. Compare to 08/01/17

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Post REPS from each move, then TOTAL REPS to Beyond The Whiteboard.

The man this WoD was designed for.

 

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Saturday 16/09/17 http://www.crossfitcbd.com/saturday-160917/ http://www.crossfitcbd.com/saturday-160917/#respond Fri, 15 Sep 2017 07:00:12 +0000 http://www.crossfitcbd.com/?p=70679 Continue reading ]]> Mihali. Pic: Angela Clancy

Mihali.
Pic: Angela Clancy

 WoD – “Upside Down You Calling Me!”

Complete 4 Rounds For Time:

20 Overhead Lunges (20 / 15 kg)

15 Chest To Bar Pull Ups

10 Strict Handstand Push Ups

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  • The shoulders are going to go through the ringer today. Lets ensure we have properly warmed them up. Worked on our movement patterns & set some new goals for our gymnastics going forward.
  • Workout wise choosing scaling options that allow you to keep moving at least 2-3 reps at a time on the HSPU work. Theres a lot of C2B in there too so don’t ignore the difficulty that lies here. If you know 15 c2b per round is too many but can do some then lets choose a scheme of mixed reps so you can keep adding in that volume.
  • And lets not forget our ole friend the lunge! Just a small weight over your head too so as we said, your shoulders are going through the ringer today! Enjoy!!
  • 25 Minute time Cap.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post TIME to Beyond The Whiteboard.

Chest To bar Yo

 

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Friday 15/09/17 http://www.crossfitcbd.com/friday-150917/ http://www.crossfitcbd.com/friday-150917/#respond Thu, 14 Sep 2017 07:00:56 +0000 http://www.crossfitcbd.com/?p=70676 Continue reading ]]> All hail the Dumbbells!! Pic: angel Clancy.

All hail the Dumbbells!!
Pic: angel Clancy.

 WoD – “Redemption Song”

Complete 5 Rounds For Time:

15 Dumbbell Deadlifts (20’s / 15’s)

50 Double Unders

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  • we LOVE dumbbells because of all the neurological adaptation that occurs when your limbs need to work for themselves & nor rely on the safety of a barbell.
  • The “DB” Deadlift is a touch more exposing than its barbell cousin. You will most likely need to bend your knees more at the bottom in order to touch one head on the ground. Make note you MUST still adhere to keeping your standard of movement quality high by keeping your back straight & tight. Absolutely no “rounding & reaching” just because you can at these loads! Thats total codswallop!! If you cannot adhere then your coach will be making you do a Romanian Deadlift version to whatever Range of motion your body is able to cope with.
  • Stay relaxed on the Doubles & lets see out the working week with a bang!!
  • 15 Minute time Cap.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post TIME to Beyond The Whiteboard.

More Dumbbells!!

 

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Thursday 14/09/17 http://www.crossfitcbd.com/thursday-140917/ http://www.crossfitcbd.com/thursday-140917/#respond Wed, 13 Sep 2017 12:21:03 +0000 http://www.crossfitcbd.com/?p=70672 Continue reading ]]> Farewell to Luch who heads back to Miami this week. You will be missed buddy!! Pic: Angela Clancy.

Farewell to Luch who heads back to Miami this week.
You will be missed buddy!!
Pic: Angela Clancy.

 WoD – “Tree Trunks!”

Complete For Time:

100 Medicine Ball Cleans (9 / 7 kg)

50 Burpee Box Jump Overs (24 / 20″)

100 Air Squats

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  • Who has the mettle to hit this one unbroken?? If not how big will your opening Med Ball Clean set be??
  • 18 Minute time Cap.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post TIME to Beyond The Whiteboard.

HQ have jumped on the Podcast wagon!

 

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Wednesday 13/09/17 http://www.crossfitcbd.com/wednesday-130917/ http://www.crossfitcbd.com/wednesday-130917/#respond Tue, 12 Sep 2017 07:08:17 +0000 http://www.crossfitcbd.com/?p=70664 Continue reading ]]> Dom.

Dom.

 Strength WoD – “Upper Cardio”

[A]: Push Press:

8 – 8 – 8 – 8 – 8

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[B]: Ring Row

5 x MAX Rep sets

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  • Heavy Day!!
  • The Push Press is a foundational movement we can use the enhance the effectiveness of our Core To Extremity power as well as develop some serous overhead strength.
  • Find the weigh tin your heels, wind up the dip (don’t rush this part!), then drive with all your might to throw that bar over your head!! Remember it is a Push Press so once you’ve jumped that bar SQUEEZE your thighs & butt to keep the legs straight!!
  •  Today we will super-set “A” & “B”. Perform your set of 8 Push Press then immediately head over to a set of Rings and go for it. Rest as needed between sets.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post LOADS & Ring Row REPs to Beyond The Whiteboard.

 

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Tuesday 12/09/17 http://www.crossfitcbd.com/tuesday-120917/ http://www.crossfitcbd.com/tuesday-120917/#respond Mon, 11 Sep 2017 11:47:38 +0000 http://www.crossfitcbd.com/?p=70659 Continue reading ]]> Hold on Cera! Pic: Angela Clancy.

Hold on Cera!
Pic: Angela Clancy.

 WoD – “Hold On!!”

3 Rounds For Time:

30 Kettlebell Swings (24 / 16 kg)

30 Toes To Bar

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  • Holy Grip Strength Batman!
  • Lovely “simple” little couplet. So simple in 30 hip extensions followed by 30 hip flexions to make up one round. Rinse & repeat three times and Fitness has been earned.
  • This is true to a degree but the beauty in  this one will be your grip strength. CrossFit is a training program, a darn good training program at that! Use today to develop & TRAIN your grip strength. It may failyru at times today. Learn from it, build on it & next tie we hit this or something like it look to progress it.
  • Hold the standards. Form is priority as always.
  • 18 Min Time Cap. Scale As needed.

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Post TIME to Beyond The Whiteboard.

 

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Monday 11/09/17 http://www.crossfitcbd.com/monday-110917/ http://www.crossfitcbd.com/monday-110917/#respond Sun, 10 Sep 2017 05:00:32 +0000 http://www.crossfitcbd.com/?p=70654 Continue reading ]]> Ange loving those Push Ups! Pic: Cera Lai.

Ange loving those Push Ups!
Pic: Cera Lai.

 WoD – “Cleaning House”

[A]Every Minute On The Minute x 10 Minutes:

2 Cleans

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[B]: Tabata Time

Push Ups

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  • Build to a Heavy Double across the 10 minutes but lets see NO misses.
  • All Cleans are Full SQUAT Cleans.
  • ON the Tabata (Tabata is 20 secs of max-rep work followed by 10 secs of rest. Typically for 8 intervals of that lasting a lovely 4 minutes!), be sure as heck you are hitting FULL range of motion and that there are no chicken wings in sight!
  • Compare the Tabata to 05/12/16
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post LOADS on the Cleans Then NUMBER of Push Ups to Beyond The Whiteboard.

 

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Saturday 09/09/17 http://www.crossfitcbd.com/saturday-090917/ http://www.crossfitcbd.com/saturday-090917/#respond Fri, 08 Sep 2017 11:46:12 +0000 http://www.crossfitcbd.com/?p=70645 Continue reading ]]> NEW HOODIES FINALLY ARRIVED!! If you did not pre-order one we have one stock in the shop. First in, Best Dressed!!

NEW HOODIES FINALLY ARRIVED!!
If you did not pre-order one we have one stock in the shop.
First in, Best Dressed!!

 WoD – “Just Do Work”

Every Minute On The Minute For 30 Mins (5 Rounds), 

Alternate Between The Following:

Minute 1: 3- 5 Reps, Dead Ball Clean

Minute 2: 3 – 5 Reps, Muscle Up

Minute 3: 10 Steps, Double KB Front Rack Walking Lunge

Minutes 4 – 6: The China Town Run

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  • Fun ‘EMOM’ today targeting grunt work, high skill work, structural work & all out race work. Lets consider these things….
  • D-Ball Cleans, YOU choose the Ball. Go heavy but only as heavy as your form will allow. We want a minimum of 3 Cleans. There is no requirement to squat & these are not over the shoulder. You clean it up to on-top the shoulder & then bring down your front back onto the pads. Alternate which shoulder the ball goes to.
  • Muscle Ups. RING Muscle Ups to be precise. If you have them let’s go with anywhere from 3-5 reps. Work that form like a purist and make it look good. If you don’t yet have them the scales today are either the Transition for 4-7 reps (if you are getting close), or 5-10 Ring Dips (If you have not yet built requisite strength in this department).
  • ‘Frunges’, 10 steps in a row. Pick a weight you will be challenged yet go all 10 steps without putting them down.
  • The Run. ……. Run AS FAST AS YOU CAN!! Don’t pace it!!
  • Now with equipment logistics and whatnot clearly we can’t all go at once grabbing the same ball & fighting over like it’s the Hunger Games. We will either rotate around the first 3 stations (meaning the order may change for some), or we will stagger start in batches. Whichever “batch you are in, be it 4 peeps or 12, you will run together in your batch.
  • Lets do this & earn the brekkie afterward!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post How you went (out of 5 ‘Rounds’) to Beyond The Whiteboard.

 

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