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Saturday 23/09/17

pic.23:9:17 WoDs – CrossFit Games Team Series 2017

[A]: “Event 2″

For Time (15 Min Cap)

120 Double Unders

120 Chest To Bar Pull Ups, total

120 Hang Power Snatches, total

120 Double Unders

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RX: 43 / 29 kg.

Scaled: Single Unders, Jumping Chest To Bar, 25 / 20 kg)

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[B]: “Event 3”

For Time (12 Min Cap)

50 Synchronised Wall Balls

30 Cleans

50 Synchronised Wall Balls

20 Cleans

50 Synchronised Wall Balls

10 Cleans

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RX: 9 / 6 kg, 10ft/9ft. Cleans: 30 at 61/43kg. 20 at 83/61. 10 reps at 102/70kg.

Scaled: 6 / 4 kg, both 9ft. Cleans: 30 at 43/29kg. 20 at 61/43kg, 10 reps at 70/48kg.

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  • LOTS of fun today. The CrossFit Team Series is an online pairs competition played on by CrossFit HQ themselves. Its a super community event run over two consecutive weeks with multiple workouts thrown at us.
  • Today in class we will hit up Events 2 & 3. They are both super hard challenges. Go out there, test yourself but have some fun!
  • Be sure you know you’re movement standards and rules as lead out here on games.crossfit
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Both TIMES to Beyond The Whiteboard.

Event 2 standards.

Even 3 standards

 

 

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Friday 22/09/17

Mihali. Pic: Angela Clancy.

Mihali.
Pic: Angela Clancy.

 WoD – ” Get Snatchin’ “

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

2 Snatches

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[B]: Movin’ Time!

1 Mile Run TT

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  • Build to a Heavy Double across the 10 minutes but lets see NO misses.
  • The snatch is arguably the most technically difficult move to get down pat. It needs constant attention & concentrate in the moment. It takes you, the individual, to do some due diligence and actually try to learn about the move. It takes us, your catching staff, to try to deliver the best possible teaching methods to ensure you are set up for success. There is a reason why professional Olympic lifters train this day-in, day-out for up to 4 years to try & qualify for a major event like the Olympics and it still go wrong for them on the day. It truly is a game of centimetres & inches.
  • Use today (our extensive drills, your pre EMOM warm up sets, & the actual 10 minutes themselves) to real y tap into your movement. Drive the bar UP through the legs, and pull YOURSELF under with your arms. Be brave, be bold & have fun!!!!
  • All Snatches are Full SQUAT Snatches. They don’t have to be touch & go. If you reset then keep the time between the reps as short as possible.
  • The Run. Why the run you say? Well just how fast can you actually run a city mile* in?? Run a hard pace that is appropriate for the distance (trying to sprint it like it were a china town run wouldn’t be very smart) & get the best possible time for that distance.
  • Compare the Run to 24/07/17 (although that time round did come right after “Fran”!!)
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • *= yes we refer to it as the city mile as you need to navigate 67 steps down, 2 laps of the city block, a lap of the china town run & another 67 steps. Yes it will be different to your flat track mile time (duh!) but this is the real world and when you need to run sometimes life does’t present you with a perfectly laid out track. Enjoy!

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

Poetry in motion

And of course as any good coach or athlete does they assesses the lift… Beautiful lift yes, however even Chad finds faults on his own movement. Great watch!

 

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Thursday 21/09/17

Bel.

Bel.

 WoD – “Washing Machine”

Complete 7 Rounds For Time

of:

3 Hang Power Cleans (70 / 50 kg)

5 Bar Muscle Ups

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  • Super grippy, super pace-y. This one bites! Choose a weight on the barbell that challenges you but still allows you to keep unbroken for the majority, if not the whole, workout.
  • The Bar Muscle Ups will soon get spicy. If you have but volume is the kicker then consider scaling the rep number back. Total volume wise theres a fair amount of gymnastics so break early & often to keep your stimulus alive. Scaling options on the Bar MU will include Chest Bar Pull Ups, Strict Banded PU’s & Ring Rows, all for 7 reps.
  • Hold the standards. Form is priority as always.
  • 18 min cap. Scale As needed.

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Post TIME to Beyond The Whiteboard.

 

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Wednesday 20/09/17

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

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

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

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

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

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

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

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

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

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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Friday 08/09/17

pic.27:3:17

WoD – “To The Dumbbells we Go”

Complete For Time:

50 Double Unders

40 Dumbbell Hang Power Clean (20’s / 15’s)

30 Box Jumps (24″ / 20″)

20 Burpees Over The Dumbbells

10 Dumbbell “Man-Makers” (20’s / 15’s)

> REST 3 MINS <

10 Dumbbell “Man-Makers” (20’s / 15’s)

20 Burpees Over The Dumbbells

30 Box Jumps (24″ / 20″)

40 Dumbbell Hang Power Clean (20’s / 15’s)

50 Double Unders

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  • Chip Chip Chip away! There’s a lot at play here today. The volume will creep up on you pretty quickly and some of these moves will take longer than you’d like them to!
  • The weight should feel moderately heavy not crushing. Use all of your technique prowess to churn through the reps in an efficient manner. And above all else… HAVE FUN!
  • Hold the standards. Form is priority as always.
  • 20 Min Time Cap. Scale As needed.

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Post Time to Beyond The Whiteboard.

 

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Thursday 07/09/17

Rachel. Pic: Angela Clancy.

Rachel.
Pic: Angela Clancy.

 Strength WoD: 

For Load:

[A]: Front Squat 

10 – 10 – 10

[B]: Single Leg Box Step Up

MAX Reps in 1 min on one leg (45% of 10 rep FrSq)

> Rest out 1-2 mins to recover then hit the other side. <<

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  • Heavy Day!!
  • Lots of leg work going on today!! First up the Front Squats. There is just three heavy sets of 10 yes but we want you to take three decent warm up sets of 5 beforehand (sneaking that volume in there!).
  • Rest 2-3 mins between the heavy 10’s.
  • Next up is part of our “Single Leg September”. We are testing out your muscle balance from one side to another. We will set a clock and you will do as many reps as possible on one leg (keeping that foot on the box the entire time). We will have you partner up so you can test out a minute or two whilst your mate does their first leg. Then repeat the other side.
  • Time to build an even booty!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Loads to Beyond The Whiteboard

We NEED step ups in our life 🙂

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Wednesday 06/09/17

Kay Pic: Angela Clancy

Kay
Pic: Angela Clancy

WoD – “Stairway To Heaven”

Complete As Many REPs As Possible in 12 Minutes

of:

2 Power Snatch (35 / 25 kg)

2 V – Ups

4 Power Snatch (35 / 25 kg)

4 V – Ups

6 Power Snatch (35 / 25 kg)

6 V – Ups

8 Power Snatch (35 / 25 kg)

8 V – Ups

10 Power Snatch (35 / 25 kg)

10 V – Ups

Continue to add 2 reps each round until the clock runs out.

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  • Lightweight snatches are hard. Yes thats right we said. Lightweight IS hard! Why you say?? It is because you are have a weight on the barbell that is highly movable and you have no reason to stop other than being gassed out from your buzz-lightyear pace!!
  • CrossFitter’s will inherently tell you they prefer a heavy barbell in workouts. This is likely because they know they will be getting heaps of rest in that WoD. Problem is they are turning their workout into a low intensity strength workout. Not today my friends. Today we haul ass!
  • Choose a weight that you know you could move for 15 reps if fresh (think back to “Randy” last week. Did you do 20+ reps to start with? Then maybe today add 2.5kg to the bar. If not then keep the weighty as it is and get used to moving it more efficiently.
  • The V-Up will sneak up on you very quickly. This ab move is hard to maintain. If you are doing this “as prescribed” then you will reach over the knees with near straight or dead straight legs. The V-tucjk is a very credible scale should you not be able to reach over the legs.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Number of REPS to Beyond The Whiteboard.

Mobility comes first & foremost in weightlifting.

And here are some neat ways to free up your shoulders 🙂

 

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Tuesday 05/09/17

Pania. Pic: Angela Clancy.

Pania.
Pic: Angela Clancy.

WoD – “Maximum Return”

Complete As Many REPs As Possible (AMRAP) in 3 Minutes of:

20 Push Press (50 / 35 kg)

12 Burpees

MAX Reps Pull Up

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> REST 3 MINS <

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AMRAP 3 Minutes of:

16 Push Press (60 / 40 kg)

12 Burpees

MAX Rep Pull Up

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> REST 3 MINS <

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AMRAP 3 Minutes of:

12 Push Press (65 / 42.5 kg)

12 Burpees

MAX Rep Pull Up

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> REST 3 Mins <

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AMRAP 3 Minutes of:

8 Push Press (70 / 45 kg)

12 Burpees

MAX Rep Pull Up

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  • Spicy interval workout. Today will be about how you can recover from each one and go on to the next. The equal work to rest ratios will allow us to hit those push press’ extra hard every time. The does get heavier but the reps get lower. The bar is taken from the floor & there is to be NO jerks!
  • Get after your faster pace and get to that pull up bar to churn out as many as you got!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post NUMBER of Pull UPs from each interval to Beyond The Whiteboard.

 

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Monday 04/09/17

Angela getting on the other side of the camera for a change :) Pic: Cera Lai

Angela getting on the other side of the camera for a change 🙂
Pic: Cera Lai

WoD – Mental “Karen”

Complete For Time:

150 Wall Ball Shots (10ft target)

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>> 250m / 220m Row every time you put the ball down <<

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  • Simple yet brutal workout targeting your mental Fitness just as much as your physical. The intentions today are to hit massive sets on the wall ball. To incentivise this you will incur a Rowing penalty for every time you put the ball down.
  • The exact rules of which will be explained to you at the class briefing. Rest assured there will be no loopholes.
  • No prescribed weight on the wall ball. YOU choose the load. The goal is not to “RX” the workout (never has been). Your goal today is to do the 150 shots in as few sets as possible. Could that mean 150 wall balls in a row for you???
  • Todays WoD also acts as the Whole-Food Nutrition Challenge benchmark test. We will re-test this again in 6 weeks time so make accurate notes on load choice, number of breaks, etc so you can compare apples for apples next time.
  • Hold the standards. Form is priority as always.
  • 18 Minute Time Cap. Aim is sub 12 mins. Scale As needed.

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Post TIME and how many times you had to row to Beyond The Whiteboard.

 

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Saturday 02/09/17

Kate. Pic: Angela Clancy.

Kate.
Pic: Angela Clancy.

WoD – “Always Climbing”

Complete For Total Time:

“Buy – In”: 60/45 Calorie Row or 50/35 Calorie Bike

Then complete 5 Rounds of:

15 Kettlebell Swings (24 / 16 kg)

30 Kettlebell Goblet Lunges (24 / 16 kg)

60 Mountain Climbers

Then….

“Cash – Out”: 60/45 Calorie Row or 50/35 Calorie Bike

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  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post time to Beyond The Whiteboard.

 

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Friday 01/09/17

See ya Winter!!

See ya Winter!!

WoD – “Back To School”

[A]: Turkish Get Ups

12 Mins to hit 3 challenging sets of 5 reps per arm

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[B]: Team Workout: In Pairs

Row 5km

(Swap over every 250m)

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  • Hero Month is over. Winter has gone. Spring is here in all its glory, annnnnddddd its time to build & re-buold the bodies up  for a cracking spring & summer!!
  • No better place to start than the Turkish Get Up. Blimin fantastic full body movement to build strength, awareness , stability & everything else you can possible imagine. Be sure to nail these points of performance as directed by YOUR coaches. Once you got a full handle on things add load and challenge your body to stay stable.
  • On to the Row. Ah yes rowing intervals. Such a good way to enhance Fitness! you and your buddy for the day will swap out every 250m. what does this mean? Work & rest! With rest comes the need to work harder than if you were simply plugging out 2.5km in one stretch! go for it as best you can and reap the rewards at the end.
  • Love this time of year! “We’re going back, back to school!!” (Name that movie)
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post time to Beyond The Whiteboard.

 

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Thursday 31/08/17

Dig deep today guys just like Angela here. Pic: Cera Lai

Dig deep today guys just like Angela here.
Pic: Cera Lai

 Hero month is almost over! Last day today!

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Hero WoD: “Artie” 

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Complete As Many Rounds As Possible in 20 Minutes

of:

5 Pull Ups

10 Push Ups

15 Air Squats

5 Pull Ups

10 Thrusters (42.5 / 30 kg)

 

  • This WoD was created to honour Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Fran & Cindy were among his favourite workouts. Click here to see the first time this posted on .Com & read about Artie.
  • Last Hero WoD to round out Hero Month on the Rooftop & its a cracker!!! You may experience some Deja Vu here with the movements, rep schemes & whatnot? (where have we seen these before??).
  • We hope you enjoyed the last 4 weeks. Winter can go and do one, and we have seen it out in style!! Remember what these workout represent and know that are part of a global Community of CrossFitter’s. All these Hero WoD were named after a particular person. Dig deep today and do this one for someone you care about & know Fitness and CrossFit isn’t just about getting a sweaty workout in,
  • Roll on Spring, our Nutrition Challenge, The CrossFit Teams Series & our in-house comp!! LOTs to look forward to!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Number of ROUNDS to Beyond The Whiteboard.

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Hope you enjoyed the ride. We’ve seen winter out  in style!! Until next year!

 

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Wednesday 30/08/17

Dan R. Pic: Angela Clancy.

Dan R.
Pic: Angela Clancy.

 Hero month is almost over! Only today & tomorrow left!

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Hero WoD: “Randy” 

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For Time:

75 Power Snatches (35 / 25 kg)

 

  • This WoD was created to honour Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member. Click here to see the first time this posted on .Com & read about Randy.
  • Classic Hero WoD done here many a time here before. This is meant as LIGHTWEIGHT! Move that bar like it were a broomstick! We prefer you power snatch it all the way. Muscle Snatching may get you close to regional times but your shoulders will blow up & hey we ain’t going to the games! work on your movement quality.
  • The objective is large sets to start with. It is a frantic fast paced piece that just demands that you keep moving! The time cap is 10 minutes.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Compare to 08/05/15.  Scale As needed.

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Post TIME to Beyond The Whiteboard.

As impressive as this feat is we want power snatches.

Now watch Dan also talk about Snatch PRACTICE

 

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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!!

 

Posted in WODs | Leave a comment

Tuesday 29/08/17

"It's only Tuesday?? Nooooooo!" Not to worry J, Its Strength Day!!!! Whoop!! Pic: Angela Clancy.

“It’s only Tuesday?? Nooooooo!”
Not to worry J, Its Strength Day!!!! Whoop!!
Pic: Angela Clancy.

Strength WoD: 

For Load:

[A]: Sumo Deadlift

8 – 8 – 8 – 8 – 8

[B]: Dumbbell Bench Press

8 – 8 – 8 – 8 – 8

.

>> Super-set A with B then rest <<

.

  • Heavy Day!!
  • The Sumo Deadlift is a fantastic variation of lifting from the floor. The need to continually drive the knees out and keep your hips engaged is vital on this movement. So so great to strengthen these portions. Its also very nice as it allows us to move load from the floor with a smaller distance and have the potential to not be as taxing as your conventional stance.
  • You are “super-setting” the Sumo DL with the Dumbbell Bench Press today (super-setting is where you do one movement & upon completion move directly onto the other movement. Compete that set then go rest).
  • The “benches” you will be using today are the Med Balls. Lie on it with your upper back & head supported by the ball (you need to bridge your torso off the floor). Brace everything and fire away with those guns! The DB version of your classic Bench allows us to work each arm on its own merits (or to geek out, work unilaterally). Some great balancing & coordination benefits come from you dumbbell work. The bench isn’t just limited to your “globo-gym” routines!
  • Lets hope the suns out tomorrow!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Beautiful explanation on how to load-order your sumo set-up in order to maximise your power & keep “organised” throughout.

 

Posted in WODs | Leave a comment

Monday 28/08/17

Synti. Pic: Angela Clancy.

Synti.
Pic: Angela Clancy.

 Hero month is almost over!!

.

Hero WoD: “Jenny” 

.

 Complete As Many Rounds As Possible in 20 Minutes

of:

20 Overhead Squats (bar)

20 Back Squats

China Town Run

 

  • This WoD was created to honour U.S. Army Capt. Jennifer M. Moreno, of San Diego, California. Click here to see the first time this posted on .Com & read about Jenny.
  • Yup, you just got the barbell on its own today. Don’t underestimate this doozy! Its a great opportunity for everyone to revisit the basics and show us picture perfect movement.
  • The objective is large sets. Unbroken all the way even! Lets go!!
  • Hold the standards. Form is priority as always.
  •  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!!

 

Posted in WODs | Leave a comment

Saturday 26/08/17

pic.22:4:17 Hero month is almost over!!

.

Hero WoD: “McCluskey” 

.

 3 Rounds For Time

of:

9 Muscle Ups

15 Burpee Pull Ups

21 Pull Ups

800m Block Run

 

  • This WoD was created to honour U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma. Click here to see the first time this posted on .Com & read about McCluskey.
  • Quite a unique WoD in the sense we have three movements that themselves can be seen as progressive moves in which to progress and train for the advanced moves. If you have Muscle Ups this is all about maintaining form & rhythm across the three moves. If you are at the stage that would see you scaling then this is a great workout in which to do different scaling options of the same or similar moves. Use this day to illicit the best form that will see you improve as an athlete.
  • Rest assured your Coaches have a lot of scale options lined up for every level. This one is actually tons of fun.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • 35 min time cap. Scale As needed.

.

Post Number of TIME 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!!

 

Posted in WODs | Comments Off on Saturday 26/08/17

Friday 25/08/17

What better way to enjoy your Fitness than doing it in your tutu! Pania rocks it well! Pic: Angela Clancy.

What better way to enjoy your Fitness than doing it in your tutu!
Pania rocks it well!
Pic: Angela Clancy.

Strength WoD: 

For Load:

Strict Press

3 – 3 – 3 – 3 – 3

.

>> 30 Second Bent-Knee Hollow Hold & 30 Second Superman Arch Hold immediately following a work set. <<

.

  • Heavy Day!!
  • We all like to use the hips and thrust weight up and over our heads but it all starts with the foundational shoulder movement that everything is built on. The base if you will.
  • it may seem like a basic move yet there is more to it then just slinging the arms overhead. Brace your everything, even press the big toes onto the floor! work for the straightest ever bar path you have ever seen & keep your tum tum locked down!
  • Have some fun today, theres a little something waiting for you after all the work sets are done (and we ain’t alluding to the midline work after each set!).
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Theres more to strict pressing than just slinging the bar up! Pay attention to the set up. It all starts with the set up!

Posted in WODs | Comments Off on Friday 25/08/17

Thursday 24/08/17

Looking forward to having Yannick & Proving Ground Cafe dishing up the Coffee at the WoD on the ROD Games 2017!! - Sat 28th October, save the date! - Pic: Niki Platis

Looking forward to having Yannick & Proving Ground Cafe dishing up the Coffee at the WoD on the ROD Games 2017!!
– Sat 28th October, save the date! –
Pic: Niki Platis

 Hero month is here!!

.

Hero WoD: “TK” 

.

 Complet As Many Rounds As Possible In 20 Minutes

of:

8 Strict Pull Ups

8 Box Jumps (36 / 30″)

12 Kettlebell Swings (32 / 24 kg)

 

  • This WoD was created to honour U.S. Army Major Thomas E. Kennedy, 35,. Click here to see the first time this posted on .Com & read about TK.
  • Another repeat Hero workout. go back & check if you did this last year (link below). This is a great WoD to actually work on technique & form inside the workout. Strict pull ups are a foundational key source to all things kipping & muscle up related. If you wish to get more “CrossFitty” and get your kipping pull up or bar/ring muscle up on then you better be sure your Strict form is perfect and strong in depth.
  • Be careful with those higher box jumps. Spend sone time before the workout practicing & ensure you can actually make the mark. Please scale as needed. Your coaches will be keeping a key eye on you 🙂
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Compare to 31/08/16. Scale As needed.

.

Post Number of ROUNDS to Beyond The Whiteboard.

How good are YOUR box jumps??

.

‘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!!

 

Posted in WODs | Comments Off on Thursday 24/08/17

Wednesday 23/08/17

Steph. Pic: Angela Clancy.

Steph.
Pic: Angela Clancy.

Oly Strength WoD:

“A Complexing Situation” 

Every 2 Minutes for 20 Minutes (10 rounds):

Snatch + Hang Snatch + Overhead Squat

.

  • 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.
  • This is a Complex meaning that you must complete all 3 reps for it to count. Ge used to using your hook grip, releasing when needed & re-grabbing it when needed.
  • All three moves are FULL SQUAT, hip crease below knee.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Posted in WODs | Comments Off on Wednesday 23/08/17

Tuesday 22/08/17

No pictures/vids needed today. Its a special repeat WoD for us at CBD which carries a lot of meaning and a lot of heart. 

Get after it and give it your very best effort as we are sure you always do.

.

WoD – “All From The Heart”

4 Rounds For Time:

Row 500m / 25 Calories Assault Bike

15 Push Press (60 / 40 kg)

.

  • Bar taken from the floor.
  • Weight wants to feel moderate yes but still you need to be able to rep out the first two rounds in no more than two sets to get this stimulus today.
  • 20 Min Time Cap. Row hard, Press Hard. Scale as needed.
  • Compare to 18/08/16

.

 

.

Post time to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Tuesday 22/08/17

Monday 21/08/17

Angela getting on the other side of the camera for a change :) Pic: Cera Lai

Angela getting on the other side of the camera for a change 🙂
Pic: Cera Lai

Hero month is here!!

.

Hero WoD: “Scotty” 

.

 Complet As Many Rounds As Possible In 11 Minutes

of:

5 Deadlifts (142.5 / 100 kg)

17 Wall Ball Shots (9 / 6 kg, 10ft)

18 Burpees

 

  • This WoD was created to honour Firefighter Scott “Scotty” Deem, 31, of San Antonio, Texas. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Click here to see the first time this posted on .Com & read about Scotty.
  • Heavy one to kick off your week. This packs a punch!! The deadlift needs to be moved quickly so your max lift should be well above the prescribed numbers written above! Go unbroken on those Wall Balls & move fast. This is only 11 minutes long. No time for game plans and pacing!
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Number of ROUNDS to Beyond The Whiteboard.

Long video but worth the watch.

.

‘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. "scotty" 21/8/17

Scores. “scotty” 21/8/17

Posted in WODs | Comments Off on Monday 21/08/17

Saturday 19/08/17

pic.19:12:15

Hero month is here!!

.

Hero WoD: “Nick” 

.

 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.

.

‘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. "nick" 19/8/17

scores. “nick” 19/8/17

Posted in WODs | Comments Off on Saturday 19/08/17

Friday 18/08/17

#Since2012

#Since2012

 WoD: Huffy Puffy!!

3 Rounds, Each For Time:

Row 600m / 35 (25) Calorie Bike

100 Double Unders

.

>>New Round Starts Every 7 Minutes<<

.

  • 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!

.

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.

Posted in WODs | Comments Off on Friday 18/08/17

Thursday 17/08/17

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

.

  • 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.

.

Post Loads to Beyond The Whiteboard

scores. Power clean 7x2 17/8/17

scores. Power clean 7×2 17/8/17

Posted in WODs | Comments Off on Thursday 17/08/17

Wednesday 16/08/17

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

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

Hero month is here!!

.

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.

.

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!!

 

scores. "rahoi" 16/8/17

scores. “rahoi” 16/8/17

Posted in WODs | Comments Off on Wednesday 16/08/17

Tuesday 15/08/17

Eilidh Pic: Angela Clancy.

Eilidh
Pic: Angela Clancy.

Strength WoD: Come On Down!!

For Load:

Back Squat

5 – 4 – 3 – 2 – 1

.

  • 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.

.

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.

scores AM/Lunch crew 15/8/17

scores AM/Lunch crew 15/8/17

scores PM crew. 15/8/17

scores PM crew. 15/8/17

Posted in WODs | Comments Off on Tuesday 15/08/17

Monday 14/08/17

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!!

scores. 14/8/17 "ricky"

scores. 14/8/17 “ricky”

 

Posted in WODs | Comments Off on Monday 14/08/17

Saturday 12/08/17

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!!

 

Posted in WODs | Comments Off on Saturday 12/08/17

Friday 11/08/17

Andy. Pic: Angela Clancy.

Andy.
Pic: Angela Clancy.

Strength WoD: Countdowning

For Load:

Thruster

10 – 8 – 6 – 4 – 2

.

  • 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.

.

Post Loads to Beyond The Whiteboard

We like Ben Bergeron. He speaks lots of sense.

Posted in WODs | Comments Off on Friday 11/08/17

Thursday 10/08/17

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”

Posted in WODs | Comments Off on Thursday 10/08/17

Wednesday 09/08/17

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

Posted in WODs | Comments Off on Wednesday 09/08/17

Tuesday 08/08/17

Aussie! Aussie! Aussie! Oi Oi Oi !! Big congratulations to Tia-Clair Toomey for WINNING the CrossFit Games! To Kara Webb for taking second!! And to Ricky Garard for taking 3rd place! Huge achievement for CrossFit in Australia!!

Aussie! Aussie! Aussie! Oi Oi Oi !!
Big congratulations to Tia-Clair Toomey for WINNING the CrossFit Games! To Kara Webb for taking second!! And to Ricky Garard for taking 3rd place!
Huge achievement for CrossFit in Australia!!

 Hero month is here!!

.

Hero WoD: “Loredo” 

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 Complete 6 Rounds For Time of:

24 Air Squats

24 Push Ups

24 Walking Lunges

China Town Run

 

  • This WoD was created to honour U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina. Click here to see the first time this posted on .Com & read about Loredo.
  • Longer WoD & one with a fair chunk of Bodyweight volume in the mix. The intent is to be able to keep on moving so ensure you’ve chatted with your Coach to ascertain the correct numbers & scaling options for you personally.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • 30 Minute Time Cap. Scale As needed.

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Post TIME to Beyond The Whiteboard.

Always strive for Virtuous movement in everything you do. No matter how “basic” the movement may be.

.

‘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. 8/8/17. "Loredo"

scores. 8/8/17. “Loredo”

Posted in WODs | Comments Off on Tuesday 08/08/17

Monday 07/08/17

#Since2012

#Since2012

 WoD: Making Good

Every 3 Minutes For 15 Minutes (5 Rounds):

20 / 15 Calorie Row or Bike

10 Snatch (55 / 37.5 kg)

.

  • Super way to kick off our week! This ones bites a bit more than you’d like it to! Row/Pedal hard & buy your self some solid time on that barbell!
  • Aim of the workout is to get 30 – 60 seconds rest each time.
  • If you were in Friday just gone then the Power Snatch should be front & centre in your mind. If you weren’t in (where were you? LOL) no matter, we will spend time before the WoD getting our bar work on!
  • Lets get after it!!
  • 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!

.

Post score to Beyond The Whiteboard

The CrossFit Games have been a rollercoaster ride all weekend!! Who will come out on top?? What are your predictions?

scores. 7/8/17. Ev3 Min x 5 rounds. = 20/15 Cal & 10 snatch.

scores. 7/8/17. Ev3 Min x 5 rounds. = 20/15 Cal & 10 snatch.

Posted in WODs | Comments Off on Monday 07/08/17

Saturday 05/08/17

Rachel. Pic: Angela Clancy.

Rachel.
Pic: Angela Clancy.

Hero month is here!!

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Hero WoD: “Hammer” 

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 Complete 5 Rounds, Each For Time:

5 Power Cleans (62.5 / 42.5 kg)

10 Front Squats (62.5 / 42.5)

5 Push Jerks (62.5 / 42.5)

20 Pull Ups

>>REST exactly 1:30 after each round<<

 

  • This WoD was created to honour U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), . Click here to see the first time this posted on .Com & read about Hammer.
  • Super workout today that we can allow us to work on barbell cycling & building volume on our pull ups.
  • The aim of the WoD today is to try and complete all 20 barbell reps unbroken if possible. If not get as close to it.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • 30 Minute Cap. Scale As needed.

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Post TIME 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: 5/8/17 "Hammer".

scores: 5/8/17 “Hammer”.

Posted in WODs | Comments Off on Saturday 05/08/17

Friday 04/08/17

Bruno. Pic: Angela Clancy.

Bruno.
Pic: Angela Clancy.

Oly Strength WoD: All The Snatches!

For Load:

[A]: Muscle Snatch

3 – 3 – 3

[B]: Power Snatch

3 – 3 – 3 – 3 – 3

[C]: Snatch Pulls

3 – 3 – 3

.

  • 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 there are three moves. The Muscle Snatch is to improve leg/hip drive & enhance your strong turnover keeping your elbows high & outside (Remember NO re-bending under the bar!). The Main fare of the day are those Power Snatches. They are “Touch & Go” reps. The last component, The Snatch Pulls, are there for strength development as well as teaching us to really finish the leg drive. These are NOT high pulls.
  • The objective would be to start light on the Muscle Sn & build on every set thereafter (form withstanding of course!).
  • Really fun day at the office!! Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Nice little throwback to the last time the CrossFit Games had a Bicycle in an event. They just happen to have some swimming & then running around that too!!

P-Snatch 3-3-3-3-3. 4/8/17

P-Snatch 3-3-3-3-3. 4/8/17

Posted in WODs | Comments Off on Friday 04/08/17

Thursday 03/08/17

Eilidh Pic: Angela Clancy

Thumbs AROUND!! Pic: Angela Clancy

 Hero month is here!!

.

Hero WoD: “DG” 

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 Complete As Many Rounds As Possible In 10 Minutes

of:

8 Toes To Bar

8 Dumbbell Thrusters (15’s  / 10’s)

12 Dumbbell Walking Lunges (Same DB’s)

 

  • This WoD was created to honour U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron. Click here to see the first time this posted on .Com & read about DG.
  • This WoD is a lovely shorter Hero WoD which oozes lots of “normality” about it. Look harmless enough. No crazy heavy barbell. No wild amount of pull ups or box jumps. Just three moves with little rep schemes attached to them. What does this spell out?? INTENSITY!! Bags & bags of it! The weight is light. The reps are low. The moves are attainable. We should look to scale things to keep moving for the entire 10 minutes!!
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Compare to 11/08/15. Scale As needed.

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Post number of ROUNDS to Beyond The Whiteboard.

Who’s pumped for the Max Snatch event coming up in this years Crossfit Games?? See how far things have come with this event from the 2009 games & this speed ladder at the 2015 Games!

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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!!

 

"DG" 3/8/17.

“DG” 3/8/17.

 

Posted in WODs | Comments Off on Thursday 03/08/17

Wednesday 02/08/17

If you can't have fun (no matter the task!), somethings wrong! Go Pania!! Pic: Angela Clancy.

If you can’t have fun (no matter the task!), somethings wrong!
Go Pania!!
Pic: Angela Clancy.

 WoD: “Just Six Cornetto’s”

For Total Time:

6 Rounds: 500m Row

>> Start a new ’round’ every 4 minutes <<

.

  • Some like the Barbell. Some like the Gymnastics side. Some even like Burpees!! All these things require capacity & a set of efficient lungs. What are some of the many ways we help you build these lungs?? Hard yakka & lovely Intervals!! Yay!! (We can hear you cheering from here!)
  • We don’t program what is popular. We program what is necessary!!
  • We also hear the price of Cherries is quite high this time of year. Let this another reason not to pick them hey. Know what we mean?! 🙂
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post TIME to Beyond The Whiteboard

At least today we get to break the 3000m into six rounds right?!?

P.S: we are also aware that all our video choices this week are form the 2014 Games. Pure coincidence we can assure you! Maybe tomorrow we can find something from another year!!

Posted in WODs | Comments Off on Wednesday 02/08/17

Tuesday 01/08/17

You can't touch this!!

You can’t touch this!!

Hero month is here!!

.

Hero WoD: “Barraza” 

.

 Complete As Many Rounds As Possible In 18 Minutes

of:

7 – 11 Run (*NEW*)

9 Deadlifts (125 / 84 kg)

6 Burpee Bar Muscle Ups

 

  • This WoD was created to honour U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington. Click here to see the first time this posted on .Com & read about Barraza.
  • This WoD is a class A Doozy! The run is short & sharp, the Bar is Heavy! And the gymnastics are technical & time consuming! How many rounds ya got!!
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post ROUNDS to Beyond The Whiteboard.

Contining to look back CrossFit Games gone past here’s a look at the “21-15-9 complex” Get to Cami’s part and her amazing display on the pull top bar!!

.

‘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!!

 

 

Posted in WODs | Comments Off on Tuesday 01/08/17

Monday 31/07/17

Our annual Decades Day went down a treat!! Thank you to all who came in and got dressed up!! #CrossFitCBDMembersAreTheBest !!

Our annual Decades Day went down a treat!!
Thank you to all who came in and got dressed up!!
#CrossFitCBDMembersAreTheBest !!

Strength WoD: Countdown

For Load:

Overhead Squat

10 – 8 – 6 – 4 – 2

.

  • Heavy Day to kick off the week! The Overhead Squat is equal parts Strength, Flexibility, Mobility, & Technique to name but a few. Use the larger rep sets at the start to help condition yourself toward those lower numbers at the end.
  • The idea is (form withstanding) to increase load on every set. Only 5 sets to record – NO MISSES!
  • Fear not to those who will faint at the sight of no “sweat-fest” on a Monday! We will hit a short conditioning piece after to #WorkOffThoseWeekendTreats !!!!
  • Fun day at the office!! Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

To celebrate the upcoming CrossFit Games starting this Thursday we take a look back at an event from 2014 involving the Overhead Squat 🙂

Posted in WODs | Comments Off on Monday 31/07/17

Friday 28/07/17

#FBF to last years Decades Day!! Looking forward to tomorrow!!

#FBF to a previous Decades Day!!
Looking forward to tomorrow!!

WoD: “Core Values”  

Complete 5 Rounds For Time

of:

30 Dumbbell Walking Lunges

20 Russian Kettlebell Swings

10 V – Ups

.

  • You may not notice it but your midline is being asked to work on all three moves. YOU get to choose the weights on both loaded moves. Consider our prescription and “moderately heavy” meaning that the weight is a genuine challenge for you but you can still go unbroken on them. If you find that you need to put the DB’s or KB down at any stage in the first 3 rounds then it is too heavy. Brace your “core”, or as we would like to call it, your Trunk, tight to stay stable & even in your lunges and hold you in a tight position for the swings.
  • for the lunges hold a DB in each hand and hold them by your sides. (NOT on the rack position).
  • We will be doing a “bulletproof” segment after this WoD has concluded.
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post TIME to Beyond The Whiteboard

Trunk Strength 101

Posted in WODs | Comments Off on Friday 28/07/17

Thursday 27/07/17

Brett. Pic: Angela Clancy.

Brett.
Pic: Angela Clancy.

WoD: “Chasing Glory”  

Complete As Many REPs As Possible in 11 Minutes

of:

50 (35) Calorie Row / 45 (30) Calorie Bike

40 Alternating Dumbbell Snatch (22.5 / 15 kg)

30 Triple Unders

20 Muscle Ups

.

  • An ‘Open Style’ chipper today. you have 11 minutes to plough your way through these reps. Should you make it all the way then re-start back on your machine!
  • The Dumbbell is heavy, The Triple Unders (yes Triples!) are a high skill moment demanding your best coordination and the Ring Muscles Ups at the end are a taxing and also very skilful move to execute under fatigue.
  • Yesterday you paced for a long workout, today you will need to move faster than then. Be sure your scaling if applicable is on point.
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post number of REPS to Beyond The Whiteboard

Some Triple Under tips

Posted in WODs | Comments Off on Thursday 27/07/17
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