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Thursday 18/10/18

Pania FLYING! . pic : Angela Clancy

Pania FLYING!
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pic : Angela Clancy

CBD BENCHMARK CYCLE WoD (Re-Test):

Upper Body Gymnastics Test

Choose an option from below…….

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Option A: “2013 Regionals Event 3”

30 Burpee Muscle Ups For Time

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Option B: “G.I Jane”

100 Burpee Pull Ups For Time

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Option C: “The Upper Body Roundabout”

“AMRAP” in 10 Mins of:

5 Burpee To Bar

3 Banded Pull Ups

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  • Another of your CrossFit CBD Benchmark Cycle Re-Tests for October. (If you aren’t aware yet of what that all means then read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year).
  • To truly be varied in our Benchmarking & testing we must test across a multitude of modalities.
  • Today is re-testing out our Gymnastics & the upper body in a big way! We have listed three options, and seeing as this is a Benchmark testing ground today we want you to post a result as to where you are at right now. Choose from option A, B, or C based off of your current ability level. (If you have a result from 28/06/18 then you can either re-test that, or if you have made a move up in your gymnastics progressions then choose accordingly).
  • Please remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in February!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

.Post your TIME if on either options A or B. If on option C post your number of ROUNDS on your Beyond The Whiteboard account.

#JustCoz

Posted in WODs | Comments Off on Thursday 18/10/18

Wednesday 17/10/18

pic.2:3:18

In-house photographer extraordinaire Angela. (wait, half on a minute! How has she managed to take a pic of herself?? Magic!!).)

WoD: “Grease Lightning”

For MAX Reps:

7 Rounds – 1 Minute WORK / 1 Minute REST

of:

12 Dumbbell Power Cleans

12 Dumbbell Push Press/Jerk

MAX Reps Double Unders in time left

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(“RX” = 20 / 15 kg DB’s).

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  • Push the pace on the “DB’s” so that you get at least 20 seconds on the rope.
  • Work those Doubles under fatigued conditions and see how you skills are coming along.
  • Move fast today. Fast Dumbbell reps, fast transitions, fast skipping!
  • Hold the standards. Form is priority as always.
  • Modify as needed.

 

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Post Number of REPS to your Beyond The Whiteboard account (online, mark down 7 rounds as a score and then fill in the Doubles numbers)..

Posted in WODs | Comments Off on Wednesday 17/10/18

Tuesday 16/10/18

Movin' plates! . Pic: Angela Clancy

Movin’ plates!
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Pic: Angela Clancy

  Strength WoD –

For Loads:

Back Squat

2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2

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  • Strength Day y’all!
  • The king of lifts, the Back Squat, is a fundamental movement that should get moved in as many different ways, plains, loads, etc, as possible. Today you are attacking lots of sets of two reps. This one requires you to be more tactical about where you start out.
  • Start a little more conservatively than say a 5×5 WoD and build gradually across those early sets. If you can reach the 90% mark (& beyond) as you get near those last few sets then you are on the money. Beware of coming out too hot and burning out too soon! It may not seem like a lot of reps when reading it on paper but know that your Central Nervous System (CNS) will be going nuts as you load up the real high percentages over & over.
  • Lift Heavy* Use spotter’s. Have fun!!
  • *= “Heavy” is a relative term. Meaning that the actual number of kgs does not matter. What does matter is that YOU have lifted as Heavy as you were able to safely, & in turn YOU forced an adaptation upon your own body.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post LOADS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Tuesday 16/10/18

Monday 15/10/18

Monday got you all like..... ... Well get yourself up to the ROOFTOP OF DREAMS!!! Pic: Angela Clancy.

Monday got you all like…..

Well get yourself up to the ROOFTOP OF DREAMS!!!
Pic: Angela Clancy.

WoD: “Knowing Your A$$ From Your Elbow”

Complete As Many REPS As Possible in 9 Minutes

of:

3 Knees To Elbow

3 Box Jumps

6 Knees To Elbow

6 Box Jumps

9 Knees To Elbow

9 Box Jumps

12 Knees to….

…..Keep adding 3 reps each round.

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(“RX” = That your actual knee cap touches your elbow & not your bicep! Oh, and a 24″ / 20″ box).

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  • Kicking your week off with some gymnasty fun! Not a barbell in sight!!
  • The Knees To Elbow is an often forgotten moment programmed in CrossFit gyms these days. Going back just a few years and the ole “K2E” was a staple until the CrossFit Open came around and they needed a way to fairly judge a midline movement across the board (Cue the Toes To Bar!). The reason why the “T2B” has overtaken is because its way easier to look & see someones movement. Some would argue that the K2E is a modification for the T2B itself. Clearly these people have never actually tried touching their actual knee caps to their actual elbow joint!
  • Be sure to really engage the lat muscles as you NEED to be pulling down hard on the bar to lever back the extra few centimetres in order to make contact with your elbows. Rest assured, you get this movement down pat and you Toes To Bar WILL improve markedly!
  • After the WoD we will hit up some more Rowing intervals! (That 2km TT isn’t far way now!1)
  • Hold the standards. Form is priority as always.
  • Modify as needed.

 

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Post Number of REPS to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 15/10/18

Saturday 13/10/18

ALL the doubles!! . Pic: Angela Clancy

ALL the doubles!!
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Pic: Angela Clancy

Hero WoD: “Dork”

Complete 6 Rounds For Time:

60 Double Unders

30 Kettlebell Swings

15 Burpees

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(“RX” = 24 / 16 kg KB).

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  • Bringing a massive week of WoDs to a close with a brand new Hero WoD!!
  • This one has been designed like the Hero WoDs of old. Its a hard as heck workout in its own right but also its one that isn’t meant to take you all day to complete. This can serve as an excellent training exercise. Look to establish a pace on the burpees that will enable you attack your double unders in fast fashion. On your Kettlebell, see if you can hit large sets and get through the 30 reps in 1-2 sets every time. Take a few moments before picking it up and see if its helps you to go for the larger sets.
  • This WoD has been created to honour: Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
  • Modify as needed to get this done in under 25 minutes.
  • Hold the standards. Form is priority as always.
  • 30 min time cap. Scale as needed.

 

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Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Saturday 13/10/18

Friday 12/10/18

Nearly there!! . Pic: Angela Clancy

Nearly there!!
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Pic: Angela Clancy

 WoD: “Uphill”

Complete For Time:

20 Dumbbell Thrusters

20 Pull Ups

35 Dumbbell Thrusters

35 Pull Ups

50 Dumbbell Thrusters

50 Pull Ups

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(“RX” = 15 / 10 kg).

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  • Its been a big week but its not over yet!! Today offer a LOT of volume on the table. If you are going to attempt all the reps here then look for the most efficient pathway.
  • The DB’s are light. Go for large sets if you wish but keep it moving. The pull ups, well there is a lovely big set at the end, can you keep your tight body shape about you for all of them?? Just because the WoD is “for time” don’t go and lose all your shape just to beat the clock.
  • CrossFitter’s love a decreasing rep scheme as it offers us a chance to keep our power output high deep into the WoD, not to mention it also is easier on the mind too! Well lets flip that script and attack these increasing reps!!
  • We got this!
  • Do. The. Work!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post your TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 12/10/18

Thursday 11/10/18

Get the stimulus right today & this will be you post WoD. Pic Credit: Angela Clancy.

Get the stimulus right today & this will be you post WoD.
Pic Credit: Angela Clancy.

 WoD: “Opposable”

Complete As Many Rounds As Possible in 15 Minutes

of:

China Town Run

15 Deadlifts

12 Hang Power Cleans

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(“RX” = 70 / 47.5 kg).

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  • Hows that Hook Grip of your keeping?? Not sure what we mean? Then click here to get all learned on the matter!
  • Your hook grip will instrumental on holding onto that barbell for large doses. Think “DT” hurts the grip badly? Wait till you try this one!! Who’s gonna keep that bar unbroken for us???
  • Do. The. Work!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of ROUNDS to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 11/10/18

Wednesday 10/10/18

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 Loads:

Push Press

5 – 5 – 5 – 3 – 3 – 3

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After-Bash:

Tabata Push Press (Bar) ((with a twist!))

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  • Strength Day y’all!
  • Your hips are the driving force to your body. Look to find your proper hip function on your dip-drive to make that bar jump. Too often you may see missed lifts due to poor hip function. Keep the weight balanced on the heels, FULLY drive your hips open, find that power and allow that bar to launch straight up.
  • Then use all your might and actually PRESS it up. No jerks will be had this day!
  • Lift Heavy* Have fun!!
  • *= “Heavy” is a relative term. Meaning that the actual number of kgs does not matter. What does matter is that YOU have lifted as Heavy as you were able to safely, & in turn YOU forced an adaptation upon your own body.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post LOADS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Wednesday 10/10/18

Tuesday 09/10/18

Bruno. Pic: Angela Clancy

Bruno.
Pic: Angela Clancy

 WoD: “Jello”

Complete For Time:

21 Back Squats

42 Sit Ups

15 Back Squats

30 Sit Ups

9 Back Squats

18 Sit Ups

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(“RX” = 102.5 / 70 kg. We will of course use racks!)

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  • Going “Heavy” in MetCons is a necessary evil sometimes. Generally speaking we want your power output to remain as high as possible which will give you your biggest bang for your buck for your fitness. with that said there are days we want you move some load & move it whilst breathing hard. It may slow you down a touch in the moment. You may need to rest 20 more seconds than usual, but thats all part of the adaption and building your well rounded fitness.
  • Be sure to brace hard in the squats. The bar will be fatiguing your abs anyway but couple that with the sit ups & you have a cocktail of fitness right there!
  • Do. The. Work!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 09/10/18

Monday 08/10/18

Jason just checking Ellie knows how far she has to go! . Pic: Angela Clancy.

Jason just checking Ellie knows how far she has to go!
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Pic: Angela Clancy.

 WoD: “Go Your Own Way”

Complete As Many Rounds As Possible in 17 Minutes

of:

Row 1000m

15 Hang Power Snatch

Row 750m

15 Hang Power Snatch

Row 500m

15 Hang Power Snatch

Row 250m

15 Hang Power Snatch

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(“RX” = 35 / 25 kg. Assault Bike Cals will be = 45 / 35 / 25 / 15).

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  • Kicking off the week the right way- with some hard yakka!!
  • Today focus on your pacing on each distance on the machine. Actually look at your stroke rate. Are you guilty of trying to row 38 strokes a minute (or “SPM”), during a 1000m row?? If so you need to calm that farm. Of course you want a decent return of power split wise but you need a sustainable level of strokes to ensure you get what you need out of it. Think about your 2k pace & your 5k pace. how different are they? They should be.
  • Now see how close you can stay to your 2k pace in this WoD? Avoid the trap of the 1k PR only to see the rest of your rowing fall away. Play smart, be fit. Fins the stroke rate that will work for you and find your connection on the machine!
  • Do. The. Work!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post your Number of METRES covered to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 08/10/18

Saturday 06/10/18

 Pic: Angela Clancy


Pic: Angela Clancy

 WoD: “Red Rock”

Complete For Time:

800m Block Run

10 Ring Dips

20 Dumbbell Thrusters

30 Alternating Dumbbell Snatches

40 Dumbbell Box Step Overs

30 Alternating Dumbbell Snatches

20 Dumbbell Thrusters

10 Ring Dips

800m Block Run

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(“RX” = 20  / 15 kg Dumbbells, 24″ / 20″ Box)

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  • This ones a grinder!! Chippers usually offer you the carrot of hitting large sets to test yourself out seeing as the move only comes round the once. Except today we are doing a pyramid chipper! Meaning you climb up a rep scheme before heading back down it again on the same moves.
  • Today task yourself with simply moving well and grinding these reps out in a timely fashion. No need trying to race through the Dumbbells. Just keep chipping away at it.
  • Enjoy those step-overs!! 🙂
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Saturday 06/10/18

Friday 05/10/18

Tim. . Pic: Angela Clancy

Tim.
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Pic: Angela Clancy

  OLY Strength WoD –

For Load:

Complex of:

Deadlift + Hang Power Clean + 2 Shoulder To Overheads

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You have 20 minutes to find your heaviest load. Record your three best efforts.

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  • Strength Day y’all!
  • Working on complexes on your Olympic lifts allows you to fix and work at the necessary positions to make the moves work yet you are still able to move some heavy weight around.
  • This ones a lot of fun. Nail the clean with great footwork. Then get your confidence on point and launch that weight overhead!
  • How you get the weight overhead will largely depend on your experience. It will range from 1 push jerk & 1 split jerk, all the way to 2 push presses. Your Coach will guide you as to this.
  • Lift Heavy* Have fun!!
  • *= “Heavy” is a relative term. Meaning that the actual number of kgs does not matter. What does matter is that YOU have lifted as Heavy as you were able to safely, & in turn YOU forced an adaptation upon your own body.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post LOADS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Friday 05/10/18

Thursday 04/10/18

#TBT to Matt giving the bike a good go at the CrossFit Affiliate Cup on the weekend. . Pic: The CrossFit Games

#TBT to Matt giving the bike a good go at the CrossFit Affiliate Cup on the weekend.
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Pic: The CrossFit Games

 WoD: “Tator Tots”

3 Rounds for REPS

of:

1 Minute of Assault Bike Calories

1 Minute of Kettlebell Swings

1 Minute of V-Ups

1 Minute of Medicine Ball Cleans

REST for 1 Minute

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(“RX” = 24 / 16 kg KB. 9 / 6 kg Med Ball).

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  • Interval workouts hurt! Plain & simple. With a clock set at 1 minute long you just keep going trying to get as many reps as you can. The 60 seconds seem to go in slow motion when you are knee deep in the movement at hand! Your lungs are burning up yet you will hold onto the speed on the bike! You will hold onto the Kettlebell for 1 more rep!
  • If you’re guilty of putting down the weight or stopping on the bike inside of WoDs then today use these minutes as pure focus. The actual number won’t matter as much as your effort inside of those minutes!
  • This is where the intended adaptation is met. Not just in your physical fitness but also in the “top two inches”. Your mental side will indeed flourish. The simple act of just trying for 1-2 more reps. The mindset of not having a fixed number to get to and then stop at. Just do the work. Thats it.
  • Do. The. Work!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number or REPS completed to your Beyond The Whiteboard account.

Chris Hinshaw: How to teach mental toughness.

Posted in WODs | Comments Off on Thursday 04/10/18

Wednesday 03/10/18

Burpee #cozyeah . Pic: Angela Clancy.

Burpees #cozyeah
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Pic: Angela Clancy.

 WoD: “Its a Trap!!”

Complete As Many Rounds As Possible in 14 Minutes

of:

10 Burpees

12 Sumo Deadlift High Pulls

14 (12) Calorie row

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(“RX” = 42.5 / 30 kg barbell)

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  • We love workouts that on paper seem simple, or dare we say mundane. These are the WoDs that will garner that “increased work capacity across broad time & modal domains” . (FYI, the more “mundane” a WoD may seem to an individual you will probably then find out that individual needed that WoD than most!).
  • Find your groove today. For our experienced crew its about finding your threshold and seeing how much you can handle that pace. For our newer members its a case of getting to know your body and whats it capable of. The three moves on offer today all have the ability for you to exude massive power output! Modify the weight on the barbell or the rep numbers on the other moves to ensure you can keep your power output once & high!
  • Lets go and kick Hump-Day in the butt!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number or ROUNDS completed to your Beyond The Whiteboard account.

Amazing character & inspiring to see him want to still achieve goals in life.

Posted in WODs | Comments Off on Wednesday 03/10/18

Tuesday 02/10/18

Movin' plates! . Pic: Angela Clancy

Movin’ plates!
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Pic: Angela Clancy

CBD BENCHMARK CYCLE WoD (Re-Test):

Strength Test: Front Squat

3 – 3 – 3 – 3 – 3

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  • This is the first of your CrossFit CBD Benchmark Cycle for October & we’re coming at ya early!
  • To truly be varied in our Benchmarking & testing we must test across a multitude of modalities. This is why strength tests are critical to seeing ho well rounded our Fitness really is. It cannot all be MetCons guys, (sorry to our Cardio loving Crew!).
  • With it being “just the 5 sets” this puts the onus back on you to really challenge yourself & get the most adaptation out of yourself. Aim for the first work-set to be around the 80% mark (or more) of any 1RM you my have in the Front Squat (This also means taking quite a few warm up sets to prime your system ready to lift some Heavy weight!). Also go back at look at your numbers from last time to strategise how you will attack this time around.
  • If you aren’t aware yet of what that all means then read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year.
  • Please remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in February!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Compare to 19/06/18

 

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Post LOADS on your Beyond The Whiteboard account.

From the floor too!! Fear not, you will have a rack 🙂

Posted in WODs | Comments Off on Tuesday 02/10/18

Monday 01/10/18

Cat. . Pic: Angela Clancy

Cat.
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Pic: Angela Clancy

 WoD: “Pinch Punch”

Complete 7 Rounds For Time

of:

35 Double Unders

7 / 4 Bar Muscle Ups

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  • October has sprung & not a barbell in sight!!
  • Today is equal parts skill & fitness. The more composed you can remain on the skipping the less impact it will have on your shoulders.
  • Likewise, the more technique you can exude on the bar the “easier” you will make those Bar Muscle Ups on yourself.
  • Use today to not only enhance your Fitness but also your skillset.
  • Hold the standards. Form is priority as always.
  • 15 minute time cap. Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 01/10/18

Saturday 29/09/18

 Pic: Angela Clancy


Pic: Angela Clancy

 WoD: “Kelly”

Complete 5 Rounds For Time

of:

China Town Run

30 Box Jumps (24″ / 20″)

30 Wall Balls (9kg to 10ft, 6kg to 9ft)

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  • What a way to end your week and to earn those party pies for Grand Final weekend!!!
  • Stay steady, stay consistent & see just how much you can push yourself today.
  • Hold the standards. Form is priority as always.
  • 40 minute time cap. Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Saturday 29/09/18

Thursday 27/09/18

 Pic: Angela Clancy


Pic: Angela Clancy

 WoD: “Spin Cycle”

Complete 4 Rounds For Time

of:

500m / 450m Row

15 Dumbbell Front Squats

15 Handstand Push Ups

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(RX = 22.5 / 15 kg Dumbbells)

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  • Funky little piece to end the shorter working week.
  • Go find your threshold today. Hit the rows just hard enough to warrant you pushing to keep pace in the late rounds. Smash those squats unbroken & stay consistent on the Handstands. Chip your way through in medium sized sets.
  • Beware though, your shoulders are in for a ride!!
  • Hold the standards. Form is priority as always.
  • 18 minute time cap. Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 27/09/18

Wednesday 26/09/18

Hayden . Pic: Angela Clancy

Hayden
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Pic: Angela Clancy

  Strength WoD –

For Loads:

[A]: Russian Step-Ups

10 – 10 – 10 – 10

[B]: Floor Press

8 – 8 – 8 – 8 – 8 – 8

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  • Strength Day y’all!
  • Two under-utilised movements on the menu today. Firstly the Russian Step-Up. Its a move not commonly known by many. Essentially we are working your lateral, single leg strength (plainly speaking you are to step up sideways to a box). Point of difference being that at the top of your move keep raising the trailing legs’ knee up to navel height. (Don’t worry, as always we will teach you there finer points).
  • Second move, the Floor Press. Its a fantastic move to learn how to brace your body under the bar, get tension & rotation on your shoulders and improve on that pressing strength. We will issue a TEMPO to the lift of 20X2. Lower that bar down nice & safely and then hold it aloft for 2 seconds.
  • Lift Heavy* Have fun!!
  • *= “Heavy” is a relative term. Meaning that the actual number of kgs does not matter. What does matter is that YOU have lifted as Heavy as you were able to safely, & in turn YOU forced an adaptation upon your own body.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post LOADS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Wednesday 26/09/18

Tuesday 25/09/18

Pic: Angela Clancy

Pic: Angela Clancy

 WoD: “Keeping Nicole On Her Toes”

Complete As Many REPS As Possible In 20 Minutes

of:

China Town Run

Max-Rep Toes To Bar

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  • Back on the heady streets of Melbourne town!! Use the run to try and get your arms/shoulders recovered enough to hit up your upcoming large sets of Toe To Bar.
  • The efforts you put up on the bar are all for maximum-effort. This means you hang on until you cannot hang on anymore!! We want you to work in that kipping technique and string together large doses of unbroken awesomeness. As soon as you come off the bar (even if its only 2 reps in), off you go back on the next run!!
  • Gymnastics is often the overlooked component of well rounded fitness. Lots of folks love a good strength session or program on the OLY/Power lifts. Equally so, the lure of building ones “Aerobic Capacity” is valued with great importance (as it should be of course). Yet when it comes to gymnastics we can often hear the phrases “I’m no good at muscle ups” or “Toes to bar aren’t good for me”. But when asked the last time they did some dedicated practice (Check out this great podcast here on this very topic) on them the answers is usually that they haven’t or they did 5 mins lat week. Gymnastics are an accumulated skill. You need to work the many parts to the move before you piece it together. Its all in the skill of the moves. Use our skill sessions to practice the many broken down parts to a gymnastics move and with repeated, dedicated practice (outside of your class times too) you will see the results.
  • Go easy on the chalk. Too much and you risk tearing. Gone are the days that the torn hand is seen as a badge of honour!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of T2B and how many ruins you did to your Beyond The Whiteboard account.

Zero to toes to bar

Now, link them up

Posted in WODs | Comments Off on Tuesday 25/09/18

Monday 24/09/18

Pic: Angela Clancy

Pic: Angela Clancy

CBD BENCHMARK CYCLE WoD (Re-Test):

“Isabel”

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30 Snatches For Time (61 / 43 kg)

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  • This is the final Benchmark Cycle for September!
  • Note: If you aren’t aware yet of what that all means then read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year.
  • This one is the true CrossFit classic. Simple yet effective. Just you and that barbell! No one gonna lift that weight nut you!!
  • Beforehand we will be hitting some “heavy singles” in the Power Snatch.
  • Please remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in January!
  • Hold the standards. Form is priority as always.
  • Time Cap of 7 Minutes. Scale as needed.
  • Compare to 22/05/18

 

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Post TIME on your Beyond The Whiteboard account.

At least today we only do 30 reps!!

Posted in WODs | Comments Off on Monday 24/09/18

Saturday 22/09/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is HERE!! A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in, for tomorrow we roll!!

 

 WoD #1: “2018 CrossFit Team Series – Event 2”

Complete As Many Reps As Possible in 7 Minutes

of:

20 Synchronised Squat Cleans

20 Synchronised Squat Cleans

20 Synchronised Squat Cleans

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 (Male Barbells, “RX” = 61 / 84 / 102 kg. “Scaled” = 43 / 61 / 70 kg)

 (Female Barbells, “RX” = 43 / 57 / 70 kg. “Scaled” = 29 / 43 / 47 kg).

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REST 7 Minutes Then…..

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 WoD #2: “2018 CrossFit Team Series – Event 1”

Complete As Many Reps As Possible in 7 Minutes

of:

Synchronised Burpees Over The Bar

.

  • The CrossFit Team Series is back once again!! Time to find a willing buddy & throw down hard!!
  • Today in class we are going to attack two  of the listed events (if you have entered online, or just fancy completing all 4 events for fun then you can have a crack in Open Gym).
  • We will tackle the Cleans first to maximise our power. Remember these are synchronised. You will be required to meet at the bottom of your front squat position before standing it up together. The weights start moderately heavy & just keep on going! If the numbers at “RX” are not on the cards today then consider the scaling option offered.
  • After a decent rest period we will reset the dial and go for broke on the burpees! The Synchronised part here (sensing a theme from HQ hey??) is to meet at the bottom when your chests are on the floor. The jumps over doesn’t need to be in sync (although that will look cool!!).
  • Lets have a shed load of fun! Who are YOU going to partner with???
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

.

Post Number of REPS form each AMRAP to your Beyond The Whiteboard account.

https://www.youtube.com/watch?v=0Z96eN1gBJY

Posted in WODs | Comments Off on Saturday 22/09/18

Friday 21/09/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is HERE!! A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in, for tomorrow we roll!!

 

 WoD: “Hell Fire!”

Complete 3 Rounds For Time:

600m Seamstress Run

30 Wall Ball Shots

90 Double Unders

.

 (M = 9kg Ball to 10ft / W = 6kg Ball to 9ft).

.

  • Todays WoD gives you massive dose of “can you hold out whilst fatigued?” Namely put, can you run hard for a few minutes, then get back in here, pick up the ball & go big on that Wall Ball? Then after that are you able to compose yourself enough to then knock out a large number of Double Unders in a small number of sets?
  • Answers on a postcard please!!
  • Hold the standards. Form is priority as always.
  • 25 min time cap. Scale as needed. Get after it! Happy Friday!!
  • Don’t forget, tomorrow we hold the CrossFit Team Series WoDs on the ROD. Some will be a part of your Saturday class. some can be done in Open Gym (for those signed up to compete).

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 21/09/18

Thursday 20/09/18

Turing back the clock to before we even had a roof!!

#TBT: Turing back the clock to before we even had a “roof”!!

  Strength WoD –

For Load:

Deadlift

5 – 5 – 5 – 5 – 5

.

  • Strength Day y’all!
  • Do not underestimate the impact of 5 Heavy sets of 5 Deadlifts! The more experienced you are the more you should know that this can zap the Central Nervous System like no other WoD out there. Factor in the TEMPO of 30X1 we are adding in and you are in for ride!
  • Lift Heavy* Have fun!!
  • *= “Heavy” is a relative term. Meaning that the actual number of kgs does not matter. What does matter is that YOU have lifted as Heavy as you were able to safely, & in turn YOU forced an adaptation upon your own body.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post LOADS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Thursday 20/09/18

Wednesday 19/09/18

Cat. Pic: Angela Clancy

Cat.
Pic: Angela Clancy

CBD BENCHMARK CYCLE WoD (Re-test):

“Cindy”

Complete As Many Rounds As Possible in 20 Minutes

of:

5 Pull Ups

10 Push Ups

15 Air Squats

.

  • We are back again with another one of your Benchmark Cycle WoD Re-tests! If you aren’t aware yet of what that all means then read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year.
  • This one is the true CrossFit classic. Simple yet devastating in its potency! Its a classic case of work capacity & moving through discomfort when those quads are burning on the squats.
  • We all know the thus one blows out on the Push Ups. Learn your body’s own Gymnastics capacity & break them up early in order to hold onto some decent technique.
  • Please remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in January!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Compare to 17/05/18

 

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Post Number of ROUNDS on your Beyond The Whiteboard account.

How do we get results? INTENSITY. But beware of the old curse of thinking that more is better.

Believe us when we say “more is not better”, “better is better”. Hit it hard. As hard as you can. Hold your form & watch the results follow.

Posted in WODs | Comments Off on Wednesday 19/09/18

Tuesday 18/09/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

 WoD: “Grease Lightning”

Complete For Time:

250 / 200m Row

4 Alternating Dumbbell Snatch

250 / 200m Row

6 Alternating Dumbbell Snatch

250 / 200m Row

8 Alternating Dumbbell Snatch

250 / 200m Row

10 Alternating Dumbbell Snatch

250 / 200m Row

12 Alternating Dumbbell Snatch

250 / 200m Row

14 Alternating Dumbbell Snatch

250 / 200m Row

16 Alternating Dumbbell Snatch

250 / 200m Row

.

 (M = 22.5 kg DB / W = 15 kg DB).

(If on the Assault Bike it is 15/10 cals)

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  • Today is ALL about that Rower/Bike!! Focus in getting an aggressive time in your first row BUT one you can live within a couple seconds of in EVERY row thereafter!!
  • Don’t shy away from the sprints that lie ahead! TO truly get the best out off this you have to make your self extremely uncomfortable for what will ultimately be 40-50 second of your time (scale as needed to meet this target).
  • The DB work isn’t just a sideshow, its a chance to shift some load in the WoD & the ascending rep scheme will actually act as little snippets of rest as you grow more tired in this one. Use that time away from the machine to get your breathing down pat, hit the snatch work in a smooth manner and come back fighting again on your next sprint!!
  • Hold the standards. Form is priority as always.
  • 15 min time cap. Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 18/09/18

Monday 17/09/18

Lets move some plates!! . Pic: Angela Clancy

Lets move some plates!!
.
Pic: Angela Clancy

 Strength WoD:

Overhead Squat

3 – 3 – 3 – 3 – 3

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  • Kicking the week off with a Heavy Day & feeling out one of the best moments out there to test overall strength, flexibility & stabilty.
  • The Overhead squat is an amazing movement that can develop even the very best athletes in the world as well as the newcomer to the program. Sure, the weight on your bar won’t be anywhere near that of the loads you may front or back squat but thats not the where this moves separates itself is it?
  • The beauty truly lies in how you hold that bar aloft. How you activate & engage that midline (You want abs? Then master the Overhead Squat, then get Heavy on it & watch your abs come to life!).
  • Then there is the whole “active shoulder” thing going on overhead to think about. Be doubly sure you are actively pushing UP into that barbell the whole time it is overhead & your shoulders will soon know about working hard!
  • Your loads today will solely be dictated by how capable you are able to keep sound positioning in ALL areas of your body (the active shoulders, where the bar sits overhead, the depth of course, etc).
  • Fun Fun Fun!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

.

Post LOADs your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 17/09/18

Saturday 15/09/18

Today is R U OK? Day. Why not take a moment to get in touch with someone & see how they are?? . Don't forget this Saturday we will be doing the R U OK Day Community Fitness Challenge!!

Today is the R U OK? DayCrossFit Community Fitness Challenge. . Partner up with someone and communicate well. Use today to spur you to maybe ask someone you know how they are.

 WoD: “R U OK Day Community Fitness Challenge”

In Teams of  TWO Complete:

43 Calorie Row/Bike (EACH)

43 Partner Deadlifts …. ASK

43 Syncro Burpees … LISTEN

43 Syncro Pull Ups … ENCOURAGE ACTION

43 Syncro Wall Balls … FOLLOW UP

43 Calorie Row/Bike (EACH)

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  • It can be common in life to dismiss our emotional and physical well-being when there is so much pressure and focus on our daily survival needs.

    What we know is that our mental health is affected when we don’t take care of these two pillars, they lay the foundation for us to perform well in life.

    The RUOK? Community Fitness Challenge was created and inspired by a community of fitness professionals within the Crossfit community.

    The 43 reps symbolise R U OK?’s Founder Gavin Larkin, who lost his battle with cancer at age 43.

  • Hold the standards. Form is priority as always.

  • Scale as needed.

 

.

Post your time together to your Beyond The Whiteboard accounts.

Posted in WODs | Comments Off on Saturday 15/09/18

Friday 14/09/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is ONLY ONE WEEK AWAY!!!. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

 WoD: “Run Jump Run”

Complete 3 Rounds For Time

of:

800m Block Run

50 Box Jumps (24″ / 20″)

.

  • You’ve had some moments this week where you had to haul tail wayyyy faster than you’d like to. today you know this WoD will be a bit longer than your average workout. This means finding a groove to strike your way through in a consistent fashion.
  • Don’t over-pace & take it easy, find an uncomfortable pace that you can hold.
  • There is also a lot of jumps ahead of you too! We will of course take our time to amply warm you up for it all but be sure you are taking ownership of those legs and really get those pins warm. don’t just see the warm up as a token bunch of moves that you don’t really get into. You will be thankful the next day if you throughly warm those calves up.
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • 25 Min Time Cap.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 14/09/18

Thursday 13/09/18

Today is R U OK? Day. Why not take a moment to get in touch with someone & see how they are?? . Don't forget this Saturday we will be doing the R U OK Day Community Fitness Challenge!!

Today is R U OK? Day.
Why not take a moment to get in touch with someone & see how they are??
.
Don’t forget this Saturday we will be doing the R U OK Day Community Fitness Challenge!!

 WoD: “Trapt!”

Complete As Many Rounds As Possible in 10 Minutes of:

10 Pull Ups

10 Sumo Deadlift High Pulls (42.5 / 30 kg)

.

REST 2 Mins then…..

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Complete As Many Rounds As Possible in 5 Minutes of:

20 Push Ups

20 Ab-mat Sit Ups

.

  • Look harmless enough right? Its “just” 10 minutes right? That weight is a bit light isn’t it?
  • If you thought any, or all of these things when you saw the WoD then you have missed the boat on it completely. 10 minutes will feel like a lifetime IF you attack this one with some uncomfortable pace. That is to say you want to come out chasing unbroken sets for as long as possible! The weight should feel light to start with because in a few minutes it WILL feel uncomfortably heavy! The pull ups, don’t get caught out doing 2′ & 3’s after only a couple of minutes. Scale the number back or use a band (to which the number will be scaled back anyhow) to ensure you can get in/get out of those sharpish.
  • Make no bones about it. This one will bite ONLY if you scale correctly. Who’s got 6 rounds or more in them??
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of ROUNDS from both to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 13/09/18

Wednesday 12/09/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

CBD Benchmark Cycle WoD (Re-test):

Strength WoD

For Max Loads:

Push Jerk

3 – 3 – 3 – 3 – 3 – 3 – 3

.

  • This is the first of your CrossFit CBD Benchmark Cycle WoDs for September! (If you aren’t aware of what that is read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year).
  • This one tests out your overhead strength, coordination & stability. You need to brace that midline & don’t give into a poor position if you are to successfully get that heavy bar over your head safely.
  • Look at your previous score and see where today takes you.
  • Do remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in August! For this one compare to 31/05/18
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Compare to 31/05/18.

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Post all loads to Beyond The Whiteboard.

Are you up for the Team Series? If you are not sure what it is and when its happening  watch the video below 🙂


Posted in WODs | Comments Off on Wednesday 12/09/18

Tuesday 11/09/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

 WoD: “Wheel Of Fortune”

Complete As Many Rounds As Possible in 15 Minutes

of:

15 Wall Ball Shots

15 Russian Kettlebell Swings

15 (12) Calorie Row or Bike

.

 (M = 9kg Ball, to a 10ft target. 32kg KB).

(F = 6kg Ball, to a 9ft target. 24kg KB)

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  • Look between the lines and you will see the beauty in this little triplet. The Hips. Don’t just look at the leg output, look to what your hips can offer you. They are the powerhouse of the entire unit itself. You need hips to perform wall ball to maximum efficiency. you sure as heck will need them on those heavy swings & of course they will play a big part in your calorie effort.
  • Now of course we aren’t silly, we know your legs will be cooking too. Both your Quad muscles (at the front) & your hamstrings (at the back) will get to move too & play their parts too. Good thing will be that they will take turns so to speak (depending on what machine you choose however!).
  • In any case who can keep a steady pace and get themselves 6-7 rounds or more like so???
  • Oh, did we mention that individual movements must be unbroken sets. If you break the wall ball or swings then start that over again at 0 reps!! (note: The penalties are PER movement. If you go unbroken on the wall ball but break there swings, you re-start the swings over. NOT the wall ball & swings).
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

.

Post Number of REPs to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 11/09/18

Monday 10/09/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

 WoD: “Black & Blue”

Complete 5 Rounds of:

10 Power Cleans

10 Burpees

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 (62.5 / 42.5 kg)

.

  • The bar is moderately heavy, the burpees are, well burpees! Come out fighting and see how quick you can move this one. The intended dose today is to move said “moderately-heavy”  barbell quickly. Not get bogged down with one rep at a time followed by heaps of rest. If you need to break it into quick singles or doubles that is ok. Just keep coming back to that bar!
  • Those burpees. What can we say about them but move yo butt as fast as you & do not pace them.
  • We want this one to be fast & spicy! Sub 7 is the aim. 10 is the cap.
  • We will get ready beforehand by hitting a “Heavy set” of 3. Lots to play with today.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 10/09/18

Saturday 08/09/18

Charith. . Pic: Angela Clancy

Charith.
.
Pic: Angela Clancy

 WoD: “Charith”

Complete As Many REPs As Possible in 21 Minutes

of:

21 Handstand Push Ups

21 Toes To Bar

21 Box Jumps

18 Handstand Push Ups

18 Toes To Bar

18 Box Jumps

15 Handstand Push Ups

15 Toes To Bar

15 Box Jumps

12 Handstand Push Ups

12 Toes To Bar

12 Box Jumps

9 Handstand Push Ups

9 Toes To Bar

9 Box Jumps

6 Handstand Push Ups

6 Toes To Bar

6 Box Jumps

3 Handstand Push Ups

3 Toes To Bar

3 Box Jumps

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Every 3  mins (starting at 3:00) complete 42 Double Unders

.

  • Today we bid farewell to a CBD stalwart & “OG”, Charith.
  • We have been lucky enough to have Charith be an amazing part of our community for nearly 6 years now & have watched him flourish into an awesome athlete & person in general. We will miss him greatly but wish him the very best going forward & will say that he will ALWAYS be part of the CBD culture & history.
  • Be sure to come on in and wish him well & give him the highest of fives!!
  • WoD wise something tells us that Charith may just fare well on this one! 🙂
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of REPs to your Beyond The Whiteboard account.

. Pic: Angela Clancy.

.
Pic: Angela Clancy.

Throwback!!!

Throwback!!!

Throwin back even further!!

Throwin back even further!!

Yassssssssss

Yassssssssss

Posted in WODs | Comments Off on Saturday 08/09/18

Friday 07/09/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

 Oly Strength WoD:

Hang Power Snatch

5 – 5 – 5 – 5 – 5

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  • Ending the working week feeling out on some lovely Olympic lifting! #CardioHardio
  • Yep, sets of 5 are a tough ask of any movement for strength. Couple the fact you are to hold onto the bar for all five reps AND forcibly drive up & the UNDER that bar to stick the landing. And you’ve a recipe for a great days lifting!!
  • Really hone in on your footwork here. You want your feet to be landing in the same to similar places that you would squat into. Then with regard to you arms, you NEED to pull yourself back around & UNDER that bar. You do NOT need to be trying to pull the bar over your head. Get under it & slam the quad-brakes on to keep it above parallel!
  • Fun Fun Fun!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post LOADs your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 07/09/18

Thursday 06/09/18

Kay. Pic: Angela Clancy.

Kay.
Pic: Angela Clancy.

 WoD: “Rocket Ship”

Five 2-Minute Rounds

of:

10 Thrusters (42.5 / 30 kg)

200m Row

MAX Reps Thrusters

.

REST 3 Minutes between each round

.

  • We have taken a nice simple approach to your WoDs this week & its no coincidence that simple = effort = intensity = RESULTS!
  • This is why we are such big fans of laying out nice easy to follow, yet hard AF, workouts in front of you because we know it will yield tremendous adaptations in your Fitness.
  • Each round aim to get to max-reps part with at least 30 seconds on the clock sill left over. Scale back the load, reps, or row distance as needed to meet this target. The intention is defiantly NOT to have you coming off the rower with 10 seconds or less to go!!
  • You are being given 3 lovely minutes rest after each round in order to help you be able to attack the next one with as much vigour as possible. Lets. Get. After. IT!!
  • This WoD is courtesy of CrossFit.Com.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of REPs in each round to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Thursday 06/09/18

Wednesday 05/09/18

pic.25:1:18

 WoD: “Shredder”

50 Bar Muscle Ups For Time

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(12 Minute Cap)

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  • This one is an absolute zinger or a WoD. LOTS of volume going on & the potential to ruin your hands for the week to boot! Take care to scale this one as needed.
  • We will have many varied scale options on offer for those working toward their Bar Muscle UPs or indeed their first pull ups.
  • WoD courtesy of CrossFit.Com.
  • Hold the standards. Form is priority as always.
  • 12 min time cap. Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Wednesday 05/09/18

Tuesday 04/09/18

Ain't no one gonna pick up that bar except you! #bettergetcrackingthen . Pic: Angela Clancy

Ain’t no one gonna pick up that bar except you! #bettergetcrackingthen
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Pic: Angela Clancy

 WoD: “Bambi”

For Time:

21 Deadlifts

China Town Run

18 Deadlifts

China Town Run

15 Deadlifts

China Town Run

12 Deadlifts

China Town Run

.

(Barbell = 102.5 / 70 kg)

.

  • Classic CrossFit at its finest
  • There are some tried & tested combinations in CrossFit programming that are just so beautiful together that there is no need to reinvent the wheel! WoD courtesy of CrossFit.Com.
  • Pick up that Heavy thing (with great form of course) a few times, & then try to run as fast as you can after each set! Simple hey!
  • Yet its that simplicity that allows us to garner a magnificent stimulus off the back end off it.
  • You wonder why this is called “Bambi”? You’ll find out on that first run!!
  • Compare to 24/01/18 (go search the actual date on BTWB to see your score)
  • Hold the standards. Form is priority as always.
  • 18 min time cap. Scale as needed.

 

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Post TIME to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Tuesday 04/09/18

Monday 03/09/18

Lisa . pic: Angela Clancy

Lisa
.
pic: Angela Clancy

 WoD: “Pressed”

[A]: Strength:

Tempo Strict Shoulder Press

5 – 5 – 5 – 5  (@30X0)

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[B]: WoD

As Many REPs in 6 Minutes:

1 Dumbbell Strict Press

1 Dumbbell Front Squat

2 Dumbbell Strict Press

2 Dumbbell Front Squats

3 Dumbbell Strict Press

3 Dumbbell Front Squats

4 Dumbbell Strict Press

4 Dumbbell Front Squat

5, 5, 6, 6, …… etc

(“RX = 15’s / 10’s)

.

  • Kicking your week off with some good ole pressing action. The Strict Press is to a strict (no pun intended) tempo of a 3 second lowering action. The bar is also taken from the floor so make it a slick power clean too!
  • REST 3 minutes between each set.
  • The WoD is a spicy little number! Get as far up the ladder as you can in the 6 minutes. Keep those legs rock solid straight on the pressing & absolutely NO thrusters at the end of your squat set going into your next pressing set.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post LOAD/s used on the barbell & then how many REPS from the WoD to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Monday 03/09/18

Saturday 01/09/18

C'mon Nitin. Only 45 more seconds till the next move :-) . Pic: Angela Clancy

C’mon Nitin. Only 45 more seconds till the next move 🙂
.
Pic: Angela Clancy

Special CrossFit Global Community WoD –

“Saved By The Barbell”

3 Rounds For Max Reps:

1 Minute of Burpees

1 Minute of Wall Ball Shots

1 Minute of Deadlifts

1 Minute of Med-Ball Sit Ups

1 Minute of Hang Power Cleans

REST 1 Minute

.

Men = 9 kg Ball;  52.5 kg Barbell for Deads & Cleans

Women = 6 kg Ball;  35 kg Barbell for Deads & Cleans

.

  • We are joining in with the global CrossFit Community today and are taking part in the first annual “Saved By The Barbell” Workout. We will be collecting gold & silver coin donations to go toward Sports Access Foundation Australia. A wonderful organisation that raise funds to go towards providing financial assistance for key sports projects and events for Australian kids who have a disability. Please give what you can & we will deposit a donation directly to them.
  • As for the workout itself, well its fun fest of sweat!! Modelled on the famous “Fight Gone Bad” WoD (did you know? “FGB” was also designed to be used as a charity fundraising WoD way back when).  This WoD runs to a rolling clock. You start at a station and try for as many reps as possible in 1 minute. On the class of “switch” or “change” you move to the next listed movement. The clock doesn’t stop or wait for you.
  • Keep a laminate sheet & marker (lid on) handy to chart your reps as you go.
  • We will run some set scales as far as the barbell is concerned. Thee will be a coulee of set weights on the bars to use. If on doubt go lighter than you think.
  • Scale as needed.

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Post Number of REPS to Beyond The Whiteboard.

These kids are bad ass!!

 

Posted in WODs | Comments Off on Saturday 01/09/18

Friday 31/08/18

Kay. . Pic: Angela Clancy

Kay.
.
Pic: Angela Clancy

(Partner) Hero WoD: “Bull

In a Team of Two

Complete 2 Rounds For Time:

200 Double Unders

50 Overhead Squats (62.5 / 42.5 kg)

50 Pull Ups

1 Mile Run

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Grab a buddy & tackle this one together!

.

  • August (& winter!) is coming to a close and our yearly jaunt at “Hero Month” has been a great success yet again. We are so proud at all of your efforts in tackling these tough workouts day after day.
  • Working as a partnership brings out levels of intensity & effort different to when you workout solo. Put in the hard yards together, communicate well with each other, encourage each other & then go buy each other a coffee afterward 🙂
  • Share the reps anyhow with only one person working at a time except for the run, you will run the distance together as a team.
  • This WoD was created to honour U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina. Click here to see when it first posted on “.Com”
  • 40 Min Time Cap. (will be tight so scale as needed and hustle hard)
  • Scale As Needed.

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Post Team name & your TIME to Beyond The Whiteboard.

Posted in WODs | Comments Off on Friday 31/08/18

Thursday 30/08/18

You gotta grind it out during "The Bear" !! . Pic: Angela Clancy.

You gotta grind it out during “The Bear” !!
.
Pic: Angela Clancy.

CBD Benchmark Cycle WoD (Re-test):

“The Bear Complex”

For Max Loads:

.

Comple 7 “cycles” to constitute a complete round.

One “Cycle” consists of :

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Behind The Neck Push-Press

.

  • Do 5 rounds total working up to your max.
  • You can rest as needed in between rounds.
  • DO NOT rest the bar on the ground, regrip on the ground or drop the bar within the round. If you do, you must restart the WHOLE round!!
  • This is a discrete version of The Bear (i.e: NO squat clean to thrusters, etc. Each move must be a separate & complete movement).
  • No Push Jerks either!! Press it out!
  • If you have never done “The Bear” before you are on for a treat!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Compare to 19/04/18.

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Post all loads to Beyond The Whiteboard.

Are you up for the Team Series? If you are not sure what it is and when its happening  watch the video below 🙂


Posted in WODs | Comments Off on Thursday 30/08/18

Wednesday 29/08/18

pic-24916

Hero WoD: “Taylor

Complete 4 Rounds For Time:

China Town Run

5 Burpee Muscle Ups

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If you’ve got a 20-lb. vest or body armor, wear it.

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  • Not a barbell in sight!
  • This Hero WoD poses a great question to those who will choose to tackle it. Just how hard are you willing to run to get back up to the gymnastics ahead of you. The volume is nice & low which means we can place some great emphasis on your gymnastics movement. If you have been working toward your Muscle Ups then today is a great chance to test or try something out. If you are scaling them then there is still great opportunity to test or try something out you have been building toward. First WoD of unassisted pull ups maybe???
  • In any case what both parties will have in common is that there is nowhere to hide in this one with regards to the runs! Before you know you will be right back on the charge again hitting those heady streets of China Town!!!
  • So we ask you again, Just how hard are you willing to run?????
  • This WoD was created to honour U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, 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 when it first posted on “.Com”
  • 18 Min Time Cap.
  • Scale As Needed.

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Post TIME to Beyond The Whiteboard.

Posted in WODs | Comments Off on Wednesday 29/08/18

Tuesday 28/08/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

Hero WoD: “Klepto

Complete 4 Rounds For Time:

27 Box Jumps (24″ / 20″)

20 Burpees

11 Squat Cleans (66 / 43 kg)

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  • Another classic Hero WoD. Starts off with high numbers and whittles its way down to that Heavy Barbell!
  • Be clinical with the reps in front of you. This will come an exercise of pacing it just right & executing each rep with fantastic form. That way you will  blend technique vs intensity just right & thus be able to attack that last round with gusto. 4 rounds may not seem like a lit BUT it will catch up with you if you aren’t careful.
  • This WoD was created to honour U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska. Click here to see when it first posted on “.Com”
  • 26 Min Time Cap.
  • Scale As Needed.

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Post TIME to Beyond The Whiteboard.

Posted in WODs | Comments Off on Tuesday 28/08/18

Monday 27/08/18

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 know you always do.

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WoD – “All From The Heart”

4 Rounds For Time:

Row 500m / 25 Calories Assault Bike

15 Push Press (62.5 / 42.5 kg)

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  • 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 22/08/17

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Post time to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Monday 27/08/18

Saturday 25/08/18

Nitin. . Pic: Angela Clancy

Nitin.
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Pic: Angela Clancy

 CBD BENCHMARK CYCLE WoD (Retest):

“Mr Joshua”

5 Rounds For Time:

China Town Run

30 Sit Ups

15 Deadlifts (115 / 80 kg)

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  • This marks the start of RETESTING your CrossFit CBD Benchmark Cycle WoDs! (If you aren’t aware of what that is read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year).
  • This one tested your work capacity & your ability to brace your midline under heavy loading whilst breathing hard! We’re sure you remember the feeling last time round that it felt like someone as adding weight to your bar when you were out on your runs! Brace that midline & don’t give into a poor position.
  • Look at your previous score and see where today takes you.
  • Do remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in August! For this one compare to 14/04/18
  • Take another note. The original WoD has GHD sit ups written in there. If last time we had you do Ab-mat sit ups and you had hoped to use the GHD today, have you been putting in the work on the machine?? If not (& we mean regular bouts of volume each week). If not then you won’t be using the GHD today.
  • Hold the standards. Form is priority as always.
  • 25 Min Time Cap. Scale as needed.

 

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Post TIME & some accurate notes on your Beyond The Whiteboard account.

Coming next month!!

Posted in WODs | Comments Off on Saturday 25/08/18

Friday 24/08/18

"I have the POWER!!" . Pic: Angela Clancy / Framing CrossFit

“I have the POWER!!”
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Pic: Angela Clancy / Framing CrossFit

 WoD: Three Minutes To Hell!

AMRAP in 3 Minutes

of:

4 Alternating Dumbbell Snatch (25 / 17.5)

6 Push Ups

8 Dumbbell Front Rack Lunges (2x 25 / 2x 17.5)

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REST 1 Minute,

Repeat for 5 Total Cycles.

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  • The 3 minute time domain is ugly! its very short & has you reaching for a pace far beyond your comfort zone. You churn your way through rep after rep until that elusive rest minute comes up, & when it does you find yourself lying on the floor breathing so hard when you should be on your feet trying to recover as best you can. The clock is ticking and all of a sudden it says “14 seconds left”. You can’t believe its nearly time to go again & then you hear your coach tell you to try & get the same number of reps again!! “Madness! Sheer Madness” you say. Yet when the buzzer goes again you find the will, belief & energy to muster up another great score again.
  • And so it all begins again!
  •  This is the sheer beauty of this WoD and many other CrossFit WoDs like it. Its ability to force you into uncomfortable levels of discomfort & yet still see you come out the other side better & more fit for the experience. The intensity & adaptation that is garnered through said intensity is what gets you results!
  • Get after this one today, end your working week with a bang & see Fri-yay through with a smile on your face!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of ROUNDS/REPS form each AMRAP to your Beyond The Whiteboard account.

Posted in WODs | Comments Off on Friday 24/08/18

Thursday 23/08/18

Pania. . Pic: Angela Clancy

Pania.
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Pic: Angela Clancy

Hero WoD: “Jack

Complete As Many Rounds As Possible in 20 Minutes

of:

10 Push Press (52.5 / 37.5 kg)

10 Kettlebell Swings (24 / 16 kg)

10 Box Jumps (24″ / 20″)

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  • A true classic on the menu today. This longer WoD allows you to find a steady pace. One that feels somewhat uncomfortable for long durations. The weights are not aggressive at al & should be very much aimed at keeping things unbroken for the vast majority of the time. This WoD is a great example of a power output workout. For sure, you can’t keep the highest power output going for 20 minutes straight but you can certainly keep it relatively high over the course. This one is spicy! Go out there & smash it!
  • This WoD was created to honour Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash. Click here to see when it first posted on “.Com” (check out some of the posted scores then too! Go Mikko!!)
  • Scale As Needed.

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Post Number of ROUNDS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Thursday 23/08/18

Wednesday 22/08/18

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!! Grab a buddy and go all in!!

The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

Oly Strength WoD:

 Clean

1 – 1 – 1 – 1 – 1 – 1 – 1

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  • Technical “Heavy Day” on the Rooftop!
  • When we refer to it as simply the “clean” we are referring to the SQUAT Clean.
  • Today is that day where we try to max out on our Clean. Warm up well with the drills & complexes we have for you, and then start hitting some singles. you want your first of the seven work sets to be about the 80% of a known 1 Rep Max. Builds from there if your moving well keeping the speed about you. Remember that it is not your job to pull the bar up to your shoulders. Simply PUSH the bar off the floor with your legs (as high as it will go without the aid of your arms) & then pull yourself UNDER the bar.
  • Go out there, move some weight, cheer your mates on to new PR’s (as they will to you), and grab some high five action!! Strength Days are the best when it comes to community interaction in the class. Go talk to someone you wouldn’t normally and cheer their lift on. You wouldn’t believe the confidence & reassurance that someone can feel when they get little moments like that given to them.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post all loads to Beyond The Whiteboard.

Use those legs!!


Posted in WODs | Comments Off on Wednesday 22/08/18

Tuesday 21/08/18

Welcome to the Rooftop of Dreams! . Pic: Rushay Ranjith.

Welcome to the Rooftop of Dreams!
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Pic: Rushay Ranjith.

 CBD BENCHMARK CYCLE WoD (Re-test):

“Fran”

For Time:

21 – 15 – 9 (reps) of:

Thrusters (42.5 / 30 kg)

Pull Ups

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  • This is the first of your Re-tests of the CrossFit CBD Benchmark Cycle. (If you aren’t aware yet of what that all means then read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year).
  • This one is the true CrossFit classic. The “Whats ya Bench Press?” in the CrossFit world!! Its a classic case of work capacity & moving through discomfort. When hitting the next rep is the last thing in the world that you want to do, it is in fact the very thing you should do!!
  • Remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in December! Lets see how you fare this time round if you did this one back in April.
  • We will be counting for each other in two waves so get ready to bring the heat!
  • Hold the standards. Form is priority as always.
  • 10 Min Time Cap. Scale as needed.
  • Compare to 30/04/18

 

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Post TIME on your Beyond The Whiteboard account.

Technique & Intensity can co-exist. In fact they need to if you really y want to get the absolute best results!

You just need to find the “most, most, most” concept. Not sure how? Set aside half an hour & watch the video below

Posted in WODs | Comments Off on Tuesday 21/08/18
Work out of the day
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Rooftop of Dreams
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