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Saturday 18/11/17

The moments before the moment. . What goes through your mind? . Pic: Angela Clancy

The moments before the moment.
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What goes through your mind?
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Pic: Angela Clancy

  WoD – “Cindy Got Jazzed Up!”

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Complete As Many Rounds As Possible in 20 Minutes

of:

5 Bar Muscle Ups

20 Burpee Box Jumps (24″ / 20″)

.

  • Simple? You bet!
  • Go attack this one.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

 

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Friday 17/11/17

It's not gonna move itself now is it? . Pic: Angela Clancy

It’s not gonna move itself now is it?
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Pic: Angela Clancy

  WoD – “Roll On Or Roll Over!”

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Every Minute On The Minute x 10 Minutes:

3 Power Cleans

3 Front Squats

3 Push Jerks

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> Use 65% of your best Clean & Jerk <<

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  • A real beaut of an “EMOM”. This isn’t your run-of-the-mill focus on positions for 2-3 reps then rest out the remaining 40 seconds to assess. This is about Barbell Cycling!
  • We want you to have 65% on the bar. Thats everyone on the rooftop. Lets see how well we go after all the EMOM’s we have put you through over the past few weeks/months.
  • Ideally you are hitting the complex unbroken. You are NOT allowed to link the moves together, in that we mean no turning your final power clean into a squat clean! Stand up that final power clean, then you can head into your squats. The jerks are push jerks, not split.
  • If you happen to get counted out somewhere along the way in the 10 rounds do NOT take rest. Simply reduce one rep off each move and keep going until the 10 mins have elapsed. Now if you happen to make it through all 10 rounds completely successfully then at round.minute 11 add 1 rep on to all moves (4,4,4). Should you get through minutes 11 & 12 at 4,4,4 then at minute 13 do 5,5,5 reps and see if you can hold it for two rounds. At this stage the workout will end at Minute 14.
  • Go attack this one.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Number of completed ROUNDS to Beyond The Whiteboard.

Inspiration for todays WoD

 

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Thursday 16/11/17

Matt wishing Di would in fact slow down!! . Pic: Angela Clancy.

Matt wishing Di would in fact slow down!!
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Pic: Angela Clancy.

  WoD – “The Dumbbell Party”

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For Time:

50 Single Arm Dumbbell Overhead Walking Lunges

40 V – Ups

30 Alternating Dumbbell Snatches

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REST 2 MINS

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30 Alternating Dumbbell Snatches

40 V – Ups

50 Single Arm Dumbbell Overhead Walking Lunges

.

>> RX is 20 / 15 kg Dumbbell <<

.

  • Dumbbell training is so valuable to your overall development, both athletically & from a balance/health standpoint.
  • As CrossFit founder Greg Glassman so elegantly puts it: “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.”
  • We like to expose you to Dumbbell frequently to illicit the unique neurological stimulus of making your limbs & joints fend for themselves.
  • The lunges WILL be tough. Scale as needed to ensure you perform it correctly under the guidance of your coaches. You will be allowed to use a different weight in the lunge as compared to the snatch if it makes sense & preserves stimulus.
  • Go attack this one, oh & watch out for them V-ups!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post TIME to Beyond The Whiteboard.

 

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Wednesday 15/11/17

Brendan. . Pic: Angela Clancy.

Brendan.
.
Pic: Angela Clancy.

WoD – “Strength Day”

.

[A]: Back Squat:

20 Reps

.

[B]: Pull Up Progression:

Sets / Reps / Standards dependant on ability & also numbers done last week.

.

  • Heavy day!!
  • This is the second week of a short but sweet back squat progression. Come on in and lets get some progress on from last week.
  • On the pull ups your movement standards, sets & reps are determined by your current ability. We will have all the numbers you need to know on the board. Be sure to come in today and don’t miss out on the chances to progress.
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Look back to last week and come in informed & ready about your numbers / standards.
  • If you weren’t in last week then yuu will need to look back on your most recent back squat 1RM & the opening set of pull ups from “Nicole in a boat” and use these stats to determine how you attack today.

.

 

Post LOAD from the Squat & what you did in your pull ups to Beyond The Whiteboard.

 

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Tuesday 14/11/17

That PR feeling! . Pic: Angela Clancy

That PR feeling!
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Pic: Angela Clancy

  WoD – “The Push Sandwich”

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For Time:

“Buy  – in”: 50 / 35 Calorie Row

Then…..

4 Rounds of:

15 Push Jerks (50 / 35 kg)

15 Burpees

Then…..

“Cash – out”: 50 / 35 Calorie Row

.

  • Who doesn’t love a good combo or rowing, barbell & burpees?
  • This one bites more than you think it will. Row or Bike hard yes but ease off the gas with 5 cals left to ensure you can transition to your barbell with little to no rest.
  • Be efficient & consistent on your 4 rounder. If the weight prescribed is “easy” then you be sure to show its unbroken (& top notch form) all the way. Oh & go faster then!!
  • Second go at the machine? First 4-5 cals to get some breath back then lat loose on it and finish strong!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post TIME to Beyond The Whiteboard.

 

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Monday 13/11/17

"Woo Hoo!! It's Monday!!" . Pic: Angela Clancy.

“Woo Hoo!! It’s Monday!!”
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Pic: Angela Clancy.

  WoD – “Move Like You Care”

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AMRAP in 12 Minutes

of:

China Town Run

9 Deadlifts (120 / 85 kg)

.

  • “Move like you care” – Carl Paoli.
  • Jumping on the back of Coaches Steph & Cera attending Carl Paoli’s #Freestyle Connection Seminar yesterday it is a nice reminder (with todays WoD in mind) that actually thinking & caring about how well you move your body through space and against external forces & objects matters so much more than you know.
  • Tomorrow is a heavy Barbell. It has 9 reps. Yes 9 reps is an odd number but so is 7, 11 & 13 but who’s counting?? What we are saying is when you go to pick up the Heavy Deadlift ask yourself A= are you doing it to YOUR best ability? And B= Why are you doing it? If you are picking up 120kg because you need to write “RX” or because Joe Bloggs across the room is then you need to find another reason!
  • Its Monday. It’ll be hot & sunny. Lets dang well go out there & embrace the start of the week & enjoy the hell out of this one!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post TIME to Beyond The Whiteboard.

Movement is universal. Essentially no matter the task, we all speak the same language.

 

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Saturday 11/11/17

Lest We Forget.

Lest We Forget.

  WoD – “Chips Away”

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For Time:

100 Double Unders

80 Wall Balls (9 / 7 kg, 10ft)

60 (45) Calorie Row

40 toes To Bar

20 Handstand Push Ups

100 Double Unders

.

  • Who loves a good chipper??
  • Chippers are great because they offer you one chance (the dubs aside) to attack that movement. today your training goal is to attack the wall balls, toes to bar & HSPU in as large an opening set as possible. On your Row/Bike use the first 5-7 cals to recover then try to pick up the pace.
  • You have two bites at those lovely double unders. For those that have these down pat try to go unbroken or as close to it as poss.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post TIME to Beyond The Whiteboard.

scores. 11/11/17

scores. 11/11/17

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Friday 10/11/17

Angela & Nathan Jumping into the weekend! . Pic: Cera Lai

Angela & Nathan Jumping into the weekend!
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Pic: Cera Lai

 WoD – “Dumb & Dumber”

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Complete As Many Rounds As Possible in 15 Minutes

of:

12 Dumbbell Burpees

12 Dumbell Front Rack Lunges

12 Dumbbell Weighted Sit Ups

.

RX = 20 / 15 kg Dumbbells

.

  • Simple movements often can be the most effective movements. This doesn’t mean they’re easy! 🙂
  • Couple simple movements with an awkward element? well you have yourself a recipe for Fitness my friends!
  • There is no requirement to jump with the Dumbbell Burpee. Simply stand up to full extension. Place the DB’s on to your shoulders for the ‘Fringes’, hands ON the handles. No ‘CF-Open style’ placement. Use just the one Dumbbell on your chest (like a bow-tie) for the sit up. Use an Abmat.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

scores. 10/11/17

scores. 10/11/17

 

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Thursday 09/11/17

Steph hitting up a brand new PR on the Clean & Jerk with a cool 79.5kg! . Pic: The CrossFit Games.

Steph hitting up a brand new PR on the Clean & Jerk with a cool 79.5kg!
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Pic: The CrossFit Games.

WoD – “Strength Day”

.

[A]: Back Squat:

20 Reps

.

[B]: Pull Up Progression:

Sets / Reps / Standards dependant on ability & benchmark numbers set last week.

.

  • Heavy day!!
  • This is the start of a short but sweet back squat progression. Come on in and see where you are starting!
  • On the pull ups your movement standards, sets & reps will be determined by your current ability. We will have all the numbers you need to know on the board. Be sure to come in today and don’t miss out on the chances to progress.
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • You will need to look back on your most recent back squat 1RM & the opening set of pull ups from “Nicole in a boat” and use these stats to determine how you attack today.

.

 

Post LOAD from the Squat & what you did in your pull ups to Beyond The Whiteboard.

The 20 rep back squat is no joke. Look how hard Andrea is breathing after just a few reps! Lets get after it!!

scores. 9/11/17 - 20 rep BSQ wk1

scores. 9/11/17 – 20 rep BSQ wk1

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Wednesday 08/11/17

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

Matt giving the bike a good go at the CrossFit Affiliate Cup on the weekend. Matt also went and set a new PR on his Snatch lift with a cool 90kg! Well done Matt!!
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Pic: The CrossFit Games

  Benchmark WoD – “Christine”

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3 Rounds For Time:

Row 500m

12 Deadlifts (1 x BW)

21 Box Jumps (20″)

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  • Classic Benchmark to dust off the Public Holiday!
  • Don’t underestimate this one, the “lightweight” deadlifts will soon become difficult. To find your true intensity in this one choose a weight on the bar, & height on the box, that will you to go fast & unbroken. This just leaves the row. You don’t need to PR your first row to get intensity here. Instead choose a time frame that is just a bit slower than your PR (think 10-15 secs slower than your out & out best) and hold that pace across. Find that tipping point to which it would become unsustainable and hover just under it. That will be how you find you (relative) True Intensity.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Compare to 07/09/16

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Post TIME to Beyond The Whiteboard.

Do you remember your first CrossFit WoD??

scores. "Christine" 8/11/17

scores. “Christine” 8/11/17

 

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Tuesday 07/11/17

We'd like to wish Diana farewell. Di has taken up a new role over in Perth, WA. She will be sorely missed at CBD. . She was an asset to our community up here, always wanting the best for others & cheering everyone on. Even having a stint as an intern toward the end of her time here. . Di, we wish you all the best & hope you settle in nice & quickly over there. We hope your new Box, wherever that may be, knows what a superstar member they are getting! Take care. . Pic: CrossFit Games

We’d like to wish Diana farewell.
Di has taken up a new role over in Perth, WA. She will be sorely missed at CBD.
.
She was an asset to our community up here, always wanting the best for others & cheering everyone on. Even having a stint as an intern toward the end of her time here.
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Di, we wish you all the best & hope you settle in nice & quickly over there. We hope your new Box, wherever that may be, knows what a superstar member they are getting!
Take care.
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Pic: CrossFit Games

 Melbourne Cup Public Holiday

Open Gym WoD –

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Every Minute In The Minute x 10 Minutes:

1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

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Home WoD option

Every Minute On The Minute x 20 Minutes:

10 Burpee To 6″ Target.

.

  • Today is a public Holiday and as such we are open in the morning (7:30am – 9:30am) for an extended Open Gym session.
  • If you come in feel free to do both parts but spread it out over some generous time (& share the floor space for those with barbells). Being an Open Gym session there will of course be a Coach in charge but it won’t run like a class scenario.
  • DO seek out the Coach for guidance on the EMOM.
  • On the lifting if you are feeling good & fast then build the load. Be sure you have spent ample time beforehand warming up before just jumping into it!
  • On the Burpees set your “target” up at least 6″ from your reach. Be it a pull up bar, a gymnastics ring or a beam in your back garden make sure its at least 6″ away so you have to JUMP! Scale the reps as needed if too great.
  • if you make it thru 10 rounds/mins then jump up 2 reps (e.g.: from 10 to 12 reps).
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Friendly reminder again. Today (Tuesday) is Melbourne Cup Day. We will be open in the morning for Open Gym only.

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Post LOAD/S from EMOM &/or Burppe SCORE (out of 20) to Beyond The Whiteboard.

Nice throwback Video to settle into on your day off. If you’ve ever wondered what we are on about when we talk about Mikko Salo & his little quirks then here you go.

He is a true CrossFit OG & a legend in the sporting side of CF.

 

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Monday 06/11/17

"Breathe. .... You got this!" "It's only Monday tho". "Yeah but we have tomorrow off work for a horse race!!" "Ah Yeah!" Pic: Angela Clancy.

“Breathe. …. You got this!”
“It’s only Monday tho”.
“Yeah but we have tomorrow off work for a horse race!!”
“Ah Yeah!”
Pic: Angela Clancy.

  WoD – “Beef Jerky”

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For Time:

China Town Run

30 Push Jerks (60 / 40 kg)

China Town Run

20 Push Jerks

China Town Run

10 Push Jerks

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  • Jerks! Again! Yassssssss!
  • This is a beautiful couplet that allows you to flourish. Run hard? absolutely! Go large on the Jerks? Heck yeah!! Go big on the reps and get that bad bot out the way so you can hit the hazy streets of Melbourne once more!!
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Friendly reminder. Tomorrow (Tuesday) is Melbourne Cup Day. We will be open in the mooring for Open Gym. There will be some suggestions on the board for what to do.

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Post TIME to Beyond The Whiteboard.

scores. 6/11/17.

scores. 6/11/17.

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Saturday 04/11/17

Our joint winners on the day at the 2107 WoD on the ROD Games! Partnering up for WoDs makes things so fun!! Pic: Angela Clancy.

Our joint winners on the day at the 2107 WoD on the ROD Games!
Partnering up for WoDs makes things so fun!!
Pic: Angela Clancy.

 Partner WoD: 

For Time (in teams of two): 

50 Handstand Push Ups

75 Toes To Bar

Run 800m Block

150 Shoulder To Overhead (35 / 25 kg)

300 Double Unders

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  • Fun Partner WoD today!!
  • Share the workload evenly across the moves. Even when resting you still need to meet some requirements:
  • HSPU: partner to hold a plank
  • T2B: partner to hold a hollow hold
  • Run the 800m together!
  • Shoulder to Overhead: partner holds a heavy D-ball on the chest
  • Double Under: Partner stands there & breathes.
  • Busy day with a LOT going on. Listen up at briefing to some set-scaling options & logistical notes.
  • 25 min Time Cap.
  • 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 03/11/17

The Rooftop Of Dreams. It's where the magic happens!! Pic: Angela Clancy

The Rooftop Of Dreams.
It’s where the magic happens!!
Pic: Angela Clancy

  WoD – “The Gift That Keeps On Giving!”

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AMRAP in 5 Minutes

of:

30 Wall Ball Shots (9 / 7 kg, 10ft)

30 Kettlebell Swings (24 / 16 kg)

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> Rest 2 Minutes. Repeat for 3 Total Cycles <<

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  • Little ripper of a WoD. Simple movements = an effective dose of intensity!!
  • The shorter time domain, along  with those rest periods, will demand we move FAST! Attack the wall ball & swings in as big a sets as you can muster.
  • After each rest period PICK UP WHERE YOU LEFT OFF (e.g.: you get 12 swings done & then you start at 13 swings).
  • Is this all there is to this to todays WoD?? Make sure you book in & see! 🙂
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Total number of ROUNDS/REPS to Beyond The Whiteboard.

Nearly go time for the Invitational !!

 

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Thursday 02/11/17

Sometimes the "simple stuff" is most effective!! Pic: Angela Clancy

Sometimes the “simple stuff” is most effective!!
Pic: Angela Clancy

 OLY WoD: 

[A]: Every Minute On The Minute For 7 Mins: 

2 Power Cleans + 1 Front Squat + 2 Jerks

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> Rest / Transition  2 Mins <<

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[B]: 10 Minutes on the Clock:

Hit a Heavy Clean & Jerk

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  • Technical & Heavy day all at the same on the Rooftop.
  • The first part is to prime your body, mind & CNS for the later section. Don;’t look to max out on this EMOM. Move well & efficiently. Start around 60-65% of your 1RM and only add load if appropriate (& if you get time to add weight!!).
  • The second section is all you. You get 10 mins on the clock. Hit as many singles as you like in the timeframe. Above all else put into practice everything we teach. Positions, leg drive, finish. etc etc. Get after it.
  • Lots of lifting today, get in EARLY to further prep your shoulders, hips, ankles, etc to move as best you can.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post the EMOM loads, the post the THREE best singles you make after that. to Beyond The Whiteboard

CrossFit Christmas in Melbourne continues to see Games Athletes & HQ sightings all over town! To whet your appetite for the weekend here is the story behind the CrossFit Invitational.

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Wednesday 01/11/17

"3 - 2 - 1 GO !!" Pic: Angela Clancy

“3 – 2 – 1 GO !!”
Pic: Angela Clancy

  WoD – “Seven Times a Charm”

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7 Rounds for time

of:

7 V-ups

7 Ring Dips

21 Double Unders

.

  • Not a barbell in sight!
  • Gymnastics are a massive component to Crossfit training. Sure everyone loves to move a barbell because its very linear. you can literally see the progress by hoe many plates are on the bar or how many times you lifted it. Gymnastics however requires more due diligence. You got to put the time in and practice positions, allow your body to hit certain ranges of motion naturally and then build strength in all these areas.
  • Ring dips are an overlooked movement that gets avoided time & again. They are however an amazing developer of chest, shoulders & arm strength, Those of you that want Muscle Ups, how are your dips and are they proper FULL range of motion? You can kip some? Ok cool, can you do strict & if so how many?
  • Lets find out tomorrow. 🙂
  • Little challenge on offer for those make a certain time grade!
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post TIME to Beyond The Whiteboard.

 

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Tuesday 31/10/17

Our Winners & place-getters at the 2017 WoD on the ROD Games! Pic: Angela Clancy.

Our Winners & place-getters at the 2017 WoD on the ROD Games!
Pic: Angela Clancy.

 Strength WoD: 

For Load:

Back Squat 

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1- 1

.

  • Heavy Day!!
  • This is a great Community day. Its a chance to crank the tunes, watch each other lift & cheer the house down! Group off in 2’s, 3’s or even 4’s & take turns lifting and spotting for each other (you don’t need to share a bar/rack). This way when you go for your bigger lifts near the end you will have your mates cheering you on which makes a world of difference!!
  • The focus is on the 1’s today. Use the 5’s & 3’s to prime your CNS and mindset for those singles. This means checking the go at home for what you can lift for a 5 or 3!!
  • We are using using your best single as a benchmark for a further progression we plan on bringing in. Be sure to get in & be even surer to record your numbers!!
  • Lots of lifting today. Great chance to develop our shoulder/back area. Should you crave some Huffy Puffy after class look to the Comp extras on the whiteboard and get it on!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post all Loads to Beyond The Whiteboard

Never too old for CrossFit!!!

scores1 "back squat 5-5-3-3-3-1-1-1-1-1" 31/10/17

scores1 “back squat 5-5-3-3-3-1-1-1-1-1” 31/10/17

scores "back squat 5-5-3-3-3-1-1-1-1-1" 31/10/17

scores “back squat 5-5-3-3-3-1-1-1-1-1” 31/10/17

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Monday 30/10/17

The 2017 WoD on the ROD Games. #Community Pic: Angela Clancy

The 2017 WoD on the ROD Games.
#Community
Pic: Angela Clancy

  WoD – “Nicole in a Boat”

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AMRAP in 20 Minutes

of:

Row 400m

MAX Reps Pull Ups

.

  • Little twist on a Benchmark Classic. The  format is very much the same. You row your 400m & when its time to jump up on the pull up bar it is for a MAX effort set of pull ups (If you’re “open focused” it’ll be C2B). Once you come off the bar, its time to row again!
  • We will be using today to benchmark some numbers to go forward with so listen up during the briefing at the start of class.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS first, then input your PULL UP to Beyond The Whiteboard.

This is Awesome!!

 

scores. "Nicole in a boat" 30/10/17

scores. “Nicole in a boat” 30/10/17

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Friday 27/10/17

Only ONE more day till the WoD on the ROD Games 2017 Pic: Niki Platis

Only ONE more day till the WoD on the ROD Games 2017
Pic: Niki Platis

 OLY WoD: 

[A]: Every Minute On The Minute For 7 Mins: 

2 Power Snatch + 1 Full snatch

.

> Rest / Transition  2 Mins <<

.

[B]: 10 Minutes on the Clock:

Hit a Heavy Snatch

.

  • Technical & Heavy day on the Rooftop.
  • The first part is to prime your body, mind & CNS for the later section. Don;’t look to max out on the EMOM. Move well & efficiently. Start around 60-65% of your 1RM and only add load if appropriate.
  • The second section is all you. You get 10 mins on the clock. Hit as many singles as you like in the timeframe. Above all else put into practice everything we teach. Positions, leg drive, finish. etc etc. Get after it.
  • Lots of lifting today, get in EARLY to further prep your shoulders, hips, ankles, etc to move as best you can.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post the EMOM loads, the post the THREE best singles you make after that. to Beyond The Whiteboard

Get ya in the mood to lift??

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Thursday 26/10/17

Crystal in a bit of struggle town ! Pic: Niki Platis.

Crystal in a bit of struggle town !
Pic: Niki Platis.

 WoD – “The Chief”

AMRAP in 3 Minutes:

3 Power Cleans (62.5 / 42.5 kg)

6 Push Ups

9 Air Squats

.

Rest 1 Minute. Repeat AMRAPs for 5 Total Cycles. Each time start over at the top again.

.

  • Classic Benchmark workout on the menu! This one packs a punch! The key here is choosing a weight on the barbell that challenges you yes, BUT you remain unbroken all the way through. Going unbroken on your Push ups & Air Squats should be on your radar too! Keep it flowing along and you will see the rounds soon total up!
  • Try to stick with a pace that you can handle on all 5 Cycles.
  • Go for it.
  • Hold the standards. Form is priority as always.
  • Compare to 27/06/16
  • Scale As needed.

.

 

Post Number of ROUNDS from each amrap to Beyond The Whiteboard.

Just like this (except for the dumping!)

scores 1 - 26/10/17  "The Chief"

scores 1 – 26/10/17
“The Chief” 

Scores 2 - 26/10/17  "The Chief"

Scores 2 – 26/10/17
“The Chief”

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Wednesday 25/10/17

Mihali in that infamous Assault Bike WoD, WoD on the ROD Games 2014.

Mihali in that infamous Assault Bike WoD,
WoD on the ROD Games 2014.

 Strength WoD: 

For Load:

[A]: Strict Press 

3 – 3 – 3

[B]: Push Press

3 – 3 – 3 – 3

[C]: Bent Over Row (Underhand Grip)

6 – 6 – 6 – 6 – 6

.

  • Heavy Day!!
  • Leaving the legs alone for a day 🙂
  • Try to build upon each Overhead set as you go. On the Rows no “rubber-necking”. Stay firm & still as you pull the bar toward you. We are going palms forward so the bar will want to hit your mid-stomach area, just around or above the belly button (NOT up near your ribs/chest. Don’t turn it into an upright row).
  • Lots of lifting today. Great chance to develop our shoulder/back area. Should you crave some Huffy Puffy after class look to the Comp extras on the whiteboard and get it on!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post all Loads to Beyond The Whiteboard

This is such a beautiful video. CrossFit isn’t just about performance & the “games”. CrossFit is a genuinely good, life-affirming program that continues to improves peoples lives all the round the world EVERY DAY.

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Tuesday 24/10/17

Inaugural Ladies champ Cat. Circa 2013 WoD on the ROD Games. Pic: Frankie Lee Matthews.

Inaugural Ladies champ Cat. Circa 2013 WoD on the ROD Games.
Pic: Frankie Lee Matthews.

WoD – “The Wheels Keep On Turning”

[A]: 

8 Mins to find a:

“Heavy 3” Deadlift.

.

[B]: 

3 Rounds For Time:

15 Deadlifts (100 / 70 kg)

15 Box Jumps (24 / 20″)

.

  • Some classic Strength & Conditioning WoD today. Lift something heavy then lighten the bar & move FAST!
  • Hitting a “Heavy 3” is just that. Build the weight appropriately in the time allotted and lift some heavy sets. It not about chasing set percentages or maxing out!
  • WoD wise, this is FAST! Within finding top-level Fitness from a CrossFit program our endeavour is “Increased Work Capacity”. Part of the ways to get here is to Move Large Loads, Long Distances & Quickly. Choose a weight on the bar you can go unbroken on round 1 at least.
  • View this as “Threshold Training”. Rather than go out hot and peter away. Hit some constant split times per round. Lets not confuse this with easy pacing! Threshold training is you workout at or just under your limit before any wheels would fall off. This is a LOT harder to pull off than it sounds!
  • Go for it.
  • Hold the standards. Form is priority as always.
  • 12 Minute Time Cap. Aim well below that. Scale As needed.

.

 

Post Best LOAD form part A, then your TIME to Beyond The Whiteboard.

Watch this.

 

scores. 24/10/17

scores. 24/10/17

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Monday 23/10/17

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)

.

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

.

  • 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 RETEST for the Whole-Food Nutrition Challenge benchmark test. Its been a challenging 7 weeks so well done for getting through! Last time we asked you make accurate notes on your time, load choice, number of breaks, etc. Be sure to have a look at them before you hit this..
  • Hold the standards. Form is priority as always.
  • 16 Minute Time Cap. Aim is sub 12 mins OR try to beat your old time! Scale As needed.

.

 

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

scores "Mental Karen" 23/101/7

scores “Mental Karen” 23/101/7

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Saturday 21/10/17

One more week to go!! #wodontherodgames

One more week to go!! #wodontherodgames

  WoD – “Mary Counts Calories”

.

Complete As Many REPs As Possible in 20 Minutes

Of:

5 Handstand Push Ups

10 Alternating Pistol Squats

15 (10) Calorie Row

.

  • Super WoD with a decent amount of gymnastics skills layered in.
  • AMRAP’s are a great form of working out in which to test out new scaling options, or to try hitting g a certain move at RX for the first time. With the time domain set in stone at 20 minutes you are in no danger of choosing wrongly & getting left behind.
  • Pick either the Handstand Push Ups (HSPU) or the Pistol Squats as your focus point and give yourself an aim. Be it challenge yourself to do ALL your HSPU sets unbroken by allowing yourself more rest before attempting them. Or work on your Pistol progressions in the WoD. Are you struggling with ankle range? Put your heel on a 5kg plate. Struggling with tight hips or hamstrings? stand on a box and allow your straight leg to be lower than normal. Whatever you choose promote RANGE OF MOTION. Work your muscles to fullest range on the day and teach them they can hit those positions. Given time & practice you WILL improve in those positions.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

Scaling is there to make us better and progress

scores 21/10/17

scores 21/10/17

 

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Friday 20/10/17

Like Grease Lightning!! Pic: Angela Clancy

Like Grease Lightning!!
Pic: Angela Clancy

  WoD – “Maximum Velocity”

.

Complete As Many REPs As Possible in 14 Minutes

Of:

“Buy-In” 5 Rounds:

8 Dumbbell Shoulder To Overhead

10 Box Jump Overs (24″ / 20″)

.

Then in the remaining time……….

.

MAX Reps Burpee Pull Ups

.

  • Go out blasting your way through the 5 rounder as quick as you can (form withstanding). See how much time you can get on those Burpee Pull Ups!
  • Burpee Pull ups are a great way to harness your kipping action if you are refining that. They are also a great way to accumulate a far bit of value in pull ups too.
  • We often see people getting some of their first unassisted pull ups when this comes on the menu. See if you’ve got it in you today.
  • On the Dumbbells they are meant as Heavy overheads but not so Heavy you get bogged down. Choose a weight that you can go 10 reps unbroken on the first 3-4 rounds at least.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of REPS to Beyond The Whiteboard.

Oldie but a goodie

 

Posted in WODs | Comments Off on Friday 20/10/17

Thursday 19/10/17

#TBT to our "Decades Day" Go Trent!

#TBT to our “Decades Day” Go Trent!

 Strength WoD: 

For Load:

[A]: Sumo Deadlift High Pull 

5 – 5 – 5

[B]: Front Rack Lunge

10 – 10 – 10

.

[C]: Little Piece to finish things off nicely

.

  • Heavy Day!!
  • Two not-so-often used movements in a strength day today. The Sumo Deadlift High Pull (SDHP) is an AWESOME movement in which to properly display your Core To Extremity movement. Use those legs & hips to drive the bar up, keep the arms long, SHRUG & then pull that bar high!!
  • Another great reason for the SDHP is that we get to rotate our scapula UPWARDs as we do this move. Most moves will have you do the opposite so its great to work this into your skill-set!
  • The Front Rack Lunge is also a FANTASTIC strength builder and is in a unilateral way. Unilateral work is fancy terms for single work. Single leg work is so important as it help address strength balances from your strong side to your weak side. Get your booty on with amazing builder!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Posted in WODs | Comments Off on Thursday 19/10/17

Wednesday 18/10/17

Brett. Pic: Angela Clancy.

Brett.
Pic: Angela Clancy.

  Open WoD – “17.5”

.

Complete 10 Rounds For Time:

9 Thrusters (42.5 / 30)

35 Double Unders

.

  • Time to retest this bad boy!
  • For those who haven’t done this before this is a potentially long & rough workout. Choose a weight on the bar that you can keep unbroken for the majority, if not all of, the round.
  • The doubles will mount up so be sure your skipping is on point & minimise the faffing between the movements!!
  • During the CrossFit Open they issued a 40 minute time cap. We are not! Today you get a maximum of 25 mins. Your aim? Sub 20, sub 15 even!
  • There will be plenty of scaling options on offer as always, including the offical scale option used in the Open itself.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Compare to 25/03/17. Scale As needed.
  • 25 Min Time Cap

.

 

Post TIME to Beyond The Whiteboard.

This. Is. Fast!

 

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

Tuesday 17/10/17

Sandra. Pic: Angela Clancy.

Sandra.
Pic: Angela Clancy.

  Oly WoD – “Power To The People”

.

Every 90 Seconds x 10 Rounds (15 mins)

Complete:

1 Power Clean & Jerk

+

2 Hang Power Cleans

.

  • Technical WoD today. Today dial in those positions we have been speaking about the past many weeks & apply it with precision!
  • Today there will no sweaty finishing piece, just this. Just you, the lifting, a barbell, some weight, a clock, a rep scheme & some awesome technique! Because of this try to build some load across the sets. Challenge yourself by all means but DON’T load that form!
  • We will drill reps again & again before the clock even starts. So rest assured you WILL get some hard exercise in today!
  • If you’re able to, link the power clean & jerk. If not then don’t. For the hang power cleans, think fast, act fast & move fast!
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post LOADS to Beyond The Whiteboard.

Got your mobility on point?

 

Posted in WODs | Comments Off on Tuesday 17/10/17

Monday 16/10/17

NEW spring threads have dropped! Navy "Rooftop of Dreams" Tee & BRAND NEW "Collectively Stronger" 3/4 Sleeve Raglan top. Get yours while they last!!

NEW spring threads have dropped!
Navy “Rooftop of Dreams” Tee
& BRAND NEW “Collectively Stronger” 3/4 Sleeve Raglan top.
Get yours while they last!!

  WoD – “The Simple Life”

.

Complete As Many Rounds As Possible in 20 Minutes

of:

China Town Run

15 Kettlebell Swings (24 / 16 kg)

15 Ring Rows

.

  • Kicking the week off with some simple Fitness. Run – Hinge – Pull. View upon this workout as a chance to get absolutely better at Fitness. Yes we used that term. Simple workouts breed Intensity & thats why we love them!
  • We challenge you to Run faster than ever before. Do all the swings & rows unbroken to the highest degree of quality. Do all that and you will get a buck ton of work done, AND you will be Fitter!
  • NOTE: For any of our guys involved at the Weekends Affiliate All Stars Team Comp (well done btw!!), still come on in and treat this as an “active recovery WoD”. 
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

Even the ABC are on board!!

 

Posted in WODs | Comments Off on Monday 16/10/17

Saturday 14/10/17

Shelvia. Pic: Angela Clancy.

Shelvia.
Pic: Angela Clancy.

  WoD – “Oh Yes”

.

Complete 3 Rounds For Time

of:

800m Block Run

25 Deadlifts (85 / 62.5 kg)

50 Wall Balls (9 / 7 kg, 10ft)

.

  • Long one today. Try to run the distance as hard as you can first up. See if you can go unbroken on the barbell & when you get to the Wall Ball Shots, open up with as big a set as you have right there & then and see if it carries you to 50 reps!!
  • Remember the 800 block run is once round the city block + a loop of our building itself.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • NO TIME CAP. Shoot for sub 30!

.

 

Post TIME to Beyond The Whiteboard.

Oldie but a goodie

 

Posted in WODs | Comments Off on Saturday 14/10/17

Friday 13/10/17

Snap! Cera & Pania. Pic: Angela Clancy

Snap! Cera & Pania.
Pic: Angela Clancy

 Strength WoD – “Thrustered”

.

For Load:

Thruster

2 – 2 – 2 – 2 – 2 – 2  -2 – 2 – 2 – 2

.

  • Heavy Days are an awesome & vital component of any CrossFit program. Literally spending the entire class on learning & lifting is an amazing way to MASTER the move.
  • They are also tremendous Community builders. Buddy up with someone, watch each other, cheer for each other. Chat to new people in class. Crank up the tunes & grab yourself some high fives!!!
  • Use your legs & hips wisely & go have fun!!!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post LOADS to Beyond The Whiteboard.

Be aggressive in your HIP EXTENSION

 

Posted in WODs | Comments Off on Friday 13/10/17

Thursday 12/10/17

Auditioning for the musical "Fame'!! Pic: Angela Clancy.

Auditioning for the musical “Fame’!!
Pic: Angela Clancy.

  WoD – “All The Dumbbell”

.

Complete As Many Rounds As Possible in 15 Minutes

of:

1 Round of Dumbbell “DT” (22.5 / 15 kg)

China Town Run

.

  • Spicy is a word often overused in CrossFit Workouts. Today however demands such an outlandish label!! Can you go unbroken on all 27 reps? (yep we did the math for you!).
  • Oh you can go unbroken on the first round? Cool! Now can you continue to do so throughout this WoD? Now theres a nice stimulus to aspire to hit today! Choose a weight that will challenge you, we don’t want it feeling crazy light, & strict to go as unbroken as possible all the way.
  • 1 Round of “DT” is: 12 DB Deadlifts; 9 DB Hang Power Cleans; 6 DB Push Jerks.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

 

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Wednesday 11/10/17

Nothing like a bit of fun on the Rooftop with some Rowing intervals Pic: Angela Clancy

Nothing like a bit of fun on the Rooftop with some Rowing intervals
Pic: Angela Clancy

  WoD – “All Downhill”

.

Complete For Time

Row 1000m

Rest 4 Mins

Row 750m

Rest 3 Mins

Row 500m

Rest 2 Mins

Row 250m

.

  • Rowing intervals are good for the soul!
  • You are getting (an intended) equal or greater than, rest to work ratio. Go as hard a you’re able to on each distance!
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of REPS to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Wednesday 11/10/17

Tuesday 10/10/17

Its just you and the Barbell! Pic: Angela Clancy

Its just you and the Barbell! Pic: Angela Clancy

 WoD – “OLY OLY OLY, Oi Oi Oi !!”

.

[A]: Every Minute For 5 Mins

Complete :

1 Hi-Hang Power Snatch + 1 Snatch Balance + 2 Overhead Squats

.

[B]: Every 90 Seconds For 5 Rounds (7:30):

1 Hi-Hang Power Snatch + 1 Hang Snatch + 2 Overhead Squats

.

[C]: Tabata Time!

Tabata Squats Holding a Bumper Plate (20 / 15 kg)

.

  • Getting some solid lifting in today. If you are moving it well try to add load each round. If it didn’t feel good, or it didn’t look good enough to your Coach then repeat the load or lower the load.
  • Working barbell complexes offers up so much take-away value. You get the exposure to holding onto to a heavy bar without letting it go. You also get to work at sub-maximal loading as doing 4 reps in a row of a technical move will naturally have you lifting less than if you were to say just hit a heavy power snatch single. Moving the sub-max loading then allows you to move the weight really technically well hitting all the relevant positions along the way.
  • Don’t feel like you’ve had your “CrossFitness” swept away from under you. Add up all the reps you will hit over all the minutes and it soon adds up.
  • On the hi-hang power snatch we want the bar at the pockets (aka hi-hang). The hi-hang will likely be your limiting factor with loading. Be sure to pill UNDER hard & fast!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post LOADS from the second ’emom’ & post your Tabata REPS to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Tuesday 10/10/17

Monday 09/10/17

Cat. Pic: Angela Clancy

Cat.
Pic: Angela Clancy

  WoD – “Whats Your Lucky Number?”

.

Complete As Many Rounds As Possible in 7 Minutes

of:

7 Toes To Bar

7 Push Ups

7 Pull Ups

7 Push Ups

.

> REST 3 Mins then Repeat <<

.

  • Lets kick this week off with a Gymnasty bang!
  • Theres a fair amount of volume going on here today. The double whammy on the push ups will certainly pack a punch! The AMRAP’s are in two batches to preserve high levels of (relative) intensity. Scale as needed in order to keep yourself moving!
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of REPS to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Monday 09/10/17

Saturday 07/10/17

Its only 3 short weeks until the 2017 WoD on the ROD Games!!! Have YOU signed up yet??? Proudly sponsored by True Protein. We have two tasting sessions today at 8:20am & 10am.

Its only 3 short weeks until the 2017 WoD on the ROD Games!!!
Have YOU signed up yet???
Proudly sponsored by True Protein.
We have two tasting sessions today at 8:20am & 10am.

  WoD – “Bells Gone Bad”

.

5 Rounds, 1 Min at Each Station for MAX REPS:

1 Min Reverse Kettlebell Lunges

1 Min Burpees

1 Min KB Sumo Deadlift High Pulls

1 Min Wall Ball Shots

1 Min Kettlebell Swings

1 Min REST

.

  • Like the classic WoD “Fight Gone Bad” the clock will roll on continuously. You have 1 minute at each station vying for as many reps as possible in the time frame. You will hear the call of “change” or “rotate” and move straight into the next station (there is no stopping the clock between moves so move fast).
  • This one will bite & absolutely test your Kettlebell skill-set out no end!
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of REPS to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Saturday 07/10/17

Friday 06/10/17

A lot is clearly going through Di & Steph's minds here. What do you reckon they're thinking about?? Answers on a postcard! Pic: Angela Clancy

A lot is clearly going through Di & Steph’s minds here. What do you reckon they’re thinking about??
Answers on a postcard!
Pic: Angela Clancy

  Benchmark  WoD – Power “Elizabeth”

.

For Time:

21 – 15 – 9 (reps) of:

Power Cleans (62.5 / 42.5 kg)

Ring Dips

.

  • The classics never grow old. This beautiful Couplet falls smack bang into that category!!
  • There is something inherently elegant when you place a moderately heavy barbell against a taxing & skilful gymnastics move. The Ying & Yang of it all makes for a marriage of pure Fitness gain!
  • Today we are prescribing the Cleans as POWER Cleans (normally you would find “Liz” done traditionally with a Squat Clean). This is because we are targeting a short & fast tine domain. Somewhere in the 4-7 minute time range. In order to hit the intended dose response & stimulus you may need to scale to meet this expectation. We are capping the WoD at 10 minutes anyhow so please be wise and scale as required. Choose a weigh to the bar that when fresh you could knock out 12-15 reps in a row.
  • For the Ring Dips your mobility will be as much under the spotlight as your strength. We will test out the ring supports holds in both the top & bottom too see how you handle such positions. From there we will determine whether you use rings (& if so how many reps is appropriate) or use a box dip.
  • As always go out there, try your hardest & have sone fun with this one!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post TIME to Beyond The Whiteboard.

Now doing three of these Benchmarks in a row is just silly but thats a pretty cool “Elizabeth” time at the start tho!!

 

Posted in WODs | Comments Off on Friday 06/10/17

Thursday 05/10/17

Mihali getting focused before the next big set! Pic: Angela Clancy.

Mihali getting focused before the next big set!
Pic: Angela Clancy.

  Strength WoD – “Beef Jerky”

.

For Load:

Push Jerk

5 – 5 – 5 – 5 – 5

.

  • The overhead press series has three waves, or progressions to it. We start out with the basic Strict Shoulder Press. Here we learn the tenets of position, midline bracing, bar path & of course raw strength. The Strict Press though has its limitations in how much you can press without giving the bar some extra “motivation”.
  • Next up you learn the Push Press, here we start to venture into the world of Core To Extremity movement. That is where we use our hips (core) and translate all of the power there out to the extremities (your arms/shoulders). We learn too how to correctly dip and then drive the bar up & off your shoulders. You finish this move off with some raw pressing power by keeping your legs locked after you’ve thrusted it up. This too will have it limitations. Granted we are looking at getting around 20-30% more over your head than a Strict Press but it will have its limits.
  • After these two we turn our attention to the Push Jerk. Here we will now look to use the Core To extremity power via your Dip-Drive and push yourself back UNDER the heavy barbell and re-stand back up with use of those powerful legs of yours.
  • Yes the Jerk will again see you lifting around 20-30% more than your push press but this move is never to underestimated or taken for granted. You have to have earned the right to throw a Heavy Jerk overhead. Be sure that the basics of the Press & Push Press have been mastered before you look to hit a 5RM in the Jerk .Make no mistake if you get your timing right you can get some serious load over your head and realise just howe important & powerful your HIPS really are.
  • Key points to remember: You drive the bar up with your LEGS, you then drive (or press) your body down UNDER the bar with your arms. The intention is not to press the bar up all the way. Use your legs & hips wisely & go have fun!!!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post LOADS to Beyond The Whiteboard.

Be aggressive in your jerk technique.

We’ll be after your torso position today. Lets look to stay as vertical as you can when in the dip-drive phase

 

Posted in WODs | Comments Off on Thursday 05/10/17

Wednesday 04/10/17

Will you be having as much fun as Di in todays WoD?? Pic: Angela Clancy

Will you be having as much fun as Di in todays WoD??
Pic: Angela Clancy

  WoD – “Fresh Start”

.

Complete As Many Rounds/Reps As Possible in 4 Minutes 

of:

40 / 30 Calorie Row

8 Dumbbell Snatch (22.5 / 15 kg)

8 Ab-mat Sit Ups

20 Double Unders

.

Rest 1 Minute. Repeat for a total of 4 “Cycles”

Decrease the Calories by 5 each AMRAP (Row: 35/25, 30/20, 25/15. Bike: 30/22, 25/17, 20/12, 15/7 )

.

  • Super-Duper spicy intervals today! You gotta really want to hit those cals hard to get the best out of this one.
  • When you complete 1 round head back to the rower/bike and if the time is favourable see if you can complete the cals again and then go pick up that Dumbbell one more time. If the time doesn’t look to be on your side then get as many as possible in the time left!
  • The one minute break is very short. Only enough time to capture some breath and note your score. Remember we are decreasing the calorie target down each time.
  • If you end up using the Assault Bike your calorie targets are: 30/22, 25/17, 20/12, 15/7
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS/REPS fro each one to Beyond The Whiteboard.

Do you row differently for Calories than you do for Metres? Have a watch here & understand why you don’t need to do that.

 

Posted in WODs | Comments Off on Wednesday 04/10/17

Tuesday 03/10/17

Candice digging that Bike. Pic: Angela Clancy.

Candice digging that Bike.
Pic: Angela Clancy.

 WoD – “Those Legs Tho”

.

[A]: Every 90 Seconds For 15 Mins (10 Rounds)

Complete :

1 Power Clean + 1 Hang Squat Clean + 1 Hi-Hang Squat Clean

.

[B]: Assault Bike Conditioning:

[B1]: 1 Minute MAX Assault Bike Calories

[B2]: Surprise! 🙂

.

  • Getting some solid lifting in today. If you are moving it well add load each round. If it didn’t feel good, or it didn’t look good enough to your Coach then repeat the load or lower the load.
  • Working barbell complexes offers up so much take-away value. You get the exposure to holding onto to a heavy bar without letting it go. You also get to work at sub-maximal loading as doing 3 reps in a row of a technical move will naturally have you lifting less than if you were to say just hit a heavy power clean single. Moving the sub-max loading then allows you to move the weight really technically well hitting all the relevant positions along the way.
  • Don’t feel like you’ve had your “CrossFitness” swept away from under you. Add up all the reps you will hit over the 15 minutes and it soon adds up.
  • On the 2 hang cleans we want the first rep 1″ above your knees (lo-hang), & the 2nd rep done with the bar at the pockets (hi-hang). The hi-hang will likely be your limiting factor with loading. Be sure to pill UNDER hard & fast!
  • Have fun on the Bikes after. Hit the 1 min test as hard as possible. Enjoy the “Surprise” that goes after.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post LOADS from the ‘mom’ & post your BIKE results to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Tuesday 03/10/17

Monday 02/10/17

Cat & Kay doing the do-si-do !! Pic: Angela Clancy.

Cat & Kay doing the do-si-do !!
Pic: Angela Clancy.

 WoD – “Miami Vice”

.

Complete 5 Rounds For Time

of:

10 Hang Power Snatch (42.5 / 30 kg)

China Town Run

.

  • CrossFit challenges us to tackles many forms of Fitness and make it our own. Some like just the barbell. Other prefer the “cardio” side of things. Where the sweet spot can be found though is blurring the lines between the two!
  • The bar intention is moderate weight at best. The runs should be aggressive but consistent. find your pathway through this WoD and come in under 20 minutes!
  • Can you hold on to ALL the Snatch reps unbroken?? Hint: if you use the Hook Grip it WILL be easier! Today we will run the “no-hook, gimme burpees” penalty).
  • Hold the standards. Form is priority as always.
  • 20 min cap. Scale As needed.

.

 

Post TIME to Beyond The Whiteboard.

Hook Grip folks!!

 

Posted in WODs | Comments Off on Monday 02/10/17

Saturday 30/09/17

Brendan & Mihali. Pic: Angela Clancy. HUGE shout out to all who hit up the Team Series WoDs yesterday!! Very proud of you all!!

Brendan & Mihali.
Pic: Angela Clancy.
HUGE shout out to all who hit up the Team Series WoDs yesterday!! Very proud of you all!!

 Benchmark WoD – “Barbara”

.

Complete 5 Rounds, Each For Time

of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

>> REST exactly 3 Minutes between Rounds <<

.

  • A true classic WoD, “Barbara” is a fine test of gymnastics volume. Simply put how do you hold up to the rigours of lots and lots of pull ups & push ups??
  • These reps quickly catch up with you and you soon realise that your form & technique will be the reason why you proper in this one. We value movement standards very high up on the ROD. One such thing we hold din high regard is your ability to withstand & tackle the movements &/or scaling options with the upmost integrity. We do NOT allow mid-WoD changes to scaling (unless a coach has deemed it necessary for your own well being). You are always held accountable to your choices and we like you to stick by them. If it helps you decide then consider that we’d like the pull ups done in 1-3 sets and the push ups done in 1-4 sets.
  • For those that are new to this workout we will chat about appropriate overall volume to the.
  • For those of you who’ve done this many a time with us, you will have old scores to compare to but also consider placing a training emphasis to the workout. Can you do the pull ups unbroken every round? If so can you butterfly them each round? There is ALWAYS a way to challenge yourself to become better.
  • Hold the standards. Form is priority as always.
  • We will place a Scale As needed.
  • Compare to 13/05/17

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Post TIME of each round (running times will do) to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Saturday 30/09/17

Thursday 28/09/17

Pania. Pic: Angela Clancy

Pania.
Pic: Angela Clancy

 WoDs – “Juxtaposed”

 

[A]: Find your height Box Jump

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[B]: Complete As Many REPS As Possible in 10 Minutes

of:

3 Handstand Push Ups

6 Box Jumps (24 / 20″)

6 Handstand Push Ups

6 Box Jumps (24 / 20″)

9 Handstand Push Ups

6 Box Jumps (24 / 20″)

12 Handstand Push Ups

9 Box Jumps (24 / 20″)

15 Handstand Push Ups

9 Box Jumps (24 / 20″)

18 Handstand Push Ups

9 Box Jumps (24 / 20″)

21 Handstand Push Ups

12 Box Jumps (24 / 20″)

24 Handstand Push Ups

12 Box Jumps (24 / 20″)

Etc etc as far as you can climb……..

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  • Open style workout today. The Handstand Push Up volume will get real very quickly so listen to your body. And yes today kipping is allowed.
  • On the box jumps aim to land as high as possible on the box (avoid landing in a fully squatted position).
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Number of REPS to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Thursday 28/09/17

Wednesday 27/09/17

Brendan Pic: Angela Clancy.

Brendan
Pic: Angela Clancy.

 Strength WoD – “Lucky Number Seven”

[A]: Deadlift:

7 – 7 – 7 – 7 – 7

[B]: Strict Pull Up

5 x MAX Reps

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  • Heavy Day!!
  • Like last weeks Back Squats, the Deadlift is amazingly & fundamentally important to our bodies for overall functionality & health (FYI: The Deadlift used to be known as “the health lift”).
  • To lift Heavy (That is, relatively Heavy to the individual) we stress our body into adaptation. This Adaptation forces us to react & 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. Is there anything more FUNCTIONAL than picking something off the floor & putting it down again?!
  • 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 & check your current 5-rep DL number to see what ball park you will be living in today.
  • We will be warming up with some progressive sets of 3-4 reps priming the body ready to lift Heavy.
  • Super-set today. Do a set of Deadlifts & then hit the MAX Reps Strict Pull Ups. Rest as needed then between sets.
  • 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 27/09/17

Tuesday 26/09/17

pic.27:3:17

 WoD – “Plain Sailing”

Complete As Many Rounds As Possible in 15 Minutes

of:

6 Dumbbell Step Ups (15 / 20 kg)

9 Toes To Bar

12 / 15 Calorie Row (or 9/12 Cal Bike)

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  • Single leg work is soooo important for addressing balance (or imbalance disparity) from one side to the other. Ever felt like you swayed or leaned to one side in your back squat? Well as Captain Obvious would say, you just swayed &/or leaned! This is where single work comes in so handy. Often ties in CrossFit people think of single leg work and shoot straight for the pistol squat. Only thing is is that the pistol is the sexy end-product move of having worked your single leg strength. You gotta put the time in on exercises like these step ups today in order to gain the strength & earn the right to show off that pistol.
  • The DB’s will feel heavy. Thats the point! However you must choose a weight that is appropriate for you & is actually a doable weight. Find out what a really heavy test successful single leg step up is for you before the workout and back it off from there.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Tuesday 26/09/17

Monday 25/09/17

Charith......Being chased by Diana!! Pic: Angela Clancy.

Charith……Being chased by Diana!!
Pic: Angela Clancy.

 WoD – “Grace Sandwich”

Complete For Time:

800m Block Run

30 Clean & Jerks (62.5 / 42.5 kg)

800m Block Run

.

  • Simple as pi. Run hard, Clean & Jerk the bar in an efficient manner, then run harder still!
  • However lets look deeper as to what this workout really has in store for us. The first run. Yes run hard but don’t go so hard that you need a couple minutes rest!
  • The barbell. pick a weight that when fresh you’d kick 10 reps out easy.
  • Hold the standards. Form is priority as always.
  • MUST be on second run by 13 min mark latest. Scale As needed.

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Post TIME to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Monday 25/09/17

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)

.

.

[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

.

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.

.

  • 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

 

 

Posted in WODs | Comments Off on Saturday 23/09/17

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!

 

Posted in WODs | Comments Off on Friday 22/09/17

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.

 

Posted in WODs | Comments Off on Thursday 21/09/17

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)

.

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

 

Posted in WODs | Comments Off on Wednesday 20/09/17
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