NO BREAD DAY 25/54

Strength:

Turkish Get Up

3 – 2 – 1 – 1 – 2 – 3

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WOD:

5 rounds for time

5 TGU @ 24/16kg (5 in total)

Run 200m

10 Burpees

NO BREAD DAY 24/544

Srength:

Box Squat 5×5

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WOD:

Kettlebell Jackie

3 min max swings (24/16)

50 thusters (20/15)

30 pull ups

*for every swing you perform during the 3min you get to take off 1sec from your total time

NO BREAD DAY 23/54

WOD

21-18-15-12-9-6-3 reps for time of:
40/30kg Sumo deadlift high pull
Lateral jumps, over 50/60cm obstacle

NO BREAD DAY 22/54

Ginge with a massive 145kg bench press

Strength:

Work up to a heavy 2 rep shoulder press then maintain for:

2-2-2-2-2-2-2

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WOD:

10-9-8-7-6-5-4-3-2-1

Push up

Pull up

Squat

NO BREAD DAY 20/54

Great deadlifting on Thursday with many PR’s going up! Above on the left is Pots standing up 150kg! Some of the boys were jealous

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 WOD

‘CARDS’

In teams of 2 or 3, work through a pack of cards taking turns to flip over a card. The number on the card dictates the amount of reps you perform. Picture cards = 10 reps, Aces = 11 reps and the Jokers = 20 Burpees.

Hearts – 200m sprint

Diamonds – KB Front Squat

Spades – Burpee Pull Ups

Clubs – Wall Ball

NO BREAD DAY 19/54

Skill work: Pistol squat

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WOD: 20min AMRAP

1 Wall Climb

2 Pistol squats (2 per leg)

3 Burpees

4 Ring push ups

200m plate run (20/10kg)

NO BREAD DAY 18/54

Target that GOAT! (GOAT = CrossFit work for weaknesses)

On the weekend at the comp I got super frustrated because I could not perform a pistol squat. When I though about it, I realized that I have done absolutely nothing to improve this skill. In fact, because I suck at it I’ve been avoiding it! What do you suck at? What are you doing to improve it? And why the heck are you avoiding it!? You’ll be happy to know I’ve sought advise on how to improve my calve length and I’m committing to doing 10 box pistol squats (scaled pistol squat) at the start and end of every training session. Let us know what you are struggling with and we can give you some homework to do. I know for a lot of you tightness through the hamstrings, calves, hip flexors, shoulders and back is a big problem. Here is the answer www.mobilitywod.com. Jump on Kelly Starrett’s blog daily and get rid of the tightness. A big reason we are changing sessions to 1 hour in November (email notice to come) is to spend more time mobilizing our joints, muscles and tendons, it’s gonna be a winner.

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Strength:

Deadlift

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

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Finisher:

5min AMRAP

10 T2B

20 Jump lunges

NO BREAD DAY 17/54

Here is a old school ‘HELEN’ demo

“Helen”

3 rounds for time of:

400m run

1.5 pood kettlebell swing x 21

12 pull-ups

NO BREAD DAY 16/54

On the weekend we as an RX team had a goal to make top 15 out of the 30 teams that competed. We had a rough start with the first 2 WODs and quickly dropped to the bottom half of the leaders board. We ended the day strong taking 6th place in the final WOD of day 1. Although the first WOD of day 2 did not play to our strengths, the girls dug deep and we surprisingly got 12th place. We went into the final WOD of day 2 in 21st place and would have to do really well (top 5) to achieve our goal. What did we do? We took 1st place! This win gave us a boost and we finished in 13th overall. Still peaking of this result, and can’t wait to get back next year and do even better. On that note, if you are keen to compete at some stage in a team or as an individual let me know. There are so many competitions around now and most of them have beginner and intermediate divisions. Although not all of you view CrossFit as your sport, we are keen to create a competition culture for those of you that are keen to compete. Also remember that just because you’re not competing doesn’t mean that you can’t come along and support and get inspired!

Strength:

Clean & Jerk

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

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WOD:

10 Burpees

20 C+J (60/40kg)

10 Burpees