CrossFit CBD Melbourne http://www.crossfitcbd.com Collectively Stronger Sat, 23 Sep 2017 12:18:41 +0000 en-US hourly 1 https://wordpress.org/?v=4.5.10 Saturday 23/09/17 http://www.crossfitcbd.com/saturday-230917/ http://www.crossfitcbd.com/saturday-230917/#respond Sat, 23 Sep 2017 12:18:41 +0000 http://www.crossfitcbd.com/?p=70728 Continue reading ]]> pic.23:9:17 WoDs – CrossFit Games Team Series 2017

[A]: “Event 2″

For Time (15 Min Cap)

120 Double Unders

120 Chest To Bar Pull Ups, total

120 Hang Power Snatches, total

120 Double Unders

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RX: 43 / 29 kg.

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

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[B]: “Event 3”

For Time (12 Min Cap)

50 Synchronised Wall Balls

30 Cleans

50 Synchronised Wall Balls

20 Cleans

50 Synchronised Wall Balls

10 Cleans

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

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

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

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Post Both TIMES to Beyond The Whiteboard.

Event 2 standards.

Even 3 standards

 

 

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Friday 22/09/17 http://www.crossfitcbd.com/friday-220917/ http://www.crossfitcbd.com/friday-220917/#respond Thu, 21 Sep 2017 07:00:37 +0000 http://www.crossfitcbd.com/?p=70719 Continue reading ]]> Mihali. Pic: Angela Clancy.

Mihali.
Pic: Angela Clancy.

 WoD – ” Get Snatchin’ “

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

2 Snatches

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[B]: Movin’ Time!

1 Mile Run TT

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

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

Poetry in motion

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

 

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Thursday 21/09/17 http://www.crossfitcbd.com/thursday-210917/ http://www.crossfitcbd.com/thursday-210917/#respond Wed, 20 Sep 2017 07:00:31 +0000 http://www.crossfitcbd.com/?p=70713 Continue reading ]]> Bel.

Bel.

 WoD – “Washing Machine”

Complete 7 Rounds For Time

of:

3 Hang Power Cleans (70 / 50 kg)

5 Bar Muscle Ups

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

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Post TIME to Beyond The Whiteboard.

 

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Wednesday 20/09/17 http://www.crossfitcbd.com/wednesday-200917/ http://www.crossfitcbd.com/wednesday-200917/#respond Tue, 19 Sep 2017 07:00:37 +0000 http://www.crossfitcbd.com/?p=70703 Continue reading ]]> Bruno. Pic: Angela Clancy

Bruno.
Pic: Angela Clancy

 WoD – “Thrice As Nice!”

Complete As Many Rounds As Possible in 5 Minutes

of:

5 Box Jump Overs (24 / 20″)

10 Dumbbell Push Press (20 / 15 kg)

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

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Rest 1 Minute. Repeat for 3 Cycles.

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

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

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

 

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

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

 Strength WoD – “Its Just One More”

Back Squat:

6 – 6 – 6 – 6 – 6

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  • Heavy Day!!
  • The Back Squat is so fundamentally important to our bodies it is something that should be both revered & feared all at the same time. To lift Heavy (That is, relatively Heavy to the individual) we stress our body into adaptation. Adaptation forces us to react and respond back and in that process we become stronger! Being “Strong” isn’t just about lifting the most amount of kilos in the gym. Its about you and your body holding up the rigours and demands of life itself. Its been said many times before but the Mark Rippetoe quote: “Stronger people are harder to kill than weak people and more useful in general” rings so true on days like this. Go out there and see if you can make your 5RM your new 6RM!! (Go check your current 5-rep squat number).
  • We will be warming up with some progressive sets of 3-4 reps priming the body ready to lift Heavy.
  • Rest as needed between sets, however we recommended 3-4 minutes between your work sets. This is it for today. If you lift correctly and you find your groove on the weight then you won’t need anything else!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post LOADS to Beyond The Whiteboard.

 

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Monday 18/09/17 http://www.crossfitcbd.com/monday-180917/ http://www.crossfitcbd.com/monday-180917/#respond Sun, 17 Sep 2017 05:00:13 +0000 http://www.crossfitcbd.com/?p=70687 Continue reading ]]> Diana V. Pic: Angela Clancy.

Diana V.
Pic: Angela Clancy.

 WoD – “The Ghost”

Complete 6 Rounds For REPs:

1 Minute, Rowing Calories

1 Minute, Burpees

1 Minute, Double Unders

1 Minute, REST

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

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

The man this WoD was designed for.

 

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

Mihali.
Pic: Angela Clancy

 WoD – “Upside Down You Calling Me!”

Complete 4 Rounds For Time:

20 Overhead Lunges (20 / 15 kg)

15 Chest To Bar Pull Ups

10 Strict Handstand Push Ups

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

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Post TIME to Beyond The Whiteboard.

Chest To bar Yo

 

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

All hail the Dumbbells!!
Pic: angel Clancy.

 WoD – “Redemption Song”

Complete 5 Rounds For Time:

15 Dumbbell Deadlifts (20’s / 15’s)

50 Double Unders

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

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Post TIME to Beyond The Whiteboard.

More Dumbbells!!

 

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

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

 WoD – “Tree Trunks!”

Complete For Time:

100 Medicine Ball Cleans (9 / 7 kg)

50 Burpee Box Jump Overs (24 / 20″)

100 Air Squats

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

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Post TIME to Beyond The Whiteboard.

HQ have jumped on the Podcast wagon!

 

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

Dom.

 Strength WoD – “Upper Cardio”

[A]: Push Press:

8 – 8 – 8 – 8 – 8

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[B]: Ring Row

5 x MAX Rep sets

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

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Post LOADS & Ring Row REPs to Beyond The Whiteboard.

 

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