Did you know CrossFit CBD will be 4yrs old on Friday?!!

Come celebrate with us THIS VERY SATURDAY 9TH of January where we will hold a big Birthday WoD & BBQ/Paleo pot luck* What are YOU going to bring???

(*Thats where everyone brings a Plate. We'll supply the snags!!)

Pre: For Skill / Capacity:

Chest To Bar / Pull Up Progression: Depending on your current ability. Choose from the following options: 1 -You have a few C2B's (1-5 reps) = 7 sets of 2-6 reps, resting 45 secs between sets. 2 -You have some C2B's (5-10 reps) = 7 sets of 7 reps, resting 45 secs between sets. 3 -You have a lot of C2B'a (11+ reps) = 7 sets of 8-9 reps, resting 45 secs between sets. 4 - You don't have any C2B's (0 reps) = 7 sets of 7 PULL UPS, resting 45 secs between sets. 5 -You haven't got pull ups yet (band assisted) = 3 sets of 12 reps in as few sets as possible, resting 60 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can). 6 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 5 sets of 5-6 reps STRICT Pull Ups. 7-Ring Rows, 5 sets of 10 reps. Rest as needed. (find the appropriate scaling to move forward with). ALL unassisted options (1-4) are UNBROKEN sets. .

WoD: For REPS:

. Complete As Many REPs As Possible in 7 Minutes: 2 Dead Lifts (102.5kg / 70kg) 1 Muscle Up 4 Dead Lifts 2 Muscle Ups 6 Dead Lifts 3 Muscle Ups 8 Dead Lifts 4 Muscle Ups 10 Dead Lifts 5 Muscle Ups 12 DL... 6 MU... 14 DL... 7 MU... etc etc as far as you can get. .

To claim "RX" the first rep of every Muscle Up set must be a strict Muscle Up. You can kip thereafter.
Scaling options for the MU's include Banded Transitions (seated or standing). Must be false grip & as strict as possible. After that we will look to Strict Pull Ups + Strict Push ups. We will go 1:1 on the reps today so no doubling up - Yay!

. Post what progression you did in "Pre" (check the notes we wrote on the BTWB post of it too. & post your WoD Rep score (with any scaling) to Beyond The Whiteboard.

JK getting after it as usual!!

Everyone is sad to see him go 🙁

JK is relocating to Adelaide to take up a new job there & will sorely be missed by all who know him.

To give you some background on JK. He would have one of the first 5-10 people ever to sign up at CrossFit CBD way back in early 2012 (FYI, its our 4th birthday this weekend!!).

Always a quiet & humble man he went about his CrossFitting stoically & always below the radar. That is until people would see his scores on the whiteboard!!

A stalwart of the first class of the day. He loved it when 6am's became regular practice & would generally set the tone for the day for a lot of folk to shoot for in their own WoD.

We wish JK & his family all the very best and we hope to see him throw down with us when he visits town again.

And who knows, if he ever moves back CBD will the better for it!

JK, from everyone at CBD & from the coaching staff, stay awesome man!