1. "Reebok CrossFit Open WOD 13.4"
For 7 Minutes, perform an Infinite Ladder increasing by 3's of -
Clean & Jerk 135/95lb
Toes to Bar
OR
1/a. For Time, 5 Rounds of -
Run 400m
50 x Squats
WOD - Friday, 29th March, 2013
1. "Reebok CrossFit Open WOD 13.4"
For 7 Minutes, perform an Infinite Ladder increasing by 3's of -
Clean & Jerk 135/95lb
Toes to Bar
or
2. " Back Squat"
5 - 5 - 5 - 5 - 5 - 5
All sets to be performed at 80% of 1RM
-------------------------------
2/a. For Time, 40 - 30 - 20 of -
Wall Ball 10/7kg
Sit Up
WOD - Thursday, 28th March, 2013
1. "Bench Press"
1 - 1 - 1 - 1 - 1
-------------------------------
2. For Reps and Time -
Tabata Push Ups
Tabata Squats
Run 1600m
WOD - Wednesday, 27th March, 2013
Seeing as though Easter is with us I would like to reflect and share with you all a few things that have been in my thoughts about CrossFit and life at CFH.
"OPEN Wounds"
Since the open started, it has been a chaotically intense and extremely fulfilling period of time for us all. I'm sure most of you would agree. I would like to thank each and everyone of you for the great patience, commitment, passion and Love you have shown for your fellow teammates for their efforts and mental toughness.
I see everyone grow greater in stature every day, even though you mightn't be able to see it in yourselves. It's why I Love every day at CFH with my Family and you My Gym Family.
PS. I sincerely apologise if Kristy and myself have been less accessible at times and even though we see you all most days, we miss getting to connect with you all on a regular basis, we're nearly at the end of the busiest time of the year for us. Thanks again for your patience...
"The Power of Some"
Another thing that has been been a constant reinforcement of my beliefs in CrossFit of late is that with "Belief", anything is possible.
Even when your belief in your abilities/chances isn't the best with a particular movement, the belief that your teammates have in you will get you over the finish line and also make you do things that you thought you were never capable of, regardless of your CrossFitting skills/Fitness levels.
The Power of the group is Almighty................
However, being apart of the group bares great responsibility.
It asks that on the days you don't want to uphold that strength of character that requires you to leave the frustrations of your day, injuries or previous days poor performance where it belongs; outside of the group (preferably with your coach to help you overcome).
I have seen examples of the above rarely in my time at CFH, and the great lesson that I learn from these times is that, 'we all deserve the right to occasionally feel sorry for ourselves'.
However, the strength of the group relies solely on all individuals holding themselves accountable to their fellow teammates, and remembering that "even though I don't feel great at this present moment, how do I know that the team mate lifting with me isn't experiencing worse than what I am"?
Remember your teammate and coach believe in YOU, even when you don't.
Whether you succeed or fail, the only way you can let them down is by putting yourself and your problems above them, so with all my Love, Please don't... They wouldn't dare do it to you.
"New Life"
May you and your families have a safe and Happy Easter if we don't get to see you all over the next few days..... As I say often, you have given me and my family more than we could ever give you, with your great loyalty and special friendship.
All our Love, and if anyone is hanging around home over Easter, we'll be around let's have a beer somewhere!!!
Jamie, Kristy, Max, Jesse & Boof.
WOD - Tuesday, 26th March, 2013
1. Clean/Front Squat/Jerk
1/2/1 - 1/2/1 - 1/2/1 - 1/2/1 - 1/2/1
------------------------------
2. As Many Rounds as Possible in 8 Minutes of -
3 x Snatch 60/40kg
6 x Overhead Squats 60/40kg
3 x Behind the Neck Jerk 60/40kg
WOD - Monday, 25th March, 2013
1. "Push Press"
5 - 5 - 5 - 5 - 5
--------------------------------
2. As Many Rounds as Possible in 20 Minutes of -
Run 400m
3 Rounds of -
5 X Pull Ups
10 x Push Ups
15 x Squats
WOD - Saturday, 23rd March 2013
1. For Time, 3 Rounds of -
Run 800m
30 x Squat Cleans 40/30kg
30 x Burpees (Head Touch)
WOD - Friday, 22nd March, 2013
1. "CrossFit Games Open WOD 13.3"
As Many Rounds as Possible In 12 Minutes of -
150 x Wall Ball 20/14lb
90 x Double Unders
30 x Muscle Ups
WOD - Thursday, 21st March, 2013
"EASTER OPENING TIMES"
Thursday 28th March - ALL PM SESSIONS will be doing 13.4 Open WOD
Friday 29th March - OPEN GYM 8am - 11am
Saturday 30th and Sunday 31st of March GVM CLOSED
Monday 1st April - 9am session.
K
?
WOD - Wednesday 20th March, 2013
1."World Games Chipper"
For Time -
10 x Overhead Squats 70/45kg
10 x Box Jump Overs 24/20"
10 x Thrusters 60/40kg
10 x Cleans 100/55kg
10 x Toes to Bar
10 x Toes to Bar
10 x Burpee Muscle Up/20 x Burpees
10 x Toes to Bar
10 x Toes to Bar
10 x Cleans 100/55kg
10 x Thrusters 60/40kg
10 x Box Jump Overs 24/20"
10 x Overhead Squats 70/45kg
25 Minute Cut off
WOD - Tuesday, 19th March, 2013
1. "Spilt Jerk"
3 - 3 - 3 - 3 - 3
------------------------------
2. For Time, 3 Rounds of -
15 x Chest to Bar Pull Ups
15 x Thrusters 45/32kg
10 Minute Cut Off
WOD - Monday, 18th March, 2013
1. "Back Squat"
4 - 4 - 4 - 4 - 4 - 4
All sets @ 75% of 1 Rep Max
-------------------------
2. As Many Rounds as Possible in 12 Minutes of -
10 x Kettlebell Swings 32/24kg
10 x Squats
10 x Push Ups
"CrosFit Games History"
"CrosFit Games History"
WOD - Saturday, 16th March, 2013
1. "Press"
3 - 3 - 3 - 3 - 3
75 - 85/90% of your 1 Rep minimum for range of work sets.
-------------------------
2. For Time -
50 x Wall Ball 10/7kg
Run 800m
40 x Wall Ball 10/7kg
Run 400m
30 x Wall Ball 10/7kg
Run 200m
20 x Wall Ball 10/7kg
Run 100m
10 x Wall Ball 10/7kg
22 Min Cut off
WOD - Friday, 15th March, 2013
1. "2013 CrossFit Open WOD 13.2"
As Many Rounds as Possible in 10 Minutes of -
5 x Chest to Overhead 52/35kg
10 x Deadlift 52/35kg
15 x Box Jump 24/20"
WOD - Thursday, 14th March, 2013
1. For Time, 5 Rounds of -
10 x Wall Ball 10/7kg
10 x Toes to Bar
-----------------------------
2. For Time & Load, 7 Rounds of -
35 x Double Unders
1 x Snatch
"Make 1 attempt per round"
WOD - Wednesday, 13th March, 2013
1. "Bench Press"
5 - 5 - 5 - 5 - 5
------------------------------
2. "Diane"
For Time, 21 - 15 - 9 of -
Deadlift 102/70kg
Handstand Push Up
WOD - Tuesday, 12th March, 2013
1. For Time, 2 Rounds of -
20 x CTB Pull Ups
30 x Overhead Squats 42/30kg
40 x Kettlebell Swings 24/16kg
Run 500m
--------------------------------
2. "Annie"
For Time, 50 - 40 - 30 - 20 - 10 of -
Double Under
Sit Ups
"Graham Holmberg - Impersonating Scotty O"
WOD - Monday, 11th March, 2013
1. "Hang Clean"
2 - 2 - 2 - 2 - 2
Work towards your heaviest double
-------------------------------
2. As Many Rounds as Possible in 10 Minutes of -
6 x Push Press 60/40kg
6 x Front Squat 60/40kg
3 x Thrusters 60/40kg
WOD - Saturday, 9th March, 2013
1. Push Press
3 - 3 - 3 - 3 - 3
70 - 85% vs 1rm
-----------------------------------
2. For Time, 10 Rounds of -
5 x Thruster 50/35kg
30 x Double Unders
15 Minute Cut off
WOD - Friday, 8th March, 2013
1. "CrossFit Games World Open WOD 13.1"
As Many Rounds as Possible in 17 Minutes of -
40 x Burpees
30 x Snatch 75/45lb
30 x Burpees
30 x Snatch 135/75lb
20 x Burpees
30 x Snatch 165/100lb
10 x Burpees
Max Reps Snatch 210/120lb
"WOD DEMO"
WOD - Thursday, 7th March, 2013
1. As Many Reps as Possible in 5 Minutes of -
Slam Ball 9kg (With a Partner Alternating turns)
--------------------------------
2. As Many Reps as Possible in 5 minutes of -
Partner Wall Ball 10/7kg
-------------------------------
3. As Many Reps as Possible in 5 Minutes of -
100m Partner Shuttles
"O-Lifting at 5am takes Guts"
WOD - Wednesday, 6th March, 2013
1. "Snatch"
2 - 2 - 2 - 2 - 2
-------------------------
2. "Christine"
For Time, 3 rounds of -
500m Row/Run
12 x Deadlifts (BW)
21 x Box Jumps 20"
WOD - Tuesday, 5th March, 2013
1. For Time, 3 Rounds of -
Run 400m
5 x Muscle Ups
7 x Front Squats 60/40kg
14 x Push Ups (HOG)
-------------------------------------
2. As Many Reps as Possible in 3 minutes of -
Burpee Pull ups
------------------------------
3. As Many Reps as Possible in 3 Minutes of -
Toes to bar
WOD - Monday, 4th March, 2013
1. Back Squat
3 - 3 - 3
All sets to be performed at 85% of your 1 Rep Max
--------------------------------
2. "Jeremy"
For Time, 21 - 15 - 9 of -
Overhead Squat 42/30kg
Burpee
"What do you train for"?
WOD - Saturday, 2nd March, 2013
1. "Holbrook"
For Time, 10 Rounds of -
5 x Thrusters 50/35kg
10 x Pull Ups
Run 100m
Rest 1 Minute
"Get well soon Joycie"
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