Michael

Run 800
50 situps
50 back extension
x3

Haven't seen this in a while-scaled it as we needed too as well-as some where feeling it somewhat.
Congrats to Em as well for dropping nearly 3 minutes on this wod-well done missus!

Monday

Short and sharp
5 squat cleans
10 pressups
5 rounds

You may have noticed a lack of times/rounds completed that I would normally publish in the blog, this is in fact due to the enforced resolution that everybody keeps a training log and thus charts they're improvements. Alex (aka the mutant) still hasn't got a book!

Camp Pendleton.

Saw this workout orininally on FaceBook, Simon from CrossFit Fife did this workout on his cert at Camp Pendleton (Its a U.S.M.C. base in California, and it has a CrossFit gym in it)

Amrap 20 mins
15 pressups
15 kettlebell swings
run 400m

In the lower picture we see Simon doing this in the California sunshine-we didn't do that.

Thursday PM

Came up with this variation on "Annie" on thursday afternoon and a few of my guys who have their double unders did this.

Bad Annie
50 double unders
50 swings
40 double unders
40 swings
30
30
you get the idea-it was nasty, nasty, nasty.

Thursday AM

15 thusters
15 situps
15 burpees
5 rounds

I'm finding this combination of reps and rounds very effective :)

Wednesday

The morning wod was "a bit leggy" run 400 50 squats x4, and then I travelled up to see Andrew Stemler-who is CrossFit London.
Andrew was one of the first affiliates globally and has always been an inspiration to me as well as a great friend and mentor.
He has recently imported a Ring strength training device from Tyler Haas-who makes the Elite rings we use. It enables us to train for the Iron Cross in a stage by stage method (if you look closely at the devices on Andrews forearms you will see multiple holes allowing for adjustment as we get stronger at this very difficult particular exercise) The downside of this piece of kit is the height needed to attach the straps-fun none the less though!

Had a great afternoon with Andrew and I'm looking forward to teaching with him on the upcoming CrossFit London Icourse.
http://www.stemlerfit.com/page9.htm

Watch and learn

This little clip is very interesting-although Brian does swear a bit-you have been warned :)
http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

http://www.crossfitendurance.com/

Back squats

The resolutions are going well so far this year, we're working more strength training into our workouts and (almost everybody) is keeping a log so that we can view our progress.

We did 3 sets 5 reps on back squats-I'm still working on my Rippetoe impersonations.

And a quick blast through body weight gone bad too!

New toys

And so it was bequethed upon us.
Actually, we got a new bench-my buddy Jason (who builds hotrods and monster trucks) gave me a bench that he had made for personal use-it was a little worn and rusty but a well made piece of kit-so I refurbished it-sprayed it matt black, re-upholstered it (in black) and we used it for yesterdays wod.
Lynne.
bodyweight bench press and pullups for 5 rounds.

This threw a lot of people really-CrossFit is functional fitness-and bench press is regarded as either powerlifting or a bodybuilding movement. (not that there is anything wrong with that-ahem) So we don't really see it come up in our wods-except for Lynne and Linda.
The other factor was the lack of stop watch-people stood around talking between their sets-which was weird-it almost felt like a globo-ugh.

And yes we did scale the weight on the benching.

I. Can't. Wait. Either.

I'm not sure if you'll get this in Blockbuster-but we'll see

2 minute defense

Saturdays are a fairly relaxed affair at CFWS, we started at ten and went through to around midday.
The WOD was 2 minute defense, which is:
1 power clean
2 hang clean
2 push jerk
run 200 ft
5 rounds
then it's a 2 minute rest
Then repeat for another 5 rounds.

Then we hung out for a bit drank coffee and did 5 sets of 3 on shoulder press followed by hi rep press-12/9/6.

Simple Simon

15 thrusters
15 box jumps
15 sumo deadlift hi-pulls
x 5

We last did this at the begining of December and it was nice to see improvements for those who did it last time-some even worked out how their improvement in terms of percentages-personally I'm just happy with seconds.

Mixed bag

Sometimes I chop and change workouts or run different workout at the same time.
Yesterday saw Helen
21 swings
12 pullups
400 run
x3

And Annie lite
150 skips
50 situps
120 skipe
40 situps
90 skips
30 situps
60 skips
20 situps
30 skips
10 situps

Annie is normally a double under-or if these are weak, swap them for a tuck jump or three regular skips

Nearly forgot-hi rep deadlifts to start-resolution going well!

Monday

Continuing our new years resolutions, we started the week with back squats and followed with
5 heavy thrusters
10 ring pressups
amrap 10 minutes

Heavy thruster is of course a relative concept-and for that matter so is the ring pressup-whether as some did these with their feet on plyo boxes or some just on their knees.

New girl Lily, who is still learning the movements through our induction/elements course did her thrusters with trainer plates and 16kg bar-same workout but scaled.

Friday

5 overhead squats
5 pullups
10 double unders
10 rounds

This was an ideally scaleable wod, lowering the weight right down to a plastic pipe if necessary, scaling the pullups away from kipping to a jumping pullup and converting the double unders into box jumps or tuck jumps.
Here Christine shows how double unders should be done.

Davie special

Overhead squats as the weight training element of our programme on thursday then

run or row (ideally row) 400m
25 swings
4 rounds.

Amy's Delight

Amy is slightly panicked that she has the London marathon to run in 16 weeks and asked if we could do a wod with more of a running basis.
Thus
run 600m
tabata pullups (8 rounds of 20 seconds of pullups with 10 second rest intervals between)
run 600m
tabata pressups
run 600m
tabata situps
run 600m
tabata squats

The wod was done on a individual and team basis-not following a time basis-although this is feasable-but would require more stop watches, gymbosses etc-but on a movement basis, so each pullup, pressup, situp and squat was counted instead.

This was actually based on a navy seal workout which was originally a mile run then the tabata-I didn't particularly want to turn this into a painstorm but wanted to keep the intensity high and the workout relatively short.

tuesday

The entree today was hi rep deadlifting-scaling weight so that the effort-20 reps would be "taxing" yet not destroying form, lower backs etc

main course

run 300
21 push press
run 30
15 push press
run 300
9 push press

No dessert!

Monday

We started with back squats, and a few people raised their chins too high and got told off (3 sets-5 reps)

WOD
row 400
10 thrusters
20 situps
5 rounds

Ideal weight for the thrusters was 40 kg-scaled as necessary.

A visitor

So in between the christmas and new year we had a visitor from CrossFit Victoria (which is on the outskirts of Melborne) Bjorn had been in touch as he was visiting friends in Brighton and came to see us-which was great actually-its so nice when we have visitors from other gyms and talk to them about their gyms-although it is 10 times the size of CFWS!

The wod was divided into two parts
Shoulder press and push press, 5 singles

and

wait

for

it

RE-BJORN!
run 300
30 squats
30 pressups
5 rounds

Thanks for coming to see us Bjorn-and wish you every success at CFVic