Archive for May, 2010

3 mins max reps Thrusters 5kg DBs

3 mins max reps Thrusters 10kg DBs

3 mins max reps thrusters 20kg DBs

Below is a great video from CrossFit Brookvale showing the overhead squat. You can see the technique weight on the heels, good depth and most importantly midline stabilisation. You can see her maintaining a fantastic lumbar curve, protecting the spine, true core strength stabilising the bodies midline. You can also see the importance of core strength as she reaches failure right before the last attempted rep where her midline loses tension and begins to move like a wave.  functional movement: core to extremity.

5 rounds for time of:

15 Kettlebell swings

15 Burpees

For fun:

50 push ups for time

WOD

For time:

400m Walking lunges.

FOUL: Everytime your knee does not touch the ground in a lunge 1 burpee. All burpees will be completed today.

We need to talk.

Hi everyone, just a quick issue that seems to be coming up more and more often that I want to nip in the bud before it becomes a big issue.

Coaching.

We are developing more and more experience and skill within our community. Encouragement is fine. ‘One more rep’ ‘Keep it going’ ‘Pick up the bar you girl!’ are all fine, ‘You need to <insert cue you’ve heard hear>’ in not. Coaching one another without invitation while well intentioned is intrusive and is only going to piss people off. Even though a lot of you have the technical knowledge I’d ask you to please give the other members space to perform their WOD and if you see something dangerous or incorrect to point it out to me and I (or another trainer) will correct it.

Let’s keep our training environment pleasent for everyone and respect one another’s boundaries, if you haven’t been asked to help then don’t be a meddler. Let me be the technique police and you guys be the cheer squad. Let’s keep developing a community of support so our new memebers will feel at home here too, we don’t want every WOD to come with the pressure of the regionals we’re here to have fun and get fit.

So support each other and let CrossFit Feel Good coaches do the coaching. Yes there are more to come, more to follow on this.

As a final incentive I am willing offer anyone caught coaching burpees.  Your balance will be brought to zero at the end of each session.

Let’s keep it fun guys.

Thanks to Matt Swift at CrossFit Brisbane.

Sheep go to Heaven, goats go to Hell!

Goats, we’ve all got them. the good thing about goats is they’ll always be there. As soon as you get rid of one the next one turns up and it’s bigger than the last. What’s a goat? It’s that skill, movement, WOD you hate. that thing you hide from the thing that stresses you out. The truth is you’ll get more from your goat that any of your favourites. Embrace your enemy make it your friend and add it to your arsenal!

There is more to be gained in your general physical preparedness, your fitness, by mastering your goals. the margin for improvement on your favourite moves is much less than you goats. Make a list of the moves you want to master and practice, practice, practice. Practice may not make perfect but it definitely won’t hurt. No grab a skipping rope, get inverted, get on the rings or pull ups bar and get a new goat.

TODAY’S WOD

1 min max reps pull ups

1 min rest

1 min max reps push ups

1 mins rest

1 min max reps sit ups

1 min rest

1 min max reps squats

1 min rest

1 min max reps burpees

WOD 2

2 Sled Pull overs 20m (20/10kg)
21 Box Jumps
21 Kettlebell Swings (32/24kg)

2 Sled pull overs 20m (40/20kg)
15 Box Jumps
15 Kettlebell Swings 32kg (24kg)

2 Sled pull over2 20m (60/30kg)
9 Box Jumps
9 Kettlebell Swings (32/24kg)

Men’s Top times

Chris Hogan 3:06, Jason Haywood 3:11

Top Women’s Times

Yvette Maree,Ruth Anderson Horrell, Kirsten Hayson 4:24 Stacy Harris, Lauren Roberts 4:27

Cam and Dave are already registered for the Brookvale games. Let’s go who’s in? Who’s going to come and supprt our team?

Rest.

Rest up the sleds are here.

Prepare for Saturday classes. First Saturday class starts next week 0900 22 May 2010.

“The will to excel and the will to win, they endure. They are more important than any events that occasion them.”
-Vince Lombardi

7 rounds for time

5 Dumbbell cleans 20kg/10kg

10 Double unders

No sleds yet, WOD 2 next week.

WOD 3

12 Overhead squats 60/40kg

21 Pull ups

2700m Run

21 Pull ups

12 Thrusters

Bet males times

Chris Hogan 13:01, Josh Caddy 13:11

Best female times

Lauren Roberts 16:15, Tamaryn Venter 16:11

WOD 5

Men

3 rounds fro time of:

6 Muscle ups

12 Snatches 40

18 toes to bar

Top men’s times

Chris Hogan 8:09, Bjorn Albrecht-Walker 9:10

Women

3 rounds for time of:

3 Muscle ups

6 Snatches 30kg

12 Toes to bar

Top times

Megan Smith 4:02, Rebecca Eastwell 4:16

Aspire!

AMRAP in 10 mins

6 Deadlift 120/70

6 Full squat clean and Jerks 60/30

Top men’s scores from the regionals.

Chris Hogan/Mark Wales 7rounds + 6 DL

Top women’s scores

Cecilia Robinson 9rounds+6DL