Friday, October 24, 2014

Not to be missed

Hi all,

CrossFit HQ has some awesome workouts. My eyes started watering with joy and my mouth started drooling when I came across this "Not to be missed" workout -

With a continuous running clock, complete 5 thrusters every minute

From 0-5minutes - use 35/25kgs
From 5-10minutes - use 40/30kgs
From 10-15minutes - use 50/35kgs
From 15-20minutes - use 60/40kgs
From 20-25minutes - use 70/50kgs
From 25-30minutes  - use 80/60kgs
From 30-35minutes - use 90/70kgs
From 35-40minutes - use 100/80kgs

This is run like a beep test. Once you don't make your 5 reps, you're out!

To put it into perspective - two of the best CrossFitters in the world - Pat Barber did 25 reps at 70kgs and Wes Piatt did 5 reps at 90kgs.


5 sets of AMRAP 4, with a 1min break between each set.

In a 4 minute block complete an ascending ladder of 4,6,8,10,12... of
  • Dumbbell Thrusters (pick load)
  • Box Jumps or Step Ups 
* commence each 4 minute set with 50 dubs   

Thursday, October 23, 2014


Improve with Comp
The past few weeks have been great at the box. We've watched some peeps lift and move like they've never done so before. Keith and I shared the same thoughts last night when we watched AK-47 front squat 117 x 10 - "he couldn't even do 60kgs for one rep when he first started...amazing!" 

We really want each of you to get better - strong, fitter, faster. I have posted this a number of times - one way to make sure you are on the right track is to enter into an Online CrossFit comp, such as RXIT Series. Let me say that there is a noticeable performance difference between the training of those participating in CrossFit comps throughout the year, and those who do not. I encourage you to give it a go as it will take your training to another level, both physically and mentally. 

Moving in a workout
I watch people train everyday; and I will say that I am impressed by the way each of you are moving your bodies everyday. Some of you haven't been with us for too long, so I would like to take the opportunity to repeat the following principles:

- move well (including full-range) consistently before adding weight.
- count your reps, don't just go by feel. If you go by feel - feel that you always need to do a few more reps.
- if you find yourself going too fast or too slow then something needs to change
- put your blinkers on - that is don't worry about what others are doing. Just focus on your workout.
- be open to the Coaches feedback. Generally we are concerned more with the way you move, than how much you move...unless you've been with us for a while - then Keith is concerned about how much you move; relative to him. haha.  

Membership prices
Last thing - if you've got family and friends who are thinking about joining up - let them know that right now it's $54 per week; but in about a month it's going to be $60 for NEW members. So here's a chance for them to get in and lock in at current prices.

Have a great day everyone. Thanks for reading and thanks for making the Box a fun place to train!

Today's workout

1) Strength - Hang Clean 1-1-1-1-1 @ 80%

2) "Brawler"



60 Calories Rower
50 Toes-to-bar
40 Wall Balls
30 Power Cleans (60/40kgs)



60 Calories Rower
50 Sit-ups
40 Wall Balls
30 Power Cleans (Pick Load)
20 Presses (Pick Load)

Wednesday, October 22, 2014

Front on

Hi all,

Thought we'd change it up a bit today. Slow down the pace and get us working on our strength, and practice our muscle ups, pull-ups, dips. sorry about the burpees by the way.

Today's workout:

1) Front Squat 3x10 (As heavy as possible, increasing each set)

2) 2013 Regional Event - Individual Event 3

For time 30 burpee muscle ups (on rings) -

- Today's time cap - 10 minutes
- Ring height 88inches from floor for men, 82 inches for women - these are fixed for all.

* Tiger strand alternatives include:

30 burpee bar muscle ups
30 burpee chest-to-bar pull-ups - followed by 30 ring dips
30 burpees - followed by 30 pull-ups - followed by 30 ring dips
30 burpees - followed by 30 ring rows - follwed by 30 push-ups

These were the rules from the GAMES in 2013.

For time: 30 Burpee Muscle Ups Time cap: 7 minutes Notes For this event, the athlete will begin on a starting mat. At the call of "3-2-1 … Go!" the athlete will move to a set of rings and begin performing burpee muscle-ups. After the 30th repetition, the athlete will move to the finishing mat and the workout is complete. Scoring The athlete's score is his or her total time for completing the workout. If the athlete does not finish the entire workout within the 7-minute time cap, the score is 7:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat. Minimum work requirement: 3 reps Movement Standards Please be sure to watch the entire workout instruction video (above) for full details.

 Burpee Muscle-up In the burpee muscle-up, the athlete must move from lying on the ground to support above the rings. At the bottom, the athlete’s chest and hips must touch the ground. At the top, the elbows must fully lock out while supporting the athlete above the rings. A kipping muscle-up is allowed, but the heels may not rise above the height of the rings. Swings or rolls to support are not permitted. The ring height for women will be set at 82” from the bottom of the ring to floor beneath the safety matting. The ring height for men will be set at 88”. Ring height may not be adjusted.