Saturday, August 23, 2014

"CrossFit Team Series WOD 1"

Hi all,

I believe that the CrossFit Open Games Team Series could possibly be the highlight of the CrossFit experience this year if you get stuck into it with the right attitude.

This is the FIRST CALL for all those who have put their names down on the whiteboard to participate in the CROSSFIT OPEN GAMES TEAM SERIES; which commences next Thursday. Currently we are about 3-4 women short of having 9 teams. Please ladies raise your hands and help us out!

  • We will finalise the teams late Monday. Please confirm with us prior to this time slot if you are serious about participating. Please let us know what division you want to participate.
  • Each team will consist of 2 males and 2 females.
  • There are 3 divisions RXD, Masters and Scaled.
  • A team captain will be chosen. It will be up to the team captain to register your team, including taking and making payment for your team. The team captain may organise pre-wod training sessions as well as organise when the team will complete the workout.
  • We will open the box up for the team workouts to be completed on Thursday night, Friday night and Saturday morning.  
If any of you are unsure about whether or not you should participate please discuss it with us.

The first workout has been released. Check out the video


Today's workout

Workout 1 - First Workout of the CrossFit Open Games Team Series

Teams of 2 (If possible partner up with someone who has similar ability):

  • 30 double unders*
  • 15 Ground to Overhead (35/25kgs, Masters do 30/20kgs)
One partner does one round, then swap over

Scaled Division is

  • 60 singles
  • 15 Ground to Overhead Power Snatches (30/20kgs)

Workout 2 (This workout follows immediately after Workout 1)

In the same team of 2 complete


  • 7 Thrusters (35/25kgs)
  • 7 Burpees over bar
Scaled Option:
  • 7 Front squats (30/20kgs)
  • 7 Burpees

One partner does one round, then swap over

Friday, August 22, 2014

Dancing with the stars

Happy Friday everyone!

I was watching SBS world news the other night and was flabbergasted with all the terrible current affairs that is happening around the world including murders, wars, natural disasters. It really put a lot of things into perspective and helped me appreciate even more the people, the life and the beauty around us here on the Northern beaches. During the news I was thankful that all I had to deal with was a bit of rain outside.

One of the things I remind myself every so often is that no matter what my problems are, someone out there is worse off than I am. I don't think we have to look too far beyond or outside our own peninsular to find someone who needs help.

Who are you helping who is in real need?

Today's workout - a nice quick workout to end the week. After the workout consider doing some Goat work - whether it be skipping practice, pull up, ring dips; 250m row or air dyne Tabata.

Tiger "Dancing with the stars"

1) 21-15-9
  • Deadlifts (60/40kgs) 
  • Burpees

Phoenix "Diane"
  • Deadlifts (100/70kgs)
  • Handstand push-ups (heads and hands must be at the same level on the floor)
*If you can't do full range Handstand Push-ups, the substitute today will be Burpees

Thursday, August 21, 2014


Today's workouts:

1) Lifting
Tiger: 1RM Strict Press
Phoenix: 1RM Strict Press

2) Cardio

Tiger: AMRAP 15
60 singles
15 Box Step ups
15 Kettlebell swings (16/12kgs)

Phoenix: 5 rounds for time (with a 20minute cap):
40 dubs
30 box jumps (24/20)
20 kettlebell swings (24/16kgs)