Notices

Check out the “Events” page for what’s coming up…

  • CrossFit Australian/NZ Regional Games – Friday 18th/19th/20th may – Change to class timetable:

    • Mick is heading up for the day on Saturday and has a few spare seats. Let me know if you are keen to get a lift up. He will meet aprox 5am at the gym but let me know first and i will pass on his number.

    Thursday 17th 6am WOD will run in place of Friday morning
    Friday 18th: All classes Cancelled:
    Saturday 19th: All classes cancelled

    I have organized for any of our members wanting to get a session or two in while we are away in Wollongong to join any of RoguePT’s classes (They have loads of weightlifting!!) Please contact Jamie to give him a heads up your coming but he wants to see some of our Base crew out there!!
    jamie@roguept.com.au – 1/21 Raws Crescent Hume.

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Friday – Saturday – Sunday


Gym will be closed!
Come and support BJ, Kylie and the other Aus and NZ athletes giving it their all at the CrossFit Regional Games in Wollongong.

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Thursday 17/5/2012

Tuggeranong outdoor.session will be in the gym today!

Team WOD!


Snatch 4 segment pull 3×3 light
Hang snatch 75% x 3, 80% x 3, 85% x 3
Hang power clean 3×3 @ 85%
Jerk behind neck 3×3 @ 85%
RDL 3×3 @ 100% clean

The beginners skill work for the lifting session will be up on the board.

OR

rest 1:1
2000 row
1500m row
1000m row
500m row

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Wednesday 16/5/2012

Wilko and Andy D ready for CrossFit Queanbeyan's Judgment Day.


“Jag 28″
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Extras:
Front Squat 65% x 3, 75% x 3, 85% x 3+
Floor press 65% x 3, 75% x 3, 85% x 3+
Muscle up transition practice

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Tuesday 15/5/2012


HAPPY BIRTHDAY ANDREW!!

Lifting 5:30-7pm
Clean 4 segment pull 3×3 light
Hang clean and jerk 75% x 3, 80% x 3, 85% x 3
Snatch balance (+10% snatch) 3×3 @ 85%
Front squat 3×3 @ 85%
Clean pull 3×3 @ 100% clean

WOD
4 rounds not for time

10 x Ring ups (push ups) [assisted push ups]
3/3 TGU heavy
5/5 Bulgarian split squat
5 x High box jumps

3mins rest between rounds

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Monday 14/5/2012

ANZAC day WOD, some of the guys hitting "B1"


WOD:
Hang clean technique

for 15mins on the minute every minute complete:
20 double unders (30 single skips) [15 singles]
1 x Hang power clean @80% 1RM [scale load as needed]
10sec rest

If you fail to complete the DU and hang clean within the 50sec. reduce the load on the bar and continue next round.
Core:
Bird dogs 3 x 10
Plank wars 6 x 15sec

Extras:
Deadlift 65% x 3, 75% x 3, 85% x 3+ (OR 5×5)
Strict press 65% x 3, 75% x 3, 85% x 3+ (OR 5×5)

CrossFit Minis:
Skill focus: Pull ups, Wall ball

WOD:
4 x wall ball
4 x Jump and clap overhead
Bear crawl
Crab walk

Game: Cone freeze

CrossFit Kids
Skill:
Deadlift
Sumo Deadlift high pull
Wall climb

WOD
1min on each station
SDHP
Wall climbs
Skipping or Double unders
Ring rows

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Sunday 13/5/2012 – Happy Mothers Day!

Will, BJ, Kylie, Chris P - Shae did a runner after her impressive lifting!!


Rest day!!

Happy Mothers Day to all our Beautiful Mum’s!!
We hope you have a wonderful day and get spoilt rotten :)
Good luck to all who are running/walking in the Mother’s Day Classic today!

Congratulations to all lifters who competed in the Weightlifting ACT Championships today and thank you to all our members who came and supported us!!
Congrats to Shae, Chris P and Will for lifting in their first comp and hitting some neat lifts and a few PB’s!! BJ and Kylie getting in some good regionals prep and placing 1 and 2!!

Thanks Choc for the great pic!

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Saturday 12/5/2012

Danni hitting a solid snatch in the WACT interclub comp 2.


Lifting 7:30-9am
Clean 4 segment pull 3×3 light
Hang clean and jerk 65% x 5, 70% x 5, 75% x 5
Snatch balance (+10% snatch) 3×5 @ 75%
Front squat 5×5 @ 75%
Clean pull 3×3 @ 100% clean

Technique/strength program will be up on the white board.

WOD 9am
Team WOD – teams of 3
AMRAP in 15mins
Run 400m
50 x Toes to bar
25 x Wall climbs

Weightlifting ACT Championships
Come out and watch us compete at the Weightlifting State Champs!
from 1pm today at ACTAS!

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Friday 11/5/2012

Knickers, Karen and Nyree ready for round 4 of Wednesdays WOD


Deadlift 60% x 5, 70% x 5, 80% x 5+ (5×5)
Press 60% x 5, 70% x 5, 80% x 5+ (5×5)
Your choice of two skills you think need work – “Goat”

PNF stretching

Tomorrow is the Weightlifting ACT Championships, come out support our Base crew lift big!!
We have a few entered:
Hex, Chris P, BJ, Will, Shae, Kylie and Danni.

Weigh in will be from 11:30-1pm
First lift at 1pm (Girls will be first; both snatch and clean and jerk, followed by the guys).
ACTAS, Lyneham.

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Thursday 9/5/2012

Rest day
Get in some mobility!!!
Recovery swim 1:30pm Tuggeranong pool.

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Wednesday 9/5/2012

YouTube Preview Image
In just over a week BJ and Kylie will be hitting up this WOD along with 4 others hoping to make it through to the top 18 in Aus/NZ for WOD 6.
This is WOD 3… amazing form and efficiency shown on this video by Jasmine Dever, some of you have had a crack at these… extremely technical and heavy movement (that’s 32kg she is snatching… 40 times!) awesome to watch!!
This video proves that form and strength = efficient movement. This is why these two things are undoubtedly the most important in CrossFit or life in general.
Form is king, then get strong!

WOD
4 rounds – start each round on 8min
20sec:10sec x 2
Push ups
KB swings 24/16kg
400m
Rest

Extras 5:30-6:30pm
Kipping practice
Ring support holds
Muscle ups
Mobility

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