Saturday 4/9/10 – “Fran”
Giddy up!
“Fran”
21, 15, 9
Thrusters 40/30kg
Pull ups
Compare to 13/10/09
Skills practice: Snatch
I hope you are all continuing on with your daily mobility WODs (perminate link on the right side bar)
Made of Steel Challenge – Newcastle 30-31st Oct… will be an awesome event! Details and rego here
Smash Clash results are up here
Thanks Bernie and Lisa for a great day and congratulations to all competitors!
Friday 3/9/10
Team work! BJ and Tara working together to get the job (Fran) done
Front squat 3, 3, 3, 3, 3 (beginners do 3×7)
Pressing snatch balance 5, 5, 5
mini Tabata
4 rounds of 20:10 each (20sec on, 10sec off)
Squats
Sit ups
Burpees
*focus is on depth and speed
Made of Steel Challenge – Newcastle 30-31st Oct… will be an awesome event! Details and rego here
Wednesday 1/9/2010
Coops hammering the KB swings in WOD 2, in the team event at Smash Clas on Saturday.
WOD 1
AMRAP in 15mins
12 x Ring dips
12 x Jump lungs (6 each leg)
12 x Push ups
200m sprint (sandbag)
Rest as needed then complete
WOD 2
12, 9, 6
Sandbag shoulder slams (each side)
Lateral jumps (each side)
Sand bag full clean and press
Compare to 13/4/10
Tuesday 31/8/2010
A video for all of you who hear this “force your knees out”, “heels down and away” or “fire your glutes”
3 x Max ring hold (straight body, knees to chest, L sit, levers)
3 x Max reps ring dips
3 x Max chin up hold (chin clearly over the bar not resting on bar)
3 x Max reps strict chin ups
21, 15, 9 reps for time
Burpees
Double reps x Double unders
100m sprint (1xper round)
CF Outdoors will be doing the gymnastics above and a slight variation on Fridays WOD (post times to Friday)
Monday 30/8/2010 – “The Bear”
3, 2, 1... GO! (WOD 1 heat 5 of the Smash Clash on Saturday)
5 rounds of
7 sets of the following consists of 1 round
Power clean
Front squat
Push press
Back squat
Push press
increasing load each round, going for max load in final round – Great video here
Congratulations to all athletes who competeted in the Smash Clash on Saturday!!!
Thank you to Bernie and the CF Smash crew for putting on such an awesome event, results and more pics to come! (or jump on facebook and become our frind 
)
2 weeks down…
Kirstin's dinner - Slow cooked beef, mashed parsnip and coconut milk and veg... yummo!!!
Two weeks in, how are we feeling?
Some more great results and changes, really starting to notice people leaning out now. It must be doing something… Tara nailed her first pull up today!!!
So… who’s in for a cook off? Proposed dates – September 3rd, 4th or 10th. My place.
Whole9′ – What can i eat?
Sunday 29/8/2010 – Rest day
From K-Star (Kelly Starrett)
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.
More mobility WODs here
Saturday 28/8/2010 – Smash Clash!
Tuggeranong corporate crew showing some skills on the speed ladder
There will be no scheduled classes today as we will be out at CrossFit Smash for the Smash Clash!
Come down and support our Base members and your fellow crossfitters, it will be a great day!
Good luck to all competiting!!
For those not competing:
For time:
5km run
directly followed by AMRAP for 2mins each
Push ups
Double unders
sit ups
Friday 27/8/2010
High Hang snatch 5×5
5 rounds
250m Row
7 x Overhead squat @70%BW (beginners 30-50% BW)
10 x Toes to bar (beginners knees to elbows or knee raise)
Athletes competiting in the Smash Clash tomorrow, rest up and roll out.
Please note there will be no classes tomorrow as we will all be at the Smash Clash, come out and support us
Thursday 26/8/2010 – rest day!
Karen pulling a PR... over the 100kg!!
CF outdoors will be doing yesterdays skills practice and 4×400m sprints
Please note there will be no classes this saturday as we will all be at the Smash Clash, come and join the fun and enter!!! Open to all fitness and skill levels, come and try it or support us on the day
