Notices:

This week timetable changes…
Wednesday 22/5 9:30am Session cancelled
Friday 24/5 all sessions cancelled
Saturday 25/5 all sessions cancelled.

Sorry for any inconvenience.
Regionals
Nyree has put up a car pool roster on the white board. Please pop your names up if you can offer a seat or two or need a ride.

Tickets available from Friday 15th April – here… don’t leave it too long, i think it’s going to be busy!!

  • Sponsorship

It’s been a very exciting few weeks for us, we now have two sponsored athletes at BASE!

Muscle Driver Aus – Australian owned and operated – The premier source for Olympic Weightlifting, crossfit, and functional fitness products.
Kylie is on the MDAUS team to support her on her quest for the Commonwealth Games, Glasgow.
We have some great equipment from MD (the nice pendlay plates, barbells and of course the fun slam balls, will have to get some more fun toys for the gym!).

Clare and ACT Smart Osteopathy & Massage – Magic hands, keeping athletes and everyone moving functionally!
Clare has supported our Base athletes (Kylie and BJ) in the lead up to and during the 2012 CF Regionals.
She has continued to support Kylie through training and preparation for weightlifting events – 2012 weightlifting Nationals and Trans Tasmin. We are very grateful for her support us again and treating us with her magic hands to allow us to train hard and recover well!

WODWear – A range of vibrant, stylish, high quality ladies CrossFit clothing
WODWear have got BJ board to support her on her road to improving and developing as an athlete – CF Regionals and beyond. WODWear will be at Regionals with some new gear so we hear so be sure to check them out girls!


2 comments

Wednesday 22/5/13

Boys, meet airdyne... just ask them how much fun it was


Skill / Strength
EMOM for 12mins
even min: 6 x push press with 2sec pause in dip (challenging load)
odd min: 3 x high box jumps

WOD
3-4 rounds not for time
500m row / 400m run
8 x Strict chin ups
8EA x Windmills

Extras:
Bar muscle up practice or kipping
1 x Power clean + 2 x BB lunges + push jerk – warm up to med-heavy single

WOD (20min total)
10 x AMRAP in 60sec
1 x Power clean + 2 x BB lunges + push jerk (heavy as possible maintaining form)
BB facing burpees
60sec rest between rounds

1 comment

Tuesday 21/5/13

Coach Ian final stages of a nasty little WOD


Skill work – Handstand practice

6 rounds for time
100m run or 150m Row
6 -15 x HSPU

Stretch / mobility
(lunch crew – DL + BJ WOD if not done)

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Monday 20/5/13

Big Alex working some L-sit pull ups


Regionals paly time!

A)
7mins to find 3RM OHS
Can go from racks * no racks

Rest 2mins
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B)
30 x burpee MU for time ( 30 x Burpee deck squat box jump – step dow)
(7min time cap)


C)
21-15-9 reps for time (12-9-6reps) [scale load as needed 9-6-3 reps]
Deadlift 143/93kg (100/70kg)
Box jump 30/24″

8min time cap

3 comments

Saturday 18/5/2011

Base crew rocking the best onsies in Aus!! Congratulations to all lifters last weekend in the ACT State Championships!!


“Nancy”

5 rounds for time of:
400 meter run
Overhead squat, 15 reps 43/30kg

3 comments

Friday 17/5/13

Skill / strength:
10 x 6 Russian swings
3 x 8-12 Y’s with band

WOD
Complete 8 rounds:
3 Back squats @ *1.5 x BW boys / 1.2 for girls (or aprox 85% 1RM) 1.2/1 x BW (scale load as needed to work good mechanics and depth first)
20 x double unders (80 singles)
Compare to: 21/11/12

4 comments

Thursday 16/5/13

BJ training well in the lead up to Regionals - Go at em!!!


Lifting 6-7:30am
Tuggeranong outdoor session 12:15-1pm (lake Tugg town park)

Great little squat article from Kelly Starett – Movement as a skill!

3 comments

Wednesday 15/5/13

Last weeks WODs


Skill / strength
EMOM for 14mins
Pause clean + hang power clean + push jerk
5-10 x Ring dips

WOD
In partners (3 person) – One person working at one time
For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups (pull ups) [Jumping]
100 One-legged squats, alternating (lunges)
100 One-arm dumbbell snatches, alternating 30/20kg
*WOD
For time:
70 Wall balls
30 TTB
30 CTB0
70 pistols
40 x Shoulder to OH 75/45kg
30m x rack lunge 75/45kg
Time cap 25mins

Extras:
Prowler push 10x20m rest as needed 20/-kg
GHD Sit ups (follow reps on wall)
single leg RDL + hitch hiker

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Tuesday 14/5/13

A couple of the 7am boys getting co ordinated for the row off in Jackie


Skill / strength
Morning only
EMOM for 14mins
Pause power + mid thigh snatch +OHS
5-10 x Push ups *Ring push ups

WOD
21-15-9 reps for time of:
Handstand push-ups (abmat/foam) [box/youga dog push ups]
Pull-ups *CTB (ring rows)

3 comments

Monday 13/5/13

YouTube Preview Image

Skill / Stength
5×5 Overhead squats
5×1-3 Strict muscle ups or 5×5 MU transitions
4×10,10,8,8 Barbell row

4 rounds, not for time
8 EL Front rack static lunge 30/20kg (10-30kg) [unloaded]
10 *20 Toes to bar (strict x 7)[10 x strict knee raise]

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Saturday 11/5/13

"Tim"

WOD
WOD 7 (ish) from 2013 Regionals
4 rounds for time
3 rope climbs
100m Sprint
4 cleans 100/60kg (incl. Masters 80/50kg)[Front squats 10-80kg]
100m sprint

Finisher
4 x 20 Wall balls with 30sec recovery 10/6kg 10foot target (9kg 10ft / 6kg 9ft) Masters 5kg 9ft. [4x10]

ACT Weightlifting State Championships – ACTAS (Hockey Center Lyneham)
Come and support our local lifters, with 9 Basers lifting!

Women and Jnrs. (13)
Weigh in 10.30 – 11.30 am
Lift 11.30am – 1pm

Refs: Lyn Jones, Steve.P, John Reynolds
Loaders: Ben Winter-Giles, Mark Stubbs

Males (14)
Weigh in 12-1pm
Lift 1-2:30pm

Refs: Lyn Jones, Ben Winter-Giles, Kylie/Jamie
Loaders: Kylie/Jamie, Steve. P

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