CrossFit Base

Saturday 11/9/2010

Skills practice
Hand stand push up
Clean
Jerk

WOD
Power clean 2 reps every min for 15min
90/55kg
from CF Active

Friday 10/9/2010 – ACT/NSW Sectionals WOD

Back squats 555333

ACT/NSW Sectionals WOD#3
Run 600m
then 2 rounds
30 x Deadlifts 80/50kg (scale to aprox 50%1RM)
30 x KB swings 24/16kg
30 x Ring push ups 10/50cm

Beginners WOD (scale loads as required)
Run 600m
then 3 rounds
10 x Deadlifts 60/40kg
20 x KB swings 20/12kg
20 x Ring push ups 10/50cm
Compare to 1/3/2010

Thursday – 9/9/2010 – Rest day

Mobility WOD x 2
Do 2 of K-Starr’s M WODs today, work on increasing you mobility and flexibility and see the difference it makes in your movements and performance. You should be hitting 1 of these everyday!!!
The improvements will be pretty much instant, but consistency is the key to anything.

Wednesday 8/9/2010 – Cindy

Snatch balance to OHS
Perform 1x snatch balance and 3 overhead squats, that is 1 set
complete 5 sets increasing load each set if appropriate.

“Cindy”
AMRAP in 20mins
5 x Pull ups
10 x Push ups
15 x Squats

Compare to 26/2/2010

CF outdoors
“Mel”
5 rounds
100m run
10 x burpees (scale to 5)
10 x push ups
10 x mountain climbers
10 x sit ups
10 x prisoner squats

CF Wollongong Games and CrossFit Kids Launch!

Sunday October 17th
Register now!!
3 categories – Beginner / Intermediat / Advence (rx)

Come on down, it will be a GREAT day!!!

And anyone who is keen, we are going to the adults gymnastics class in Erindale tonight at 7:30 (Big tin shed on Gartside st.)

Tuesday 7/9/2010

Happy Birthday David!!!!
5×3-5 Push press from behind the neck
5×5 Toes to bar (controlled reps)

CFE
3 x 1km
2min recoveries
Record total time

Monday 6/9/2010 “Airforce WOD”

Deadlift 10mins to find 3RM

Airforce WOD (midwestern sectionals WOD 1)
For time complete:
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
Start with and complete 4 burpees every minute on the minute.
Bar loaded at 40/30kg

Compare to 14/4/10

CF outdoors will be doing a KB version of this WOD and some 400m sprints

New 6 week training [...]

Sunday 5/9/2010 – Happy Father’s Day

Happy Father’s Day to all our wonderful CrossFit Base Dads, enjoy your day!!

Our Whole30 challenge is 3 weeks down!!
How are we travelling?? Some super sweet improvements especially in body composition, sleep and energy levels.

The whole point of this challenge was to almost re-set your body and change your eating habits for good by eating REAL [...]

Saturday 4/9/10 – “Fran”

“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 [...]

Friday 3/9/10

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