"If it doesn't feel like work, it probably doesn't work."

Megan 'Smash'.
Megs clocks up 117 reps in the 3rd WOD at the CrossFit Smash Games day last weekend. The WOD:
AMRAP in 8 min
7 Clean and Jerk 30kg
7 Kettlebell Swings 16kg
That's work.

Today's Workout

Buy In

20m Bear Crawl (facing down - hands and feet - crawl along the floor)
20m Crab Walk (facing up - hand and feet - crawl along the floor)
20m Crocodile Crawl (or army crawl - get down low)

Press
5-5-5-5-5

then

'Slice and Dice'
25 front squats (50/30)
50 pull ups
25 front squats (50/30)

Today's Workout

5 x
1 min medball clean (20/14)
1 min box jump 24"
1 min kettlebell swing (24/20)
1 min SDHP (35/25)
1 min rest

Record reps

Have you ever taken up running, or upped your weekly cardio sessions only to find that you are putting ON weight?
Not fair!
"Frequent medium to difficult sustained efforts (aka “Chronic Cardio”) = over- stress, fatigue, burnout, injury, accelerated aging, and increased disease risk. Ineffective for weight loss: calories burned through Chronic Cardio simply increase appetite, particularly for sugar. Slow down for better health and peak performance!" Mark Sisson

Today's Workout

Deadlift
3-3-3-3-3

then
Annie
50,40,30,20,10
double unders
sit ups

"Believe in the stuff that makes you sore..." Greg Glassman - pertaining to ab work...

Today's Workout

Buy In: 50 thrusters (45/30)

5 x
2 min row
1 min max push ups
1 min rest
record distance and reps

Cash Out:
3 x
20 loaded situps (8/5) - mat
20 back extensions - GHD
20 squats

Today's workout and quote have been taken from the old site. CrossFit full strength.
'You must act as if it were impossible to fail." Ashanti proverb.

Today's Workout

Clean and Jerk
10-5-3, 10-5-3, 10-5-3.

30 sec rest between sets.
Loads are light, moderate and heavy.
Plan loads ahead of time for easy transition.
Breathe...deeply.

then
Row, keeping the clock under 1.50/500m for guys, 2.05/500m for girls.
record distance maintained.

Good luck to all competing in the "Clash" in Canberra this weekend. Check out this link to preview the workouts.

Today's Workout

Strict pull ups
5 x 5

then
4 x
200m run
15 cleans @ 50% BW

"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 here Mobility WOD

Today's Workout

Front Squat
5-3-2-1-1-1

then

'Slice and Dice'
25 ball slams
50 walking lunges
25 ball slams

AND mobility work!!

The competitive game of CrossFit is on the rise in Australia, with an affiliate games day on most weekends from now until Christmas. How do you train for the sport of CrossFit? You make every rep count. "...I kidded myself into counting every ugly rep and posting some pretty good times, that, in retrospect, were a joke.." read the rest of the article here.


Gemma leaves no doubt at the top.

Today's Workout

5 x
20 SDHP (75/55)
20 box jumps
20 dumbbell push press(17.5/12.5)

Cash Out:
20 burpee pull ups

"Everybody wants to know what I am on. What am I on? I'm on my bike... six hours a day. What are you on?" Lance Armstrong

CrossFit Kids Wollongong.

Today's Workout

For time:
21 thrusters (95lb/65lb)
5 rounds of Cindy
15 thrusters
3 rounds of Cindy
9 thrusters
1 round of Cindy

Cash Out:
pistol ladder 1-5
1 pistol R leg
1 pistol L leg
2 pistols R leg
2 pistols L leg
up to 5 each leg