Ten rounds for time of:
Run 100m
10 Toes to Bar
Run 100m
10 Push-ups
*For scaling: Pick numbers that allow you to get through approx. 4-5 rounds of t2b and push-ups unbroken.
Comments are closed.
More Stories
Join us
Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
CrossFit KIDS
Our Coastal CrossFit KIDS classes are designed to help young athletes improve in all aspects of fitness, improve confidence and most importantly fall in love with being active!!! Our program is age appropriate and includes elements of gymnastics, Olympic weightlifting, cardio-vascular work, nutrition and so much more. Most importantly each class is designed to be FUN and keep kids engaged!! Kids sessions are run via blocks throughout the school term.BLOCK 4: 1 October – 10 DecemberTuesday 3:30pm-4:15pm (Age 5-13 years). Contact Marie Mob:0432710684 for details or check our Coastal CrossFit Kids Face Book Cost:Casual $17 (Please contact us prior to ensure a position is available)1 Session per week $165 (11 Weeks)
Attendance Challenge
Attendance has been much lower over the past couple of months – Let’s turn this around!!!Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation. In an effort to light the fires of motivation we have decided to run an attendance challenge. Our Challenge to you all during October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. Notice someone missing? Remember we are all better together!!! Share the love and help each other out. If someone is M.I.A reach onto them – a training partner and our community is the best!! Want to see progression? Turn up more frequently:Base line- We recommend a minimum of 3 days a week (this will allow you to see progression and keeps your routine in check)4 Days a week (gets things rolling much quicker)5 days a week is considered 100% attendance (You can be guaranteed those that are performing best in the gym are hitting 5 days consistently).
15.2 Tips & Strategy
I must say I wasn’t surprised to see 14.2 repeated, especially with the 2 athletes that were chosen for the demo. Thankfully for anyone reading this (and for myself) I have repeated this workout 3 times since last year’s Open and feel that I know it pretty well. Please keep reading even if you’ve done this one before. Unlike last weeks Tips & Strategy I am going to cover some warm-up advice and then 2 different strategies that I think could work well for a variety of athletes depending on strengths and weaknesses. Warm-up: – Row 500-1000m at a moderate pace (should be able to talk quite easily while rowing). – Mobilize hips and shoulders. Things like PVC pass throughs, the Samson stretch, spiderman walk, crab walk, kipping swings, rolling thoracic spine will all work well. – Movement specific – work up to an OHS Squat (from the ground) that is not maximal but a good chunk heavier than the work out weight and perform some pause reps (sit in the bottom of the squat and hold active). Perform some small sets of linked C2B pull-ups to get the flow of the movement dialed in but be aware keeping the volume low. Personally, I will be doing something like EMOM x 7-10: 1 Full Snatch + Pause OHS (50-60kg) followed by 2-3 C2B Pull-ups as my specific warm-up before this workout (note that my goal is to get a good chunk through the 18’s so don’t over do it). Strategy One: This is actually not my strategy but one I got from Outlaw CrossFit last year and I have used it a few times with good success (got into round of 18’s). This strategy works as follows: – Split each 3 min. work period into 2 x 1:30 rounds. Perform the first set of OHS and C2B and rest out the remainder of the 1:30 and then repeat for the 2nd set. Initially this works out as about a 1:1 work rest ratio which progressively declines as the rounds go on. At some stage (based on feel) you’ll have to make the call to abandon this strategy and just keep working but it’s a good way of keeping your rate of exertion under control for the first few rounds. – Keep the OHS unbroken for as much of the workout as possible. Be fast but smooth. Use the hip extension at the top of each rep as a momentary rest and try to bring the bar into a back rack rather than dumping it when you start to fatigue. If you try to do these too fast you will likely be untidy and burn a lot more energy for not much gain. – The pull-ups are quite individual. I have done the early sets of this workout unbroken without any great detriment but these are a strength of mine. The main thing is to be smart with your sets when you know you’ll have to break them up. Avoid failure and having to do singles and don’t force yourself to butterfly if your not efficient at them. Strategy Two: This is what I plan to do this year: – As above for the OHS. Stay UB and efficient for as long as possible. – Rather than use a fixed 1:30 half round strategy, I plan to break up the pull-ups into smaller sets and use the time between these efforts as recovery. Once I finish the 1st set of pull-ups I will move straight to the pull-up bar for the 2nd set of OHS. I feel that one large rest break at the end of the bigger rounds will be more of an advantage than 2 smaller ones with the 1:30 round strategy. Which one should I use? If you’ve got the time. Try doing the round of 10’s both ways to see which one will work for you. Maybe don’t do this just prior to the workout but a day before should be fine. General: Don’t let details cost you your best score. If you rip your hands normally, then tape up. Wear weightlifting shoes. Tight collars on your bar. Plenty of chalk, water and a towel nearby and relax! Chris. Chris Saliba is the co-owner of Coastal CrossFit Queensland and has competed at the Australia Regional 3 times and was the 2013 state weightlifting champion in the under 69’s. For more info, check us out a www.coastalcrossfit.com.au