WODs

News Flash: The maximum temperature today in Hobart was the same as the minimum on the Sunshine Coast and people down there still managed to train CrossFit. Time to harden up people – it’s not that cold.

Nutrition: Please don’t forget that we want to see you with your food diary at least once per week for the duration of the nutrition challenge. This applies even if you think you don’t need it. Let’s stay focussed as we head into another weekend!

For time:
Bear Crawl 100m (10m lengths)
50 Kettlebell Swings 24/16 (one arm/Russian) 25 per side.
50 Thrusters 30/20kg
50 Ring Dips
100 Overhead Lunge 20/10kg plate.
50 Burpees (jump and touch)
200 Double-unders
*You may perform this work in any order you like and break up the reps as you like.
*As always, suitable scaling of volume and difficulty will be provided.

Nutrition: It’s great to see noticeable physical changes in some of our challenge participants already – keep up the great work. On the same subject it is important to test and adjust throughout this process. If your nutrition is dialled in correctly we should start to see the positives shortly if not already. If things are not moving in the right direction it is important that we make some tweaks now rather than waiting until the end.

A. Pendlay Row 4 x 8
*2 min rest.

B. Death by Pull-up
*Max out with strict pull-ups before reverting to a kip (if at all).

C. 500m Row.

Nutrition:  To save money on your shopping list, get out the slow cooker (or buy one if you don’t have one) and start buying larger cuts of meat.  You can buy pork roasts and silverside for between $5-7 dollars per kg and they are the simplest thing in the world to cook. You can either chuck your veggies into the slow cooker with the meat or whip together a quick salad when you get home and you’re good to go.

For load and time:
EMOM for 5 rounds: 2-4-6-8-10 reps of Deadlift (use approx. 100-120% of 1RM Clean)
then immediately after the last deadlift…
10 rounds of:
7 Toes to Bar
7 Box Jumps 24/20″
then at the start of a new minute….
EMOM for 5 rounds: 10-8-6-4-2
*Your time is recorded at the completion of the 2 reps in the second round of DL’s.

It will all make sense when we explain it!

Nutrition: Effort and the desire to succeed are all that matters at this stage of the challenge. Don’t worry if you make the wrong choice in the process of trying to learn – every time you do this you are a step closer to success.

A. Back Squat 5-10-15-30
*Work up to a near maximal set of 5 and then reduce weight for each of the following sets. Note that the 10-15-30 rep efforts are not intended to be maximal with the idea being to shift the focus from pure strength to endurance strength. An example – 5 @ 120kg, 10 @ 100kg, 15 @ 80kg, 30 @ 60kg.
*Rest as necessary between sets.

B. AMRAP in 5 minutes of:
Burpee C2B Pull-ups
*Pick a pull-up bar that is above your standing reach.

Nutrition: Hopefully you all managed to stay on the straight and narrow over the weekend. If not, get over it and don’t let a bad choice start a downward spiral – remember you are only ever one meal away from getting back on track. We’ve managed to see a bunch of people so far with food diaries which is great – if we haven’t seen you yet, please grab one of us at the earliest opportunity so that we can see how you’re going.

Ten rounds for load and time of:
1 Press, 2 Push Press, 3 Push Jerk (same load)
Run 100m
30 Double-unders
Run 100m
Rest 30 seconds.

Come on in for a surprise WOD!!

Keep up the great work for your nutritional challenge over the weekend.

Nutrition Tip: Are you eating enough? Please remember that the volume of your food is not directly proportional to energy content. Most of the “good” stuff, while nutritious is quite low in energy. Remember – eat with abandon meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil, flour) and you shouldn’t have any issues with energy.

A. EMOM for 10 min: 2 Snatch

B. AMRAP in 3 min:
3 Power Cleans 60/40kg (must be touch and go)
6 C2B Pull-ups
18 Mountain Climbers
Rest 1 min. and repeat for a total of 5 cycles.

*For those involved in the nutrition challenge, you should have received your first email. If you have not received anything, please let us know and we will track down your email.
If you haven’t already done so, please make an effort to get to the shops in the coming days and stock your fridge and cupboards with everything you need to succeed.

10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press
Back Squat

Tips: Pick a challenging load for 10 reps for both exercises and aim to maintain unbroken sets throughout. Although this workout is not for time, try to move between exercises with only enough rest to complete the next set.

A. Thrusters – work to a heavy double (10 min).

B. For load and time:
Run 800m
10-8-6-4-2 Thrusters
Run 800m
*10-8-6-4-2 indicates that you cannot break the set before this number. The aim is to go heavy but without failing to achieve the minimum reps required in the set.

Please don’t forget our nutrition presentation at 6.00pm tonight. This will take the place of the 6.00pm workout.

A. Four rounds of:
1 min. max reps pull-ups (strict, C2B, kipping etc. – work your weakness)
1 min. Double-unders.
1 min rest.

B. Four rounds of:
1 min. max reps Toes to Bar (strict, kipping etc. – work your weaknesses)
1 min. Box Jumps
1 min. rest.

*Part A and B will flow into each other with the 1 min rest break after the fourth round as a transition.