Pool session today – please be at the Kawana Pool and ready to go by 7:30am.

Coffee/breakfast afterwards!

I am sad to say that I was extremely disappointed in the turn out for Wednesday’s nutrition presentation.
I am well aware that there would be people with prior engagements but that certainly doesn’t add up to only a quarter of our membership being present.
This lack of attendance shows a foundational flaw in the attitude towards, and understanding of where improved (and continually improving) nutrition fits into your progress as a CrossFitter and your future health.  Furthermore, there was a noticeable lack of “high level” athletes present which either says that they think they have already nailed it or they don’t care. Think about the example this sets to the athletes that look up to you.
It’s been said a thousand times, but you can’t out-train a bad diet. Doing CrossFit is not about simply burning off the crap you ate last night or looking good at the beach. If this is all you care about then you are severely missing the point.
Start to put the same effort into fueling your bodies as you do to training itself and you’ll be amazed at your progress. End rant.

Partner WOD today – come in and see!

*Sorry for the late post – computers suck when they don’t work properly.
*For anyone who would like to be part of the Nutrition Challenge but missed the nutrition information evening, please let us know and we’ll get the necessary information to you and get you started.

A. Clean Technique.

B. Five rounds for load and time of:
Run 400m
10 Front Squats
*Bar is taken from the ground.

Notes: Choose a load for the front squats that is heavy but can still be cleaned with minimal recovery after the run. It is not a requirement to do the front squat UB but pick a load that at least gives you a chance (at a stretch).

Update: Don’t forget our Nutrition Presentation is on at 6.00pm tonight.

A. 3 x 5 Deadlift
*Use the weight that you achieved for 5 last week.
*Rest 2 min.

B. EMOM x 20:
1. 30 sec. Deadlift
2. 20/12 Push-ups
3. 12/9 Pull-ups
4. 15 Box Jumps 24/20″
5. Rest
*Use 70-80% of Part A for DL weight.
*C2B pull-ups for competition athletes.
*Your score is your total Deadlifts assuming that you complete the prescribed reps in min. 2, 3 & 4.

A. Four rounds:
6-8 Seated (unsupported) DB Shoulder Press
8-10 Ring Row
20 Abmat Sit-ups
*Rest as necessary between exercises.

B. 500m Row

Notes: For the Shoulder Press aim to maintain the same weight across all sets and scale the ring row up or down (feet elevated, weight vests etc.) to get you into the 8-10 rep range. The sit-ups should be strict – anchor your feet if you need to rather than using momentum to get you through the reps. The row is all out – give it everything you’ve got.

7.00am
A. Back Squat 3-3-3-3-3
*Yes you can back squat on a Saturday!
*The first set should be moderately heavy and increment towards a max for the day.

B. Partner Workout:
For time:
100 Push-ups
200 Wall Ball
300 Double-unders
*One partner works at a time – split the work between partners anyhow you like.

8.00am
A. EMOM x 12:
1. Muscle-up
2. Freestanding HS Hold (30 sec. practice)
3. 50 Double-unders
*For the MU, pick a number that takes no longer than 30 sec. and focus on linking reps with smooth mechanics.

B. Courtesy of Invictus:
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters 50/35kg
10 Chest-to-Bar Pull-Ups

Reading: Things to do in Open Gym Time.

Happy Birthday to Drew Napper today.

Three rounds for time of:
Run 1200m
30 Box Jumps 24/20″
20 Pull-ups

Notes: Pick a pace on the run that allows you to get to work almost immediately – this will obviously vary as the workout progresses. For the box jumps, play around with different techniques (rebounding, jump-up/step down, step-up/step down etc.) – rebounding reps are fast but if they leave you really gassed and you have to rest a lot during the set or coming into the pull-ups, they may not be the best choice. Sometimes mixing it up can be the best option. For the pull-ups, if you don’t get to 20 reps in 3 goes, then stick with whatever you get up to in 3 goes in round 1 for the remainder of the workout.

A. Deadlift 5-10-20
*Sets must be touch and go. Rest off the ground only.

B. Partner Workout
7 min ladder:
Burpees/DL Hold
*One partner holds the barbell at the top of the Deadlift while the other does Burpees. Start at 1 rep and increase by 1 each round. Don’t exceed 100/70kg for DL hold.

Discipline in the Deadlift: Compared to the Olympic lifts the deadlift is quite a simple movement which potentially means that inexperienced athletes can lift quite heavy loads through this exercise. This is great providing that good form is maintained, and really bad if it’s not. Unlike the squat where the fear of being squashed under the bar normally stops people from lifting more than they’re capable of, the deadlift seems to bring out the worst in people because they don’t associate the same risk with this lift. Simple rules, let good form dictate your load, if you’re in doubt dump the bar and don’t let your ego get the better of you.