Super Sprint WOD

Justyn's request, so blame him:

5 rds:
4 HSPU
100m run
8 pullups
100 run
12 hand-release pushups
100m run
16 squats
100m run
20 situps
100 run

This one comes with rankings:
-22mins or less: firebreather
-22:01 - 24mins: excellent
-24:01 - 27mins: good
-27+mins: fair

Busy Weds Night

1. Warm-Up --> 20 mins

2. Sprints -->20 mins
2 x 3 x 60m
10m drive, 50m maintain, racing each other
1 min between runs
5 min between sets

3. Skill --> 10 mins
-TGU, 5 per side, go heavy
-TGU with bar, 3 per side, go medium

4.  Strength --> 10 mins
DL, 4-4-4-4, stay in the medium, quick and dirty

5. Mobility/Stretching --> 10 mins

Play time!

Do You Lift Bro?

1. Warm-Up --> 10 mins

2. Lifts
-FS, 3-3-3-3, med load --> 20 mins
-Squat Cleans, 3-3-2-2-1, increasing med to heavy load --> 20 mins

3. Death by Burpees -- 1 burpee EMOTM adding a burpee each minute.

4. Mobility/stretching --> 10 mins

Camille eats burpees for breakfast.

Kyle's Birthday WOD

Bring your gas masks...

Camille contemplates what Kyle has planned....

Weds Sprint & Skill

The chase.

1. Warm-Up --> 20 mins

2. Sprints -->20 mins
2 x 3 x 60m
10m drive, 50m maintain
1 min between runs
5 min between sets

3. Skill --> 10 mins
5 rds, rest as needed between lifts,
Thursters, 3-3-3-3-3, increasing load

4. Mobility/Stretching --> 10 mins

Shirts & The Open & FrostFit

1. Shirts: I've printed another set of our T-shirts, and I guess prices went up b/c it came to $224.83 for the 12 of them. If you want one (there's 6 small and 4 medium left) pass me or Craw $18 and you'll look as cool as a bunch of bros doing a tug of war....

Yes!!

2. Register for the Open. Stop procrastinating. Go here.

3. Also: FrostFit is this weekend, and I think it is worth it to watch some of the events. Their addy, schedule, etc can be found here. I'll be heading down in the afternoon for events 2 & 3.

New Format

1. Warm-Up --> 10 mins

2. Lifts
-OHS, 3-3-3-3, med-heavy load --> 20 mins
-Push Press, 5-5-3-3-2, increasing med to heavy load --> 20 mins

3. AMRAP -- > 8 mins
3 deadlift (225/155)
7 BJ

4. Mobility/stretching --> 10 mins

Camille loves timings.

Revisiting the Mooseknuckle

After warm-up:

Camille's opinion of Mooseknuckles.

Mooseknuckle
Weight throughout: 135/95
10x hang power clean
10x thruster
10x SDHP
10x push press
10x deadlift
10x OHS
At the top of each minute, stop and do 4x burpees

Check your times from when we did this before here.


Don't forget we're having a social occaision, 1900-ish (or whenever we all finish) at Moxie's.

The Open

Registration for the CrossFit Open is today. Cost is $20, with the whole shebang kicking off on 27 Feb. Workouts will be posted on the CrossFit site on Thursdays at 1900, and we will have until the following Monday to submit our scores. We'll likely do each workout as Friday's WOD, so you might as well register...

Winning = sunglasses, apparently.

Runs

We are hitting man-makers......

She'll make men out of you...

Social Night

On Friday let's go out for a drink after the WOD! We're going to head to Moxie's at Polo for around 1900 (or whenever we finish the WOD), in the lounge....

Let's get it on!

Deadlift 1RM

Skill/Warm-Up: double under ladder -- 5-10-15-20-15-10-5


Lifts:
1. 1RM deadlift
2. 1RM shoulder press

If you're having trouble with skipping/double unders, watch this vid:

C&J Night

1. 1RM of C&J

Booty.

2. Wee little couplet:
21-15-9 of
back squat (135/95)
ring dips

Goalsetting

Ok boys and girls, let's talk about goals. We've been doing the 1RM thing so we can all get a bit of an idea of where we stand, and how we've improved over the last year. I encourage you all to take a few minutes to think of your fitness goals and where you want to go, whether it is to compete, look good naked, or increase your gains (THE GAINS!). Also take a minute to think about your weaknesses, which are usually the things you don't like doing. I would be thrilled if any of you told me the areas you want to focus on, or need improving, so I can try to program them in for you (and really, everyone else's benefit).

This is called "looking good (semi-)naked."

Plyo & Rings

Plyo Conditioning:
-distance jumps
-long depth jumps
-box lateral shuffle
-single-leg jumps
-weighted box jumps

Ring Circuit, complete however you like:
-5 x 10 sec L-sit (KV & JF do 3 x 10 L-sit pullups)
-5 x 3 sets muscle-ups or progression work
-10 x 3 toes to rings
-10 x 3 sets ring pushups (KV & JF do ring-HSPU)
-5 skin the cat, focus on full back extension

Competitions

There is an upcoming online competition, hosted by an Australian affiliate: the  Mil-Fit International Games. Three weeks, with one WOD posted each week. $60 to register, starts 16 Feb, ask me for more info or go to http://www.crossfitwagga.com.au/news/9 or https://www.facebook.com/MilFit

Unfortunately, their timing is not so good, because the CrossFit event of the year is coming up! That's right, the 2014 CrossFit Open is around the corner, and I really think every one of you should give it a go this year. Registration opens on 15 Jan with the first of 5 weekly WODs going up on 27 Feb. More info will be released over the next few weeks (cost, etc), but for now go here: http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

I will be joining Andrew in validating you guys this year, and even if you don't think you're able to compete, you should anyway. There is something very gratifying to see how you rank provincially, regionally, even globally. As the registration date rolls around, you can expect to hear more about this from me!!

Why wouldn't you want to compete??

1 RM Night!

Skill: be upside down....

For the next couple of nights, we're going to hit a couple of maxes, to evaluate where we all are, and give you all an idea of how you are progressing.

In this vein, Monday night we will be hitting our backsquat and bench press 1RM. As an FYI, for those of you that do extra lifting during the week (how are your gains Justyn???), we will be doing C&J on Friday (followed by a little couplet), and deadlift next Monday (with some additional little upper-body lifts).

Thinking about Justyn's gains!!

Worst WOD Ever??

The Richter Scale

A little sumpthin' to ease our pain....

1 mile run (10 laps?)
5 deadlift (225/155)
25 burpee
5 deadlift
25 pullup
5 deadlift
25 burpee pullup
5 deadlift
25 KBS (55/35)
5 deadlift
1 mile run