WOD 013010

"D.T."

Five rounds for time of:

12 Deadlifts @ 70kg/50kg

9 Hang Power Cleans @ 70kg/50kg

6 Push Jerks @ 70kg/50kg

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. This workout was first posted on Crossfit.com on 13th April 2009.

WOD 012910

Front Squat 5-5-5

then:-

For time of:

30 Kettlebell Swings @ 24kg(M)/16kg(W)

15 Weighted Pull Ups @ 20kg

24 Kettlebell Swings @ 24kg/16kg

12 Weighted Pull Ups @ 20kg

18 Kettlebell Swings @ 24kg/16kg

9 Weighted Pull Ups @ 20kg

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Skills Test

Today will be our first ever Skills Test day.

Why do a test? The skills test is a good way assess your current fitness and athletic skill level. The tests will reveal what areas of your fitness/skill you will need to improve on(meaning, revealing all the stuff you suck at). Based on the results of the test, we can assist you in refining your training to get you fitter, faster and stronger.

Many of you have been asking questions on how the skills test will be run, so here's the deal:-

1. Pick one test for each section of Hips, Push, Pull, Core, Work and Speed. You can refer to this link for details:- Skill Levels Poster

2. You will then do the test for each section as per the order mentioned above.

3. You will have a 60-minute time limit to complete all the tests.

4. If the test has two requirements(eg. Air Squats x 100, Back Squat x 1@Bodweight), you will be required to complete both tasks.

If you are still unsure of how this works, just show up in the gym and we will sort you out.

*Thanks to CrossFit Seattle for the Athletic Skills table.

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WOD 012710

Turkish Get Up 2-2-2

then:-

For time of:

400 Rope Skips

Run 400m

250 Rope Skips

Run 800m

100 Rope Skips

Run 1200m

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WOD 012610

100 Back Squats @ Bodyweight for time.

*Before the workout, weigh in. The weight on the scale is the weight you back squat.

**Note on scaling: It's critical that you use the right weight for this workout. For those of you new to back squats, you should be using a weight that equates to roughly 50-60% of your 1RM. If you are not sure what this number is, please check in with a coach before commencing your workout.

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WOD 012510

Deadlift 5-5-5

*Lower each rep with control and reset for every rep, don't bounce the weights off the ground. Rest exactly 3 minutes between sets.

then:-

In 20 minutes, complete as many rounds as possible of:

5 Press @ 20kg/30kg

5 Pull Ups

5 Push Press @ 20kg/30kg

5 Pull Ups

5 Push Jerk @ 20kg/30kg

5 Pull Ups

*Workouts will commence at 5.30pm, 6.50pm and 7.30pm this evening.

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WOD 012310

100 Handstand Push Ups for time.

*10 Double Unders penalty every time you dismount from the wall. If you can't do a Double Under yet, do 50 rope skips.

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Keangston, the first person at PushMore to hit sub 3 minutes on "Fran". Nice work on your 2:45 effort!

WOD 012210

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

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WOD 012110

150 Kettlebell Swings @ 24kg(M)/16kg(W) for time.

*5 Burpee penalty every time the kettlebell touches the floor.

Record time and number of penalty reps.

Thanks to Crossfit Brisbane for this WOD.

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WOD 012010

Press 3-3-3

then:-

Three rounds for time of:

Run 400m

10 Burpees

5 Deadlifts @ 100kg/60kg

*Workouts will commence at 5.30pm, 6.30pm and 7.30pm this evening.

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WOD 011810

Back Squat 3-3-3-3-3

then:-

Tabata Wall Balls @ 10kg(M)/5kg(W) for total reps.

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WOD 011810

"Helen"

Three rounds for time of:

Run 400m

21 Kettlebell Swings @ 24kg/16kg

12 Pull Ups

*Compare to 100509.

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WOD 011610

"Fran"

21-15-9 of:

Thrusters @ 40kg/30kg

Pull Ups

*Compare to 102409.

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WOD 011510

Deadlift 3-3-2-2-1-1

then:-

150 Double Unders for time.

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WOD 011410

Press 2-2-2-2-2

then:-

"Chelsea"

Every minute, on the minute, for 30 minutes, do:

5 Pull Ups

10 Push Ups

15 Squats

*If you are unable to complete the round on the minute, continue to do as many rounds as possible for the remaining time.

Compare to 101209.

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Kettlebell Classes

Starting 16th January 2010, we will be running a kettlebell class every Saturday at 9.30am. The class will be a 60 minute session that will focus on strength and conditioning work using the kettlebell. Participants will go through joint mobility and dynamic warm-up movements before progressing to a total body workout followed by a cool down and stretch.

If your only exposure to kettlebells are swings, this class is a great opportunity for you to get familiar with the many different facets of kettlebell training. See you then!

WOD 011310

In 10 minutes, complete as many reps as possible of:

Turkish Get Ups(Alternating left & right)

For the first 5 minutes, do the lunge variation, then switch to the squat variation for the remaining time. Focus is on maintaining good form and control throughout, so use a weight that you are familiar with.

then:-

21-15-9 reps for time of:

Kettlebell Snatch @ 24kg(M)/16kg(W)

Handstand Push Ups

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WOD 011210

Three rounds for time:-

25 Wall Balls @ 10kg(M)/5kg(W)

25 Burpees

25 Kettlebell Swings @ 24kg(M)/16kg(W)

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WOD 011110

Back Squat 5-5-5-5-5

then:-

"Death by Pull Ups"

With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the pull ups for each minute.

Compare to 030608.

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WOD 010910

"CrossFit Total"

1 Rep Max of each of the following exercises:-

Squat

Press

Deadlift

Your CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

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How does the CrossFit total work?

The CrossFit Total is a strength test that involves the squat, press and deadlift, the three most effective lifts in existence for developing and testing functional strength.

The Total is performed like a strength meet, so there will be specific rules for it:-

1. Lifts will be performed in the following order - Squat, Press, Deadlift

2. Each lifter will have three attempts at each lift. The best single attempt for each of the three lifts are added together for the CrossFit Total.

3. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

4. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

Here are some basic precautions that need to be followed for safety:

1. Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2. Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3. Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts.

For those of you coming for the CrossFit Total, please read the following article from the CrossFit Journal by Mark Rippetoe:-

The CrossFit Total

You will find specific information the criteria for each of the lifts and also how to build to a 1RM effort.

See you in the gym!

WOD 010810

Turkish Get Up 2-2-2-2-2

then:-

30 Muscle Ups for time.

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WOD 010710

45-30-15 reps for time of:

KB Swings @ 24kg(M)/16kg(W)

Walking Lunges x 2

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WOD 010610

Press 5-5-5-5-5

then:-

"Cindy"

In 20 minutes, complete as many rounds as possible of:-

5 Pull Ups

10 Push Ups

15 Squats

or

"Mary"

In 20 minutes, complete as many rounds as possible of:-

5 Handstand Push Ups

10 single Leg Squats, alternating

15Pull Ups

*Compare to 102609.

*Classes will be at 5.30pm, 6.30pm and 7.30pm this evening.

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WOD 010509

Deadlift 3-3-3-3-3

then:-

Run 1.6km for time.

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WOD 010409

Front Squat 3-3-3-3-3

then:-

"J.T."

21-15-9 reps for time of:

Handstand Push Ups

Ring Dips

Push Ups

*Compare to 072709.

**Classes this evening will be at 5.30pm, 6.30pm and 7.30pm.

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WOD 010210

For time of:

50 Pull Ups

25 Power Clean & Jerk @ 40kg/30kg

30 Pull Ups

15 Power Clean & Jerk @ 40kg/30kg

20 Pull Ups

10 Power Clean & Jerk @ 40kg/30kg

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Happy New Year everyone!