Monday 28th October

CrossFit Proficient – WOD

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Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Complete 100 singles then 3 rounds of the Burgener Warm up

Weightlifting

Snatch (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

For time:
20 Kettlebell swings, 32/24kg
30 Toes to bar
Run 400 metres

November 2013 Member of the month

Jodie Payne

Jodie Payne

Tell us a little bit about yourself:
I am shy, until I get to know you and then I love to talk (whinge, complain, ask questions)… I am a perfectionist, happy, competitive and a little OCD. I am a one eyed crows girl, brainwashed with footy from a very early age. I have always been active, keen to try new things (as long as they don’t consist of heights), but my love for chocolate has always gotten in the way.
My job as a training coordinator consists of sitting at a desk all day, talking to people and bossing my team around…which I don’t seem to have a problem with! Most people I work with know all the ins and outs of CrossFit and the ‘crazy’ exercise and eating habits that go along with that. I used to spend my days thinking about my next combat class…now I spend my time thinking about the day’s WOD, worrying about it, planning my attack, wishing the day to go quicker!

When did you start CrossFit?
May 2013

My favourite WOD is:
(at the moment) Filthy Fifty

My least favourite WOD is:
Monday’s (21st Oct) Metcon – 100mt lunges is just plain cruel!!

My favourite movement to do is:
Deadlift

If there was one movement that would be banned at CFP it would be:
Wall ball runs… my arms are just too short!

After my first CrossFit workout, I felt:
Pumped, excited, ready to go again but scared of the pain that I knew was coming!

My 2013 Goal is:
By the end of the year I want to be running and not hating it, I don’t need to love it but I would love not to detest every run we do.

My advice to new members would be:
Keep working on form, it is the most important thing, everything gets easier once you are doing it properly… and keep attending classes, don’t pike when the WOD’s look hard, give them a go, you will never get better just doing the stuff you like and are good at.

Something you might not know about me is?
I was a Highland Dancer for 16 years and a State Squad Swimmer for 6 years while growing up…and was never competitive enough…not sure what happened to me!!!

If I was to create a WOD called the ‘Jodie’ it would be?
Probably something like this…
3 Rounds:
10 Deadlifts 140/90kg
20 Push-ups
30 Kettlebell Swings 24/16kg
40 Squats
50 Sit-ups
100 Singles

Friday 25th October

CrossFit Proficient – WOD

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Warm-up

Warm-up (No Measure)

8 Sets of 20secs work : 10secs rest
Situps
SDHP

2 rounds:
20m Inch Worm
20 V-situps
20 Bent Over Row

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Thursday 24th October

CrossFit Proficient – WOD

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Warm-up

Warm-up (No Measure)

2 rounds:
200m Run
20 Push Press
30 Squats

Metcon

Metcon (Time)

7 Wall walks as alternative for Handstand walk
Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
Pistols, 30 reps