Saturday 31st May

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:
200m Run
10m Inch Worm
15 Pushups
5 Inverted Burpees

Conditioning

Metcon (Time)

Five rounds for time of:
30m Overhead walking lunges, 20/15kg
21 Burpees
15 V-ups

Friday 30th May

CrossFit Proficient – WOD

(No Measure)

8min EMOM
5 Shoulder Pushup
10 Tuck Jumps
10 Ring Rows

Strength

Behind The Neck Jerk (5-5-5-5-5)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:
5 Front squat, 80/60kg
10 Chest to bar Pull-ups
20 Double-unders

Thursday 29th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:
10m Kosak Walk
8 Pushups
10m Walking Lunge
8 SDHP

Strength

Front Squat (7-7-7-7-7)

Conditioning

Metcon (Time)

15 Rounds:
5 Pull-ups
10 Pushups
15 Squats

Wednesday 7th May

CrossFit Proficient – WOD

(No Measure)

5min AMRAP:
10 Box Jump
10m Inch Worm
10m Sumo Side Walk

Strength

Deadlift (7 x 3 @ 95%)

Conditioning

Randy (Time)

For Time:
75 Power Snatches, 75#
35/22.5kg

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Tuesday 27th May

CrossFit Proficient – WOD

 

Warm-up

Burgener Warm-up (No Measure)

1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
200m Run

Strength

Clean and Jerk (1-1-1-1-1-1-1)

Conditioning

Metcon (3 Rounds for time)

3 Rounds – each for time:
800m Run
2mins rest between rounds

June Member of the Month 2014

James HofmannJames Hofmann

Tell us a little bit about yourself:
I’m generally the guy in class making inappropriate jokes. Don’t take me seriously I just like to hear myself talk. Originally from Baltimore (you know, like the Wire) in the USA, I’ve been here in Radeliade for 9 years now. I have a partner named Cindy who most of you probably know. I have a beautiful 6 year old named Ella, who if given the opportunity, will extort anything from you she can. At the moment my obsessions include, but are not limited to: growing my beard, listening to 90’s gangster rap, eating bacon, pork belly and other porcine products, playing my guitars and generally being a rad dude.

When did you start CrossFit?
I started cross fit in August 2013.


My favourite WOD is:

McGhee and Murph, love me a Hero WOD.

My least favourite WOD is:
Karen, wall balls are awful and should never be done by anyone.

My favourite movement to do is:
Pull-ups. Dead lifts wreck me but I love them. I have been known to be down with the cleans, squat, hang, power, don’t matter.

If there was one movement that would be banned at CFP it would be:
The god damn inchworm, that is the most annoying thing I think I could possibly do with my body.

After my first CrossFit workout, I felt:
Completely addicted.

My 2014 Goal is:
I’d love to nail muscle ups, back squat 115 and not come in last at fit wars.

My advice to new members would be:
When you don’t want to, that’s when you have to.

Something you might not know about me is?
I studied music at uni. Beneath this bearded exterior lies the passionate soul of a musician, just kidding, there’s just another beard.

If I was to create a WOD called the ‘Hoff’ it would be?
800 meter run
10 pull-ups
10 burpees
600 meter run
20 pull-ups
20 hang power cleans 60/40
400 meter run
30 pull-ups
30 box jumps
200 meter run
40 pull-ups
40 toes to bar

Monday 26th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds:
30m Overhead Walk
10 Squats w/Plate
30m Toy Soldiers

Conditioning

Arnie (Time)

For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Women – 1.5 pood KB

Saturday 24th May

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run
10 Marguerita’s

Conditioning

Metcon (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 60/40kg
7 Knees-To-Elbows
7 Deadlifts, 60/40kg
7 Burpees
7 Kettlebell Swings, 2/1.5 Pood
7 Pull-ups

Friday 23rd May

CrossFit Proficient – WOD

Warm-up

(No Measure)

10m Crab Walk
10 Pushups
10m Sumo Side Walk
10 SDHP
10m Inch Worm
10 Ring Rows
10m Toy Soldiers
10 Shoulder to Overhead

Conditioning

Metcon (Time)

5 Rounds:
5 Muscle Ups
10 Deadlifts 100/80kg
400m Run

Thursday 22nd May

CrossFit Proficient – WOD

Warm-up

(No Measure)

50 Double Unders
2 Rounds:
10m Kosak Walk
10m Walking Lunges
then
50 Double Unders

Strength

Thruster (5 x 3 @ 90%)

Conditioning

Metcon (Time)

In Pairs:
200 HR Pushups
Handstand Hold
Partition as needed. Must change if you break handstand hold