1RM Front Squat

Monday 2nd November

Workout of the Day
A: Front Squat (Establish a new 1 rep max)

B1: 5-4-3-2-1
Front squat 80/50kg
Shoulder to Overhead 80/50kg

– Rest 2 minutes –

B2: 5-4-3-2-1
Thruster 80/50kg
Burpee pull-ups

Bri and Halloween WOD

Friday 30th October

 

Workout of the Day
A: Br
i
21 – 15 – 9
Back squats @ 40% of 1RM
Kettlebell swings 28/20kg
Situps
Between each round complete 10 burpees

B: Every 8 minutes for 3 rounds
Run 800m
15 Over the box jumps 24/20″
10 Hang squat clean 40/30kg

Saturday 31st October

Workout of the Day – Halloween WOD

Make sure you wear a costume!!

Grab a Pumpkin and Complete As Many Rounds in 30mins of:400 m Run w/Pumpkin
60 Sit Up w/Pumpkin
50 Thrusters w/Pumpkin
40 Walking Lunges w/Pumpkin
400 m Run w/Pumpkin
30 Box Jump Overs
20 Medicine Ball Toss

Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.

Men= 20lb pumpkin
Women= 14lb pumpkin

21-15-9

Thursday 29th October

 

Workout of the Day
A: Push Press (3-3-3-3-3)

B: 6 x 12 seconds on : 40 seconds off
Ring dip or Push-up

– Rest 2 minutes –

6 x 12 seconds on : 40 seconds off
Chin-up or Ring row

C: For time:
21 Thrusters 42.5/30kg
21 Kettlebell swings 28/20kg
400m Run
15 Thrusters 42.5/30kg
15 Kettlebell swings 28/20kg
400m Run
9 Thrusters 42.5/30kg
9 Kettlebell swings 28/20kg
400m Run

November Member of the Month 2015

Edward Stratton-Smith

When did you start CrossFit?
About April 2014

My favourite WOD is:
Most hero WODs, especially Murph.

My least favourite WOD is:
I haven’t come across one yet that I really disliked.

My favourite movement to do is:
Clean and jerk.

If there was one movement that would be banned at CFP it would be:
Probably box jumps. I don’t know what it is about them. I get a total mental block and hesitate all the time with them.

After my first CrossFit workout, I felt:
Like I hadn’t felt in years.

My 2015/2016 Goal is:
Finish Murph within the 45 minute time cap and just get fitter, faster and stronger.

My advice to new members would be:
Keep at it. You will be amazed at how quickly you see and feel results if you stick with it.

Something you might not know about me is?
Some Crossfitters know this but before moving back to Australia in 1997, I did ballet as a profession. It’s how I met my wife Jacqui. We both worked for a company in Berlin called the State Opera (now known as the Staatsballett). If you start at the Brandenburg Gate and travel east, you’ll come across an opera house right next door to Bebelplatz where the Nazi book burning took place. That’s where we worked.

If I was to create a WOD called the ‘Edward’ it would be?
2 rounds for time:
10 pull-ups
20 burpees
30 Wall balls
40 Sit-ups
50 Push-ups
800m run

Heavy Squats

Tuesday 27th October

Workout of the Day
A: Front Squat (2-2-2-2-2-2-2)

B: Front Squat (3-5 x 10 @ 50% of 1RM (Tempo 2020))

C: In 15 minutes, aim for 2-4 rounds
12 Weighted walking lunges (farmers hold)
10 Shoulder Press
8 Strict toes to bar
6 Weighted/Strict chin-ups

Snatch Skill

Monday 26th October

Narelle – 1RM snatch at Fit Wars XI

Workout of the Day

B: Skill
1) EMOM x 3 minutes
3 Snatch grip push press + 3 Overhead squats

2) EMOM x 3 minutes
3 Snatch balance + 3 Overhead squats

3) EMOM x 3 minutes
3 Snatch pull-unders + 1 Hang snatch

4) EMOM x 3 minutes
1-3 Hang squat snatch, warm-up to workout load

C: 18 minute AMRAP:
Run 400m
Max rep hang squat snatch 60/40kg,

Deadlifts and Murph

Murph

Friday 23rd October

Workout of the Day
A: Deadlift (2-2-2-2-2-2-2)
B: 6 x 10 seconds on : 50 seconds off

KB Jump squats or Un-weighted jumping squats

– Rest 2 minutes –

6 x 10 seconds on : 50 seconds off
Toes to bar

C: Alternating tabata
16 x 20 seconds on : 10 seconds off
KB Swings 28/20kg
Wall balls 9/6kg

Saturday 24th October

Workout of the Day
Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

PROFICIENT GAMES 2 – WOD 4

Workout 4:

Row 60/50 cals (open), 50/40 cals (intermediate)
30 Deadlifts 100/80kg (open), 80kg/60kg (intermediate)

7min time cap.

Both team members working at the same time and must complete all reps and cals before swapping over.

1 on : 2 off

Thursday 22nd October

Emilie Flipping the Titan at Fit Wars XI

Workout of the Day

A: 6 x 1 minute on : 2 minutes off
10 Thrusters 50/35kg
In remaining time, max rep burpee box jumps 24/20″”

B: 6 x 1 minute on : 2 minutes off
100m Sprint
In remaining time, max rep kettlebell snatch 28/20kg