Monday 1st May -‘Pinch and a Punch’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5:00 min AMRAP:

10 Push-Ups

10 Sit-Ups

10 Squats

10 Ring Rows

Burgener Warm-Up

Metcon

‘Pinch and a Punch’

Metcon (Time)

5 Rounds for Time:

15 Burpees

10 Chest to Bar Pull-Ups

5 Squat Snatches, 60/42.5kg
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Core

Metcon (AMRAP – Reps)

5:00mins AMRepsAP:

MB Floor Wipers, 20/14lb

May Member of the Month 2017

Grantley Roper








Tell us a little bit about yourself:
I am married (10 years this year) to Kerrie, and we have two Children – Caitlin 7 and Connor 5. We are all members of Proficient, You could say we are a Proficient Family.

I work as an ICT Services Manager for an International Company with its head office based in Adelaide, and I am a one eyed Adelaide Crows Supporter and go to most home games with Jason Bachmann (Also a Proficient Member …. Well sort of)

 

When did you start CrossFit?
I had been doing a some CrossFit style PT sessions at another gym for a while, but my first CrossFit Workout was at YouFit in Mildura Sept 2015.

My lovely wife dragged my along to a Proficient organised trip to visit YouFit on the last weekend in Sept 2015 (Yes Grand Final Weekend, which I was not happy about!).

It was a brutal, but a good workout, and the YouFit Box crew were awesome.

Kerrie then gave me a Proficient membership for Christmas 2015.

 

My favourite WOD is:
Don’t really have one, but I don’t mind 17.4/16.4 (the scaled version).

 

My least favourite WOD is:
Anything with Overhead Squats in it.

 

My favourite movement to do is:
Probably Deadlifts, but I also like Push Press.

 

If there was one movement that would be banned at CFP it would be:
Do you even need to ask …… Overhead Squats

 

After my first CrossFit workout, I felt:
Like Throwing up! (But I didn’t).

 

My 2017 Goal is:
Improve my movements including HSPU, Pull Ups, Toes to Bar. Also to build strength.

 

My advice to new members would be:
Just remember you are only competing against yourself.

 

Something you might not know about me is?
I turn 40 in October this year.

 

If I was to create a WOD called the ‘Grantley’ it would be:

22min AMRAP
10 Deadlifts (100/70 RX)
19 MB Sit Ups
7 Push Press (60/40 RX)
7 Handstand Pushups
400m Run

Saturday 29th April -‘Partner WOD’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

4:00min AMRAP:

5 Pike Squats

10m Toy Soldiers

5 Sit-Up to Straddle Stretch

10m Bear Crawl

5 Burpees

Metcon

‘Partner WOD’

Metcon (AMRAP – Rounds and Reps)

-Partner WOD-

5 Rounds of a 3 Minute AMRAP, (resting 1 Minute between rounds):

4 Front Squats, 60/42.5kg

8 Push-Ups

12 Alternating Lunges

Rest 3:00 Minutes

5 Rounds of a 3 Minute AMRAP, (resting 1:00 Minute between rounds):

4 Deadlifts, 80/60kg

8 Pull-Ups

12 KB Swings, 16/12kg
*One partner working at a time Alternating Rounds.

*Continue the next round where you left off the last round.

*Scored by total Rounds and reps in all 10 Rounds.

Friday 28th April -‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

150 Skips

2 Rounds:

1:00min Bottom of Squat Stretch

30 sec Puppy Dog Pose

3 Rounds:

10 MB Thrusters

10 MB Cleans

10 Ring Rows

Metcon

‘Fran’

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mono-structural

2k Row (Time)

Max Effort 2k Row

Gymnastics

A: Max Burpees (AMRAP – Reps)

Max Burpees in 1min

B: Max Handstand Hold (Time)

Max Handstand Hold

Thursday 27th April -‘Weightnastics’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

30m Run

10 Star Jumps

2 Rounds:

30sec Straddle Stretch

30sec Pike Stretch

30sec Lat Stretch

3 Rounds:

5 KB Sumo Deadlift High Pulls

5 Ring Rows

5 Hanging Scapula Retractions

5 Supermen

Strength

Bent Over Row (2-2-2-2-2-2-2)

Metcon

‘Weightnastics’

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

15 Hang Squat Cleans, 52.5/35kg

12 Ring Dips

21 Sit-Ups
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Wednesday 26th April -‘WallPulls’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100 Skips

100m Run

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

30sec Puppy Dog Pose

2 Rounds:

8 Deadlifts

8 Power Cleans

8 Jerks

4 Clean & Jerks

Strength

Clean and Jerk (5-5-5-5-5-5)

Metcon

‘WallPulls’

Metcon (Time)

3 Rounds for Time:

40 WallBalls

40 Pull-Ups
*18min Timecap

ANZAC DAY -‘Wood’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10m Toy Soldiers

5 Push-Ups

10m Sumo Sidewalk

5 Sit-Ups

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Lat Stretch

2 Rounds:

5 Half Burpees

5 KB Thrusters

5 KB SDHP

Metcon

‘Wood’

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Xpress 24th April

CrossFit Proficient – Xpress

Metcon

Metcon (No Measure)

8min AMRAP:

10 Squats

10 V-Ups

10m Inch Worm

Rest 1minute

8min AMRAP:

10 Lunges

40 Flutter Kicks

10m Bear Crawl

Rest 1 Minute

8min AMRAP:

10 KB Swings

10 Supermen

10m Spiderman Push-Ups

Monday 24th April -‘Annie’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Bottom of Squat Stretch

2 Rounds:

10 Pike Squats

10 Shoulder Pass Throughs

10 Push-Ups Plus

3 Rounds:

5 Clean Pulls

5 Clean High Pulls

5 Power Cleans

5 Squat Cleans

Strength

Squat Clean (1-1-1-1-1-1-1)

Metcon

‘Annie’

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Abby D’s Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Lat Stretch

2 Rounds:

10 Squats

10 MB Push Press

10 Push-Ups

10 MB Sumo Deadlift High Pulls

10 Hanging Knee Raises

Metcon

‘Abby Davis’

Abby Davis (AMRAP – Rounds and Reps)

– A Partner WOD –

30min AMRAP:

100m Team MedBall carry

10 Lunges

15 WallBalls, 20/14lb

20 Push Press, (Free Choice Kg)

25 Burpees

30 Cleans, (Free Choice Kg)

35 Sit-Ups

40 KettleBell Swings, (Free Choice Kg)

45 Squats

50 Deadlifts, (Free Choice Kg)

Run 400m
A Partner WOD, start with the MedBall carry together, finish with the run. Split equally and complete the rest in any order. One person working at a time, Two Barbells per Team.