Friday 1st December -‘Summer Time’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

5 Push-UPS

5 MB Squat Cleans

5 MB Sit-Ups

20 Single Skips

5 MB Thrusters

Metcon

‘Summer Time’

Metcon (Time)

For Time:

20 Handstand Push-Ups

30 Power Cleans, 60/42.5kg

40 Toes to Bar

60 Double Unders

80 Wallballs, 20/14lb

60 Double Unders

40 Toes to Bar

30 Power Cleans, 60/42.5kg

20 Handstand Push-Ups
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Prone Cobra (abs)

Thread the Needle (both sides)

Standing Pike Stretch

Thursday 30th November -‘PB Day’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10m Toy Soldiers

10m Sumo Squats

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Lat Stretch

2 Rounds:

10m Russian Walking Lunges

5 Push-Ups

10m Bear Crawl

5 Sit-Ups

Mono-structural

800m Run (Time)

Max Effort 800m Run

500m Row (Time)

Max Effort 500m Row

Gymnastics

Max Burpees (AMRAP – Reps)

Max Burpees in 1min

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Lizard Stretch (both sides)

Seated Forearm Stretch

Lat Stretch

Standing Calf Stretch

Wednesday 29th November -‘Snatch & Grab’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

50 Skips

10 Shoulder Pass Throughs

Burgener Warm-Up

Strength

Hang Snatch (3-3-3-3-3-3-3)

Hang Squat Snatch

Metcon

‘Snatch & Grab’

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

2 Bar Muscle-Ups

4 Power Snatches, 52.5/35kg

6 Squat Cleans, 52.5/35kg

400m Run
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

*Only 1 Bar per Athlete

* 2 Pull-Ups & 2 Dips = 1 Bar Muscle-Up

Cool Down

Lat Stretch

Standing Tri-cep Stretch (both sides)

Childs Pose

Pigeon Pose (both sides)

Tuesday 28th November -‘Gymnastics & Weightlifting’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

5 Push-Ups Plus

5 Ring Rows

5 Hanging Scapula Retractions

5 Bent Over Rows

Skill

Strict Pull-Ups

5-5-5-5-5-5-5-5

*Use Banded assistance if needed to ensure 5 Reps are completed in a row, unbroken for all 8 Sets.

*Concentrate on Breathing, Bracing Abs, Active Shoulders and Squeezing Shoulder Blades.

*Ideally stand on Bands to avoid any of the ‘Faults’ listed below.

*No Kipping, No Jerking, No Jumping, No Climbing.

Metcon

Metcon (Weight)

18min EMOM:

6 Clean & Jerks, 60/42.5kg
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Lat Stretch

Samson Stretch (both sides)

Puppy Dog Pose

Monday 27th November -‘Cleans and more Cleans’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Mountain Climbers

10 Star Jumps

10 Shoulder Pass Throughs

2 Rounds:

30sec Bottom of Squat Stretch

30sec Banded Shoulder Distraction (each side)

2 Rounds:

5 Clean Pulls

5 Clean High Pulls

5 Front Squats

5 Squat Cleans

Strength

Squat Clean (4-4-4-4-4-4)

Metcon

‘Cleans and more Cleans’

Metcon (Time)

3 Rounds for Time:

30 Hang Cleans, 42.5/30kg

30 Burpees over the Bar
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Seated Forearm Stretch

Childs Pose

Couch Stretch (both sides)

December Member of the Month 2017

Matthew Gooding

Tell is a little about yourself? Married, father of two (boy 14 and girl 12) and a construction manager for lendlease, building the new CBD school in adelaide. So time is a precious commodity! I used to do the ‘gym’ thing a couple of times a week fitting in and around the families commitments and I thought I was working out hard….. but then; I had the opportunity to try Crossfit after winning a 3 month trial membership from a school fundraising event. The gym membership was gone in two weeks and I have never looked back!

When did you start CrossFit? Started in May this year. 

My favourite WOD is: Generally anything that is a gymnastics or body weight type movement as that is my background. If I was to choose a single WOD it would have to be MURPH. Seriously tough and is a benchmark of body weight strength and cardio endurance. I had the opportunity to complete it last month and thankfully it did not kill me! 

My least favourite WOD is: I don’t really have a least favourite, but anything that involves overhead squats or burpees. 

My favourite movement to do is: Bodyweight movements; push-ups, pull-ups, dips and handstand push-ups and don’t mind rope climbs either. 

If there was one movement that would be banned at CFP it would be: In the first couple of months I would have said overhead squats, but I’m working on these and they are slowly becoming less intimidating. So burpees probably get the vote! 

After my first CrossFit workout, I felt: Pretty good and relieved that it was not as scary as I had imagined. Everyone was really supportive and welcoming. The next day, every muscle was sore and 6 months later that feeling has never gone! Some mornings, my colleagues at work look at me walk around the office like a 90 year old and question my sanity for doing crossfit ☺️. 

My 2017/2018 Goal is: something that I have not really tried yet, but now I have got kipping pull-ups going ok, I want to learn the bar muscle ups. 

My advice to new members would be: I still see myself as very new; but don’t give up and be consistent. I find the more you go the better it is. The hardest thing is getting out of bed, as once you are there you don’t have a choice other than to work your butt off!

Something you might not know about me is? I once played indoor Netball for Australia in both open men’s and mixed competitions.

If I was to create a WOD called the ‘Matt’ it would be?
4 or 5 rounds for time (depends on how long it takes people)
400m run
30 wall balls
20 push-ups
10 pull-ups
2 rope climbs

Saturday 25th November -‘3 times the Fun’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10m Walking Lunges

10m Bear Crawl

10 MB Squat Cleans

10 Push-Ups

10 MB Deadlifts

Metcon

‘3 times the Fun’

A: Metcon (Time)

For Time:

1000m Run

20 Power Cleans, Bodyweight

50 Pull-Ups
*12min Timecap

B: Metcon (Time)

For Time:

1000m Run

20 Floor Press, Bodyweight

50 Box Dips
*12min Timecap

C: Metcon (Time)

For Time:

1000m Run

20 Deadlifts, Bodyweight

100 Squats
*12min Timecap

Cool Down

Twisted Cross (both sides)

Seated Forearm Stretch

Standing Calf Stretch

Friday 24th November -‘Around the Bend’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Pike Stretch

30sec Puppy Dog Pose

30sec Lat Stretch

3 Rounds:

5 Snatch Grip Pulls

5 Snatch Grip High Pulls

5 Muscle Snatches

Strength

Muscle Snatch (5-5-5-5-5)

Metcon

‘Around the Bend’

Metcon (Time)

3 Rounds for Time:

Run 400m

40 MB Sit-Ups, 20/14lb

7 Deadlifts, 125/100kg
Rx 125/100kg

L1 100/75kg

L2 75/50kg

Cool Down

Standing Pike Stretch

Standing Calf Stretch

Prone Cobra (abs)

Thursday 23rd November -‘Cindy’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

200 Single Skips

2 Rounds:

30sec Single Arm Lat Stretch (each side)

30sec Couch Stretch R

30sec Couch Stretch L

3 Rounds:

10 Ring Rows

5 Push-Ups Plus

5 Pike Squats

3 Rounds:

5 KB Single Arm Rows (each side)

5 Hanging Scapula Retractions

5 Sumo Squats

Metcon

‘Cindy’

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

Lat Stretch (banded)

Twisted Cross

Couch Stretch (both sides)

Wednesday 22 November -‘Streets Ahead’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 Star Jumps

15 Mountain Climbers

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Lat Stretch

3 Rounds:

10 Alternating Lunges

5 Tuck Jumps

10 MB Push Press

Metcon

‘Streets Ahead’

Metcon (Time)

5 Rounds for Time:

Run 400m

15 Box Jumps, 24/20″

15 Push Press, 52.5/35kg
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Core

Metcon (No Measure)

2 Rounds (with a dowel rod):

50 Hollow Rocks

50 Supermen

Cool Down

Standing Calf Stretch (both sides)

Twisted Cross (both sides)

Lat Stretch