Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.

Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it.

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

Today work:

3 rounds of 10-15 reps of
1st :-Squat 2nd:-Front Squat 3rd:- OHS
Sit-up
Back-extension
Pull-up
Ring Dip

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Foam Roller
Trigger Point

Reference clips posted and in forum for further detail.

Note that for a workout that’s dip or pull up-centric, you might want to do something else in the warmup.
Also certain exercises may need to scaled or progressions put in place, for example, if you cannot do dips work the push up, if you cannot do pull ups work and eccentric phase pull up of no more than 6 repetitions.
We also recommend working the front squat into the warm up.

Post workout recovery part 1 ( Protein drinks)

Hydrolyzed whey protein is a top seller these days. Many people purchase it because it is the new protein supplement on the market and then there are those who purchase it for specific purposes. For the sake of this conversation we will discuss it on the grounds of post workout nutrition. This may confuse certain people when they see a variety of adjectives in front of the word protein. As such, it becomes important to understand and describe the various differences between proteins before making the requisite purchase.

Continue reading……

Exerts taken from

365 Days of Squatting

At least 450lbs on the bar every day:

A Years Challenge Dedicated to Amanda Miller and Skin Cancer Awareness

Rest 5 minutes

Option A:-

Complete as many rounds (reps) as possible in 10 minutes:
21 KB Swing 24kg (16kg)
Run 400m
12 GHD Sit ups

Option B:-

Complete as many rounds (reps) as possible in 10 minutes:
15 KB Swing 16kg (12kg)
Run 400m
9 GHD Sit ups

Option C:-

Complete as many rounds (reps) as possible in 10 minutes:
12 KB Swing 12kg (8kg)
Run 400m
6 GHD Sit ups

As soon as you finish complete as many double unders as possible in 3 minutes.

Total reps for WOD and double unders for total score.

CFX Gym open today 10am – 11am

Option A:-

Complete as many rounds as possible in 20 minutes.
Run 400m
Max rep pull ups

Option B & C:-

Complete as many rounds as possible in 20 minutes.
Run 400m
Max rep pull ups – scale as required (Jumping Pull up – Chest to bar jumping pull up) once you rest that constitutes max reps.

Note number of pull-ups completed for each round.

Saturday Schedule
0600 CFX Workout of the Day
0730 Mystery Session (meet at CFX) Friends, family and guests welcome, free session. Team workout bring runners.

CFX Gym open tomorrow 10am – 11am

Option A: 1 – 1 – 1 – 1 – 1. Rest 2 minutes between attempts
Option B & C 3 – 3 – 3 – 3 – 3. Rest 2 minutes between attempts

Rest 5 minutes

Option A:

5 rounds of:
12 Dead lift 70kg
9 Hang power clean 70kg
6 Push jerk 70kg

Option B:

5 rounds of:
12 Dead lift – scale as required
9 Hang power clean – scale as required
6 Push jerk – scale as required

Option C:

3 rounds of:
12 Dead lift – scale as required
9 Hang power clean – scale as required
6 Push jerk – scale as required

12 minute time limit.

Post loads for snatch and time for WOD to comments.

Saturday Schedule

0600 CFX Workout of the Day
0730 Mystery Session (meet at CFX) Friends, family and guest welcome free session. Team workout bring runners.

Re-Gen Performance Workshop 6 – 8pm Friday 24th September 2010…..Register

Take your health, training and athletic performance to a whole new level with Trigger Point Technologies Tools and Education.

When it comes to the biomechanics of the body, people tend to forget that muscles enable the body to move. Every bone has a muscle that surrounds it, and every joint has a muscle and a tendon that supports it, so if you don’t take care of the muscles, how can you rely on them to enable your body to move efficiently through life?

We see the traditional active lifestyle injuries as soft-tissue influenced opportunities, meaning that the muscles are one of the big reasons you may be suffering from “pain.”

The ReGen Performance Workshop is a two hour session, ideal for anyone who wants to learn a basic overview on human biomechanics and muscular structure pertaining to athletics.

You will learn how to use the Trigger Point Products to not only treat your muscles effectively but to help get rid of common overuse injuries like plantar fasciitis, sciatica, lower back pain and IT band syndrome, and regain mobility in the crucial four areas (Ankles, Hips, Thoracic Spine & Shoulders) and also to recover better and faster from workouts.
What do I get?

* A two hour practical hands on session session on how to optimally use the Trigger Point Products (each person will have our Performance Therapy Tools to use)
* Instruction from Kristian Manietta – Australia’s Master Trainer
* Learn how to treat and get rid of common overuse injuries
* Great deals on Trigger Point products after the class. If you would like any of our tools before the class – email me (kristian@tptherapy.com.au) your receipt for the class and we will provide a discount code you can use.

Healthy Eating Politics, alternative views on food and health.

This website showcases the power of healthy eating and the use of clean, whole foods to build vibrant wellness by returning to the nutrient dense, traditional diets our ancestors followed…..Continue reading

Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

Today work:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

1st :-Squat 2nd:-Front Squat 3rd:- OHS
Sit-up
Back-extension
Pull-up
Push-up

Note that for a workout that’s dip or pull up-centric, you might want to do something else in the warmup.
Also certain exercises may need to scaled or progressions put in place, for example, if you cannot do dips work the push up, if you cannot do pull ups work and eccentric phase pull up of no more than 6 repetitions.
We also recommend working the front squat into the warm up.

Option A – Experienced CrossFitters

3 rounds for time of:
Row 500m
12 Deadlift at bodyweight
21 Box jumps 60cm

Option B – Novice CrossFitters

3 rounds for time of:
Row 500m
9 Deadlift at 75% bodyweight
15 Box jumps 51cm

Option C – Beginner CrossFitters

3 rounds for time of:
Row 500m
6 Deadlift at 50% bodyweight
12 Box jumps 30cm

15 minute cut off.

Post time to comments.

Compare to 120810.

Happy Birthday Khoterra

Rest 5 minutes

Option A:-
Complete as many rounds as possible in 10 minutes of:
10 Over head alternating lunges 20kg (10kg)
200m run

Option B and C:-
Complete as many rounds as possible in 10 minutes of:
10 Over head alternating lunges – scale load as required
200m run

If you drop the plate from overhead you must complete the lunges again.

Post rounds completed to comments.

Tomorrow we will be revisiting the “Christine” workout….come in and give it your best shot.

Option A:

5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Option B:- scale exercises as required

5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats.

Option C:- scale exercises as required

3 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats.

Post time to comments.

Rest, Rest, Rest…….

All of the educational clips we post can be found on the CFX forum.

Pat Sherwood showing how he utilizes the zone…Post thoughts to comments.

15-12-9 for time:
Thrusters 60kg (40kg)
50m sled drag with weights 40kg (20kg)
Burpees
50m sled drag with weights 40kg (20kg)

Option B:

15-12-9 for time:
Thrusters – scale load as required
50m sled drag with weights 40kg (20kg)
Burpees
50m sled drag with weights 40kg (20kg)

Option C:

12- 9 – 6 for time:
Thrusters – scale load as required
50m sled drag with weights 20kg (10kg)
Burpees
50m sled drag with weights 20kg (10kg)

Post time to comments.