Archive by Author

WOD Wed 21/1/2015

21 January

30 mins, continuously running clock

0-10 mins
For time
100 Wall Balls 9/6
30 Burpees

10-20 mins
For time 21-15-9 reps of
Toes 2 Bar
Push ups

20-30 mins
5 rounds for time
8 Wall walkers
8 Deadlift 70/50
run 100m

8 min time cap for each section.

When the clock starts you will start 100 wall balls, you will get a time for the 100 wall balls plus the 30 burpees, you will then rest until the 10 min mark, you will then commence the 21-15-9 T2B and push ups again your score is your time, rest until the 20 min mark and then commence the 5 rounder for time.
You will have an 8 min time cap for each piece, so you will get at least 2 mins rest before commencing the next piece

WOD Tue 20/1/2015

20 January

WOD Tuesday 20/01/2015

Base A: 4mins Du’s rest 2mins and repeat

B: EMOTM 14mins
ODD 8 KB swings
Even 4-6 dips

C: 6min AMRAP
20 Pushups
10 Box jumps 24/20

Climb A: 10mins to get 1 tough full hang clean

B:EMOTM 14mins
Odd 6 Hang power cleans (60% of A)
Even 5 HSPU

C: 6min AMRAP
10 C2B Pullups
10 Front squats

WOD Mon 19/1/2015

20 January

WOD Monday 19.1.15

A. Front squat 6 reps 5 sets
90sec rest

B. Pull ups 1-12 reps 5 sets
1 min rest

C. 8 min AMRAP
6 S2O 45/30
9 burpee
36 DU’s

WOD Sat 17/1/2015

20 January

WOD Saturday 17/1/15

A. EMOTM 8 MINS
ODD 10 calories
EVEN 8 push jerk @60-65%

B. EMOTM 8 MINS
ODD run 100m
EVEN 6 power clean @60-65%

C. EMOTM 8 MINS
ODD 40 Double unders
EVEN 10 pull ups

WOD Fri 16/1/2015

20 January

WOD Friday 16/01/15

Base A: 5mins of 30secs hollow rocks, 30 sec rest followed by 5mins kipping practice

B: Thrusters 5 reps 4 sets 2mins rest

C: 4 rounds for time:
Run 200m
5 burpees
15 wallballs 9/6

Climb A: clean pull 4 reps, 5 sets, 2mins rest

B: push jerk 5 reps, 4 sets, 2mins rest

C: 6 rounds for time:
5 Thrusters 45/30
10 situps
40 DU’s

WOD Thu 15/1/2015

15 January

WOD Thu 15/1/2015

A: Pendlay row 6 reps 5 sets 1 mins rest

B: Deadlift 7 reps 5 sets 90 secs rest

C: 9 Min AMRAP
3 shoulder to overhead 50/35
3 C2B pull up
3 S2O
6 C2B pull up
3 S2O
9 C2B pull up

at 9 C2Bs is 1 round, return to the 3 S2O and 3C2B.

WOD Wed 14/1/2015

14 January

WOD Wed 14/1/2015

A: 20 Min AMRAP
30 KB swings 24/16
30 Sit ups
30 Deadlifts 60/40
30 Push up
30 Air squat

Rest 5 mins

B: For Time
20 unbroken wall balls 9/6
rest 1 min repeat.

WOD Tue 13/1/2015

13 January

WOD Tue 13/1/2015

Base A: Power clean 4 reps 5 sets 2 mins rest

B: EMOTM 12 mins
Odd Push jerk 6 reps 55 – 65% max
Even Dips 4 – 6 reps

C: 4 rounds for time
20 Air squats
15 Push ups
10 KB swings 24/16

Climb A: 10 Mins to get a tough clean and jerk

B: EMOTM 12 mins
Odd 6 hang power clean 60 – 65%
Even 6-9 toes to bar

C: 4 rds for time
10 pull up
8 Overhead squat 45/30
6 HSPU

WOD Mon 12/1/2015

12 January

WOD: 12/1/15

A:Strict press, 6 reps, 5 sets
rest 2 mins

B:O’head squat 8 reps, 5 sets
90 secs rest

C:TABATA
Box Jumps 24/20
Burpees
Wallballs 9/6

WOD Sat 10/1/2015

10 January

WOD Sat 10/1/2015

A: 4 min AMRAP
8 Burpee
8 walking lunge 20/10

Rest 2 mins

B: 4 Min AMRAP
run 100 m
10 wall walkers

Rest 2 mins

C: 4 Min AMRAP
10 pull up
10 push up

Rest 2 mins

D: 4Min AMRAP
8 Toes 2 Bar
40 double unders

WOD Fri 9/1/2015

09 January

WOD Fri 9/1/2015

Base A: Strict HSPU 1 – 8 reps 4 sets 2 mins rest (or your progressions)

B: EMOTM 8 mins
6 HR push up
3 burpee box jump over 24/20

C: For Time
10-9-8-7-6-5-4-3-2-1 reps of
sit up
burpee

Climb A: Snatch pull 4 reps 5 sets 2 mins rest

B: EMOTM 8 Mins
3 power snatch @55-65% max
30 Double unders

C: For time 12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wall balls 9/6
Pull ups

12 min time cap for C

WOD Thu 8/1/2015

08 January

WOD Thu 8/1/2015
A: Strict pull ups (no bands!)
1 – 12 reps 6 sets 90 seconds rest

B: Front squat
8 reps 5 sets 2 mins rest

C: 4 rounds for time
12 Box jump 24/20
15 Push ups
18 sit ups

14 min time cap for C

6 Things I didn’t know would improve with fitness

07 January

I think we have all been over the health benefits of exercising more times than has ever been needed. Your heart health is better, less risk of diabetes, less risk of stroke, less risk of obesity related illness and well general good health that keeps us out of the doctors surgery. Maybe that isn’t enticing enough to get you to start. So here are 6 more great reasons to start.

1. Food. Yes that is right, I don’t eat rabbit food, I don’t drink my meals nor do I eat anything resembling cardboard. There are a whole heap of great tasting foods that are actually good for you. And when you treat yourself to a night at a restaurant you appreciate what you are eating so much more.

2. Friendships. Since getting my butt off the lounge about 12 years ago, I have made quite a number of new friends along the way, we share common goals and values. This has led to, not just with new friends but existing as well, much more fruitful and enjoyable friendships. I guess I value everyone close to me a lot more now.

3. Mental Health. Depression has affected me for quite a while, exercising has helped to alleviate that. But not just assisted with the depression, I am a more focused person, I am more determined and due to the challenges I have overcome trying to achieve and maintain fitness it has given me a renewed ability to overcome obstacles in everyday life.

4. Sleep. Going back to uni days I was prescribed sleeping tablets. After uni and the subsequent weight gain I would wake myself up snoring, my now wife would wake me as I had stopped breathing, I would sometimes wake myself up from this. I would then not be able to go back to sleep and sometimes would be in bed for 10 to 12 hours, but arise unrested. I now sleep much more regular, I don’t take long to go to sleep and when I do I seldom wake before 7 to 8 hours. Now I can get up at 4:30 am and feel rested.

5. Social events. This was quite a surprise for me. But what I have found is that I don’t go out as much, so when I do it is to the worthwhile events. I now tend to really enjoy myself when I go out and I spend time with people that mean more to me, hence I am saying no to going out for the sake of going out. I now spend time with my friends, savour a glass of red, or a couple of ales, and really enjoy what I am doing.
s&e
6. Sex. OK this should be number 1. It should be on every “Why should you exercise?” list, blog post whatever. Before being fit my interest was there, but not like it is now. I would rather sit around or lie around in bed and try to sleep. NOW I am as interested as a teenager finding a stash of his dads magazines. But I now have stamina, energy and more than anything a much better libido than before I was fit. And well we all know that stamina is something that women appreciate 😉

So there you have it, 6 things that I didn’t know before. Maybe I was just dumb and these were obvious to you.
Perhaps the fear of illness and death, as I pointed out at the beginning, wasn’t enough to kick someone off on a fitness program. Then maybe the above 6 reasons might help.

WOD Tue 6/1/2015

06 January

WOD Tuesday 5/1/2015

Base A: 1 Min AMRAP double unders rest 1 min 4 rounds

B: EMOTM 10 Mins
Odd 8 KB swings
Even 6 – 8 toes to bar

C: 7 Min AMRAP
9 Box jump 24/20
15 Goblet squat 24/16

Climb A: 10 Mins to get a tough single snatch

B: EMOTM 10 Mins
Odd 6 Power clean at 65% max
Even 6 HSPU

C: 7 Min AMRAP
15 Push up
5 Clean 60/40
30 Double unders

WOD Mon 5/1/2015

05 January

WOD Monday 5/1/2015

A: Push press 8 reps 5 sets 1 min rest

B: Deadlift 6 reps 5 sets 2 mins rest

C: 12 Min AMRAP
15 Pull ups
20 Wall Balls 9/6
25 KB swings 24/16

WOD Sat 3/1/2015

03 January

WOD Sat 3/1/2015

5 Min AMRAP
5 shoulder to overhead 40/30
run 100m

Rest 3 mins

5 min AMRAP
8 Box Jump 24/20
6 Pull up

Rest 3 Mins

5 Min AMRAP
6 Burpee
30 Double unders

WOD Fri 2/1/2015

02 January

BASE:

A: Hollow rocks 30 secs on 30 secs off, 7 rounds

B: EMOTM 8 mins
6 Wallballs
3 Burpees

C: 5 Rounds for time
9 Push ups
9 Front squats 40/30

CLIMB
A: Bear complex 10 min to get a tough single

B: EMOTM 8 Mins
4 Dead lift 50% of your one rep max
30 Double unders

C: For time
21-15-9 reps of
T2B
Front squats 40/30

WOD Wed 31/12/2014

31 December

WOD Wed 30/12/2014

Open WOD 14.4
14 min AMRAP
60 Cal row (sub for row 300 double unders or 600metre run)
50 Toes 2 Bar
40 Wall Balls 9/6
30 Cleans 60/40
20 Muscle ups

Oh and happy New Year

WOD Tue 30/12/2014

30 December

WOD Tue 30/12/2014
Base A: Overhead Squat 6 reps 4 sets 2 mins rest

B: 10 Mins EMOTM
3 pull up
3 push up
3 squat

C: AMRAP 6 mins
5 burpee
10 goblet lunge 24/16

Climb A: Clean Pull 4 reps 5 sets 2 mins rest

B: EMOTM 10 mins
Clean cluster 1.1.1

C: AMRAP 6 mins
6 Deadlift 70/50
6 HSPU

WOD 29/12/2014

29 December

WOD Mon 29/12/2014

A: strict pull up or chest to bars
1 – 10 reps 7 sets 60 secs rest

B: Front Squat
EMOTM 8 Mins 5 reps

C: For time 10-9-8-7-6-5-4-3-2-1reps
Wall balls 9/6
1-2-3-4-5-6-7-8-9-10 reps
KB swings 24/16

WOD Wed 24/12/2014

24 December

Wednesday 24th December 2014

30 min AMRAP
4 Power Clean@80%
6 Burpee Box Jump 24/20
8 C2B pull ups
60 Double unders

And then……
Rest 6 mins
And then…..

20 Unbroken wall balls
rest 2 mins repeat.

WOD Tue 23/12/2014

24 December

WOD Tue 23/12/2014

Base A: 10 mins to get a tough deadlift double

B: EMOTM 10 Mins
Odd 10 KB swing
Even 6 front squat 60% max

C: 7 Min AMRAP
4 wall walks
6 Burpee
8 walking lunge 20/10

Climb A: 1 power clean + 2 Front squat + 3 Push jerk 5 rounds 1 min rest between rounds

B: EMOTM 10 Min
Odd 9 power clean @55-65%
Even 6-10 HSPU

C: 7 Min AMRAP
9 KB swing 24/16
7 box jumps 24/20
5 ring dips

Holiday opening hours

23 December

CrossFit Armidale’s opening hours for the holiday season will be as follows:

Monday 22nd – hours as per normal (6am, 1:05pm and 6:10pm)
Tuesday 23rd – hours as per normal
Wednesday 24th – 6am class and 12noon class. No 6pm session
Thursday 25th Christmas day – closed
Friday 26th Boxing day – closed
Saturday 27th – closed
Sunday 28th – closed
Monday 29th – hours per normal

New years eve – Wednesday 31st – 6am and 12noon classes. No 6pm session
New years day – closed
2nd Jan – hours as per normal

WOD Mon 22/12/2014

22 December

WOD Mon 22/12/2014

A: Strict pull up, or strict C2B pull up
1 – 10 reps 6 sets 90 secs rest

B: Overhead squat 5 reps 6 sets 1 min rest

C: Tabata
Pull up
Front squat
Sit up

Score is total reps