CrossFit Victoria :: Elite health & fitness training :: Advancing Human Performance

PA

2009-01-31T06:00:00.000+11:00

Five rounds:

10 sledgehammer strikes
10 tyre jumps (up and down like a box jump)

Sledgehammer strikes must be full ROM, head of hammer must pass overhead.

REST

Then:

Three rounds of 10 tyre flips.
Rotate through participants if in a group.
Rest for two minutes between rounds if you’re training alone.

Then practice what you suck at.

Tom toughing out in the heat.

Snatch it!

2009-01-30T06:00:00.001+11:00

5-5-5-5-5: Snatch grip deadlift
4-4-4-4-4: Overhead squat
3-3-3-3-3: Power snatch.

Simon deadlifiting.

"Fight Gone...Horribly Wrong"

2009-01-29T11:47:00.003+11:00

In this workout you move from each of five stations after a minute. There are three rounds, each is five-minutes in duration after which a one-minute break is allowed before repeating. This is a modified FGB, the stations are:

1. Weighted lunges, 20kg KB held in front of chest (Reps)
2. KB swings, 20kg KB (Reps)
3. Burpies (Reps)
4. Sit-ups (Reps)
5. Double unders (Reps)

Ann & Tom from Crossfit Nth Atlanta enjoying some Aussie Sun.

Rest day (a really hot one!)

2009-01-28T09:37:00.001+11:00

It's gonna be a warm one.
No-one will think less of you for taking a rest.

If you want something to do , practice your muscle-ups. Only sticking at it will get you there.

Kelly

2009-01-27T07:29:00.003+11:00

5 Rounds for time:

Run 400 metres
30 box jump, 24 inch box
30 Wall ball shots, 9kg

Lunchtime class on Australia Day.

Happy Australia Day!

2009-01-26T07:24:00.003+11:00

Here is a workout posted 2 years ago by Adam, enjoy. He recommends listening to Midnight Oil, Men at work or AC/DC.

10-9-8-7-6-5-4-3-2-1:

Kipping pull-ups
Overhead squats, 30kg

Post time to comments.

Enjoy your day off, if you've got one.

Working up a sweat on the rings.

Run

2009-01-25T07:16:00.000+11:00

4 Rounds:

Run 400m
Rest 2 minutes

Post time to comments.

Anthony coming back in from a run.

Rest Day

2009-01-24T05:43:00.001+11:00

Work on your squat therapy, most of us need it!

Tabata This

2009-01-23T06:00:00.000+11:00

8 rounds of 4 exercises, no rest in between. 20seconds on 10 seconds off.

Pull-ups
Push-ups
Sit-ups
Squats

Score is your lowest amount of reps in any round for each exercise.

Cam working on his handstands, with some help from Amy.

Team Workout

2009-01-22T06:00:00.002+11:00

Divide into two teams.

2 participants at a time from each team complete the following:

20 broad jumps -when they are done the next two from each team can begin.

Immediately after jumps

Run 400m
20 Burpees
Run 400m
With your partner complete 40 back-to-back squats

Return to gym and when all members of your team have returned complete:

90sec bar hang. If one member of your team drops you must start again.

Winner picks punishment for losing team.

The fighters class take on "Christine"

Press

2009-01-21T06:00:00.000+11:00

5-5-5-5-5

Adam and Zane front squatting.

Rest Day

2009-01-20T06:00:00.000+11:00

Make sure you rest up and drink plenty in this heat!

Bevan at rest.

Nutrition seminar with Bjorn

2009-01-19T15:08:00.007+11:00

On Saturday, January 31, Bjorn will be presenting his "Optimal Health & Performance Through Nutrition" seminar at Fitzroy. The seminar will start at 12:30 and last for about two hours (depending on Q&A time).

Bjorn will:

Define Health and Dis-ease
Explain how to achieve optimal health (and disease prevention/weight management) through nutrition (including dietary choices and impact on hormonal balance, with focus on insulin and the good old hyperinsulinism)
Introduce correct dietary choices (including an overview of the Glycaemic Index and Glycaemic Load and specific focus on the PaleoZone Diet)

The investment is $50 for members and $75 for non-members.
Call 9417 4907 to book your place or drop into reception.
Do not miss out on this opportunity to learn from Bjorn. He has a wealth of dietary knowledge!

Jackie

2009-01-19T06:00:00.000+11:00

For Time:

1000m Row
50 x Thrusters - 20kg
30 Pull-ups

Post time to comments.

Cam rowing 2k for time.

Lucy

2009-01-18T06:00:00.000+11:00

5 Rounds for Time:

5 Pull-ups
10 Burpees
400m Run

Post time to comments.

Another busy Monday night class with Zane.

Weekly Challenge

2009-01-17T06:00:00.000+11:00

The weekly challenge is Max unbroken reps of Handstand push-ups. The best this week is Adam with 21. Make sure you give it a go before the end of the week.

WOD

For Time:

20 Tyre flips and jumps in and out of the tyre.
i.e. one flip, followed by one jump in and out. Repeat.

Adam working on his handstand push-ups.

Rest Day

2009-01-16T08:38:00.002+11:00

Practice Turkish Get-ups.

Tim doing Turkish Get Ups, the new spectator sport! This was part of the Movember charity challenge. Tim did 1 TGU for every $1 donated, he ended up doing over 100.

GREGORY

2009-01-15T07:24:00.007+11:00

Ten rounds for time:

5 tyre flips
10 pull-ups
20 burpies

Dedicated to the memory of Private Gregory Michael Sher who was killed in a rocket attack in Oruzgan Province, Afghanistan, on Sunday, 4/1/09 (Australian time).

Private Sher was a member of the Sydney-based 1st Commando Regiment and at the time of the attack was with a Special Operations Task Group element that had deployed from Tarin Kowt to a provincial patrol base.

Private Sher was 30 years old and leaves behind his parents, two brothers and a partner.

The thoughts of the CrossFit Victoria community are with Private Sher's family and friends.

Please visit gregsher.com for more information.

Sandbagging

This is the original WOD from our program. You may choose to do it or the honourary WOD above.

As many rounds as possible in 20 minutes of:

10 x Left & Right Sandbag Shouldering
20 x Sandbag Back Squat
10 x Muscle-ups

Post time to comments.

The pushup line - our warmup is your workout!

For Time.

2009-01-14T06:00:00.000+11:00

21-15-9 reps of:

Deadlifts @ BW
Ring Dips

Post time to comments.

Mike working hard on the wall balls.

New Programming

2009-01-13T06:00:00.001+11:00

Hi Crossfitters,

A new lot of programming starts today, it's been done by Amy, thanks Ames!

Tell all your female friends to get along to Amy's womens only class @ 8am on Friday's.
Amy also takes Tuesday night classes and Friday 6 & 7am.

Today's WOD

Row 2000 metres for time.

Amy training hard once again!

12/01/09

2009-01-12T06:00:00.000+11:00

50-40-30-20-10

Wall Ball - 9kg
Kettlebell Swings - 24kg

Adam's full body sweat angel!

Rest Day

2009-01-11T07:24:00.002+11:00

Relax and read a good book today.

Bjorn at the Queen's House

Row, Push, Pull....Repeat

2009-01-10T08:25:00.003+11:00

3 Rounds for time:

Row 500m

21 x Push press - 43kg

21 x Pull-ups

Post time to comments.

Brad at the Ice Climbing festival in Colarado. He also managed to get in some sessions at Crossfit Ouray where he was surrounded by 15 women!

Ryan

2009-01-09T06:00:00.000+11:00

5 rounds for time:

7 x Muscle-ups
21 x Burpees

Post time to comments.

In honour of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Anthony gutting it out at a tough lunchtime class on Wednesday, nice work!

Swing it!

2009-01-08T06:00:00.001+11:00

150 Kettlebell swings for time.

32kg is R'xd, scale as appropriate.

Post time to comments.

Simon showing some real intensity on the rings, great stuff!