Today's Workout

Open WOD 1

AMRAP in 10 min
30 double unders
15 Power Snatch (75/55lb)

You think I'm ready for this?

If you have not entered the Open because you are 'not ready', thinking that everyone else who enters will be so much fitter than you, then for goodness sake enter. By entering you will be part of the biggest on-line fitness event EVER. You will be able to see your world ranking against thousands and thousands of people. Why not be a part of that?

You don't have to be able to do a muscle up, a pull up or a double under. 'Scaling', or making the workout 'do-able' is a huge part of CrossFit. We want you there, putting your best to the test. Feel the adrenalin and experience the Open. Don't miss out waiting to be ready. There will still be stuff you want to work on next year, and the next, and the next...

Today's Workout

A.
with a continuously running clock,
in the first minute perform
1 pull up
1 push up
in the second minute perform
2 pull up
2 push ups
continue until you cannot complete the reps in the time allotted.

B.
5 x
100m run
10 deadlifts (80/60)

L1 50/30
L2 60/40
L3 70/50

Cash Out:
3 x
8 pistols each side

Competitors in the Open Qualifiers have a challenging 5 weeks ahead of them. After growing accustomed to the unknown, now we know the workout ahead of time. So what do you do with this information? It is difficult to determine how hard to push yourself in other WODs for the next 5 weeks if you will you be doing any others at all. Maybe you will do the Open WOD the day it comes out, and everyday until close of business Sunday, hoping to beat your best time every time. Will this work?
In some ways it is not a bad strategy. Experience at doing a workout gives you vital information - when to speed up, when to back off, how many reps in sets to minimise time, how to transition and where to place your equipment.
But will you push yourself as hard as you would if you had only one shot at the title?
Will you be so worn down by the end of week 2, that your subsequent performances suffer?

If you do only have one shot, visualise how you will transition between any stations and where you will position your equipment. Go through the movement skills and even do a full 'dry run' rehearsal (sans equipment if you need to) so have a feel of the workout. You want your first shot to be your best.

Today's Workout

Snatch Balance
5 x 3
find your heavy

rest 5 min

7 x
10 wall ball (20/14)
10 pull ups

Cash Out:
20 tyre flips for time

Time Zone differences mean that we will get to view the Open workouts at the earliest at 11am EST Wednesday. The Wednesday Open time has therefore been moved to 12pm for Open competitors.
We have until 11am Monday to upload results.
If you cannot make it to a scheduled class time, you must let us know in advance.

Read how the Open will be judged in the gym here.


Gymnastic skills and drills develop extraordinary upper body and trunk strength as well as developing coordination, balance, agility and accuracy. Handstands, pirouettes and walking on your hands - what a great way to develop upper body strength, coordination, agility, balance and accuracy.

Beast Skills Handstand Tutorial

You can have it all, check out this vid of Jim's 3RM Back Squat! (Note the peg board in the background.)

Today's Workout

Back Squat
5-3-2-1-1-1

then

Gym Skill - handstand practice

then

5 x
max hold handstand
rest 1 min
record time accumulated

L1 seated dumbbell OH hold
L2 headstand
L3 incline reverse handstand hold - facing wall

Read more about competing in the Open.

Compete in the Open at CF Wollongong:
Wednesday lunch 12 pm.
Thursday morning 9am
Thursday nights 6pm.
Saturday morning 730am.

Today's Workout

AMRAP in 20 min
5 pull ups
10 push ups
15 OHS (40/30)

Cash Out:
Seated L sit, hollow rock drills, pistols

The CrossFit Open is your pathway and ticket to competing in the Regional Games in May 2011 - headed for the CrossFit Games 2011.
Even if you are not considering going all the way, by registering and competing (even if you are not Rx) you will be able to compare your score and rate your performance with athletes all over the world.
Registration costs $5.

Qualifying workouts will be held this week:
Wednesday 9am.
Thursday 6pm.
Saturday 730am.

For your score to be validated through CrossFit Wollongong you must attend one of these workouts.
As each athlete must have a judge, these sessions may be a little longer.

You also have the option of uploading your own video of your workout.

Register here: CrossFit Open 2011 Registration

Today's Workout

Elizabeth
21-15-9
Cleans (60/40)
Ring Dips

Gymnastics skills in remaining time

The venue for this year's 2011 Australia Regional CrossFit Games is the Sydney Showground - Charles Moses Stadium.
The event will run from Friday 27th to Sunday 29th of May.
"Time spent in reconnaissance is seldom wasted."
Sir MacPherson (Mac) Robertson 1860 - 1945

Today's Workout

2 x
1/2 Filthy Fifty
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 16kg
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Wall ball shots, (20/14lb)
25 Burpees
25 Double unders

I'm sorry, I couldn't help myself.

Today's Workout

Push Press
5-3-2-1-1-1

then
Deadlift ladder
perform 1 DL during the first minute
2 during the second
3 during the third
until you cannot keep up

Rx is bw
L3 1/3 bw
L2 1/2 bw
L1 3/4 bw