Today's Workout

Run
6 x
2 min hard
3 min easy

rest 3 min

3 x
50 burpees
3 min rest

rest 3 min

10 min headstand prac
Thanks to Beast Skills.

The Big 4
#4
Pull Up

Street cred is with the strict pull up. Is there room for the kipping pullup?

Today's Workout

A.
3 x
Max Hold handstand
50 squats
record max hold time and overall time.

rest 5 min

B.
10 x
10 situps - hands behind your head
10 burpees
10 lunges (5 each leg)

The Big 4
#3
Push Up
A lot goes into a good push up, and for your efforts you get a lot out of it.
Bad form is bad in every way.
Mark Rippetoe

Read more about pushup mechanics here.

Sans Equipment #1
10 double unders
1 push up
10 double unders
2 push ups
10 double unders
3 push ups
continue up to 10 double unders, 10 push ups
THEN
back down the ladder in reverse
9 double unders
10 push ups
8 double unders
10 push ups
7 double unders
10 push ups
continue to 1 double under 10 push ups

Merry Christmas!
A little pressie for you. One you can't regift

This is the final class for the year. It has been a great year.
Thank you to all the members, family and friends for your hard work, friendship and fun and it has been a lot of fun.
Have a safe and happy Christmas and we look forward to seeing how far you can go in 2012.

Deanne, Teresa, David, Gemma and Justin.

The gym will be closed 25 Dec 2011 and reopen Tuesday 03 Jan 2012.

Today's Workout

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate


Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

The Big 4
#2
Squat

When we talk about the squat, we are referring to the unladen air squat. Master the air squat and the kingdom is yours. Fail to get it right and your progression with any loaded squat will be hindered.

Today's Workout

Karen
150 wall ball for time

rest 10 min

20 x Curtis P @ 55% bw

1 rep of Curtis P is:
1 power clean
1 lunge R leg
1 lunge L leg
1 push press

The Big 4

#1 Plank

The fad has moved on, but here at CrossFit Wollongong we are still planking. The baseline, minimal standard is to achieve a 90 second side bridge hold each side, and a 2 minute front plank hold.
These holidays, get back to basics and focus on the Big 4.
Mark Sisson calls them 'Primal Essential Movements' - planks, pull ups, push ups, squats.

Why is the plank so important?


Planking creates a solid, super-stiff and stable back. A back that is stable is able to transmit force more effectively - an important concept. Any exercise where the load is in front of the spine (front squat, clean, deadlift, etc) will require the spinal erectors to be strong and superstiff to resist the desire to flex. A strong stable back is a force multiplier for any overhead work.

Many flexion-intolerant spines, prone to low back pain, can be effectively strengthened with this simple exercise.

Today's Workout

A. Max rep push up

B. Unbroken

Challenge ladder
AMRAP in 20 min
1 thruster
1 push up
1 pull up
2 thrusters
2 push up
2 pull ups
continue only when you perform the each exercise in the set unbroken
ie of you get stuck on 8 thrusters, you will be stuck on 8 reps of each thrusters, pushups and pull ups for the remainder of the workout.

Cash out
90 sec side bridge R
90 sec side bridge L
2 min front bridge

Intensity - the secret ingredient.

High intensity workouts are the go.
They are fast, so you can fit them into your day without having to block off hours of time to exercise.
They pep up your metabolism without making you starving hungry for carbs.
Recovery is fast.
They leave you energised, ready to do some real living - rather than feeling you need a nana nap in the afternoon.

Excessive exercise, particularly chronic cardio can leave you exhausted and hungry. Does that sound like it adds to your life?
Your training should make your life better, not worse.

The only disadvantage to intense workouts is that they are HARD!
“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.“ ~ Greg Glassman

Today's Workout

1RM Weighted Pull Up

rest 5 min

AMRAP in 15 min
5 deadlifts (100/70)
30 double unders

Designed to match the metabolic demands of an organized MMA fight, Fight Gone Bad is brutal.
Five minutes on, 1 minute off for 3. Give it your all. FAST FAST FAST!

What's a great score?
Men - over 400
Women - over 300.

What should you start on?
Perhaps not the rower...



Working through "Wood".

Today's Workout

Fight Gone Bad
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating the round.

The stations are:
Wall-ball (20/14lb) (Reps)
Sumo deadlift high-pull: (75lb/55lb) (Reps)
Box Jump: 20" box (Reps)
Push-press: (75/55lb) (Reps)
Row: calories (Calories)


The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score.
One point is given for each rep, except on the rower where each calorie is one point.

Cash Out:

Handstand practice
L Sit Practice

Kisane will be in charge of our photos. So there will be no more tragic photos taken by me
Seriously, I don't take bad photos, you just look like that sometimes.

Today's Workout

Snatch
3-3-3-3-3

OR

L1, L2
Hang Clean
3-3-3-3-3

rest 5 min

5 x
3 snatch (95/65)
9 TTB
200m run