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Monday 120206

2012-02-05T17:00:54+00:00

Written by CFW

We like to play.

Today's Workout

OHS
3-3-3-3-3

Rest 5 min

3 x
15 bar facing burpees
10 OHS (135/95)
50 double unders

L1
10 bar facing burpees
15 OHS (45/35lb)
50 single skips

L2
15 bar facing burpees
10 OHS (75/55lb)
100 single skips

L3
15 bar facing burpees
10 OHS (135/95lb)
50 double unders

Upscale
each break in the double unders = 5 standard burpees on the spot
use a heavy old leather rope if you have one

Push/Pull Challenge Day 21
11 dive bomber pushups
39 wide grip pull ups

Sunday 120205

2012-02-04T17:52:44+00:00

Written by CFW

Rest

Saturday 120204

2012-02-03T17:45:36+00:00

Written by CFW

Today's Workout

3 x
10 deadlifts (100/70)
20 barbell facing burpees
30 kettlebell swings (28/20kg)
40 double unders

Push Pull Challenge Day 20
10 x 8 push ups unbroken
rest as much as required between sets
scale up to make it more challenging - ring push ups /decline push ups / HSPU - as required

Friday 120203

2012-02-02T16:38:28+00:00

Written by CFW

Today's Workout

Push Press
5-4-3-1-1-1

rest 5 min

then

5 min rounds for reps
A. 400m run, max rep push press in remaining time (75/55)
B. 200m run with med ball, max rep wall ball in remaining time
C. 50 thrusters (75/55), max rep push ups in remaining time

score is total reps

Thursday 120202

2012-02-01T16:11:11+00:00

Written by CFW

Today's Workout

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

Have more...
Push/ Pull Challenge Day 18
10 push ups
4 rounds of tabata hold (20 sec on/10 sec off) in chin-over-the-bar position

*full squat clean

Wednesday 120201

2012-01-31T16:17:38+00:00

Written by CFW

Athlete Profile: Tim Johnson
Hometown: Avondale not Dapto
Age: 27
When did you first start CrossFitting?: July 2011
Favorite WOD: JT hero WOD. It was my first
Least Favorite WOD: Nutts hurt my hands or I just have soft baby hands

Tell us about your sports & fitness background:
I have been physically active all my life. I have always loved pushing myself to find my breaking point and trying to overcome it. My dad had me training with him from a young age starting with Japanese karate (Kyokushinkai).
I achieved my black belt at the age of 17 and competed for Australian in an international full contact tournament which was held in Wollongong. That was a great experience one I will never forget. What a buzz.

Since then I have been chasing new challenges to keep me interested in fitness – weight lifting – rock climbing – Muay Thai kick boxing – mountain climbing - ocean Swimming – mountain bike riding. Just to name a few.

How did you find out about CrossFit?
Well... my aunty Belinda! What a lady

Take us back to your first WOD... what was it, and how did it feel?
I did JT, with Kur. Wow that was a wake up. I felt sick just reading it but pumped after from all the HSPU (handstand push ups) and ring dips, I loved it. It really opened my eyes to how much strength I didn’t have and thought I need to work on this straight away.

What sort of changes have you seen in your health and fitness since starting CF (before/after)?
I have lost weight no doubt about it, I lost my bulk building muscle and gained leaner muscle and maybe stronger muscle in some areas. I never liked to work out on my legs so when I was at the gym I just used to skip that and do something else until CrossFit I had to face that. So I feel my legs are getting stronger now with CrossFit training.

What other parts of your life are influenced by CrossFit (mental/physical)?
I feel I'm much better prepared to do anything active, either go for a run, lifting weights, rock climbing. It doesn’t matter what I feel like doing - I feel physically ready and able to not just do them but do them well. That is what I wanted out of CrossFit - to be totally rounded in all physical aspects of my life’s activities. In my work from day to day it is very normal to work 60 + hours a week so I have noticed that I can handle the business pressures better because of CrossFit. It has made me much stronger mentally - I have broken new ground with how hard I have been able to push myself and come out the other end still standing.

Please share with us any favorite CrossFit /CFW moments.
I really enjoyed the Hero WOD “Wood” it was great to be a part of it. I'm so glad I got to participate in that work out.

Any advice for people just getting started?
Don’t be afraid of Crossfit just embrace it if you do that and committee yourself it will pay dividends.

What are your hobbies, interests and/or talents outside of CrossFit?
Well this topic can drive my fiancé a little crazy sometimes because I'm into heaps!! I love testing myself and just trying new things constantly trying to further educate myself and stay active. I love wake boarding – snowboarding – rock climbing (this is new to me so I love it at the moment) – shooting – motorbike riding – SCUBA diving – Spear Fishing – Golf (I know not that active but still very challenging, one of the only sports that drive me crazy but I keep coming back to it) – Mountain bike riding – My Dogs I have two Dobermans and I love taking them for a run on the beach or just a lazy walk.

I really enjoy working with my dad in our family business 'Commercial Diving Services' it is a very tuff industry and I have learnt so much over the last 8 years about diving about running your own business I love it and I enjoy trying to make it a better and stronger company.

Last but not least I love training with my fiancé Kristy. She is right into her training also I'm trying to get her into CrossFit. She is training for another marathon this year so I look forward to helping her as much as I can. I might get her in for a bit of cross training you never know.

Cheers Tim.

Today's Workout

a.
2 x
row minimum strokes to achieve 500m, rest 3 min

Rest 5 min

b.
21-15-9
Front Squat (135/95)
TTB
400m run

c.
27 medball pushups
33 narrow grip strict chinups in minimum number of sets.

Tuesday 120131

2012-01-30T16:25:30+00:00

Written by CFW

“Health, excellent or ill, is passed to our children not just through our genes but primarily through our recipes.”
— Joanne L. Mumola Williams

Powerballs
[makes 2 dozen]
1 cup Medjool dates, pitted and quartered (about 15)
1 cup raw cashew nuts
1 cup dried, unsweetened coconut ribbons or flakes
1/2 teaspoon agave nectar
Some course salt for topping

Place dates in a food processor with an S blade. Process dates briefly until they are chopped. Add cashews, coconut flakes and brown rice syrup or agave nectar. Process until the mixture sticks together. Roll the mixture into 24 balls. Put some course salt in a bowl and push the top of each ball into the salt until a little sticks on top (you don't need much). The salt really brings out the flavor so don't omit it. Refrigerate the balls for several hours before serving.

Per serving: 84.2 calories, 3.7 g fat, 1.8 g saturated fat, 0 mg cholesterol, 1 g protein, 13.5 g carbohydrates and 1.8 g of fiber.

Today's Workout

2011 Open Games WOD #2

AMRAP in 15min
9 Deadlifts (70/45kg)
12 Push-ups (lift hands at the bottom)
15 Box jumps (24/20")

Lil Extra
Day 16 Push/Pull Challenge
25 ring dips / 25 ring pull ups (from standing)

Monday 120130

2012-01-29T16:23:58+00:00

Written by CFW

That's 102kg.

Today's Workout

Grace
30 reps for time
Clean and Jerk (135/95lb)

Push Pull Challenge Day 15
22 HSPU
each time you break the set, add 3 strict seated db press (17.5/12.5kg) to complete at he end
38 CTB pull ups

Sunday 120129

2012-01-28T21:48:40+00:00

Written by CFW

Rest

Saturday 120128

2012-01-27T16:43:13+00:00

Written by CFW

Today's Workout

Buy In
Max rep pull ups

WOD
6 x
200m loaded run
6 OHS (60/40)
12 TTB
6 HSPU

Cash Out
max rep pistols in 6 minutes

Cash Out:
60 single leg push ups (30 per side)