Hey its that time of the year again! 
The CrossFit Games is upon us and we are participating in the open!


How do you ask?
Well, Athletes at the box have registered on the crossfit games website for the open and yup thats pretty much it.

So click here if you would like to register!

Now you might think, wait a min - what is the open? Well here is the short answer:

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

You can either perform the Open workout at a participating CrossFit affiliate where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge. 

Ok, So now thats convinced you and you're excited. Now what? Do I register? Well lets see, can you handle these 4?

Ok maybe I got a bit carried away but you will need a muscle up and a decently heavy snatch - 60kg for the men, 30kg for the women and (uh-oh) double unders.

Hmmm, ok not so excited anymore, I don't have half those movements. Thats A-ok! Why do you ask? Well because CrossFit HQ has released the scaled division in the open this year. You do not have to register for it (or pay for it). You just turn up to your affiliate (box - us in this case) and you complete the workout.

WOOHOO, NOW THAT EXCITING!

Ok maybe not CAPS exciting, but all the same woohoo!


Anyhoo, We will be running the Open WODs every Sat at 10am (9am Oly Class will run as Normal) and on Mondays at 6.30pm. Anyone who turns up to those classes will be expected to complete the given WOD (open/scaled) so that their scores can be submitted in time.


Well, thats the end of my essay. Have a lovely night and I will see you tomorrow or the day after I suppose ;)

Here's today's WOD
Shoulder prep: Monkey Bar work x 10min
Clean and Jerk: 25 min x 1- 2 reps @ 80-90%

MetCon
5 min AMRAP
Box Jump Burpees


Keep Moving, Eat Clean, Train Hard

Anurag
Be obsessed with your passions, not passionate about your obsessions

Muscle Ups/ Pull Ups x 15min (3-5 reps)
Knee Hip Mobility - Squat Therapy 3 x 10

Balboa
4 rounds
50x Double Unders or 100 x Singles
Run 400m
10x Body-blasters (burpee+ pull-up + knees to elbows)

Snatch 5 x 2 @ 70,80,90,80,80% of 1RM
OHS 5 x 2 @70

'Amanda'

9-7-5 reps on
Muscle-ups
Snatch (60/42.5kg)

Hi Everyone, the girls and me had a wonderful week away in Fiji. Hope Lauren and Dave looked after you guys well!
The best part about Fiji was their approach to life - No Pressure man, Its Fiji Time. Just relax!
We played day in and day out - snorkelled, paddle boarded, went canoeing and pretty much ran amuck 8-10hrs a day. If only life was like that everyday!
However, we all have lives with families and sadly playtime is more often than not replaced with a monotonous life, lived to make a 'living.'
So lets try and make life a little less boring, a little less tiresome and little more playful. Lets be kids, for at least an hour everyday!

Today's WOD is

1. 10min AMRAP work on hangs/ wrist mobility

2. a. Knee/ Hip mobility - fig 4 Sits - 2 x 10
    b. T-Spine  - Band Pull Aparts - 2 x 10
    c. Protraction Retraction Push Ups - 2 x 10
                                 
3. 'Diane'

21-15-9 reps
Deadlift @100/60kg
Handstand Push-Ups

4. 5min AMRAP - Burpees

P.s. As this is our 1 year anniversary month, there is a 'little' surprise for everyone.

PBs were broken again today with Neo, leading the way smashing her old 500m Sprint times by 3 sec. Well Done Neo. A hearty congrats to Giovanni on achieving an L sit to shoulder stand ;P
Keep up the good work kids!

1) Alternating EMOM for 14:00-
 a. 1 x Three Position Clean (floor, knees, power position)
Begin at 50% and increase the wt with every set if you can complete it well
b. 10 Ring Dips

2) “Nasty Girls var″
3 rounds for time of:
50 Back Squats @ 20kg
7 Muscle-ups/ Pull ups
10 Hang Power Cleans 60/40kg

5 rnds of:                       
Scoop to Arch Rolls (one each way) x 30s

2 rnds of:                       
Jeff Curls x 10        
Arch into box x 10

3 Rnds of:                    
L sit Press to Planche x 5                                   
Around the worlds on your neck x 5

Conditioning: (BRING YOUR RUNNING SHOES)
Run 500m x 3

1) Snatch (based on 1rm snatch) - 1x5@50%, 1x5@60%, 1x5@70%, 1x5@80%, 1x5@85%, 1x5@70%

2) Split Jumps 4 x 7 (each leg)

3) Power Clean (based on 1rm clean) - 1x5@50%, 1x5@60%, 1x5@70%, 2x5@80%, 1x5@70%

Conditioning AMRAP in 14 minutes of:
60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10' target men/9' target women)
30 Power Cleans 135/95#
20 Muscle-Ups




Time table from Friday the 13th of Feb are as follows:
Fri,  13:  Hand Balancing : 6am, 12.15pm, 6.30pm - Dave
Sat, 14: Olympic Lifting: 10am - Loz
Sun,15: CLOSED
Mon,16: CrossFit: 6am, 12.15pm, 6.30pm - Loz
Tue, 17: CrossFit: 6am (Loz), 12.15pm, 6.30pm - Dave
Wed,18: CrossFit: 6am, 12.15pm, 6.00pm - Loz
Thur,19: CrossFit: 6am (Loz), 12.15pm, 6.30pm - Dave
Fri,   20: CrossFit: 6am, 12.15pm, 6.30pm - Dave
Sat,  21: CLOSED
Sun, 22: 10am Mobility - Anurag

Classes will resume as normal from the Monday, 23rd of Feb, 2015.

Our 1 year anniversary is coming and there is a surprise at the end of March! I will update you on more details soon!

Training Last Week and Sprint week
Training last week was pretty light and so it should have been. This week is sprint week. We will be running in some shape or form everyday - the major days being Mon, Wed and Fri. So make sure you are in with your running shoes (if you wear them when you run). 

Below is a snippet of Hugh and Adam smashing out the Snatch Burpee WOD from last week
Have a lovely week and GODSPEED!
- Anurag

5 rnds of:                      
Scoop Holds and Arch Holds for 60s Each

4 rnds of:                       
L sit Pull Ups x 5-8        
Arch into box x 10

3 Rnds of:                    
L sit Press to Planche x 5                                  
 Around the worlds x 5

Row 500m x 2



What a massive 5 weeks it has been! People are getting stronger, hitting PBs and pushing their limits. Its great to see. Keep up the hard work boys and girls. One more week, then we break the cycle in week 7 for some light work, which will be more hand balancing and movement focused...should be fun with Coach Dave and Coach (mistress ...ahem) Loz.
Workouts will now be posted regularly to twitter and facebook as well as WODHopper. So you can always keep track!
Keep Moving Monkeys!

Its Handstand Friday! Have an awesome day upside down!
Tomorrows WOD is listed here
1. Wrist Prep
2. Weighted Chest to Floor Dislocate 3x10
3. Upward Rotation Raise 3x10
4. Pike HS Walks 3x5
5. Chest to Wall HS - Alignment 3x15s
6.  C2W HS - Balance 3 sets
7. Free HS work
8. "The Finisher"
Chest to Wall HS. 10 mins of;
30s on, 1 min off or
45s on, 45s off or
1 Minute on, 30s off

1) Alternating EMOM for 14:00-
a. 5 Power Snatches (from Power Position)
b. 7 Burpees

2) Front Squat (Based on 1RM Clean) + Jerks:   5 x 5 @ 70% + 2

3)Elizabeth
21-15-9 reps on
Cleans 60/40
Ring Dips
For Time

And I thought yesterday was PB day. Today has been PB central with some fast times, namely:
Hugh - 1:29 (3 sec PB)
Jim - 1:56 (9sec PB)
Katherine - 2:07 (over 10 sec PB)
The only 2 who didn't PB almost matched their best times. Good Job guys and Girls
Onwards and Upwards!