And so another year goes by and the open is finally closed!!! Here's to not seeing Fran again for the rest of the year!
Moving onto better and more important things:
Well done guys and girls..t'was a brutal season this year and hey, benchmarking week starts after Easter...REJOICE!
Anyway until then we train as usual:
Snatch 5 x 2 @75%+
Clean Pulls (scaled to deadlifts for Beginners) 4 x 3 @ 110%+
Front Squat 4 x 3 @80%+
Complete in a 10min AMRAP
(teams of 2 - starting at 2 reps, increasing by 2 reps every round)
Burpee Box Jump Overs
Wall Ball Shots
That was a BOUNCE'Y Weekend. A bit thanks to everyone who came down!
Today's WOD CF Games 15.5
27-21-15-9 reps for time of:
Thrusters @ 43/29kg
If you have completed your attempt, then you will be working strength:
Pull Ups 5 x 5
Squats 5 x 5
Push Ups 5 x 5 (work on variation that gives you 5 reps)
In a movement perspective 2+2 does not equal 4. Only in a perfect world scenario would such an equation hold true. PAPOWWW! We don't live in one, so 2+2=39 (or whatever number you want). Why? @ movements mashed together can create endless possibilities? If you train with us, you know what I mean!
This is a theory I learnt from my coach Ido Portal and I'm passing onto you!
Move today so you can tomorrow!
10min Warm Up:
5 Deadlifts @ 60/40kg
5 Bar Facing Burpees
(at Conversational Pace)
40 min Cutoff for:
Snatch 5 x 2 @70%+
Snatch Pulls 4 x 3 @90%+
Front Squat 4 x 3 @70%+
1 x Run 400m
Hang Anyhow - 5min
False Grip Conditioning - 10min
Muscle Ups x 15min - AMRAP
HIp/ Knee /Ankle Prep - 5-7min
Back Squat x @20RM - 10min
Now that life is normalising...me coming to terms with being a single dad (and Anita getting back this week from overseas), I am finally able to time manage better and put the WODs up online again. Phew! Looking after 2 girls is hard work when you are by yourself. It helps when they are good kids.
Well here it goes then
Scoop Holds 2 x 60s
Arch Holds 2 x 60s
Scoop Rocks 2 x 60s
Arch Rocks 2 x 60s
Scoop to Arch Rolls 2 x 10m
Scap Pulls/ Retracted Hangs 3 x 15-30s
Jefferson Curls 3 x 10
Muscle Ups/ False Grip Pull Ups x 15min
Workout 15.4Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 84kg
Women clean 56kg
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
Men push press 43kg and clean 52kg
Women push press 29kg and clean 34kg
I'm not a man of many words. So I will keep this short.
Yuri Marmerstein was over from Vegas this last weekend at CrossFit 3039 in Moonee Ponds and here is what I have to say about it!
This last weekend was a bit of everything - enlightening, informative, aggressive, exhaustive, fun, playful and a reality check.
So in line with keeping it simple, I have outlined what I learnt over the weekend:
If you'd like to learn more about Yuri, you can check him out here or you can contact us at email@example.com for training with us.
p.s. below is a video of me achieving my first backflip with Yuri - working against my fear of going backwards
1. Wrist Prep
2. Front Body Line
3 sets 3a. Scoop 3x 1min
3b. Arch Body Holds 3x30s
4. Chest to Floor Dislocates 5 x10 - narrow grip
5. Chest to Wall HS 3x30s
6. Back to Wall Kick Ups 15 min
7. Kick Up/HS Work. 20 min
Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.