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:


Today's WOD
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
Pull Ups

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:
Row (calories)
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)

MetCon
2km Row

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%+

Metcon
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

For Time
Row 500m 
Run 500

Workout 15.4Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
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
(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
10 cleans

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:

• Keep it Simple
• Be Lazy (Yuri loves saying that he is) - obviously, this is with regards to being efficient
• Listen to your body - it may be ore ready on some days than others to do certain things
• Make sure you breathe evenly and according to the activity - power, endurance, etc
• Work towards more than just one skill - even if you cannot hold a handstand yet, there is no reason to not drill other movements connected them (presses, stalders, etc)
• You need to commit more time to what you are working towards if you want results
• Do your prehab/rehab work religiously - if you have tight shoulders and they are not improving, you are either not doing the right things for it or not doing enough of it or both
• Be Lazy (or wait did I say that before)

If you'd like to learn more about Yuri, you can check him out here or you can contact us at info@crossfit-3039.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