30 Sep 2013

STOH!


Jade!

Strength/Skill:
A) Back Squat 6,6,4,4
B) Deficit HSPU 3-6 reps x 4
Superset Movement A with B until all rounds have been completed.

Conditioning:
On the 90 sec
4 Rounds
30 DU
AMRAP Unbroken STOH 70/45
Rest 90 sec between rounds.

-Added bonus: Every rep under 50 as your total STOH = 10 Burpees after the WOD has been completed.

IMPORTANT CHANGE! THE OCT WODFEST HAS CHANGED TO THE 19TH OF OCT (Was orginally set for the 12th but now moved)
NOTE:

The next WODfest BBQ day is on Saturday the 19th of October! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuuuuuuge one! YEEEEEEEEEEEEEAAAAH!

P.S. The next WODfest after October will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

29 Sep 2013

Strength/Skill:
Deadlifts 5,5,5,5

Conditioning:
12 min Partner AMRAP
100m Sandbag run 20/10
10 Pull-ups
7 Burpees
One partner completes a full round then you swap.

NOTE:
The next WODfest BBQ day is on Saturday the 19th of October (NEXT SAT)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuuuuuuge one! YEEEEEEEEEEEEEAAAAH!

P.S. The next WODfest after October will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

27 Sep 2013

Strength/Skill:
2 Position Squat Clean 4 x 1+1 (Low Hang + High hang)

Conditioning:
Grand final workout:
“4 quarters”
1 min each station
4 rounds
Plate jumping burpees 20kg plate
7m sprints
Wall balls 9/7

1st quarter- 1 minute rest.
1/2 time- 2 minutes rest.
3rd quarter- 1 minute rest.

The group will be divided into two teams.
One team will be representing Hawthorn. The other Fremantle.
Every 6 reps = 1 goal.
We will then see who will be victorious on the day!….Then I’ll quickly put my bet on!

Last seen last Grand-final day 29 Sep 2012!

NOTE:
The next WODfest BBQ day is on Saturday the 12th of October (NEXT SAT)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuuuuuuge one! YEEEEEEEEEEEEEAAAAH!

P.S. The next WODfest after OCT will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It is going to be heaps of fun and possibly held at a park.. YES! OUTSIDE!!!

26 Sep 2013

Represent!

Strength/Skill:
Push Press 5,5,5,5

Conditioning:
8 min AMRAP
5 TTB
10 Sit ups
15 Hollow rocks

25 Sep 2013


Josh W. & Ryan!

Strength/Skill:
Front Rack Lunges 6,6,6,6 (Alternate legs each step)
-Athletes choice- if you want to get some extra OLY work in, take these all from the ground via Power Cleans. If not, simply utilize a rack 🙂

Conditioning:
CrossFit Benchmark
“Power Elizabeth”
21-15-9
Power Cleans 61/40
Ring Dips

24 Sep 2013

Strength/Skill:
Bench Press 4,4,2,2

Conditioning:
“Scale gone bad”
3 Rounds
1 min per station
Step ups 24″/20″
Single skips
Med ball Squat Cleans 9/7
Hanging Leg raises
Russian Kb swings 24/16
1 min rest

23 Sep 2013


We have a new recipe on the Paleo Mum tab on our site! Paleo Pancakes!! YUM! Click here for the recipe 🙂

Strength/Skill:
A) Weighted Pull-ups 3RM
B) Deficit HSPU 3-6 reps x 4
Superset Movement A with B until all rounds have been completed.

Conditioning:
10 min AMRAP
200m run
7 Power Snatch 50/30

22 Sep 2013


Manning number 1 on the podium!   #cobrasuccess #veryproud #superpants

Manning won the Diamond Valley CrossFit Weightlifting comp on Saturday!!!!!

He successfully Snatched 108kg and Clean and Jerked 127kg.  Unfortunately his 3rd lift of 132kg wasn’t counted as his elbow touched his knee at the bottom of the clean – but by every other standard was a good lift! We’re very proud of him!! He kicked ASS!

Andrea also competed on the day and did really well, hitting a 42kg Power Snatch and a 55kg Power Clean and Jerkl! Great work Andrea!!

In other Charge-people-being-awesome news – Alice and her team at Melbourne Uni won a cheer leading comp! By all accounts there was Crazy gymnasticky stuff happening all over the place, plus a massive amount of ‘chipper’! YAY!

What a kick ass weekend! (I also ate a 1kg steak without flinching….and yes I want a medal or something of the sort. YAY!)

Strength/Skill:
Front squat 3,3,3,3

Conditioning:
“Lil’ burner”
21-15-9
Wall balls 9/7
Box jumps 24″/20″ (hips ext on top)

22 Sep 2013

PALEO PANCAKES

PALEO PANCAKES
2-3 bananas
1 apple
5 eggs
½ bicarbonate of soda
½ tspn cinnamon
3 tlbspn chia seeds
1 tlbspn coconut flour, sifted
1 tangello or orange

Peel and mash bananas with fork in large pouring bowl.  Add peeled and grated apple.  Break the eggs into the bowl and mix together.  Add cinnamon, bicarb of soda, sieved coconut flour (as this can be lumpy at times), chia seeds and mix thoroughly together.  Add the juice of either the tangelo or orange and mix again.  Let stand for a couple of minutes as the coconut flour thickens the mixture. Heat large frypan or skillet over low/medium heat.  Spray with oil and mix mixture again, then add to pan.  Don’t make overly large ones as they can be hard to turn over.  Flip to other side when you find bubbles appearing on the top and looks slightly brown underneath.  Cook for a further couple of minutes, remove and re-spray and continue cooking with the remaining mixture.  Enjoy as is or spread with home make apricot spread, raspberry spread, etc.  Great to have for breakfast or a light snack or for kids to take to school for a treat too.  Can replace mixture with whatever spice you like and even try lemon juice too!

20 Sep 2013


Luke!

Strength/Skill:
Deadlifts 3,3,3,3

Conditioning:
10 minute clock
30 HSPU
Run Helen st
Then AMRAP Power cleans 60/40 in the remaining time.