30 Apr 2014

Hey guys!!! We are very super excited to announce that we are starting Yoga next week!!! There is two classes: 730pm Monday night & 430pm Thursday Arvo. Hopefully heaps of you can make it as its what many of you wanted to be added to the timetable. We all know we need to stretch more πŸ˜‰ Bring a towel and dress warmer than you usually would as you obviously aren’t doing a WOD!….H’mm maybe stretch for time? (P.S. IT IS INCLUDED WITH YOUR FEES, SO IT DOESN’T COST ANYTHING EXTRA! – YAAAAAAAAY!)

Strength/Skill:
Bench Press 2RM

Conditioning:
1 min US KB swings
1 min Push ups
2 min US KB swings
2 min Push ups
3 min US KB Swings
3 min Push ups

29 Apr 2014


Klex about to find his 1RM

Strength/Skill:
Find max 3 Position Squat Clean (High, low, ground)

Conditioning:
30 Burpees
30 Front Squats 80/50
30 Burpees

ENGINE CLUB!
Row 3km @ 90% of 2km pace

EXTRA AWESOME NOTE: YOGA CLASS STARTS NEXT WEEK!!! 730pm Monday night & 430pm Thursday Arvo. Bring a towel and dress warmer than you usually would (As you obviously aren’t doing a WOD πŸ˜‰ (P.S. IT IS INCLUDED WITH YOUR FEES – YAAAAAAAAY!)

 

28 Apr 2014


Nutella Freaking Fudge Balls!

This week we have another recipe from Paleo Lana. YAY! Check it out here.

This Saturday is the deadline to sign up for our Partner comp. It’s Saturday week, the 10th of May. Held at Charge CrossFit. Partner WOD’s are really fun-maybe you should participate?! You don’t need to do Rx, you can simply scale like any other day. Ask us if you are interested.

IMPORTANT NOTE: Due to the comp there will not be any other classes held during that day.

Strength/Skill:
Find max 3 Position Power Snatch (High, low, ground)

Conditioning:
Charge Like a Bull in House Comp 2013 – WOD 1
5 min AMRAP
Snatch 50/30
Score = Total reps.

Explanation:
A Squat Snatch, Power Snatch or Split snatch can be performed.
Athletes will start facing the opposite direction of their bars.

ENGINE CLUB!
Run 6x400m @ 2-4 seconds faster than your 1600m pace. Rest 60 seconds between efforts.
Hints: Divide your 1600m time by 4 which will give you your average 400m time. You will need to run with a timer and aim to come in on each 400m repeat a little faster πŸ™‚ (Guess what! Your phone has a stopwatch facility!)

27 Apr 2014


Luke!

This guy is pretty much the epitome of someone continuing to exercise and push boundaries whilst being injured. Luke fractured a bone in his leg playing basketball about 6+ months ago and hasn’t been able to do any movements with legs since. This hasn’t stopped him attending pretty much every day and working on movements he can safely accomplish without exacerbating his injuries. There are always many options and he certainly has used his time very wisely!

His upper body and gymnastic skills have been going through the roof!!! Let’s just say, he didn’t quite have a human flag 6 months ago and his HSPU and Muscle ups, both strict and Kipping have also come a long way! He slowed everything down and started aiming for virtuosity. This is obviously hard to achieve but he’s on the right path.

He also unofficially broke the Australian record for 1km legless rowing. Which is rowing without using your legs..sheesuz!..not fun at all!

Abs n upper body…….Today in the WOD you’ll be living like Luke!

P.S. We’re all lucky it didn’t start with a human Flag buy in instead πŸ˜‰

Strength/Skill:
Back Squat 2,2,2

Conditioning:
April Member of the month WOD
Luke!!
Buy in: 60 Sec L-Sit*
Then:
60 Hollow Rocks
50 Strict Press 20/15
40 Sit ups
30 CTB Pull-ups
20 TTB
10 Wall walks
12 minute cut-off

*Accumulate 60 secs. Use a timer and stop start until you reach the full amount.
Rx = Ensuring that your feet stay above 3 x 20kg Plates whilst using 2 x Heavy Kb’s as parallettes.

Cobra extras:
3 Rounds:
10 Pistols
15 Heavy Wall balls 15/9
Max UB HSPU
Rest 30 sec

27 Apr 2014

Here is another awesome recipe from Paleo Lana! Enjoy!


Nutella Freaking Fudge Balls!

Ingredients:
Balls:
½ cup hazelnuts
½ cup macadamia nuts
¼ coconut flour
¼ cup agave syrup/rice malt syrup
10 dates, pitted
2 Tbsp. cacao powder

Toppings:
Shredded coconut; or
Sesame seeds; or
Chia seeds

Method:
1. Place all items into a food processor/blender until well combined
2. Roll up into little balls, then roll them in the topping of your choice

If they are largish balls,only have one as a snack πŸ˜‰

25 Apr 2014


The Pterodactyl!

Strength/Skill:
Front Rack Lunges 6,6,6,6,6

Conditioning:
10 min AMRAP
In a group of 3:
One person holds a plank
One person completes as many Burpees as possible
One person runs 200m.
Alternate exercises in order upon the return of the person running.
Burpees only count whilst the planking teammate maintains a plank.
Score = Burpees.

24 Apr 2014

ANZAC Day

IMPORTANT NOTE: Today we are only running two classes: 10am & 11am Cobra Squad. The WOD will be in honor of all the fallen and we hope many of you can make it.

Strength/Skill:
Deadlift 5RM

Conditioning:
“Digger” Partner WOD
100 US KB swings 24/16
100 Wall balls 9/7
100 Pull-ups
100 KTE
10 x 100m sprints
Alternate between partners as needed.

 

23 Apr 2014

The Push up!


Jane H showing us Push ups!! Step 1: Start at the top of a straight arm plank. Butt and Belly tight!

Step 2: Chest makes contact with the ground whilst still maintaining active glutes and abs!

Step 3: See step 1.

IMPORTANT NOTE: Tomorrow is Anzac Day  and we are only running two classes:
10am & 11am Cobra Squad. The WOD will be in honor of all the fallen and we hope many of you can make it.

Strength/Skill:
Bench Press 3RM

Conditioning:
10 min AMRAP
30 DU
10 Push ups
10 TTB

WOD courtesy of CF Noosa

22 Apr 2014

Don’t forget to do your extra engine work πŸ™‚

Strength/Skill:
Weighted Pull-ups 2,2,2,2,2
W/ 20 Quality Hollow rocks between sets (5 sets)

Conditioning:
5 Rounds
45 Sec HSPU
15 Sec rest
45 Sec US KB Swings
15 Sec rest
45 Sec Triple Unders
15 Sec rest

Cobra extras:
ENGINE CLUB!
Row 10 mins for max Cal

IMPORTANT NOTE:
This Friday on Anzac Day we are only running two classes:
10am & 11am Cobra Squad. The WOD will be in honor of all the fallen.

21 Apr 2014


The Notorious P.P.G!

This week we have ANOTHER breakfast recipe from Paleo Lana. YAY! It’s simple to make, looks very tasty and also has a freaking awesome name! Enjoy! P.P.G. – Paleo Power Granola! Check it out here.

Strength/Skill:
Back Squat 5,5
Yes! Only two heavy sets! Make them perfect and make them heavy! πŸ™‚

Conditioning:
7 min AMRAP
7 Box Jumps 30/24
7 Power Snatches 50/30

Cobra extras:
ENGINE CLUB!
Run 1600m AFAP! (4 x 400m)

IMPORTANT NOTE:
This Friday on Anzac Day we are only running two classes:
10am & 11am Cobra Squad. The WOD will be in honor of all the fallen.