Thursday, May 31, 2012

On the minute

Every minute on the minute for 5mins. complete:
3 Muscle Cleans + 1 Jerk
Every minute on the minute for 5mins. complete:
3 Power Cleans + 1 Jerk
Every minute on the minute for 5mins. complete:
3 Squat Cleans + 1 Jerk

(B) Complete 3 Broad jumps and perform max rep movement of your choice on the minute.
The goal is to complete 75 total reps.
*At the beginning of every minute perform for the rest of the minute as many (Chosen movement) you can during that minute. At the beginning of the next minute perform 3 Broad jumps and then max rep and so on until you reach 100 total thrusters.

Wednesday, May 30, 2012

Dead Set

(A) Good mornings 3x3 Stay back (light load)
Deadlift 1rm

(B) 5 Rnds
6 Thrusters 165/125

Tuesday, May 29, 2012

Post Created 29/05/2012 2:58:23 PM

(A) Get into groups of 4 (Max) Within 10min, work to a moderate weight for sets of 2. Full snatch, power snatch, either will work.
Then set the clock for 12min & With only 1 person lifting at a time, Continue to go around the group Every minute or so increase the load on your bar until it becomes very very challenging.

(B) Run 1000m
50 KB Swings 24/16
Run 800m
50 Dips

Monday, May 28, 2012

Re Test Week

(A) Squat 1rm
*Start first 3 warmup lifts with Squat Cleans to fire up CNS

(B) 3rnds Partner Up **
10 X 10m Shuttle
5 x 2for1 WB+ 5 x KB Snatch28/20kg

**Eg: Athlete A does 10x10m shuttles whilst Athlete B does WB + KB Snatch, the score keeps accruing for entire 3 rounds.

Wednesday, May 23, 2012

2012 Reebok CrossFit Regionals through my eyes

I turned up to WIN Stadium on the Thursday night for registration and have to admit curiosity got the better of me so I wandered into the stadium and found a seat to just sit and reflect.  The stadium was ready, the rig was up and the team bars were already loaded for the WOD 1 ‘Diane’.  It was just so quiet in there, it was time to reflect and mentally prepare myself for the few days ahead.  Although there were movements that I still couldn’t do, I didn’t think about that, I had to keep myself positive.  I also thought about how this is my 3rd Regionals and how far the sport of CrossFit has come in such a short time, it made my eyes well.  My 1st Regionals was at Randwick Racecourse and I considered it a disaster for myself, it just didn’t go well for me, and wasn’t an ideal venue for this kind of sport.  My 2nd Regionals was at the Woodchopping Arena (getting better) at Homebush Bay, although I had qualified as an Individual I had opted to go Team, still for me on a personal level I walked away feeling unsatisfied, damn it I wanted better this year.........thats what I thought about while sitting in that quiet arena.  Big few days ahead, I was prepared and ready, I just knew I was.
Day 1 WOD 1:  Ughhh what a disaster, not a great start, but I got through it.  I had learned to kip on that previous week, and wow I was banging them out, but one thing I know is that things change and strategies have to change, Plan A was a failure, when I brought my legs down to load my hips up to kip, my shortness was a disadvantage because my bum went slightly under the timber wall and when I went to kick out I got caught every time sh*t!!  OK, I looked up to my Coach and thought Plan B, damn it I have to strict HSPU, I guess it wasn’t a total disaster, I made the minimum requirements and got through to WOD 2.  Phew.
Day 2 WOD 2:  I had a plan people!! I know I was last off the rower, last by A LOT, but that was my plan.....I knew it would be around a 9 minute row for me, I had to save my back for those heavy cleans, I still had 200 metres to go when the last person came off, but I was fine.  When I was done I went calmly straight to my Pistol Squats, all OK there, now time for those heavy arsed Hang Cleans.   Hmmmm, in training some days they were OK, and some days they weren’ Judge wanted me to demo 2 for him, I said, sorry nup, I’ll do 1, I can’t waste these on demo’s.  I do my 1st, yup, no problem and look to my Coach and gave the nod, all good here, I exceeded the minimum requirement and off to day 2 I go.  Big gulp because those 70lb Dumbbell Snatches are next, double big gulp.....right arm...check, left arm ummmm not check, still wasn’t able to do them to that day.
Day 2 WOD 3:  I don’t know what was up with me, but I was focused and ready to go, in the warm up area still hadn’t done any on my left and none on my right that morning either, a few pulls with heavy kettlebell and I was ready.....even seeing another competitor in tears and withdrawing from competition because she couldn’t snatch that baby didn’t make me waver, I just knew I’d be fine.  I walked out to the arena, waved to the CFP’ers, my kids and gave my Coach a nod, I was ready, right arm check, yikes, here goes.....left arm.  Well I’ll be damned!!! I just knew I’d be fine.   I did my 10 snatches and did my so called sprint.....I’ve gotta say it was more of a victory lap for me, I was having a ball, seeing the look on my Coaches face, for me priceless, it just all came together. My favorite WOD I think.
Day 2 WOD 4: Chipper, not a lot to say, it was good, there wasn’t anything there I couldn’t do, and as usual I had a strategy, save my back, so I broke my 50 Back Squat into 2 lots of 25, I was the only one, all good.
Day 3 WOD: LOL disaster.  I was the 1st out, 4000 eyeballs on me and I didn’t know when I walked out I had to start immediately, the judge from HQ is just nodding franticly at me, ooops, time lost!!!!! 20 Double Under’s done without tripping, phew.  Failed lift.  Was a little flustered by it all, but never mind, thats life and all I can think is WOW this is what I’ve been wanting for the last 3 years of competing at Regionals.  I finally have that feeling I’ve been craving for 3+ years.  
HC and I butt heads at times, I guess thats what happens when you get 2 strong personalities with differing opinions, tempers and the rest.  But all that matters is that it came together in the end, couldn’t have done it without you, I can’t thank you enough, for this Regionals and introducing me to the sport of CrossFit.


(A) Work to a 1rm Power Snatch + 3 x OHS

(B) 6rnds @1min/Station
MAX Burpee Box Jump Overs
MAX Shoulder to Overhead
20 Double Under + 1 Full Snatch
*Take 70-75% of weight used from part A & use for Shoulder to Overhead & Full Snatch.
**Only one attempt on Full Snatch

Tuesday, May 22, 2012


Big shout to my mate Patch who took out 3rd place in the pairs for the North Face 100 on the weekend. Well done mate.


(A) MAX rounds & reps in 3min
4 HPC 60/43
8 Chest Slapping Pushups
Rest 90sec & repeat 4 cycles

Friday, May 18, 2012


Warm Up: 250m row
THEN 3rnds of
20 single under skips + 10 Med Ball Thrusters

(A) 15min AMRAP
10 "Choice of Strength movement
10 Wall Ball
MAX Reps Double Unders

Big Thank You to Coach Jen. I got a feeling she might pop up a bit more in the future..

Thursday, May 17, 2012


3 Rnds for time (20min cut)
Run 400m
21 KB Swings 24/16
12 Pullups
3 Rnds for time (20min cut)
12 Pullups
21 KB Swings 24/16
Run 400m

Compare HERE

Wednesday, May 16, 2012


Attention....Due to Regionals being this weekend there will be no sessions held this Friday at 9.30am and 6.00pm and Saturday at 7.00am.

Friday 6.00am will be your last opportunity to get your WOD on!

Come along and cheer the girls on or check Facebook for regular updates.

16th May

(A) 10 Rnds
At 3-2-1 GO & the Start of Every 2nd Minute

3 X Single DB Thruster (AHAP)
4 X Muscle Up
5 X MAX Height Box Jump
*If no MU, Do Ring Row or Strict Pullup

(B) Clean Complex

1xPower Clean + 1xHPC + 1xC&J
* 10 Attempts to find MAX load (NO MISSES)

Tuesday, May 15, 2012


(A) Power Snatch
Find Heavy Single in 11min the 70% of that perform 2 reps every minute for 6min.

(B) 5 Rnds
9 Deadlifts 60/45
6 HP Snatch 60/45
3 OHS 60/45
Run 800m

Monday, May 14, 2012


(A) Back Squat
5@75% - 3@85% - MAX @95%

(B) 4Rnds
10 One Arm DB Snatch 32.5/25
1 Full Gasser (2 Hand Touch)

(C) Optional - MAX continual time/effort Box Push

Friday, May 11, 2012

Post Created 11/05/2012 7:29:27 AM

(A) 10min Complex
Power Snatch + OHS + Hang Snatch (Full)
*Stay light-medium & don't rush.
**Depending on where your at with these movements will determine whether in part (B) you Power Snatch + OHS or perform a Full Snatch.

(B) 15min AMRAP
*If you miss 2 lifts in a row, you must drop weight & perform 2 Rnds of CINDY.
**You need 2 successful consecutive lifts before increasing weight.

(C) MAX Reps of a Dead Hang into Invert.
*Scale = Invert progressions

Thursday, May 10, 2012

(A) MAX Weight TGU + Pistol Progression (15min) (B) With 1min of work & 1min recovery perform 21-15-9 Thrusters 43/30 Overhead Walking Lunge 20/10 (1 Lunge/rep) (C) Death by 10metres with 2hand touch on all return legs 1X10m Shuttle the first minute, with 2 the next & so on until you don't beat the clock. ----------------------------------------------------------------------------------------------------------------------------------- FOLLOW THIS LINK FOR AN OVERVIEW OF THE REGIONAL GAMES SCHEDULE

Wednesday, May 9, 2012

(A) Deadlift -5@75% - 3@85% - MAX@95%

(B) 3Rnds
      7 Snatch Grip Deadlift (Use 75% Deadlift weight)
      7 Dips  
& Then immediately after
Wall Ball Shots 9/6kg - 11-9ft
Toes to Bar
& Then immediately after
28 Burpee Box Jump-Overs 24/20

Tuesday, May 8, 2012


(A) Work up to a 1 RM Clean in 11min, Then back it down to 70% and perform 2 reps every minute on the minute for 7minutes.

(B) Complete 30-20-10 reps of the following...
KB Swing 24/16
Pull ups
Pushups (Hand Release)

*Note: After each triplet, perform a 400m run. For example, do 30x kb swings, 30x Pull ups perform 400m run
**Kicker: Every time you have to break/rest/have a missed rep during the prescribed amount of reps per exercise, stop what you are doing and perform a 5x burpee penalty.

Monday, May 7, 2012


(A) Squat 3@80% - 3@85% - MAX@90%

(B) 9 Full Snatch 43/30
50 D/U
7 Full Snatch
50 D/U
5 Full Snatch
50 D/U

Friday, May 4, 2012


(A) HELEN - 3rnds
400m Run
21 KB Swings 24/16
12 Pullups

(B) Deadlift - 3@80% 3@85% MAX reps @90%

(C) Skills - Pistols

Thursday, May 3, 2012

Post Created 03/05/2012 8:29:40 AM

(A) Snatch Complex
Practice each component with light - medium load
EMOTM perform 4rndd of 2 Cycles of
Power Snatch + Hang Power Snatch + Squat Snatch

(B) Run 400m
HPS 50/35
Wallballs 9/6kg - 10/8ft
Run 400m

(C) Mobilise

Wednesday, May 2, 2012

OHS & Timed Effort

(A) OHS 3-3-3-3


Run 400 Meters
10 DB Snatch 45/35
10 Box Jump 24/20
10 Ring Dips

Rest Precisely 90 seconds

Run 200 Meters
5 DB Snatch 45/35
5 Box Jump 24/20
5 Ring Dips

Precisely 60 seconds

Run 800 Meters
20 DB Snatch 45/35
20 Box Jump 24/20
20 Ring Dips

Tuesday, May 1, 2012

Hang Power Clean

(A) In 12min find a Heavy Single HPC
Take 70% & Perform 5rnds
3 HPC + 2 Pushup2Situp
**Pushup2Situp standard via Coach

(B) 7min AMRAP
15 KB Swings 24/16kg
10 KTE
100m Run

The 6th Fittest Chick in the Country

On the weekend, the Fit Chick Challenge was played out at the Fitness Expo at Darling Harbour.
The challenge is this 6 WOD's over 3 days, with the top 7 shoot out in the Finals.
Of the 25 entrants there were 7 of the top female atheletes in Australia competing, one of these is our very own Courtney Fitzharris.
Courtz represented well finishing 3rd, 1st, 7th, 5th 11th, 12th in the qualifying WODS and a well deserved hard fought 6th in the final WOD.


Courtz in action, WOD 6.