Thursday, March 28, 2013

Easter Session Times

Friday 29th - 9.30am
Saturday 30th - 7am
Monday 1st - 8.30am

PLEASE NOTE: (1) CrossFit Open Competitors Saturday 9am - Finish (Heat 1 @ 9.30am)

(2) Mondays Session is 8.30am & usual rules apply to anyone performing CrossFit Open Workout 13.4 during the session.


AM Sessions - Coaches Choice
7PM Session - CrossFit Open 13.4

**Coaches Choice will be performed by Anyone not competing in the CrossFit Open who attends the 7pm session.

Wednesday, March 27, 2013


Work up to a MAXIMUM of 90% within 6 lifts. Then perform no more than 5 lifts at your top weight for the day. Don't miss.

(B) - Front Squat 5x3 at Snatch Weight

(C) - 15-12-9
CTB Pull-ups
Thrusters 45/30kg

Recover 3 Minutes

HR Push Ups
S2O 45/30kg

Set clock to 11 minutes. Time cap for each WOD is four minutes, if you finish the first one in less than four minutes you get extra recovery. Start WOD two at the seven minute mark. Do not exceed four minutes if you cannot finish.

Tuesday, March 26, 2013


(A) Deadlift 5-5-5

(B) 3Rnds
10 SDHP 40/30kg
5 Lateral Bar Burpees
20 KB Swings 24/16
MAX Rep Pull-ups

Monday, March 25, 2013


(A) Full Clean & Jerk
Build to a ME load in 15min

(20min Cap)
400m Run
15 Power Clean 40/30kg
800m Run
15 Power Clean
800m Run
15 Power Clean
400m Run

Thursday, March 21, 2013


AM Sessions - Coaches Choice
7PM Session - CrossFit Open 13.3

**Coaches Choice will be performed by Anyone not competing in the CrossFit Open who attends the 7pm session.

Wednesday, March 20, 2013


(A) Power Snatch + Full Snatch
10min to find ME THEN @ 80% Perform 2 Lifts EMOTM x 5
(1 lift = 1xPS+1xFS)

(B) 3Rnds
10 OHS 50/35kg - Masters F 55+ 25kg
15 Ring Dips
40 Double Unders

Recover 2min

400m Farmers Carry - 32ish/20kg - Masters F 55+ 20kg (Each Hand)

Tuesday, March 19, 2013


(A) Back Squat
1x5 @80% - 2x3 @85% - 3x1 @90%

(B) 12min ascending round AMRAP 3-6-9-12 etc
3 Hang Clean into Thruster 50/30
3 Pull-ups
3 KB Swings 24/16
6 Hang Clean into Thruster
6 Pull-ups
6 KB Swings

Monday, March 18, 2013


(A) Hang Snatch (Any)
Work to a medium load

(B) 7min AMRAP
7 Burpees Lateral
7 DB Power Snatch (L)
7DB Power Snatch (R)

Recover 2min

Run 400m @75% intensity
Then Immediately
3 Sets of 15 Wall Balls 9/6kg 10/9ft Unbroken

**If unable to perform unbroken at 10/9ft then continue with reps & lower target height. DO NOT STOP BEFORE REP 15.
Recover between sets as needed.

Friday, March 15, 2013

Saturdays Reebok CrossFit Open Workout 13.2

Saturday 16/3/2013
Reebok CrossFit Open Workout 13.2 Schedule

Timetabled Weekly Session - 7am

The Box will be available for anyone wanting to do 13.2 during the 7am time slot.
The requirements during this time is that your reasonably self sufficient, ie Know the workout & what equipment is needed etc, Have a judge arranged. If you haven't arranged a judge, don't stress as there is usually someone willing, just be patient if for some reason someone's not quiet ready to be your Judge or i need a couple of minutes until i can verify your equipment is legit before you start.
The focus for me as a Coach during 7am are the individual's that attend expecting their usual Coached Saturday session. For some, it's one of only 2 sessions a week they attend, which they expect & deserve to be Coached through what ever element is the focus that day incorporated into their hour of CrossFit.
Now this doesn't mean I'll ignore you or wont give you any Coaching advice. So definitely feel free to ask anything.
Anything but "So how many Deadlifts do I need to do"

**Same deal re being self sufficient etc for anyone who performs 13.2 after the 7am Class but before the Scheduled Competitor Session.
You MUST also be finished & have any gear replaced where necessary before 8.50am.
My advice in maximizing your potential + that of your Teammates is to attend the "Game Day" Competitor specific session.

CrossFit Open Competitors - 8.50 - Finish
(Please be aware that suggested times are only a guide)
**Focus for me during this time slot is to provide Coaching for ANY Competition Athlete that wants it, regardless of your ability or where your ranked.

8.50 - 9am NOTE: This is optional
Coaches address, re - Workout overview, technique variations to the requested standards & possible strategy options.

9 - 9.30am
Athlete Preperation

9.30am - Finish
9.30 - 9.40am - Heat 1
10 - 10.10am - Heat 2
10.30 - 10.40am - Heat 3 If required
NOTE: The Heats will be spaced 20min apart to allow anyone who may have been judging in the previous Heat & Competing in the next adequate time to prep.


Reebok CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

5 x Shoulder to overhead
10 x Deadlift
15 Box jumps 24/20
Rxd loads 115/75 & F Masters 55lb

Thursday, March 14, 2013


AM Sessions - Coaches Choice
7PM Session - CrossFit Open 13.2

**Coaches Choice will be performed by Anyone not competing in the CrossFit Open who attends the 7pm session.

Wednesday, March 13, 2013


(A) - Deadlift 5rm TnG + Ring Work
You have 25min to build up to 5rm TnG + work any ring skills. Have fun with rings.

(B) - 21-15-9
With a 1/2Gasser/Rounds
SDHP 40/30kg
KB Swings (Russian) 24/16

Tuesday, March 12, 2013


(A) - Power Clean to Push Jerk + Skill
Build up to 80% of Power Clean 1rm THEN perform 8 x 2

(B) - 3 Rnds
40 Double-Unders
20 Wall Balls 9/6kg - 10/9ft
15 C2B Pullups (M55-60 Chin)
NOTE: Prep Group - (1) Perform the 3 Rnds Building in speed.
(2) Have Exactly 2min recovery between rounds.
Eg: If Round 1 takes you 4min, Perform Rnd 2 Faster, Then Ensure Rnd 3 is Faster.
So each proceeding round is faster than the last.

Monday, March 11, 2013


Spend a few minutes at start of session sharpening a skill

(A) Front Squat
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 rep @ 90%
Max reps @80%

(B) 15-12-9
Back Squats
Box over Jumps 24M/20W

Thursday, March 7, 2013

It's Show Time

The hour is nigh & I couldn't be more pumped. At the time of posting it will only be an hour & the first workout for the 2013 CrossFit Season will be announced. For some of you it will be your first year competing in the sport of fitness. Whether its your first or one of many, the one thing that doesn't change is over the next 5 weeks it's going to be a roller coaster ride of emotion which is what makes the whole experience for most so unique.
The reality is "THIS IS IT" your as strong as your going to be & as fit as your going to be for the next 5 weeks so its all about "Maximising Your Potential" in every workout every week for 5 weeks. Your mind can be your biggest obstacle or your greatest assistance.
As Head Coach, there's no body on our Team that I'm concerned might embarrass themselves & I wouldn't support or encourage anyone to register if I did.
So believe in yourself & enjoy the ride Team.
I'll do another post a bit later with a couple other points of interest as this short ones turned into War & Peace.


AM Sessions - Coaches Choice
PM Session - CrossFit Open 13.1

Wednesday, March 6, 2013


(A) - Press OR Skills
5min to find ME Strict Press x 1rep,
6min to find ME Push Press x 3rep,
7min to find ME Jerk x(any) x 1rep

(B) - 16min AMRAP (Start with 3 Burpee)
10 DB or KB Ground to Overhead (AHAP)
5 Box Jumps 24/20 (Step down)
**At the top of every EVEN minute perform 3 Burpees
Eg: At 3-2-1 Go then at minutes 2-4-6-8-10-12-14
**G2O are to be alternated Hands after each completed rep
NOTE: Open athletes see Coach for any advice concerning your prep.

Tuesday, March 5, 2013


10min to find ME Load

(B) - EMOTM x 8
Odds - 10 TTB
Evens - 20 Double Unders

(C) - 7 Rnds
3 Power Snatch 135/95lb (M70)
10 Wall Ball 10/9/8ft 9/6kg

Monday, March 4, 2013


(A) - In 15min build to a ME of T&G
Squat Clean into Thruster + Squat Clean & Jerk + Squat Clean

(B) - 3 Rounds (Helen)
Run 400m
21 KB Swings 24/16
12 Pullups

(C) - Prep Group
ME 500m row, then immediately perform 100 DUs for time.

Sunday, March 3, 2013

Two Things

Here's part of a Great post from CrossFit New England Head Coach Ben Bergeron
If you are Competing in the Open & want to reach your full potential, take note.

1. NO EXCUSES - EVER. It was raining, you had to do pull ups at the globo gym, your hand ripped. Adversity happens to everyone, in every training session, everyday. Every Games athlete deals with the same issues as you - but they recognize adversity as a part of life. If you use excuses now what happens on game day?

2. Pay attention to the small things. This seems obvious when comes to things that directly impact your training: sleep, nutrition, warm up, cool down, recover and rest. But there is one small thing that will trump all those together - your mental thought process.

Your Thoughts become your Words, Your Words lead to Action, and Action will dictate your Results.

If you have negative approach to a workout or are disappointed with your performance you need to turn it around mentally. Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness.

During the workout recognize the voice in your head. That is your personal coach. Is that voice a good coach or bad coach? Is the voice telling you that you can lift the weight, that you can do one more rep, that you can be a little bit faster? Or is the voice reminding you about the pain, how heavy the weight is, and that you need more rest?

After the WOD reinforce anything that went well and use any negatives as a learning experiences. Take solace in the fact that we fail in training to succeed in competition. You need to fail reps, blow up, and try new things that don't work in order to improve. Focus on the improving, not the failing. While you are lying on the floor after the wod tell yourself that you love the feeling of battery acid in your veins, you love working hard, and that you got 1% better today.

Friday, March 1, 2013


(A) - Front Squat 7×1 @ 90-100%
Your heaviest reps should be during the first four working lifts, then go back down towards 90% for the final three and move the weight fast.

(B) - Full Clean  x 20 @80% “for time”
Two consecutive misses results in a 1 minute rest “penalty”.  Back away from the bar and get back after it a minute later.

(C) - "Diane"
Deadlift 155/225

(D) - Prep Group
Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 95%