Wednesday WOD 01/08/2012

A - Mobility work – Shoulders, Thoracic and Wrists


B - Max effort Power Clean in 10min


C – Front Squats 5 x 5     Rest 2-3min between sets


D – 12Min AMRAP

KBSwing x 10

Wall Balls x 15

Jumping Lunges x 20

Tuesday WOD 31/07/2012

A – Dorsi flexion/achilles and calf mobility


B – Push Jerk     Tech work


C- Barbell Walking Lunges 3 x 10     rest 2min between sets


D- 4 Rounds for total working time

Ring Dip x 15

Double Unders x 30-50

Rest 90 seconds between rounds

Monday WOD 30/07/2012

A - Power Snatch     Tech work


B - Back Squat 5 x 5     rest 2 minutes between sets


C – 5 Rounds for time

C2B Pullups x 10

Run/Row 250m


D – Max effort bridge hold

Saturday WOD 28/07/2012

A – Olympic Lifting     15min light



Row x 4 Minutes     (Calories)

1 minute rest

Pullups x 3 Minutes

1 minute rest

BW BackSquat x 2 Minutes

1 minute rest

Shoulder to Overhead @ 60/40kg x 1 Minute


Record Max Reps Total


Friday WOD 27/07/2012

A - Wrist and Shoulder Mobility


B – Thrusters 5 x 1min AMRAP @ 50%     Rest 1 minute between sets


C -’Burp it Up Friday’

3 Min AMRAP – 6 Min AMRAP – Finish All 2 min rest between rounds

C2B Pullups x 10

HSPU x 15

Inverted Burpee x 20

T2Rings x 25

Burpee x 30

Wall Balls x 35

Tyre Jumps x 40

Double Unders x 50

Thursday WOD 26/07/2012

A1 - Pullups Weighted     5 x 2-3reps

A2 - Plyo Pushups     5 x 6-8reps     Rest 3 minutes between sets


B – Olympic Lifting Class


C – OPTION - 1k Row for time

Wednesday WOD 25/07/2012

A – Shoulder mobility / Scap strength work


B - Power Snatch     technique/skill/mobility


C - Hang Power Snatch     6 on the minute for 6 minutes


D – 2 Rounds for time

Power Snatch x 10

T2R/KTE x 20

Air Squat x 30

DB Push Press x 40

Ring Row x 50

Walking Lunges x 60

CrossFit is not just a fad – Sydney Morning Herald

You may love it or you may hate it, but for those serious about fitness, there is no ignoring the phenomenal growth in the fitness brand that is CrossFit.

It even has even spawned its own official sports event; The CrossFit Games, which ran last week in California and features four days of hill runs, swimming, handstand push ups, box jumps, and 70kg overhead squats.

The CrossFit games were not covered by the Australian newspapers nor discussed across pubs, because the fact is that many Australians still don’t even know what CrossFit is. So here is my take on it for those who are looking for a simple, intense, workout regime that guarantees results.

CrossFit is a community that’s centred around fitness, and every person has one thing in common – they all like to exercise with intensity.


The brand was founded by Greg Glassman in 2000, who designed a strength and conditioning program where exercises are performed at a high intensity via functional movements.

Workouts (known as WODs – Workouts of the Day) are varied and typically short in duration… some may last only 5 minutes, and some may last up to 30 minutes.

Although the emphasis is on intensity, CrossFit athletes don’t tend to be bloated budgie smugglers with fake tans, and you won’t be watching Justin Bieber videos as you work out.

Nor will you see sales staff looking to sell you everything under the sun while asking for all your friends’ email addresses.

A CrossFit gym (or ‘box’) is typically a warehouse space filled with pull-up bars, barbells and weights, jump ropes, rowers, and kettlebells.

After you lace your runners in a CrossFit box, you warm-up, then wait for the WOD as prescribed by either CrossFit HQ in California, or by the CrossFit trainer at your local box.

My first workout is one I will never forget. I entered the box and written on the wall was this: 3 rounds of 50 pull-ups, 50 push-ups, and 100 bodyweight squats with a 40minute time limit.

Next to that wall (common in most CrossFit boxes), is a painted picture of a clown projectile vomiting across the wall, with names/dates/WODs of the CrossFit members who most recently lost their lunch. I wondered whether my name would be next on that wall, then Rage Against the Machine blared and we all started the WOD to compete against the clock and each other to record times.

Many CrossFit WODs are named after women. ‘Fran’ sounds like an easy workout, but try putting your body through three rounds of 21 reps, 15, and then 9 of two exercises: 40kg squat thrusters followed by pull-ups. (At The CrossFit Games, Scott Panchik performed this workout in 2 minutes and 41 seconds).

But while it is hard core, it’s not exclusive, because right next to me were men and women of all levels of fitness. Some were CrossFit junkies as fit as anyone on the rugby field, while others were weight loss clients, grandparents, and even some with physical disabilities looking to build strength.

But like all things, CrossFit has its critics. Donal Carr, from Place of CHI, is a Paul Chek lecturer, presenter, and former training and development manager for personal trainers at Fitness First.

He said, “I appreciate CrossFit as a sport, watching elite athletes perform intense workouts, however I am not a fan of CrossFit expanding at the local level where personal trainers are learning Olympic lifting in a weekend course. Complex movements within WODs are being picked out of a hat in the morning, and poor exercise selection with improper technique is leading to injuries.”

I was fortunate when I learned CrossFit, because I was taught by Steve ‘Commando Steve’ Willis and Mick Shaw – some of Australia’s top CrossFit trainers. But I understand Donal’s point, because varied and intense workouts with a weighted load can lead to injuries for the average Joe and even for elite athletes.

But as CrossFit continues to grow (3,400 worldwide affiliates and climbing), I will always be a fan because the workouts don’t require machines and there’s no popcorn and popstar atmosphere. It’s about moving your body with functionality and intensity via WODs that aren’t lead by tanned gym bunnies. CrossFit is simple, intense, and guarantees results… and it will bring your mind and body to the pain threshold where you’ll ask yourself: ‘Do I continue on with this WOD? Or do I quit and hit the couch like everybody else would?’

CrossFit will take the average gym enthusiast on a ride they have never ridden to push the mind and body to the limit.

So is CrossFit a fad? I say no way. It’s here to stay and expand worldwide.

Tuesday WOD 24/07/2012

A – Bench Press     5 x 1min AMRAP     90 seconds Rest between sets


B1 - Ladder work speed and agility     5min

B2 - DU work     5min


C - Cash in – Hill Run

5 Rounds

Push Press x 10

Back Squat x 8

Cash out – Hill Run

Monday WOD 23/07/2012

A - Back Squat     5 x 1min AMRAP @70%     Rest 90 seconds between Sets


B – 3 Min AMRAP / 6 Min AMRAP / Finish All 2min rest between rounds

Power Cleans x 5

Clap Pushup x 10

Pullups x 15

KBS x 30

AB Mat Situp x 35

Box Jump x 40

Run/Row 500m