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ANZAC DAY - Thursday 25/04/2019

Box is Open for one session ONLY today at 9am

We encourage everyone to attend their local Dawn Service - The Mt Gambier Dawn Service will be held at the Vansittart War Memorial on Commercial St West at 6.10am.

ANZAC Day is a day that we pause to reflect and pay tribute to those who have served and continue to serve our Country.

Lest We Forget.

"WOOD"

5 Rounds For Time:
400m Run
10 Burpee Box Jumps (20"/24")
10 Sumo Deadlift High Pulls (30kg/42.5kg)
10 Thrusters (30kg/42.5kg)
1 Min Rest

No rest last round

Include rest in final time.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

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WOD: Wednesday 24/04/2019

Every 2 minutes, for 16 minutes (8 sets) of:

Split Jerk x 1 rep

Build over the course of the 8 reps to today’s heavy.

Then:

AMRAP 8 Mins:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
3 Ground to Overhead (42.5kg/60kg)

Post weights and rounds completed to comments.

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WOD: Tuesday 23/4/2019

Every 2 mins, for 16 mins (8 sets) of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.

then:

Every 5 mins, for 15 mins (3 sets for max calories):

90 seconds of Assault Bike

Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.

Post weights and calories to comments.

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Easter Monday: 22/4/2019 - BOX CLOSED

The Box is CLOSED today for the Public Holiday - enjoy the long weekend and we look forward to seeing you all tomorrow when we are back to our normal timetable!!

Check the video below which focuses on the basics of the Back Squat.

The back squat requires the structures of the lower body and core to work synergistically to accomplish the task. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability. CrossFit® - Forging Elite Fitness® (https://www.crossfit.com/)

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WOD: Saturday 20/4/2019

For time:
1000m Row
100 Air Squats
75 Kettlebell Swings (16kg/24kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
800m Run

Post times to comments

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Good Friday 19/4/2019 - BOX CLOSED

Box Closed

From everyone at Blue Lake CrossFit we hope you have a happy and safe Easter.

See you tomorrow for our Easter WOD!!

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WOD: Thursday 18/4/2019

Five sets of:
Barbell Z-Press x 5 reps
Rest 90 Secs
Weighted Strict Pull-Up x 5 reps
Rest 90 Sec
Build over the course of the five sets to today’s heavy 5-RM for both movements.

Then…

10 Min AMRAP:
40 Double-Unders
10 Alternating Dumbbell Snatches (15kg/25kg)
10 Chest-to-Bar Pull-Ups

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WOD: Wednesday 17/4/2019

Every 10 mins, for 30 mins (3 sets) for max cals/reps of:
2 Mins of Rowing (for cals)
2 Mins of Burpee Box Jump-Overs (20″/24″)
2 Mins of Assault Bike (for cals)
400m Run

Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.

Post cals, reps and burpee box jump-overs to comments

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WOD: Tuesday 16/4/2019

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps
Rest 2 mins
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps
Rest 2 mins
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps

Then…

Against a 2-min running clock, complete AMRAP of:
10 Power Cleans (35kg/52.5kg)
10 Push Press (35kg/52.5kg)
Rest 2 mins between sets, and complete a total of 4 sets for max reps.

Post weights to comments

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WOD: Monday 15/4/2019

Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Reverse-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 1 Min

The goal for today is to establish your 8-RM Bulgarian Split Squat.

Then…

For Time:
100 Wall Balls (6kg/10kg)
75 Double Unders
50 Alternating Dumbbell Snatches (15kg/25kg)
25 Burpees

20 Min Cap

Post weights and times to comments.

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WOD: Saturday 13/4/2019

Take 10 Mins to build up to a heavy set of 5 reps of Strict Press
then complete 2 more sets at that weight - rest 2-3 mins between sets.

Then…

14 Min AMRAP:
14 Calories of Rowing
7 Thrusters (42.5kg/60kg)
7 Pull-Ups

Post weights, rounds and reps to comments

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WOD: Friday 12/4/2019

Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 secs
Handstand Push-Ups x Max Reps
Rest 3 mins

Then…

8 Min AMRAP:
15 Kettlebell Swings (16kg/24kg)
30 Double-Unders

Post weights, rounds and reps to comments

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WOD: Wednesday 10/4/2019

Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 mins, for 6 mins (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

Then…

12 Min AMRAP:
3 Bar Muscle-Ups
6 Push Press (35kg/52.5kg)
12 Box Jumps (24″/20″

Post weights, rounds and reps to comment

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WOD: Tuesday 9/4/2019

Take 15 mins to build to approximately 85% of your 1-RM Power Clean

and then…

In 4 mins for max load complete:
500m Row
4 Cleans
Rest only until a rower is free.
Complete 6 sets total.

Your goal is to lift as much as possible over the course of the clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

Post weights to comments

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WOD: Monday 8/4/2019

Every 2 mins, for 10 mins (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%

Rest 2 mins, and then…

Every 3 mins, for 6 mins (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%

then:

“Desire”

For max reps:

5 mins of Burpee Box Jump-Overs (20″/24″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to December 10, 2018. If you haven’t done it before…can you get 80 reps in the 5 mins?

Accessory Work:
Every 2 mins, for 12 mins (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 secs

Post weights and reps to comments.

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WOD: Saturday 6/4/2019

Spend 15 Mins building up to a heavy 5 reps of Deadlifts
Focus is on technique - not on max weight

Then…

10 Min AMRAP
25 Kettlebell Swings
20 Burpees
15 Wall Balls
10 Deadlifts

Post weights, rounds and reps to comments

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