Spend 15 Mins building up to a  heavy Squat Clean + Hang Squat Clean + Jerk

then:

CrossFit Open Workout 13.4

7 minute AMRAP of:
3 Clean and jerk (43kg/61kg)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post results to comments.

Compare to last time here.

 

Loz's awesome cooking! (Hope you don't mind me "borrowing" your pic!)

Day 5 of the Whole 30 - What are you struggling with.... Cravings? Lack of Energy? Eat good food everyone and the results both physically & mentally will come :).

Gymnastics Skills:
 Pull Ups & Toes to Bar

For Time:
Buy in -
Row 500m
then:
2 Rounds of:
20 Weighted Burpees (5kg/10kg)
10 Deadlifts (60kg/80kg)
Buy out:
Run 400m

Post times to comments.

 Blue Lake CrossFit when it first opened 2012.

 Sometimes we all get so caught up in what we AREN'T achieving to realise how far we have come. Everybody's journey is different. You cannot compare yourself to others as you haven't walked in their shoes and they haven't walked in yours. Stay positive & focused. Choose realistic goals and when you reach them keep going!

"Hammer"

5 Rounds - Each Round For Time:

5 Power Cleans (40kg/60kg)
10 Front Squat (40kg/60kg)
5 Jerk (40kg/60kg)
20 Pull Ups
Rest 90 Seconds

Post times to comments.

Compare to last time "here"

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Every Minute on the Minute for 10 Mins Complete:
3 Thrusters (30kg/40kg)
5 Burpees

then:

CrossFit Games Open Workout 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (6kg/10kg)
90 Double-unders
30 Muscle-ups

Compare to last time here.

Post reps completed to comments.

Whole 30 Challenge starts today!! 

- Use the Blue Lake CrossFit Crew private Facebook group to share your thoughts/ideas/recipes/struggles (if you are not a member just let Eve know!).
- Make sure you have read the book - "It Starts With Food."

4 x 20 Overhead Alternating Lunge with Barbell
4 x 30 Sec Handstand Hold

then:

For time:
21 - 15 - 9 Reps of:
Power Cleans (40kg/60kg)
Pull Ups

Post weights and times to comments.

Whole 30 Starts Tomorrow!!

Push Jerk
3 - 3 - 3 - 3 - 3

then:

CrossFit Open Workout 13.2

Complete as many rounds as reps as possible in 10 Minutes of:
5 Shoulder to Overhead (35kg/52.5kg)
10 Deadlifts (35kg/52.5kg)
15 Box Jumps (20"/24")

Post rounds to comments.

Compare to last time here.

Two Days until start of Whole 30 Challenge... Are you ready??

12 Mins to build up to a 1RM Front Squat

then:

Every Minute on the Minute Complete:
5 Front Squats @ 60% of 1RM
5 Push Ups

Rest 10 Mins

AMRAP 10 Mins
Run 400m
12 One Arm Alternating Kettlebell Snatch (16kg/24kg)

Post weights and rounds to comments.

Russians. Barbells. Latex...Must be weightlifting.

BOX IS CLOSED TODAY FOR AUSTRALIA DAY LONG WEEKEND!!

At Home WOD

3 Rounds of:
1 Min Max Effort Sit Ups
1 Min Max Effort Squats
1 Min Max Effort Push Ups
1 Min Max Effort Alternating Lunges
Rest 2 Mins

Spend 15-20 Mins mobilising post WOD.

 
 

3 x 3 Rope Climbs - wear your long socks

Then:


Complete as many reps as possible in 12mins of the following sequence:

3 Pull Ups
3 Power Snatch (30kg/42.5kg)
3 Double Unders
6 Pull Ups
6 Power Snatch (30kg/42.5kg)
6 Double Unders
9 Pull Ups
9 Power Snatch (30kg/42.5kg)
9 Double Unders
12...
12...
12...
etc.

"Kelly"

5 Rounds for Time:

Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)

Compare to last time "here"

Post times to comments.

NUTRITION SESSION - TONIGHT!!!     ALL WELCOME!!!

• Time: 6:30pm sharp - lock it in. 
• Register your attendance: Go to "this link" and click the RED time slot on this date to sign up.

WOD:

2 Snatch High Pulls + Snatch.
10 mins to establish as heavy as possible.

Then:

For time complete:

100 Burpees
Every 10 burpees complete 100m Farmers Carry (32kg/48kg). Start at zero with 100m Farmers Carry.

Scaling: 50 Burpees

15min time cap.

Post weights and times to comments.

DATES TO REMEMBER

Nutrition session - TOMORROW NIGHT!!!

• Date: 23/01/2014 
• Time: 6:30pm sharp - lock it in. 
• Register your attendance: Go to "this link" and click the RED time slot on this date to sign up.

Whole 30 Challenge

• Start date: 30/01/2014
• Time: 30 days
• MUST read the book "It Starts with Food" beforehand. See Adam and Eve at the box for copies/info.

 WOD:

Push Press
3-3-3-3
Push Jerk
3-3-3-3
Split Jerk
3-3-3-3

(Focus for above is not Max weight but perfect form for ALL reps!)

5 Min AMRAP
Run 200m
30 Sit Ups
15 Shoulder to Overhead (30kg/42.5kg)

Rest 2 Min
then:
Complete 3 Rounds for time of the above Rep Scheme (Cut off 15 Mins)

Post weights,rounds and times to comments.

Muscle Up Technique & Progressions

then:

4 Rounds for Time:
8 Ring Dips
10 Power Cleans (50kg/70kg)
12 Alternating Lunges

Post times to comments.

 3 More Weeks til Fit Wars 8!! Getting pumped.....

Double Under practise

Then:

AMRAP 12mins
14 Toes to Bar
7 Front Squats (40kg/60kg)

Post rounds to comments.

Post by The Brave NZ.

Chad Mackay - 125kg Hang Snatch

Overhead Squat & Snatch Balance

then:

AMRAP 6 Mins
10 Overhead Squats (30kg/42.5kg)
20 Sit Ups
30 Kettlebell Swings (16kg/24kg)

Rest 2 Mins

AMRAP 12 Mins
5 Overhead Squats (30kg/42.5kg)
10 Sit Ups
15 Kettlebell Swings (16kg/24kg)

Post rounds to comments.

 Deadlift 1RM

then:

"Fit Wars 6 - Individual Event 1"

3 Rounds for Time:

20 Pistols (Alternating)
15m Shuttle Run
10 Deadlifts (80kg/120kg)
15m Shuttle Run

8min cut off.

Compare to last time here.

Post weights and times to comments.

DATES TO REMEMBER

Nutrition session

• Date: 23/01/2014 
• Time: 6:30pm sharp - lock it in. 
• Register your attendance: Go to "this link" and click the RED time slot on this date to sign up.

Whole 30 Challenge

• Start date: 30/01/2014
• Time: 30 days
• MUST read the book "It Starts with Food" beforehand. See Adam and Eve at the box for copies/info.

BEACH WOD

It's roaching hot!

Meet at the box 5:30pm sharp and we'll car pool down.

See you there.

Beach Soccer
then:

AMRAP 15 Mins (Team A & B)
As individuals complete as many rounds as possible of the following - each round will count as a point towards your team:

Swim around marker
200m Beach Run
20m Sandbag Lunge

then:

Tiebreak - 2 Mins Max Effort Squats.