Alternate between the following for 4 sets of each:
20 Step Walking Lunge with Barbell in Front Rack (Increase weight each set)
Max Effort Toes to Bar

then:

In 3 Minutes Complete
10 Burpee Pull Ups
10 Deadlifts
As many Wall Balls as possible in remaining time.
Rest 2 Mins and repeat for a total of 3 Rounds.

Score is total Wall Balls completed.

The new waiting/reception area!!

Front Squat - 2 Second Pause at Bottom
3-3-2-2-1-1

Then:

5 Rounds for Time:
5 Overhead Squats (40kg/60kg)
10 Toes to Bar
15 Dumbbell Hang Power Cleans (15kg/20kg)
20 Double Unders

Post weights and times to comments.

Push Jerk - 3RM

then:

For time:
10 Clean & Jerk (40kg/60kg)
10 Pull ups
8 Clean & Jerk
10 Pull ups
6 Clean & Jerk
10 Pull ups
4 Clean & Jerk
10 Pull ups
2 Clean & Jerk
10 Pull ups

Post weights and times to comments.

 Is Huw really actually Superman?

Strict Pull ups - advanced Chest to Bar
3 - 3 - 3 - 3 - 3

GHR
3 - 5 sets of 8 reps
or 3 - 5 sets of 10 Banded Good Mornings

then:

For time:
3 - 6 - 9 - 12 - 15 - 18 - 21
Toes to Bar
Front Squats

Time cap - 15 Mins

Post times to comments.

Eve Maywald 

Education and Qualifications

CrossFit Level 1 Certificate September 2011

Certificate 3 in Fitness February 2013

Club Weightlifting/Sports Power Coach 1 Licence April 2013
CrossFit Gymnastics Trainer's Certificate June 2014

Bachelor of Nursing 2004

Certificate of Stomal Therapy 2008

Advanced Life Support 2007 - 2013

Background (Nursing)

Royal Adelaide Hospital (Graduate Year) 2005-2006

Mt Gambier and Districts Health Service Inc (Surgical Ward/High Dependency) 2006 – 2010

Royal Hobart Hospital (Neurosurgical Unit) 2010 – 2011

Mt Gambier and Districts Health Service Inc - Current

South East Regional Community Health Service - Current

CrossFit enthusiast since January 2011

“I love CrossFit – it is my sport. It has shown me a whole new way of living, a daily challenge that I love and hate because it forces me to constantly strive to improve myself. I have found things in CrossFit that I am great at and things that I can’t do at all.

All the technical fitness stuff aside – for me the results speak for themselves…. I am in the best shape of my life – physically and mentally. I can train with my friends, my husband and my family and best of all - I don’t get bored. I love it most of all because the only person I am competing against ultimately is myself.”



Adam Maywald

Education and Qualifications

CrossFit Level 1 Certificate September 2011
Certificate 3 in Fitness February 2013
Club Weightlifting/Sports Power Coach 1 Licence April 2013
CrossFit Gymnastics Trainer's Certificate June 2014
Senior First Aid Certificate 2012
Bachelor of Civil and Environmental Engineering (Hons) 2007

Background (Engineering)

Civil and Environmental Engineering / Project Engineer Maunsell Australia: November 2007 – February 2008
Gambier Earth Movers: March 2008 – February 2011
JMG Engineers & Planners: March 2011 – October 2011
Gambier Earth Movers: November 2011 - Current

CrossFit devotee since March 2011

“CrossFit literally changed the perspective of my life – I know that sounds like a bad lifestyle show line but it’s true. The constant variance and infinite combinations that each day’s WOD brings offers me mental and physical battles that I cannot simulate anywhere else. I love the challenge – CrossFit has made me harder, faster, stronger and fitter than I’ve ever been in my life, and more able to tackle whatever is thrown at me. It has revealed my strengths, exposed my weaknesses but constantly dares me to do better next time.”

Our fees may not be as cheap as your 'regular' gym or fitness provider, but chances are you’re coming to do CrossFit because you’re not getting your money’s worth elsewhere. You pay us for focused, personalised fitness training that gets results because we actually CARE about your journey to a better and healthier life. We know, because we have been there ourselves.

You won’t have to sit down with a “membership consultant" to assess how fit you are to train. Anyone, and we mean ANYONE can get stuck into CrossFit. All moves and workouts are scalable to your ability which will allow you to start your journey of forging your own elite fitness.

Blue Lake CrossFit Pricing Structure

·         Weekly Rate - $32 per person

·        Discounted Weekly Rate (20% off) - $25.60 - Military, Police, Medical, Emergency Services, Apprentices, Students, Concession, Multiple Family Members.

Drop In Rate

·    For Visiting CrossFitter’s Only - $15

One on One Training/Private Group Sessions

Talk to Eve for more information - 0427345917

How do I Pay?

Fortnightly Direct Debit: This is an automatic direct debit from your nominated bank account/credit card on a billing cycle every second Friday. Memberships are on a month by month basis - you are able to cancel/hold your membership if required.
See attached Waiver/Agreement for more information - click here.

“Fight Gone Bad”

Three rounds of:

Wall-balls (6kg/10kg)
Sumo deadlift high-pull (25kg/35kg) 
Box Jump (20"/24")
Push-press (25kg/35kg)
Row (Cal)
1 Min Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to last time here. 

Power Snatch - 15 mins
5 - 5 - 3 - 3 - 1 - 1

then:

For time:
50 Cal Row
40 Chest to Bar Pull ups
30 Power Snatch (30kg/40kg)
20 Box Jumps (24"/30")
10 HSPU

Post weights and times to comments.

Ring Dips 5x5

Parallette work

then:

AMRAP 13 Mins
7 Deadlifts (60kg/80kg)
14 Lateral Burpees over Bar
21 Wall Balls (6kg/10kg)

Post rounds to comments.

 All the best to Doone as she spends a few months in Adelaide and has clearly found East Adelaide a great Box to train at.... No words Huw!

Thruster 2RM - 15 Mins

2 Sets of Max Reps @ 70% of 2RM

then:

10 Min AMRAP
5 Push Ups
10 Ball Slams
Run 200m

Rest 2 Mins

3 Mins Max Effort Double Unders

Post weights and rounds/reps to comments.

More box reno's,

Front Squat
3-3-3-3-3
Immediately after each set of 3 complete 2 Box Jumps

Then:

21-15-9 Reps for Time
Hand Release Push Ups
Back Squat (40kg/60kg) - taken from ground
After each round of 21-15-9 complete a 40m Bear Crawl

Post weights and times to comments.

Last night's Postie Bike Ride fundraiser.

"Jim's Postie WOD" - $10 entry fee (donation) for the 5:30pm session

In partners complete 4 rounds for time of:
50m Sled Push
25 Squat Cleans
50m Farmers Carry
Rest 1 Min

On the call of "Man Down" each partner has to complete 3 Deadlifts

One partner working only at one time.

Weights and scaling options will be explained at AM sessions as well as the official Postie WOD @ 5.30pm.

Some fun challenges to follow the WOD - bring in a few extra $$ to throw in the money tin! Prizes for winners - Not finalised but some hints are something to do with coffee, food, cash & free Blue Lake CrossFit Private Group Sessions! Get amongst it and support Jim's postie bike ride!!!

Post times to comments.

Split Jerk
3-3-3-2-2-2

Then:

4 Rounds of the following for max reps:

In 3 mins complete:
10 x 10m Shuttle Run
8 Weighted Burpee Over the Box (2x15kg/2x20kg)
As many Thrusters (30kg/42.5kg) as possible in remaining time
Rest 1min

Score is max number of Thrusters for each round.

Post weights and reps to comments.

Alternate between the following:

4 x 5 Weighted Strict Pull Ups
4 x Max Effort Holds in Ring Support

Complete for time:
20 Push Press (30kg/42.5kg)
30 Box Jumps (20''/24'')
40 Alternating Overhead Lunges (15kg/20kg)
30 Box Jumps (20''/24'')
20 Push Press (30kg/42.5kg)

20 min time cap.

Post weights and times to comments.

Back Squat
4-3-3-2-2-2

Then:

14 mins AMRAP
7 Power Snatch  (30kg/42.5kg)
14 Wall Balls
21 Double Unders

Post weights and rounds to comments.

Every minute on the minute for 8mins complete:
5 Ring Push Ups
7 Dumbbell Front Squats

Then:

"Helen"
3 Rounds for time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups

Compare to last time "here"

Post weights and times to comments.

Box reno's coming along!

Overhead Squat
2-2-2-1-1-1

Then:

Teams Event 10" Squat Burpee" - sort of...

3 Rounds for time:
30 Squats with a Medball shouldered (6kg/10kg)
30 Burpees over the Medball

Post weights and times to comments.

 Renovations...