Good luck to all Blue Lake CrossFit athletes competing in the Straya-Day Throwdown at CrossFit Hamilton today. Go smash it guys, and have a heap of fun!

Alternate between:
Rope Climbs
Ball Slams

then:

AMRAP 8 Mins
10 Kettlebell Swings
8 Box Jumps
6 Toes to Bar

Post rounds to comments.
 

Blue Lake Barbell
BBG: 2 Cleans (full): 65%, 75%, 75%, 80%, 85%
Strenth:
1) Pause Front Squat: 6@50%, 5@60%, 4@70%, 3@80%, 3@85%, 3@90%
2) Alternate between each set out Pause Front Squat with 3 x Snatch High Pulls - heaviest possible.
Acc: 4x5 Push Press with 5sec lower to shoulders - heaviest possible.

Endurance
Row 250m x 10
Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time

Squat Mobility - 10 Mins
Shoulder Mobility - 10 Mins

then:

"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Post rounds completed to comments.

Endurance
Row 250m x 10
Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time

Tabata
Hollow Rocks
Supermans

then:

3 Rounds for time of:
Row 50 Cal/Run 800m
100 Double Unders
50 Walking Lunge Steps

Post times to comments.

Endurance - Workout of the Week
Row 250m x 10 - Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time

Mobility
Shoulders - Anterior focus
 

Michelle - Can cook a BBQ!!!

Overhead Squat
5 - 5 - 5 - 5 - 5
Stay lighter - no more than 60% of previous 1RM

then:

CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (30kg/43kg)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.

Compare to last time here.

Post weights and reps completed to comments.

Endurance - Workout of the Week
Row 250m x 10
Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time

Ummmm..... Meg???

EMOM 8 Mins
2 Squat Cleans - aim to add weight each set

then:

21 - 15 - 9 Reps for time of:
Deadlifts
Wall Balls
Sit Ups

Post weights and times to comments.

Endurance - Workout of the Week
Row 250m x 10
Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time

Blue Lake Barbell
2 Snatch: 65%, 75%, 75%, 80% 85%
Back Squat: 8@60%, 6@65%, 6@70%, 4@80%, 3@85%, 3@90%
Alternate between each set of Back Squat with 3 x Push Press - heaviest possible.
Acc: 3 x 8 Strict Chin Ups

Dodgeball Warm Up

Strict Press - 10 Mins to find a heavy 2 rep Max for the day

then:

15 - 12 - 9
Hang Power Snatch
Burpee Box Overs

then:

Prowler Sprints
3 Efforts - add weight each set

Post weights and reps to comments.

Endurance - Workout of the Week
Row 250m x 10
Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time

The 2015 CrossFit Open is now LIVE! Head over to the CrossFit Games website to sign up and register!

Blue Lake CrossFit Open Day 10am - 2pm

Free BBQ
Workout & Skill Demo's
Industry Representatives

Perfect opportunity to come and see what CrossFit is all about, check out our facilities and meet our Coaches & Members. Have a chat to us about what we have to offer - what are you waiting for??

Endurance
200m x 10 - Rest 90 Secs between efforts

CrossFit
Deadlifts
7 - 5 - 3 - 3

then:

Partner WOD
AMRAP 12 Minutes
Whilst one partner Runs 200m, the other does as many Push Press as possible.
Score is total weight shifted (Example - 60 reps x 20kg = 1200kg)

Blue Lake Barbell
Hi-Hang Snatch + Low Hang Snatch - 12 mins
Hi-Hang Clean + Low Hang Clean - 12 mins

Alternate between:
5 x 3 Split Jerk
5 x3 Pause Front Squat

Post weights and Rounds Completed to comments.
 

Power Snatch Technique
Sumo Deadlift High Pull Technique

then:

For time:
1km Row
30 Ring Dips
30 Sumo Deadlift High-pulls (25/35)
30 Handstand Push-ups
30 Power snatch (25/35)
30 Burpees
30 Pull ups
30 Thrusters (25/35)

25 Min Time Cap

Post times or reps completed to comments.

Jesse & Trent??

EMOM 10 Minutes
20-50 Double Unders (Scale to a rep range that is challenging but you can complete)

Calf Mobility

then:

4 Efforts of:
Run 400m As Fast as Possible
Max Plank Hold

Scores are best Run time and total time held in Plank.
 

Adam and Andy - after their nice run around the block!!

Front Squat
5 - 5 - 5 - 5 - 5
In between each set work hip mobility

then:

AMRAP 4 Minutes
10 Burpees
15 Box Jumps (20"/24")
Rest 1 Min then REPEAT

??Finisher??

Post weights and rounds completed to comments.

Awww..... Best team photo ever!!

EMOM 6 Mins
Handstand Push Ups/Handstands/Headstands

then:

12 Min Ascending Ladder of:
Toes to Bar
Overhead Squat with Bar
Alternating Lunges
Start at 2 reps for each movement and add 2 reps for each round
Example - Rnd 1 - 2 T2B, 2 OHS, 2 Alt. Lunges, Rnd 2 - 4 T2B, 4 OHS, 4 Alt. Lunges etc...

Post rounds completed to comments.

Monday's class hitting Power Cleans & Wall Balls whilst enjoying our crazy Mt Gambier weather!!

Kipping Pull Up Practice
then:
Strict Pull Ups
6 - 6 - 6

then:

6 Rounds for time:
15 Wall Balls (6kg/10kg)
6 Power Cleans (40kg/60kg)

Post times to comments.

Pepper getting it done @ S.O.S Warrnambool.

The box is closed all this week (Monday 5th - Saturday 10th January)

Grab a mate and go for a run, ride, swim, surf, overhead squat a tree branch...the world is your gym.

The box is closed all this week (Monday 5th - Saturday 10th January)

Grab a mate and go for a run, ride, swim, surf, overhead squat a tree branch...the world is your gym.

The box is closed all this week (Monday 5th - Saturday 10th January)

Grab a mate and go for a run, ride, swim, surf, overhead squat a tree branch...the world is your gym.

Happy Hump Day!!

Some Wednesday reading for you all about the awesome weekend just gone!!


CrossFit Competition Judging – My Experience as a First Timer

Last weekend I had the pleasure of a new experience in my CrossFit journey - My first time judging at a CrossFit competition at the S.O.S Partner Competition in Warrnambool.

I find that since I started CrossFit that I seem to place myself in situations with a bit of a leap of faith. The plan was to be competing but circumstances changed and as I would be there as support crew for our Box competitors I thought I could help out in some other way – that and I can’t sit still so I’m much better having jobs to do!!

I was a bit nervous thinking – damn I hope I don’t stuff this up! As it turned out – it was one of the best weekends I have been involved in.

I met so many great athletes – all different shapes & sizes, ages & abilities, from many different CrossFit affiliates – but the one thing that they had in common was that they gave it their all! The feats of some of the athletes had me cheering & at times shaking my head with amazement. It wasn’t just the “top” athletes that were impressive. I judged countless people that lifted weights they had never attempted or did movements they had never tried. There was only one word to describe it – Awesome! Even though I was their judge I felt that I was there to help them get through the epic WODs not just make sure they were meeting the correct movement standards. Knowing what it is like to be pushing yourself to the limit definitely helped me be there for them – as I know my judges have been there for me in the past!

Besides the amazing experience of judging the athletes – It was also having the pleasure of meeting the other judges and all the people that put together the competition in the first place.

Paul, Ilona and all the crew from CrossFit Warrnambool are seriously the A Team. From the outset were ridiculously nice and appreciative. I was just stoked to be involved – I wasn’t really thinking about much else. Not only did they make me feel so welcome but they also FED all of the volunteers – FOR FREE!! Anyone that knows me knows that the way to my heart is definitely through my stomach. A little thing I know – as a volunteer you volunteer your time for free and don’t expect payment of any type but the kindness and genuine appreciation for my help and the help of the other volunteers was shown time and time again.

I couldn’t believe how tired I was on Saturday night after the first day!! I had been counting double unders almost non-stop for a few hours in the afternoon and I swear that my brain felt like mush!! I was sitting there complaining about how tired I was whilst my husband (who was competing) was hobbling around just trying to get his quads functioning again. I slept a solid 8 hours as if I had done all those reps as well!

Don’t get me wrong – it’s not all Paleo Bars & Almond milk coffees!! As a small female it can feel a little weird to walk up to two giant blokes and introduce yourself as their judge or tell them that their chest to bar pull up was a no rep! The thing I found in this situation was usually that the bigger the bloke the more they were like a teddy bear - A big CrossFitting scary teddy bear but a teddy bear none the less! All the athletes I judged had the utmost respect for me – although they didn’t know that it was my first time judging – I was almost as scared as they were!

It also takes a lot of concentration. It is very important not to get distracted because really – you just don’t want to lose count! That and the athletes are relying on you to get it right… they seriously wouldn’t want to do another rep because you can’t count properly. It’s also tricky as each person has a different style or movement pattern and this can make judging standards a bit harder – luckily there are also head judges circulating that will come and give you assistance if you need it or if you are being a bit too lenient on people.

As a CrossFitter – there is definitely the pressure at times to compete. I know as a Box owner there is often an expectation of ability and maintaining a certain level of skill and of course to lead by example. I know for myself that this is often so difficult to maintain whilst trying to run an affiliate, Coach full time and then somewhere in there keep up a manageable social/family life without everybody disowning you as a family member & friend. The first thing to go is often your own training or personal goals. It’s why my Handstand Push Ups aren’t improving – why I haven’t broken that 60kg Snatch & why I just can’t seem to row any faster!

What I am trying to get at is that after spending a weekend judging and helping out I realised once again – I don’t have to compete to be involved. I don’t have to be Rich Froning or Camille Le-Blanc Bazinet! I can have as much fun, meet so many people and feel just as buggered as if I were competing and at the same time I have the satisfaction of knowing that I have helped out both my fellow athletes and CrossFit community.

The last thing that I will say about my first judging experience was that at the end of it all – one lovely lady that I judged approached me - She said I had a very calming influence and that it helped her not panic during the WODs and then thanked me. It was all I could to not burst into tears! It was so nice to know that I had made a positive difference in someone’s competition experience. As if I needed any more reasons to nominate last weekend as one of the best weekends ever!

Congratulations to all the competitors, volunteers, organisers, sponsors for a fantastic weekend and if you are thinking about putting yourself out there and competing or volunteering – I say do it!! Also – another big thanks to Paul, Ilona & the CrossFit Warrnambool team – you put on an awesome show & look forward to being there again next year!

Eve Maywald
Owner/Head Coach
Blue Lake CrossFit
Mount Gambier S.A

5/1/2015

I don't always look this crazy.... Or do I??

This is a personal experience story only. It is based on reflections of my own experiences and opinions. It has had no input from any other person. Any critiques, criticism or comments should be directed solely to myself.

The box is closed all this week (Monday 5th - Saturday 10th January)

Grab a mate and go for a run, ride, swim, surf, overhead squat a tree branch...the world is your gym.

Also, while you're at it watch Sam Brigg's muscle ups - smooth as.

The box is closed all this week (Monday 5th - Saturday 10th January).

Grab a mate and go for a run, ride, swim, surf, overhead squat a tree branch...the world is your gym.

Zach and Adam getting focused and prepped for Day 2 in the usual way for the "Southern Ocean Throwdown" in Warrnambool over the weekend. Team "Salt and Pepper" came 12th overall out of a field of 40 in what was a grueling weekend of competition. Well done guys. The final results can be found "here".