Blue Lake CrossFit is CLOSED for Christmas/New Year Holidays from:
*Sunday December 20th until Sunday 3rd January* - 2 Weeks
Reopening Monday 4th January 2016

Too hot for arvo BBQ's - need a beach instead!!

IMPORTANT - SATURDAY BBQ @ LAKES IS CANCELLED!!!!!! SORRY FOR THE SHORT NOTICE!!!!!!!!

Make sure you make it TONIGHT - Friday 18th from 5pm - for the Christmas Theme Dress Up WOD and then after:
- BBQ (Meat Supplied - please bring a salad or sweet to share)
- Nibbles/Drinks (Some Nibbles & Drinks supplied)
- Wading Pool
- Awesome fun & company to celebrate a great year & the festive season!!
ALL WELCOME!!!!
RSVP here.

6AM & 9AM Classes are FREE TIME FRIDAY....
Either spend the time working on a skill/tech/strength or catch up on a WOD you have missed or if you aren't making it to the evening Class find a partner & complete the WOD!

Partner WOD - My Pet Rock

20 Min AMRAP
50 Wall Balls
50 Pull Ups
50 Sit Ups
50 Lunges

Each team will select a "Pet Rock" (heavy plate, KB or Med Ball)
Each person takes turns holding the pet rock until it's their turn to work out.

Each time the Pet Rock is set down - 10 Burpee Penalty

Post rounds completed to comments.

Blue Lake CrossFit is CLOSED for Christmas/New Year Holidays from:
*Sunday December 20th until Sunday 3rd January* - 2 Weeks
Reopening Monday 4th January 2016

CHRISTMAS DRESS UP WOD
Tomorrow night @ 5pm (WOD is going to kick off a bit after 5.30pm).
More info click here.
RSVP on Facebook or via email - adamandeve@bluelakecrossfit.com.au or phone - 0427345917

Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 2-3 minutes between sets

then:

AMRAP 10 Mins:
10 Toes to Bar
10 Kettlebell Swings (16kg/24kg)
10 Wall Balls (6kg/10kg)

Post weights and rounds completed to comments.
 

Blue Lake CrossFit is CLOSED for Christmas/New Year Holidays from:
*Sunday December 20th until Sunday 3rd January* - 2 Weeks
Reopening Monday 4th January 2016

COACHING INFORMATION SESSION
Interested in Coaching? Come to our Coaching information session tonight @ 6.30pm.
Can't make it but still interested? Send us an email and we will pass on the information - adamandeve@bluelakecrossfit.com.au
 

Take 15-20 minutes to build to a heavy Jerk (Push or Split)

then:

Against a 2 Min running clock - Complete:
300m Row
Max Rep Push Press (35kg/52.5kg)

Rest 2 minutes between sets, and complete a total of four sets.

Post weights and times to comments.

Blue Lake CrossFit is CLOSED for Christmas/New Year Holidays from:
*Sunday December 20th until Sunday 3rd January* - 2 Weeks
Reopening Monday 4th January 2016

DON'T FORGET TO RSVP to:
FRIDAY'S Christmas Dress Up WOD + Drinks/Nibbles - info here.
SATURDAY'S Christmas BBQ @ The Valley Lakes - info here.

A.
Against a 4 Min running clock - Complete the following for max reps:
Run 600m
Push Ups x Max Reps

Rest exactly 4 Min - and then . . .

B.
Complete AMRAP 4 Minutes of:
10 Box Jumps (20″/24″)
10 PullUps

Rest exactly 4 Min, and then . . .

C.
Complete AMRAP 4 Min of:
5 Burpees
5 Thrusters (30kg/42.5kg)

Rest exactly 4 minutes, and then . . .

D.
Complete AMRAP 4 Min of:
30 Double Unders
10 Toes to Bar

Blue Lake CrossFit is CLOSED for Christmas/New Year Holidays from:
*Sunday December 20th until Sunday 3rd January* - 2 Weeks
Reopening Monday 4th January 2016

DON'T FORGET TO RSVP to:
FRIDAY'S Christmas Dress Up WOD + Drinks/Nibbles - info here.
SATURDAY'S Christmas BBQ @ The Valley Lakes - info here.

Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 15-20 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

then:

Three Rounds for Time of:
Row 500m
15 Hand Release Push ups
25 Kettlebell Swings (24kg/32 kg)

In Partners - complete in Indian File.
Team Time Cap - 21 Minutes.

For some Sunday viewing - Last weekends CrossFit Invitational in Madrid Spain - video archive.

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

*Courtesy of CrossFit Invictus*

***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. No prior knowledge required! See you there!!!***

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
1 Min of Kettlebell Swings
1 Min of Push Ups
1 Min of Box Jump Overs
1 Min of Burpees
1 Min of Anchored Sit Ups

One partner works for 1 Min, and then rests while their partner works for 1 Min. Each partner will cycle through until they complete each station three times (30 Mins Total).

Post reps completed to comments.

Help make Blue Lake CrossFit even BETTER!!!
Please take a few minutes and fill out our Member Survey here. Thank you!!

Three sets of:
Bench Press x 6-8 reps (Tempo)
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps (Tempo)
Rest 2-3 minutes

then:

Against a 4 Min running clock - Complete the following:
Row 500m
20 Wall Balls
Max Pull Ups

Rest 2 minutes between sets, and complete a total of four sets (22 minutes total).

Post weights and times to comments.

Want to join Blue Lake CrossFit?? Our next Fundamentals Workshop is on tonight (Thursday) at 5.30pm. Cost is $100 - includes 2 hour Workshop + Welcome Pack AND 2 Weeks Unlimited Class Membership.
Bookings Essential - Call/Text Eve to secure your spot - 0427345917.

Three sets of:
Bulgarian Split Squat x 8-10 reps each (Tempo)
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps (Tempo)
Rest 30 seconds

then:

15 - 12 - 9 Reps for Time of:
Thrusters (42.5kg/60kg)
Burpees

Post weights and times to comments.

Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

then:

Three rounds for time of:
100 Double Unders (200 Single Skips)
30 Kettlebell Swings
20 Box Jumps

17 Min Time Cap.

Post weights and times to comments.

Teens..... Teening... and occasionally bowling!! Well done on another great term - such a big class that we are making two classes in 2016 - Junior & Senior Teens.

Every 2 minutes, for 10 minutes (5 sets):
Strict Press x 3-5 reps (Tempo)
Rest 2-3 minutes
If you achieve 5 successful reps, increase the load in the next set.

then:

AMRAP 12 Mins
6 Strict Handstand Push Ups
9 Ring Dips
12 Toes to Bar

(Don't forget all your scaling options for Handstand Push Ups - Restricted Range/Handstands/Wall Climbs/Strict Press etc!!)

Post weights and rounds completed to comments.

Had a great time for our CrossFit Kids last session for 2015 Monday arvo - Swimming + BBQ - what more can you want?? Congratulations to our CF Kids for an awesome Term 4 - see you in 2016!!

Take 10-15 minutes to build to 85% or more of your 1-RM Back Squat, and then…
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps (Tempo)

then:

Against a 2 Min running clock - Complete the following:
Row 250m
Max Reps of Squat Cleans (42.5kg/60kg)

Rest 2 minutes between sets, and complete a total of four sets.

Post weights and reps completed to comments.

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

*Courtesy of CrossFit Invictus*

***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***

Hang Power Snatch
3 - 3 - 3 - 3 - 3

then:

8 Min AMRAP
10 KB Swings
7 Sit Ups
3 Burpees

Four sets of:
Push Press x 4-6 reps
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

then:

Five Rounds for Time of:
Run 400m
Max UB Pull Ups

Post weights and times + reps to comments.

Want to join Blue Lake CrossFit?? Our next Fundamentals Workshop is on tonight (Thursday) at 5.30pm. Cost is $100 - includes 2 hour Workshop + Welcome Pack AND 2 Weeks Unlimited Class Membership.
Bookings Essential - Call/Text Eve to secure your spot - 0427345917.

AMRAP 7 Mins of:
Row 250m
10 Thrusters (30kg/42.5kg)

Rest 7 Mins

AMRAP 7 Mins of:
40 Double Unders
15/20 Hand Release Push Ups

Rest 7 Mins

AMRAP 7 Mins of:
20 Box Jumps (20″/24″)
5/10 Ring Dips

Five sets of:
Back Squat x 3-5 reps
Rest 60 seconds
Single Arm Dumbbell Row x 8-10 reps
Rest 60 seconds

then:

AMRAP 10 Min of:
Deadlift x 1 Rep
Hang Power Clean x 1 Rep
Front Squat x 1 Rep
Push Press x 1 Rep
You must perform 5 burpees any time the weight settles on the ground.
Loading: Chicks = 35kg Blokes = 52.5kg

Post weights and reps completed to comments.

Four sets of:
Weighted Pull Up x 2-3 reps
Rest 15-20 Seconds
Strict Pull Up x Max Reps
Rest 15-20 Seconds
L-Sit x 30-45 Seconds (accumulated)
Rest 2 Mins

then:

Four Rounds for Time - In Teams of Two:
12 Dumbbell Renegade Rows
Run 400m
(Partition the reps however you see fit, and stay with your partner on the run.)

Post times to comments.

CONGRATULATIONS to all our participants in Sunday's Blue Lake Fun Run!!

Deadlift x 15 Reps
Rest 15-20 Seconds
Strict Handstand Push Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps
Rest 15-20 Seconds
Strict Handstand Push Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps
Rest 15-20 Seconds
Strict Handstand Push Ups x Max Reps

Increase the Deadlift load each set, the last 2-3 reps of the sets should be challenging.
If you’re unable to get a minimum of 5-6 Strict Handstand Push-ups (Full or Restricted Range), perform an L-Seated Dumbbell Press with a weight that you can get at least 10 reps in your first set.

Then:

Against a 2 Min Running clock - Complete AMRAP of:
10 Alternating Reverse Lunges - Front Rack (35kg/52.5kg)
10 Push Press (35kg/52.5kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Post weights and reps completed to comments.

UNLESS you are a Blue Lake Fun Runner!!!! Good luck to Team Blue Lake CrossFit today at the Blue Lake Fun Run!!!

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

*Courtesy of CrossFit Invictus*