1 - Running Warm Up

2 - 5km Run (45 Min Cap - 4 Laps of block + 600m)

3 - Cool down Bike/Row/Walk

4 - Lower Body Mobility

Don't Cherry Pick!! Set a bench mark for yourself for the future!!

Post times to comments.

WANT TO IMPROVE YOUR SWIMMING??
8 Week Training Block @ Mt Gambier Aquatic Centre.
Thursdays @ 5.30pm - Commencing 21st of January.
Minimum 6 people - Maximum 10 people.
Cost $100 - Covers 1 weekly session at pool + program + instructor - First few sessions will be with a trained Adult Swim Instructor who will help you work on your technique including stroke, breathing and anything else you may need a hand with. They will continue to check in with you over the 8 weeks as well depending on your needs. You will also have a training program for the 8 weeks that we will individualise depending on your goals.
First in will secure spots - Email - adamandeve@bluelakecrossfit.com.au or Text - 0427345917 to book your place.

Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

then:

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (16kg/24kg)
15 Wall Ball Shots (6kg/10kg)

20 Min Time Cap.

Post weights and times to comments.

Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Strict Press x 3-5 reps
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps

then:

8 Min AMRAP:
10 Thrusters (37.5kg/52.5kg)
15 Pull-Ups
50 Double-Unders

Post weights and rounds completed to comments.

EMOM 12 Mins
Min 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Min 2 – Strict Pull-Ups x 2-3 reps

then:

Three rounds for time of:
10 Power Cleans (47.5kg/70kg)
10 Burpee Box Jumps (20″/24″)

Post weights and times to comments.

THE BOX IS OPEN TOMORROW!!!
We hope you all had a great break & are looking forward to an AWESOME 2016 at Blue Lake CrossFit!!

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*

Only a few days until the Box reopens for 2016!!!

Make sure you check out the updated timetable for 2016 here.

Regular classes/Barbell:
>Unchanged

Endurance:
>Can still be done on a Saturday in Open Gym time (or any other open gym time during the week) but no designated class time on timetable

Open Gym times:
>Monday/Wednesday/Friday's from 4.30pm-5.30pm
>Tuesday/Thursday's from 10.00am-11.00am & 5.00pm-5.30pm
>Saturday's from 8.00am-9.00am

MAKE SURE YOU MAKE IT DOWN TO WARRNAMBOOL AND CHEER ON JIM & ADAM a.k.a "Rudy" - TEAM LAMPSHADE AS THEY COMPETE IN THE TWO DAY PARTNER COMP!! Check out the video teaser below...

HAPPY NEW YEAR!!!

Our best wishes to you for the year to come.

Have a great day spending time with family and friends.

Get out and have some fun - spend time with friends & family.
Do what you desire!!!!

AT HOME WOD....

Complete 4 sets of:
20 Step Walking Lunge - Add weight if able - by side, front rack or overhead
Rest 1 Min
1 Min Plank Hold
Rest 1 Min

then:

9 Min AMRAP
2 Double Unders
2 Overhead Squats with Broomstick/Bar
4 Double Unders
4 Overhead Squats...
6,6 - 8,8 - 10,10 etc...
Just keep going for 9 Mins and then add up a total score at the end.

Post reps completed to comments.

Hayley - WODing at home with some "antique" workout tools!!!

AT HOME WOD....

Alternate 30 Secs on/30 Secs off between:
Superman Pulses
Hollow Rocks
Complete 4 sets (8 mins)

then:

12 Min AMRAP:
Run 200m
20 Burpees
20 Sit Ups/V-Ups

Post rounds completed to comments.

The Megs post a Beach WOD!!!

Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Pull-Ups x 3-5 reps (Use bands or add weight to meet rep range)
Rest 90 seconds

*Push Press - see what you can find around the house to push press (No dogs or children ideally) - Pull Ups - Most playgrounds these days have great options for Pull ups!*

then:

For time:
10 Wall Balls (6kg/10kg)
1 Push Ups
9 Wall Ball Shots
2 Push Ups
8 Wall Ball Shots
3 Push Ups
…
1 Wall Ball Shot
10 Push Ups

*If you don't have a med ball then you can do thrusters with something weighted - get creative!*

Rudy out and about doing some pull ups.....

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

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*

HAPPY BIRTHDAY COACH ADAM!!
Back in the early days of Blue Lake CrossFit - when 77.5kg was a new PB!! Love the celebration.
Wishing you the best birthday - as a Coach & Mentor to so many people - you are a testament to what hard work & dedication is - not only to your training but to your whole life. HAPPY BIRTHDAY from all the Blue Lake CrossFit Crew!!

AT HOME WOD.... GRAB A FRIEND!!!

In Partners, with only one teammate working at a time, complete the following as quickly as possible:
1200m Run or Row
100 Alternating Dumbbell Snatch (Use your imagination if you don't have a dumbbell)
200 Squats
100 Burpees
1200m Run or Row

(The above tasks are totals in partners. Partition reps as you see fit, but only one partner can be working at a time.)

Post overall time to comments.

From all of us at Blue Lake CrossFit we wish all our members & their families as well as our generous supporters & friends a very MERRY CHRISTMAS and a SAFE & AWESOME NEW YEAR!!!!

AT HOME WOD....

Using a Broomstick or PVC - spend 10-15 minutes practicing 3-Position Snatch (high hang, mid-thigh, then floor)
OR - If you have your own equipment then...
Every 3 minutes for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

then:

Five sets of:
Dumbbell Strict Press x 4-6 reps
Rest 60-90 seconds
Farmer’s Carry x 100m
Rest 60-90 seconds

Be creative with your strict press and farmer's carry if you don't have dumbbells or kettlebells.

AT HOME WOD...

The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(RX = 43/61kg, Scaled = 30/43kg)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(RX = 43/61kg, Scaled = 30/43kg)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(RX = 20”/24”; Scaled – 20”/24” Step-Overs Allowed)
(RX = 6/10 kg; Scaled – 3/6 kg)

All these workouts can be done with a broomstick/PVC/Something to jump or step on - if you don't have a ball & a wall to throw at then do Thrusters! If you don't have a pull up bar or bands etc - find a fence or something above your head height and do jumping pull ups at the fence. Remember - it's not about having the perfect set up it's about using what you have got!!

Post rounds completed to comments.

AT HOME WOD....

Spend 5+ minutes practicing Front Squats with a Broomstick or a weighted object that you have at home then....
Every 30 Secs for 5 Minutes complete 5 perfect Front Squats
OR - If you have your own equipment
Spend 10 minutes building to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps

then:

Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Tricep Dips/Ring Dips
Minute 2 – 10 Sit Ups/V-Ups/Toes to Bar
Minute 3 – 15 Kettlebell Swings (Be creative if you don't have a KB - see what you can find about the house but use your common sense!)

then:

Three sets of:
Supine Ring/Bar Rows x 10 reps
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

Post weights & options to comments.

AT HOME WOD....

Find yourself a broomstick or a bit of PVC
- Spend some time working on your split jerk technique
OR - If you have your own equipment....
Take 20 minutes to build to a heavy Jerk

then:

Complete 7 rounds for time of:
3 Power Cleans with Ball/Dumbbells or Bar (If using bar no more than - 42.5kg/60kg)
6 Shoulder to Overhead with same as above (If using bar no more than - 42.5kg/60kg)
9 Push-Ups

(If using a light ball keep tech perfect & move quickly to ramp up intensity)

Post weights & 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

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*

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

IMPORTANT - SATURDAY BBQ @ LAKES IS CANCELLED DUE TO THE HOT WEATHER!!!!!!

Against a 15-minute running clock, perform the following:

For max reps:
3 Minutes of Bar-Facing Burpees

Immediately followed by…
12 Minutes to Establish today’s 1-RM Clean & Jerk

Post reps and weights to comments.