Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)
Focus on speed and perfect mechanics, and build in load over the course of the sets.
then:
Three rounds for time of:
30 Overhead Walking Lunge Steps (15kg/20kg)
15 Pull-Ups
400m Run
Post weights and times to comments.
*IMPORTANT - NO REGULAR CLASSES TODAY - SEE PROGRAM BELOW*
Don't forget to get your Aussie Pride on and dress up in your best Aussie style clothes!!
8 AM - OPEN GYM
*Optional Strength programming*
Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
2 sets of:
Back Squat x 8-10 reps @ 73-78%
9 AM - HERO WOD
"WOOD"
5 Rounds for time:
400m Run
10 Burpee Box Jumps (20"/24")
10 SHDP (30kg/42.5kg)
10 Thrusters (30kg/42.5kg)
1 Min Rest
Include rest in final time.
Post weights and times to comments.
10 AM - BBQ, Music & Good Times :).
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
AUSTRALIA DAY PUBLIC HOLIDAY - Tuesday 26th - Opening Hours
*Note - no regular classes - see below*
8 AM - Open Gym
9 AM - Hero WOD
10 AM - FREE BBQ, Music & Good times - All members, friends & family welcome. RSVP on Facebook here.
Every 2 Mins, for 12 Mins (6 sets of):
Snatch Balance x 3 reps
then:
10 Min AMRAP:
5 Shoulder to Overhead (47.5kg/70kg)
10 Box Jumps (20″/24")
15 Kettlebell Swings (16 kg/24kg)
then:
EMOM 6 Mins:
Min 1 – 5-6 Supine Ring Rows @ 5112
Min 2 – 25m Bottom’s Up Kettlebell Carry each arm
Post weights and rounds completed to comments.
This week we wish Sam all the best as he moves to Canberra to pursue his career in the Australian Defence Force!! A young bloke with a bright future - we will miss you!! :).
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.
Deadlifts
Build to a heavy set of 5 reps in 12 Mins
In-between sets complete an unbroken set of Toes to Bar/High Knees
then:
8 Min AMRAP
15 KB Swings
10 Sit Ups
5 Burpees
Post weights and rounds completed to comments.
***Come and try CrossFit for FREE Saturday at our 9am Class. All ages and fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***
Five sets of:
Strict Pull-Ups (Weighted) x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds
then:
Against a 4-minute running clock:
500m Row
20 Box Jump-Overs
Max Effort Double Unders
Rest 4 minutes and complete three sets.
Post reps completed to comments.
FRIYAY!!!!!
*First Fundamentals Workshop for the year tonight @ 5.30pm - Phone/Text - 0427345917 to book your place - Bookings ESSENTIAL!!*
*Swim Training Group - Start's tonight @ Mt Gambier Aquatic Centre - 5.30pm. Please let Jo know if you aren't able to make it*
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple
then:
In partners, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Ground to Overhead (42.5kg/60kg)
- Rest 3 minutes -
In partners, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Balls (6kg/10kg)
then:
Complete 3 sets of:
Single Arm Dumbbell Row x 10-12 reps each arm
Rest as needed between sets
Post weights and reps completed to comments.
Every 2 minutes, for 12 minutes Alternate between:
Station 1: Rope Climb x 2 ascents
Station 2: L-Sit Hold x 30 seconds accumulated time
Station 3: Handstand Walk x 10 meters or 3-5 Wall Climbs
then:
Four rounds for time of:
14 Alternating Dumbbell Snatch (15kg/25kg)
14 Toes to Bar
400m Run
Post times to comments.
Every minute, on the minute, for 8 minutes:
Strict Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95
Then rest two minutes before starting…
3 sets of:
Strict Press x 1 rep @ 95+%
then:
“JT”
21 - 15 - 9 reps for time of:
Strict Handstand Push-Ups (Scaling - Restricted Range or L Seated DB Strict Press)
Ring Dips
Push-Ups
then:
EMOM 6 Mins:
Min 1 – 8-10 Supine Ring Rows
Min 2 – 45 Second Prone Plank Hold
Post weights and times to comments.
*Let's grow our Blue Lake CrossFit Community!! - If you have a family member or friend wanting to do something different, get a bit fitter, get motivated, lose weight or just wanting to get out of the house/office.... tell them to give us a call/text on 0427345917 and we will book them into our FREE Come & Try Session that we run EVERY Saturday at 9am.*
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
then:
21 - 15 - 9 reps for time of:
Power Clean (42.5kg/60kg)
Chest-to-Bar Pull-Ups
Post weights and times 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.
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of:
Station 1-
10 Box Jumps
5 Pull Ups
Station 2-
10 Burpees
5 Alternating Dumbbell Snatch
Station 3-
200m Run with Med Ball
Teammates can only rotate after the running partner returns. Score is total runs completed by team.
Post total run distance to comments.
***Come and try CrossFit for FREE Saturday at our 9am Class. All ages and fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***
Four sets of:
Pause Front Squats x 6 reps (3 Sec Hold in Bottom)
Rest 3 minutes
All four sets should be heavy, working sets.
then:
Against a 10-minute running clock, complete the following:
Row 1000m
immediately followed by…
As many rounds and reps as possible of:
40 Double Unders
30 Wall Ball Shots (6kg/10kg)
20 Ring Dips
Post weights and rounds/reps completed to comments.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
Build over the course of the six sets.
then:
AMRAP 7 Min:
7 Overhead Squats (42.5kg/60kg)
7 Box Jumps (20″/24″)
7 Toes to Bar
Post weights and rounds to comments.
Throwback Thursday - to our first Open as a Box - 13.1 - Dan on standby... luckily wasn't required ;)
Check out the results and outcomes of our most recent survey here. Thanks again to all who provided feedback - it is great to hear what we are doing well and also gives us an idea of what needs to improve so we can provide you the best coaching, facilities and member experience possible!!
For 10 sets complete:
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)
then:
Four rounds for time:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400m
Choose the heaviest load you can successfully complete without dropping the barbell.
17 Min Cap.
Post weights and times to comments.
Take 20 minutes to build to a new 1 RM Front Squat
then:
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (42.5kg/60kg)
20 Pull Ups
20 Burpees Over Bar
Post weights and rounds completed 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.
Spend 15 Minutes building to today's 2-3 RM Bench Press
then:
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (24/32 kg)
20 Hand-Release Push-Ups
20 Min Cap
Post weights and times 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!!!***
BOOKINGS ESSENTIAL on P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au
Complete each exercise for as many reps as possible
3 Rounds of:
1 Min Max Skipping
1 Min Box Jumps
1 Min Max Kettlebell Swings
1 Min Max Burpees
1 MinMax Wall Balls
1 Min Rest
Score is total reps completed for all three rounds.
Post reps completed to comments.
Compare to last time here.
***Come and try CrossFit for FREE Saturday at our 9am Class. All ages and fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***
Spend 10-15 Mins working on Kipping Pull Ups/Kipping Muscle Ups/ Kipping Toes to Bar - Pick One only.
then:
Four rounds for time:
Row 250m
KB/DB Single-Arm Push Press x 5 reps each arm
10 Goblet Squats
Run 200m
Post times to comments.
