Four sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Box Jumps x 10 reps
(Pick a higher box & step down)
Rest 3 mins

then:

10 Min AMRAP:
10 Power Cleans (47.5kg/70kg)
10 Chest-to-Bar Pull-Ups
10 Burpees

Post weights and rounds completed to comments.

**CrossFit Kids @ 4.15pm**

“Row-meo & Juliet”
In teams of two, complete for time:
A fair few Wall Balls
A decent distance of Running
A lot of Rowing

Teams get one rower and one ball, but may break up the work however they like . . . and both should be working at all times.

**CrossFit Junior Teens @ 4.15pm**

Four sets of:
Strict Press x 4-6 reps
Rest 1 Min
Hollow Hold OR Rocks x 30-45 seconds
Rest 1 Min

then:

"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups

12 Min Cap.

Post weights and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Take 15 minutes to build to today’s 1-RM Snatch

then:

EMOM 20 mins:
Even minutes – Row Sprint x 30 secs
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM

Post weights and total row distance to comments.

**CrossFit Junior Teens @ 4.15pm**

Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg
Rest 1 Min
Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps
Rest 1 Min

then:

Four rounds for time of:
10 Toes to Bar
20 Wall Balls
40 Double-Unders

Post weights/reps and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Three sets of:
Bench Press x 6-8 reps
Rest 1 Min
Strict Pull-Ups x Max Reps
Rest 1 Min

then:

For time:
15 Push-Ups
400m Run
30 Kettlebell Swings
400m Run
15 Push-Ups
400m Run
30 Kettlebell Swings
400m Run

Post weights and times to comments.

Fats

What are fats?

There are three types of fats - Saturated, Polyunsaturated & Monounsaturated. They are called these due to their molecular structure but as a general rule – Saturated fats are generally solid at room temperature, Polyunsaturated are liquid and Monounsaturated are liquid at room temperature but become solid when refrigerated. When fats are broken down by the body they become glycerol (converts to glucose in the liver) and fatty acids.

Why do we need them?

Fats are essential for growth & development, as a source of energy, to help maintain cell membranes, and to absorb fat soluble vitamins. Fat also provides cushioning for our organs & joints. Fat is also necessary to maintain hormonal balance within the body.

How much should we have?

One gram of fat yields 9 calories. This is the most energy dense macronutrient. Fat is extremely filling though so is really good if you are focusing on weight loss as it makes you feel full! You just should realise that although you can have fat – you can’t have endless amounts as it is so calorie dense. For this reason, you also want to be smart about your choices of fat as well as aim to have a relatively even spread of Saturated, Polyunsaturated & Monounsaturated fats. There are some fat’s that are essential to take in through the diet – so mixing up your fat sources will help to ensure you get a good balance of fats. Omega 3 & Omega 6 polyunsaturated fatty acids are essential fatty acids that we need to take in through our diet. Omega 3 – known as anti-inflammatory and Omega 6 as pro-inflammatory. We need to take in both of these but must be conscious of not having too much Omega 6 as it will increase inflammation in the body – more on that later!
As to exactly how much…. Again – it is going to depend on your individual needs. Somewhere between 30-40% of your overall caloric intake is recommended by many sources. When in doubt – always refer to a dietician who can focus specifically on your individual needs.

What foods do I get them from?

Some choices of fat are better than others – some beneficial to our health – others not so much. Below are some of the commonly used fats:

Oils: Olive Oil/Coconut Oil/Vegetable Oils (Numerous)
Dairy Fats: Butter/Clarified Butter
Beef/Poultry/Pork Fats: Dripping/Duck Fat/Lard
Vegetable Fats: Margarine

There are many other foodstuffs that have a high quantity of fat in them as well:

Avocadoes
Nuts & Seeds
Cheese
Eggs
Fish
Meats

It has long been said that for health reasons we shouldn’t be having a diet high in Saturated fats - but now with a bit more research it has been leaning towards a balance of the three types of fats and more emphasis on the quality of the fats and where they are sourced from.

The more a fat/oil has been processed (much the same as other carbohydrate or protein products we have looked at recently) the less like it’s natural form it is. The industrially processed vegetable oils most commonly used in deep frying has been shown to have detrimental health effects without even taking into account the massive amount of calories you take in with eating deep fried food alone. Vegetable oils are high in Omega 6 fatty acids – which is pro-inflammatory – therefore a high amount of this in the diet will produce more inflammation in your body especially if you don't balance it out with Omega - 3 fatty acids.

This is a complex area that I could spend forever discussing – but as with Carbohydrates & Proteins – choosing good quality fat’s that are as close to their natural states without requiring large amounts of processing is your best option!

Check out my video on Facebook about some common fats that we use!

If you have any questions - please post a message in the private Facebook group or send me an email - adamandeve@bluelakecrossfit.com.au and I will get back to you asap.

References:
Simple Nutrition Part 1 to 5 by E.C. Synkowski – CrossFit Journal – Videos, Level 1 Certificate Course – Supporting Content, Nutrition

Body Works - Physics & Chemistry for Nurses by Paul Strube

CrossFit Level 1 Training Guide

Internet Source: Wikipedia – Fat (nutrient)

Alternate for five sets of:
1 - Deadlift x 3-5 reps
2 - Active Hang from Bar - 10-20 Secs

then:

In teams of two, partners alternate rounds to complete AMRAP in 15 mins of:
12 Wall Balls (6kg/10kg)
12 Burpees

Post weights and rounds completed to comments.

**CrossFit Kids @ 4.15pm - Come & Try/Bring a Mate**

Every 3 Mins, for 18 Mins (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

then:

AMRAP 8 Mins:
9 Power Cleans (40kg/60kg)
200m Run

Post rounds completed to comments.

**Junior Teens @ 4.15pm - Come & Try AND/OR Bring a Mate**

Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 1 Min

then:

AMRAP 5 Mins:
20 Double-Unders
10 Air Squats

Rest 1 Min, and then…

AMRAP 5 Mins:
5 Man-Makers
10 Box Jumps (or Step-Ups)

Rest 1 Min, and then…

AMRAP 5 Mins:
5 Toes to Bar
10 Push-Ups

Post weights and reps completed to comments.

**Senior Teens @ 4.15pm - Come & Try AND/OR Bring a Mate**

Take 15 mins and build to today’s heavy 1 Rep Power Clean

then:

For time:
30 Cals of Rowing
30 Burpees
30 Wall Balls (6kg/10kg)
30 Kettlebell Swings (16kg/24kg)
30 Dumbbell Push Press (15kg/25kg)
30 Pull-Ups

20 Min Cap.

Post weights and times to comments.

**CLASS SCHEDULE - ONLY MORNING SESSIONS**
8am-9am - OPEN GYM
9am-10am - CROSSFIT Hero WOD
Plan is to go for Brunch after - All Welcome for WOD + Brunch!

“Tommy Mac”
2 Rounds for time:
12 Burpees
12 Thrusters (35kg/52.5kg)
12 Burpees
12 Power Snatch (35kg/52.5kg)
12 Burpees
12 Push Jerks (35kg/52.5kg)
12 Burpees
12 Hang Squat Clean (35kg/52.5kg)
12 Burpees
12 OHS (35kg/52.5kg)

Post times to comments.

**CrossFit Senior Teens @ 4.15pm**

Strict Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 mins between sets, building to today’s 1-RM effort - use bands or add weight as needed to meet rep range.

then:

Three rounds for time of:
400m Run
20 Pull-Ups
10 Handstand Push-Ups

Post weights and times to comments.

Huge Congratulations to these guys who ripped it up at The Digger's Oath Throwdown at PerFit Health & Wellness in Ballarat!! Did us all proud guys - Well done!!

Alternate between the following:

1) Push Press
2 - 2 - 2 - 2 - 2

2) 50m Prowler Push - add weight as needed

then:

EMOM 15 Mins:
Min 1 – Russian Kettlebell Swings x 15 reps
Min 2 – Push Press x 15 reps
Min 3 – Double-Unders/Single Skips x 40-50 reps

Post weights and reps to comments.

Every two mins, for 20 mins (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Then:

AMRAP 10 mins:
5 Ground to Overhead (52.5kg/70kg)
10 Burpees Over the Barbell
15 Toes to Bar

For 20 mins, increase the loading on the barbell each set, allowing the initial hang snatch work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 mins (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 1 Min, and then…

Every 90 seconds, for 6 mins (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 1 Min, and then…

Every 90 seconds, for 6 mins (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

Then:

AMRAP 9 Mins:
30 Double-Unders
6 Snatches (42.5kg/60kg)

Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
If it's feeling good, spend an extra 5-6mins going for a 1RM Back Squat.

Then:

For time:
30/20 Calories of Assault Bike
30 Thrusters (35kg/52.5kg)
30 Chest-to-Bar Pull-Ups

Post weights and times to comments.

Complete 8 sets of:
Strict Press x 2-3 reps

Start light and aim to add weight each set.

In between sets alternate between core hollow holds & superman holds for 1 min (4 holds of each)

Then:

Row 500m x 5
Rest 2-3 Mins between sets

Post fastest and slowest times to comments.