Tuesday 25/1/11

Strength day at IWCF
Back Squat
3x5
Shoulder Press
3x5
PowerClean
5x3

7AM SESSION ONLY TOMORROW FOR AUSTRALIA DAY

A CrossFit Athlete
by Alycia from CrossFit Aspire

If someone asked you today “Who are you?”, what would you say?

Would you say that you are a devoted spouse, a loving child, a motivated employee, an exceptional parent, a good friend?

Would you say that you are an athlete?

It might not be the first thing that comes to mind, but it’s certainly true. Why? Because…

Athletes have focused goals.

Athletes have teammates and camraderie.

Athletes train hard, even when they don’t feel like it.

Athletes sometimes feel sore, broken down, and come back for more.

Athletes don’t make excuses.

Athletes compete against one another, and against themselves.

Athletes track their progress.

Athletes have coaches to guide and correct them.

Athletes understand what they are doing, and why they are doing it.

Athletes know the value of nutrition, recovery and sleep.

Athletes have an emotional connection to their sport; they feel anxious, scared, excited, happy, proud and sometimes defeated.

Athletes (the good ones) try their hardest at every practice and in every game.

Athletes are never satisfied. They can always be stronger, faster, better.

You are an athlete.

CrossFit is your sport.

Monday 24/1/11

WOD 1
15 Toes to bar
10 burpees
15 box jumps (20 inch)
30 double unders
(3min rest rounds)
WOD 2
10 KB Swings (24kg/16kg)
10 Thrusters (40kg/30kg)
15 pushups
200m row
(3min rest bewteen rounds)
Goal is to have all sets at the same time
400m walk between WOD1 & WOD2

CrossFit Gosford on Sunday

Saturday 22/1/11

Meet at South Coogee
500m warm up jog
3 x 210 steps (South Coogee)
500m slow jog
Boxing drills
Swim
Coffee / Eat
Enjoy

Friday 21/1/11

Snatch
1-1-1-1-1-1-1

Thursday 20/1/11

Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).

1 minute rest in between rounds.

Wednesday 19/1/11

CrossFit Total
Max effort / weight for:
Back Squat
Deadlift
Shoulder Press

Tuesday 18/1/11

As many rounds as possible in 12 minutes of: 5 Handstand Push-ups 10 Squat Cleans (70kg/45kg) 15 Knees-to-elbows 20 Double Unders

Monday 17/1/11

5 rounds for time of:
200 m Run
5 Deadlifts (100kg/70kg)
10 Pull-ups
20 Push-ups

Saturday 15/1/11

2 WOD Saturday

WOD 1
21-15-9 reps of:
Thrusters (40KG/30KG)
Kettlebell Swings (24KG/16KG)
Box Jump (20 in.)s

WOD 2
7min AMRAP
Complete 550m run (around the block)
then amrap of:
7 Sumo Deadlift High Pull (35KG/25KG)
7 Push Press

Friday 14/1/11

Strength
Strict pullups (Using whatever resistance you need to get out 5 reps)
5 X 3
Front Squat
5 x 5

WOD
As Many Reps As Possible for 2 Rounds (30sec or work 30 sec rest)
Rows - Calories
DB Push press - 50kg/35kg
Sumo Deadlift High Pull - 40kg/30kg
Burpees
Toes to Bar

Attached if a photo taken of the 'IWCF Helen Scores'

Thursday 13/1/11

5 rounds for time of:
5 Wall Climbs
Rest

Max Effort Box Jump

Max effort in 2mins of Deadlift (100kg/70kg)

Wednesday 12/1/11

WOD
In five minutes, complete a 400 meter run and as many rounds as possible of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
At the conclusion of the five minute set, rest for 5 minutes.
Complete a total of four sets (35 minutes in all – 20 work, 15 rest).

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Check it out by clicking on this link there are quite a few articles for free, however to get the full videos you will need to subscribe!

Tuesday 11/1/11

Strength
Strict Pullups 5 x 5
1:30 rest between sets
(Use the same load for the 5 sets)

WOD
On the minute for 15mins complete:
3 Powercleans (70-80% 1RM)
6 KB Swings (32/24kg)

Monday 10/1/11

'IWCF Helen'
3 Rounds for time:
Block run (550m)
21 KB Swings (24/16kg)
12 pullups

Scale as needed.
This is the Inner West CrossFit January Challenge. We will be completing this wod again on the last Monday of the month and there will be awards for the fastest time with the rx weight and also a award for the biggest improvement.

Saturday 8/1/11

1 Mile (1.6km) Time Trial

'Annie'
50-40-30-20-10 reps of:
Double Unders
Abmat Situps

New classes start this week
Added to the time table is a 7am session on Monday, Wednesday & Friday.

Friday 7/1/11

Katrina completing her goal of Fran rx'd this morning!

'Fran'
21-15-9 reps of:
Thrusters (42.5 / 30kg)
Pullups

Reminder the 'Helen' Challenge starts Monday.
Come in and do your best in the workout as we want to get the best base time possible!!!

Thursday 6/1/11

'Nancy'
5 Rounds of:
400m run
15 Overhead Squats (42.5/30kg)

“The IWCF January
Helen Challenge”
3 Rounds:
550m Run (Block)
21 Kettlebell Swings
12 Pullups

**THIS CHALLENGE IS OPEN TO ALL LEVELS**

The CHALLENGE: How FAST are you AND how much can you IMPROVE in a month?
Prelims: Monday January 10th, All Classes
Finals: Monday January 31st, All Classes

** PRIZES will be awarded for:

•Most improvement – Biggest % of improvement from Preliminary time to final time.

•Fastest time - 1st place

Wednesday 5/1/11

Strength
Back Squat 5 x 5 (70-75% 1RM)

WOD
"DT"
Five rounds for time of: (70kg)
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

New sessions added as of next week. A 7am-8am session will commence on Mondays, Wednesday and Fridays.

Tuesday 4/1/11

Skills
Free satnding Hand Stand practice
WOD
AMRAP in 20mins of: Taken from CrossFit Coffs Coast
200m run
9 Kettlebell Swings (24/32kg)
12 Toes to bar
15 Box Jump (20 inch)

Thanks to Mick, Jadie and Neil from CrossFit Coff Coast for making me feel welcome for a few WOD's while on Holidays.

CrossFit Sectional and Regionals Update

Update on the 2011 CrossFit Games (http://games.crossfit.com/)
The Open Sectionals begin in March, and the Regionals begin late May.
For those of you eager for information about the 2011 CrossFit Games season, here's what we have for you.

For Individual Competitors, the Open Sectionals will begin in early March and go through mid April. Each week, there will be an event to complete. You'll be able to perform it anywhere. Each performance needs to be validated, either through a video submission or by a registered CrossFit affiliate. All the details are coming, but no matter what the official rules will be, the key is fitness. The athletes who do more work in less time week after week will qualify for Regionals. Regionals will occur late May through late June. The CrossFit Games will be in late July.

Teams will compete at Regionals, but they will need to qualify through the Opens as individuals. This qualification process is similar in concept to the 07 and 08 Affiliate Cup competitions. Everyone on the team competes in the Open Sectionals and the teams with the top performers will qualify for Regionals. No limit on the number of athletes from any team that can compete in Opens. Like last year, teams qualify, so the rosters can change at each level of competition. Again, full details are coming, but the key will be bringing the fittest athletes possible.

Masters are going to have four age divisions (45-50, 50-55, 55-60, 60+) and will compete in the Opens.

As we get closer, all the details about the nature of the competitions, how to compete, the rules, limitations, and any exceptions will become clear. In the meantime, train hard, eat well, and stay healthy!