The story so far

We have been affiliated with the fine people of CrossFit for over a year now. In that time we have trained hundreds of people from various backgrounds. We've had our ups and downs and a lot of fun along the way. Thanks to everyone who has been involved.

Here's a video that captures our first year as an affiliate.

The warm-up:

• CFWU repeated twice
  
• Medium weight kettle bell swings 30 reps

The workout:

• Tabata Deadlifts @ 60% of your 1RM*

So, that's 4 minutes of interval lifting; 20 seconds of work and then 10 seconds of rest for a total of 8 rounds.

*1RM is shorthand for one repetition maximum and is the term used to describe the maximum amount you can lift for one rep. Find out your 1RM with this tool.

The Black Box

One of the great gyms we visited in the USA was "The Black Box", home to CrossFit NYC. These guys are animals.

For time:

• 50 double unders
• 25 handstand push-ups
• 40 double unders
• 20 handstand push-ups
• 30 double unders
• 15 handstand push-ups
• 20 double unders
• 10 handstand push-ups
• 10 double unders
• 5 handstand push-ups
  

Aaron teaches HSPUs

When Aaron visited Clifton Hill a little while back he gave a short intro into how to develop the handstand push-up (HSPU). Here's the video.

Note: this WOD was posted early due to a well deserved break from Friday-Monday.

For time:

• 100 tyre flips
  

Odd objects

Lifting equipment in the gym is all well and good but it doesn't really mimic what we do in our day to day lives. Sure, it's a fairly close approximation but you can go one better. Find some odd-shaped objects around your house or workplace and use these to exercise. Some really challenging items include: beer kegs, tyres, sand bags, boxing bags, stones, ammunition cases and laden suitcases.

Note: this WOD was posted early due to a well deserved break from Friday-Monday.

The first muscle-up

Last week, Aaron Wilson - a close friend of the CFV crew - came to train at Clifton Hill. After a typically nasty workout, Aaron gave us some tips on progressing to achieving the muscle up.

Adam decided to give it a crack and pulled it off for the first time ever! Of course the camera was in his pocket at the time so there is no evidence other than the testimony of those that witnessed the event. Upon trying to relive his glory in front of the camera he failed again as this video shows.

Note: this WOD was posted early due to a well deserved break from Friday-Monday.

For time:

• 50 push-ups
  
• 50 box jumps, high
  
• 50 sit-ups
• 50 wall ball shots, >4kg
• 50 lunges
• 50 double unders
• 50 burpies
  

One morning in Clifton Hill

The current crew at Clifton Hill are moving so fast these days we can't even catch them clearly in photos. :o) The above shot was taken midway through a workout of 100 squats, followed by a 400m run and then another 100 squats. Nice.

Note: this WOD was posted early due to a well deserved break from Friday-Monday.

For time:

• row 5km
  

Setting up a home gym

Got some cash? Don't want to waste it on a gym membership? Here's a list of gear that you can buy to set-up a home gym for under $1000...

• Olympic rings (buy now)
• Olympic bar and bumper plates (try Ebay)
  
• Skipping rope (from the Heart Foundation)
  
• Dowel or PVC (from your local hardware store)
• Medicine ball (try Crazy Cheap Fitness)

If you can't install a pull-up bar at home, find one at your local park or school ground. Also, find something that you can use for box jumps.

And there you have it: a damn fine home gym!

21-18-15-12-9 reps for time of:

• Deadlift
• Hang Power Clean
• Front Squat
• Push Jerk

Aim for 40kg on the bar. Reduce this amount in 5kg increments to find a scaled load that's right for you.

Tell us a story

What's been your greatest (or worst) experience with CrossFit training?

Putting it all on the line

So, you want to get the most out of your workouts do you? The difference between amazing results and just good results is your choice to leave it all in the gym/park/garage. If you hold back, you are holding your results back. By the end of a CrossFit workout you should be on the ground.

For time:

• 100 burpie pull-ups

That's right - do a burpie and catch the bar on the jump and do a pull-up.
Chest must hit the deck on the push-up and chin must clear the bar on the pull-up.

Win a t-shirt

Here's a video of Amundson doing it. Beat his time this week and you get a free CrossFit Victoria t-shirt. We will need to see the video as proof and it will be posted here.

Three rounds for time:

• 25 power snatches, 1/2 - 2/3 bwt
  
• 25 power cleans, 2/3 - 3/4 bwt
  

Set up two bars with the appropriate loads and go for broke.

The hook grip

If you want to lift heavy, then you simply have to use the hook grip. There are no secrets. Use the grip, lock the bar tight and lift. Sure, it's uncomfortable at first but it will soon become second nature.

For time:

• 25 kettlebell snatches (left & right), 20kg
• 50 box jumps (as high as you can go)
• 50 pull-ups
• 25 burpies
• 25 ring dips
• 50 double unders
• 400m farmer's walk, 1/2bwt - 2/3bwt
  

Learning to fight

Tony Blauer (with Adam in the pic above) is one of the world's foremost authorities on close quarters combat. His SPEAR System has changed the way many think about personal protection and self-defence. We highly recommend that you familiarise yourself with Tony's stuff. He's a damn nice guy too.

Here's a clip of one of the drills we covered at the Valencia CrossFit certification.

The group dynamic

Humans are inherently competitive creatures. We don't like to lose. CrossFit Victoria group training uses this competitive motivation to illicit some amazing efforts from our athletes. We just write up the WOD and call "3...2...1...go!". What happens next has to been experienced to be fully understood.

3-3-2-2-2-1-1-1:

• front squat
  

A solid rack

A solid rack position - as shown about by Simon McCoy - is paramount to a correct front squat. Elbows must be raised high to allow the weight to be taken on the shoulders and not through the hands and arms. You will not be able to lift significant loads without a correct rack position.

A time for learning

Mike Robertson, a man who has made a name for himself as one of the premier performance coaches in the world is coming to Australia to present his revolutionary corrective exercise/
performance enhancement ideas. He has coached several National champions in
US Collegiate ranks, as well as many current stars of the NFL, NBA and Major
League Baseball.

Our friends at Centrality are running this event and we can't recommend it highly enough. Get along and you will meet some of the CrossFit Victoria crew. Read the flyer for more info. If you book a spot, be sure to tell Paul at Centrality where you got the info.

5km run, cross-country, for time.

It's important too

Just because you don't like to run doesn't mean you get to be a sissy and skip these WODs. Put on your shoes, suck it up and get out there.

Three rounds for time:

• Wall ball, 7kg
• Sumo deadlift w/ high pull, 35kg
• Box jumps or squat jumps
• Push press, 35kg
• Skipping (double unders preferably)
  

60 seconds per station, 60 seconds rest after each round.
Count your reps on each. Double unders = 1 rep, 3 singles = 1 rep.

Okay, so it's not a dramatic change but it does make it less equipment-intensive.

We've created a monster

The guys at South Yarra Sports are now running classes in association with CrossFit Victoria. We've put the guys through their paces and skilled them up. Now, they are unleashing their own unique brand of CrossFit torture. What have we done? :o)

The old blog

You may have noticed that we've recently changed things around a little bit. The workouts and the blog posts are all now appearing here on the main page. It makes everything a bit easier for all involved; easier for you to navigate and easier for us to create.

You can still read the posts from the old blog if you want to. We think there's some pretty good stuff in there. It's right here.

New t-shirt designs

Okay people, take a look at our new t-shirt designs right here and if you like 'em place an order. This will be a limited run. We will be printing to order. And they are only $30 (saving $5). Get in now!

From Peter Trapp:

So did you try the squats yesterday?
Why not try the same with push-ups today?

Set the clock and see how long it takes you to do 500 push-ups.

Reduce the number of reps as dictated by your ability and current fitness level but don't wimp out.

Post your results.

It's a sign

If you see this sign around town then you'll know we're around. Make sure that you come over and say "hi". You can even join in for a workout if you want to.

From Peter Trapp:

500 squats for time.

Go deep (sit down to touch a medicine ball).
Post your results.

Training in the park

Earlier this year, we spent a lot of time training outdoors at HA Smith Reserve in Hawthorn. We want to do it all again now that the weather is a bit more conducive to outdoor training. So, are you interested? And where else would you like to train? If there's enough demand, we'll make sure you get some great training done before summer.

The Clifton Hill group is doing this today. Have a crack at it.

Three rounds for time of:

• 400m run
• 21 kettlebell swings, 24kg (use a lighter weight to scale)
  
• 12 Pull-ups (substitute inverted rows as required)

Push through

I recently received an email from Justin Triquet of Virginia, USA who is about to open a new CrossFit affiliate. After explaining a crazy WOD that he had just completed, he signed off with the following:

Happy 40th birthday Peter!

That's right, the big man himself, the master of all things sandbag, the demented creator of WODs is 40 today.

Happy birthday Peter.

And may there be many more days of pain in the park to come.

Peter says: Pick up a very heavy pair of kettlebells, dumbbells or whatever* and walk for maximum distance in 20 minutes. On completion of this do 100 sit-ups.

*a heavy sandbag or punching bag can be used; "bearhug" it.

Get some gear

We are now able to accept online credit card payments for Olympic rings and CrossFit Victoria t-shirts. To place an order, take a look at our training gear. New t-shirts are being printed next week, so get in now if you want one.

Max rounds in 15 minutes of:

• 10 ring dips (0r 15 bar dips)
• 10 box jumps

The fundamentals

Don't get carried away with all the advanced exercises too soon. There is no benefit in attempting snatches, kettlebells swings and the like if you can't squat and deadlift safely. Similarly, you have no place on the bench press if you can't perform a push-up properly.

Practice the fundamentals diligently and then progress to the more advanced exercises. This way you will be less likely to get injured and you will progress more steadily and therefore benefit fully from your training.

For time:

• Deadlift your bodyweight 100 times.

Do not get sloppy with technique!
If you can't deadlift your body weight aim for 75% or 50%.

Six weeks of CrossFit

The next CrossFit Victoria group intensive starts very soon. It's 18 sessions of constantly varied, functional movement performed at high intensity with Peter's own special brand of strongman training thrown in too.

Pick up the phone and call Peter directly on 0402 796 052 to get all the info and to book your place.

Congratulations

Two of our favourites here at CrossFit Victoria - Mat & Alli - recently welcomed their first child into the world. Livian Khao Youn was born on October 2nd.

We want to extend a big congratulations to the family. We can't wait to get Livian out in the park. :o)

Five rounds for time of:

• 400m run or 500m row
• 30 squats
• 20 sit-ups
• 10 handstand push-ups
  

What if I don't have time for all of this?

It is a common sentiment to feel that because of the obligations of career and family that you don't have the time to become as fit as you might like. Here's the good news: world class, age group strength and conditioning is obtainable through an hour a day six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. Athletes that train for hours a day are developing skill or training for sports that include adaptations inconsistent with elite strength and conditioning. Past one hour, more is not better!

This excerpt is taken from the CrossFit Journal.

Run 5kms.

The great outdoors

Don't lock yourself up in a gym or in your garage. Get outdoors and workout too. Remember that part of the fun - if you can call it that - of CrossFit is the many, varied exercises that you can perform in as many combinations as you can think of. So, think up something new, get outdoors and work.

Max. rounds in 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats
  

Use what you've got

You don't need a gym full of equipment to train hard. You can make do with stuff you might already have at home (or nearby).

Some ideas:

• Do your chin-ups on a tree branch
• Use spare tyres for weights
• Got a punching bag, use that too
• Do your overhead squats with some dowel or pvc pipe
• Use a park bench for box jumps

Now get out there and get CrossFit.

Time for a breather.

CrossFit Victoria Tees

Do you want your own CrossFit Victoria t-shirt?

We are now taking advanced orders.

Send us your details and your size via our contact page.
If you've got any ideas for a new tag line, leave a comment.

As many rounds in 25 minutes as you can of:

• 15 burpies
• 15 Deadlifts (male 50kg, female 30kg)
• 200 meter run

Community

Did you know that there are over 220 CrossFit affiliates in over 10 countries? There are eight here in Australia! These numbers are growing every day.

The CrossFit community is one that is friendly, welcoming and open. We share what we know and ask questions about what what we don't. We tell everyone what we think about certain workouts and we list our workout results for comment by others. We encourage discussion (even friendly disagreement). This sense of community and belonging is key to the ongoing success of CrossFit. Whether you train at a CrossFit gym or by yourself or with friends, you are part of our community. Thanks for your support, your input and thanks for working towards elite fitness.

Yours in fitness, Adam.

Three rounds for time:

• Box jumps, 50
• Overhead squats, 30kg, 50
• Double unders, 50
  

Your limits

The full potential of the CrossFit model cannot be discovered until you decide to consistently test your limits. This model does not accept the mediocre; it demands your best. When you give your best it rewards you with results that you may have thought unattainable.

Today, go all out. Leave everything in the gym. And tell us how you went.