Row 5km  And we'll say it again. Don't forget your warm-up. Get your joints moving and practice some of the basic bodyweight movements before every workout. Martial arts style warm-ups work really well too.
This is not a timed workout. 3-3-3-3-3 one arm overhead press 3-3-3-3-3 one arm snatch 3-3-3-3-3 one arm clean and jerk Use kettlebells or dumbbells and go as heavy as you can  "Sports do not build character. They reveal it." - Haywood Hale Broun "The harder I practice, the luckier I get." - Gary Player "You can discover more about a person in an hour of play than in a year of conversation." - Plato Video: Basic snatch progressions ( Windows Media | YouTube)
 Our first child is due in June, 2008. Video: 12 week ultrasound ( Daily Motion)
10-9-8-7-6-5-4-3-2-1: - Back extensions
- Squats
- Sit-ups
- Lunges
 Two important considerations when performing the air squat are spine position and pelvis position. Your spine must be fully extended, think "chest up". Use your arms to help maintain this position by holding them out in front at about 45 degrees. Your pelvis should be in a position of anterior tilt, think "belt buckle points down". This position encourages the correct lumbar curve and reduces the infamous 'butt wink'. Maintain control at the hip throughout the entire movement. Video: Ken's first day ( wmv | YouTube)
Five rounds for time: - Pull-ups, 20
- Dips, ring/bar/bench, 20
- Push-ups, 20
 We have recently commenced training with the boys of Alpha Company ( Army Reserves). With six weeks to prove the validity of the CrossFit program, the boys are firing on all cylinders. Failure is not an option. Video: Alpha Company workout ( wmv | YouTube)
Three rounds for time of: - 400m run
- Kettlebell swing, 21, 20kg
- Pull-ups, 12
 Training starts at Hawthorn in two weeks. Register now for more details. Video: Henry's kettlebell day ( wmv | YouTube)
 Mike Boyle is an internationally recognised coach, educator, and consultant who often writes for T-Nation. His article " A Joint-by-Joint Approach to Training" is highly recommended.
150 wall ball shots, for time, 4kg (min.).  It's been over a year since Gloria last trained with us. But she's ba-ack! Video: Gloria's first workout of 2007 ( Windows Media | YouTube)
For time: - Row 1000 meters
- 25 Double-unders
- Row 750 meters
- 50 Double-unders
- Row 500 meters
- 100 Double-unders
 We're actually talking about sugar but any chance to quote the bard is worth taking. Here are some names for sugar: - sucrose
- sorbitol
- xylitol
- disaccharides
- glucose
- maltose
- mannitol
- corn syrup
- lactose
Beware of how much sugar is actually contained in your foods.
In 20 minutes, do as many rounds as possible of:  Do you know how much sugar you are consuming? Take a look at this: - can of soft drink, 40g
- flavoured milk, 12g
- fruit juice, 10g
- chocolate bar, 16g
That's a pretty hefty load for you pancreas, right there! Leigh Hunter - one of the Clifton Hill crew - and his wife recently welcomed their first child, Ella Grace, into the world. Ella was in a rush to leave the womb and weighed in at 5lb 3oz. The team at CrossFit Victoria extend their warmest congratulations to the happy family.
 It's too dark. It's too cold. I don't have any equipment. There's not enough room. I don't have the time. Bollocks! Shut up and train!
Ten rounds: - 10 overhead squats, 1/4-1/2 bwt
 Coach Greg Glassman has never been one to mince his words. "People ask me, 'what do I do for abs?'... I tell them, 'stabilise the mid-line like a motherf@#!er, that's what you do'."
And that's one of the reasons that you're doing overhead squats today.
Ten rounds for time of: - box jumps, 10
- pull-ups, 10
 The warm-up and cool down phases of your training are just as - if not more - important than you actual workout. These are methods of preemptive recovery and will allow to workout harder and more regularly. The CrossFit Warm-up is as complete a warm-up as you will find. In fact, most people see it as a workout in itself. Don't skip it!
Time to practice your O-lift basics. 5 sets of 3 of each of the following: - snatch grip deadlift
- snatch grip overhead press (behind the head)
- snatch grip push jerk (behind the head)
- drop snatch balance (behind the head)
Start with a comfortable weight and increase it each set until your final set is at about 80% of your 1RM. Now, (if you know what you are doing) try 5 x 3 power snatches from the high hang position.  It's your last chance this year to train with Peter Trapp at our Clifton Hill venue. Peter has just completed his Level 2 Track & Field certification and is currently finishing the course work for his Level 1 Olympic Weightlifting certification. You will be hard pressed to find a better educated, more passionate coach. Do yourself a favour and finish the year with Peter. Contact him directly on 0402 796 052 or register online.
 - plan your week's meals before you leave home
- always have a list and stick to it
- read the labels of processed foods
- stay toward to outer aisles where the fresh food is
- don't buy food because it's on special (unless it's on your list)
- buy in-season fruits and vegetables
- buy nuts, seeds, fruit and vegetables for snacks
- go to the market for fresh food (if you can)
- don't go shopping on an empty stomach
- stick to your budget
Three rounds: - 750m row
- box jumps, 20
- pull-ups, 20
- burpies, 20
 Taking the next step in any venture often requires expert assistance. If you are stagnating or are unsure of how to progress then it's time for you to find a coach. This idea extends past fitness training and can be applied to business, life, sports and many others areas.
5-5-5-5-5-5-5-5: So, you warm-up to a point where you will lift your 5RM (5 repetition maximum) for 8 sets. This is not a time-limited workout.  This workout is best completed with an Olympic bar and bumpers (so you can dump it if need be). However, you can always lift whatever you've got. Find something heavy and go at it. Remember, it gets harder the more awkward the object you lift is.
For time:  Learn more about what you eat at these sites:
 We all need a break from our busy schedule at some point. Remember, rewarding yourself with some time off is very important. There's no use working so hard that you burn out. So, where do you want to go next?
Today it's time for some powerlifting! You need a power rack for this workout. A very thorough warmup should be done before you commence your work sets. We suggest 2 rounds of the CFWU followed by some medium weight kettlebell swings and snatches (rep range should be around 20) . Set the pins in the power rack so that the bar sits just below your knees. Remember all you have learned about deadlifting and do not at any stage compromise your form. Lifting off pins has as much risk as deadlifting off the floor if you do not pay attention to your form and technique. Check out www.crossfit.com and www.westside-barbell.com for great information on deadlifting. You will perform a total of 6 sets:
- 3 reps 70% 1RM (based on floor deadlift)
- 3 reps 100% 1RM
- 3 reps 120% 1RM
- 3 reps 125% 1RM
- 2 reps 130% 1RM
- 1 rep 135% 1RM
So as an example say your best ever deadlift is 160kg the above would progress as thus: - 112kg
- 160kg
- 192kg
- 200kg
- 208kg
- 216kg
Give the above a try for the sake of variety. PLEASE TRAIN SAFE. If the percentages listed above are unachievable or just don't feel right then use common sense and be conservative! Try: - 3 reps 70% 1RM
- 3 reps 85% 1RM
- 3 reps 100% 1RM
- 3 reps 110% 1RM
- 2 reps 120% 1RM
- 1 rep 125% 1RM
For time: - 10 pull-ups
- 100m sprint
- 20 pull-ups
- 200m sprint
- 30 pull-ups
- 400m sprint
- 30 pull-ups
- 200m sprint
- 20 pull-ups
- 100m sprint
- 10 pull-ups
Substitute inverted rows for pull-ups as required.  Training wherever you can and whenever you can - that's some spirit. When we visited Las Vegas in August it was 42 in the shade, but we still trained our asses off.
For time:
Use 50kg, 40kg, 30kg, 20kg or broomstick as needed and post time and load to comments.
 Apart from the killer workouts, the collective expertise, the unparalleled results, the goods times and the fun, CrossFit is successful due to the community that has developed as we sweat, learn and grow together. On our recent trip to the USA, we were welcomed like family. Beds were offered, dinners were had, and a lot was learned. There are many other fitness movements out there but I doubt the sense of community is as strong as CrossFit. Please tell us about your experiences.
 If you really want to do something today then practice your handstands. How long can you stay up? How far can you walk? Can you do a full handstand push-up?
For time: - 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
 Hey, no one said that CrossFit was an easy fitness regime. If you push yourself in today's workout don't be surprised if you lose a little skin in the process. It happens to us all. Eventually your hands will toughen up - as will the rest of you - and these things won't bother you anymore. Suck it up!
Three rounds (for time): - kettlebell clean & press, 25 each side
- kettlebell swing, Russian, 25 each side
- kettlebell snatch, 25 each side
 Kettlebells rock! They are such a simple yet effective training device. There are almost limitless variations of exercises that you can perform with kettlebells. Check out this video of Jeff Martone showing some crazy stuff. Note: Blogger went crazy again. Sorry for the delayed post.
Five rounds (for time): - 10 burpies
- 20 push-ups
- 30 overhead broomstick squats
- 40 sit-ups
- 50 double unders
 We love these guys... goanimal.com.
 If you have photos of your training and want to see them on the web, please get in touch and we will post them with our workouts. The only requirement is that the workouts must be CrossFit; no Swiss balls or a bicep curls! :o)
For time: - 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
If you can't do muscle-ups substitute ring pull-ups and ring dips (therefore replace 5 muscles-up with 5 ring pull-ups + 5 ring dips).  "I am doing 200% more exercise than I otherwise would and am pushing myself much harder as part of a group than I would just heading out solo or even with a friend." (Heather, Event Producer) "I'd like to take this opportunity to thank you for the training I've received - it's been a fantastic experience and has changed my training methodology forever." (Anthony, Soldier) "I was apprehensive about starting out with Crossfit Victoria, but nearly 1 year on I can say it's the best decision I've made in a long time! My fitness has improved greatly and even now I am still tested from week to week with the workouts." (Damian, Chef)
Choose one of: - 500m swim
- 5km row
- 7.5km run
- 50km ride
Record your time.  Which do you think is worse for you? A story in the Herald-Sun on July 20, 2006, reported that it is more detrimental to your health to miss your recommended daily intake of vegetables than it is to have unsafe sex or abuse drugs and alcohol. A 2005 report noted that not eating your vegies reduces your life expectancy by 3.3%, where alcohol abuse caused a 3.1% reduction and unsafe sex and illicit drug use just 1.5%. The report found that 60% of Australian adults eat only 1-2 vegies a day where the recommendation is two pieces of fruit and 5 vegies. So, are you getting enough?
21-15-9:  Someone recently reminded me of a Lance Armstrong quote that goes something like: "Pain is temporary, quitting lasts forever."Apply this attitude to your training and your results will be outstanding.
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