Five rounds for time: - bodyweight bench press, 10
- bodyweight back squat, 10
- bodyweight dead-lift, 10
 Fi from CrossFit Nth Qld jumping for joy Link: Australian Parkour Association
Three rounds for time:  Adding complexity to a simple exercise Link: "What if It's All Been a Big Fat Lie?" by Gary Taubes
4-4-4-3-3-3-2-2-1-1: As always, work towards a personal best.  It's never too early for CrossFit Link: Energy Pathways
Complete three rounds for time of: - 95 pound Squat clean, 30 reps
- 30 Pull-ups
- Run 800 meters
 Alpha Company are now fitter than ever This workout is dedicated to Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
15 minutes of: - pull-ups, 10
- squat jumps, 20
- sit-ups, 30
 Everyone at CrossFit Victoria wishes you a Merry Christmas. Thank you for being part of our community in 2007. We hope to see you in the gym or in the park or online or wherever in 2008.
Five rounds for time: - swings, 20kg, 50
- one arm presses, 16kg, 25 each side
- one arm snatches, 16kg, 25 each side
- farmer's walk, 2 x 20kg, 200m
 Tim just clocked a 7:17 on a scaled Helen Link: RossTraining.com
Run as many laps of a 400m track as possible in 20 minutes.  Keeping it simple. No weights, no problem. Link: Combat Fitness : upper lower and core body conditioning exercises
Farmer's walk, 1/3-1/2 bwt, 3 x 400m (rest for 1 min after each round). Every time the weight touches the ground, do 10 burpies. 
For time: - row, 1km
- wall ball, 7kg, 50
- run, 400m
- box jumps, 45-60cm, 50
- row, 500m
- walking lunges, 30
- run, 100m
- burpies, 10
 Sure, it's the Silly Season. Sure, there are lots of parties to go to. Sure, you deserve to let your hair down. Just don't throw all of your hard work away in a week or two.
Five rounds for time of: - power snatch, 1/2 bwt, 30
- burpies, 20
- pull-ups, 10
 One of the biggest mistakes we see is athletes not completing the full range of movement in exercises (push-ups are the biggest problem). You are cheating yourself and no-one else when you don't do the whole movement every time. Be diligent and honest and you will see better results.
 We highly recommend having a bottle filled with water within reach all day, everyday (especially when training). Far too many people are dehydrated and don't even know it. Regularly drinking water is the cheapest way to stay healthy.
Three rounds for time: - Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
 Click here and become a member of our growing online community. Ask questions, post your results, enjoy.
21-15-9: - handstand push-ups
- ring dips
- push-ups
 It's okay to take a break if you really have to. If your safety is at risk, then take a breath. It's better to get through the workout than succumb to injury.
For time: - 100 box jumps on the highest box you can manage
 Intensity is what brings about the phenomenal results that we see from CrossFit workouts. If you don't dig deep when it hurts, you will be missing out on the true essence of this program.
 What do you look like when you finish your workouts?
1-1-1-1-1-1-1:  Remembering how many rounds you've completed in a strenuous workout can be pretty tough. Pvt Heaney has the right idea (above) marking his completed rounds in the dirt.
5km run for time.  Mat's back. He's been doing the whole just-became-a-dad thing for a little while. His first workout back was Helen. You can see the result in the above photo.
For time: - 50 hang power snatches, 1/2 bwt
- 50 pull-ups
- 30 hang power snatches, 1/2 bwt
- 30 pull-ups
- 10 hang power snatches, 1/2 bwt
- 10 pull-ups
 The end of year workout and BBQ was held at Clifton Hill on Sunday. We all did Helen (modified to include supine pull-ups as we don't have a proper bar yet and scaled appropriately). There were three sub-10 minute results. Well done to all who attempted the workout. If you've done it before you know it's a killer. Thank you to everyone who came out. A big thanks to Garry for cooking the BBQ! If you want to try CrossFit group classes, drop into our Hawthorn venue this Thursday or next at 6.30pm. We are offering free sessions for all on both days. Call 1300 13 41 10 for more info.
 When you are in the gym: put it all on the line. Don't hold back. Don't save yourself for tomorrow. Go hard and then go home.
For 30 minutes, practice: - forward rolls
- handstands
- cartwheels
- handstand push-ups
- handstand walking
 Most would say "practice makes perfect" but it's truer to say that "perfect practice makes perfect". Make sure that when you are practicing something that you are practicing it right. If you are practicing incorrectly then you are reinforcing bad habits. This will slow your progress rather than speed it up. Find a good coach, read a good book, collect sound information and then practice, practice, practice.
21-15-9: - kettlebell swings, 16kg
- pull-ups
 Can you get a solid workout in just 3 minutes? Ah, yes. This workout is one of them. Do it at pace and you will find out for yourself. Expect a massive load on your cardiovascular system. Expect muscular fatigue. Expect to be lying down for a while afterwards. Expect to be elated that you finished it. Video: Adam's 3 minute workout ( Windows Media | YouTube).
For time:  The start position of a deadlift is not like a squat. Check out exrx.net's explanations of the deadlift and the squat to learn more. See the difference? Post questions to comments.
 Healthy eating requires an understanding of calories restriction. You should be aiming to eat foods that are low in calories yet high in nutrients. We just found CalorieConnect, a great database of foods and their calorie and nutrient breakdown. Use it!
Five rounds for max reps of: - Body weight bench press
- Pull-ups
 Have you joined our mailing list? As a member you will receive fortnightly health & fitness articles and special offers. Join now and receive a free e-book and three free group sessions.
1-1-1-1-1-1-1 Back squat Go for a new personal best.  We know that very few people follow these workouts every day. We know that you pick and choose. It's okay to do that providing that you are still getting a complete range of challenges. Don't just pick the heavy lifts, or the mono-structural cardio. You are not doing CrossFit training unless you are covering all of your bases. Our break-up workout and BBQ will be held this coming Sunday from 10:30am at George Knott Reserve, Clifton Hill. Please join us. Send your acceptance now.
Five rounds: - 500m row
- 25 pull-ups
- 25 box jumps
 Never be satisfied if you know that your technique needs work. Squatting - for example - is a simple movement that can get very complicated. Remember these fews things and practice, practice, practice: - chest up
- weight on the heels
- hips deep
- strong and stable
Video: Susan's scaled WOD ( Windows Media | YouTube)
 Check out some of the other CrossFit affiliates from around the world, there are now over 250!
For time: - 50 Box jump, 60cm box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 16kg+
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 20kg
- 50 Back extensions
- 50 Wall ball shots, 8kg ball
- 50 Burpees
- 50 Double unders
 Don't go losing the plot now that December has arrived. Sure, there are staff parties and family shindigs to go to. But that doesn't mean that you can get sloshed at every chance, forget about exercise and generally throw all of your good work out the window. Stay focused.
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