Complex #1Perform 5 reps of each exercise: - front squat
- push press
- thruster
- split jerk
Rest for 30 seconds and then repeat a total of 5 times Complex #2Perform 10 reps of each exercise: - power snatch
- overhead squat
Rest for 60 seconds and then repeat a total of 5 times Notes
- Don't put the bar down
- Select a weight that is very challenging
If you're anything like the rest of us, you've had your fair share of sports-related injuries. Don't just accept the pain and limitations of these. Do something about it. Educate yourself. See a professional. Be proactive! Link: Virtual Sports Injury Clinic
Five rounds for time: - 200m row (or swim)
- 20 push-ups
- 20 box jumps
Link: Articles that you should read
I'm having a bit of a love affair with T-Nation at the moment. A man could spend 8 hours a day on this site and not get through all of the articles. It is massive (much like the dudes in the photos). Today, I found a great article by Alwyn Cosgrove called Complexes for Fat Loss. Being that so many people I meet are interested in fat loss, I thought it was well worth introducing it here. Here's an excerpt: I'm a huge believer in using the "alternating set" system when training. For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, exercise two for a set, rest 60 seconds or so, and continue. This allows me to increase work density while still getting "true" rest.
In other words, I perform a set of squats, rest 60 seconds, perform a set of push-ups, rest 60 seconds, and repeat. So, in effect, I've almost tripled the rest period between squat sets (60 seconds plus time taken for push-ups plus 60 seconds) as opposed to using a straight set system. And for fat loss training, it's unparalleled.Read on.
Eight rounds of: - 500m row
- then you have one minute to complete 20 push-ups and 20 sit-ups before the next round starts
 On board the Concept2 Video: Row Corrections Part 2: Greg Hammond (WMV format)
Three rounds, 21-15- and 9 reps, for time of: - 95 pound (approx. 43kg) Thruster
- Pull-ups
 What does your push press look like?
For 30 minutes practice: - handstands
- cartwheels
- forward rolls
Incorporate variations into the movements. Try round-offs, jumping rolls, handstand push-ups. paralette work. Have fun! We have almost signed on the dotted line to take possession of our new dedicated venue just outside the Melbourne CBD. This is the culmination of a lot of hard work. What do you want to see at our new place? Please add a comment with your input.
For time: - 50 push-ups
- 25 box jumps, 60cm
- 50 ring dips
- 25 wall ball shots, 7kg, 10ft target
- 50 supine rows
- 25 ball slams, 7kg
- 50 walking lunges
- 25 burpies
Have you got a photo of yourself doing a CrossFit workout? Send us an email and we'll post it with a future WOD.
Let your body have some time off. Train your brain instead. Turn off the TV. Read a book. Talk to your family.
Complete three rounds for time of: - 40 pound Dumbbell snatch, 21 reps, right arm
- 21 L Pull-ups
- 40 pound Dumbbell snatch, 21 reps, left arm
- 21 L Pull-ups
 Jon Gilson of CrossFit Boston Link: Jon Gilson teaches the power clean and push jerk at CrossFit Boston
Complete as many rounds in twenty minutes as you can of: - 2x Muscle-ups
- 4x Handstand Push-ups
- 8x 2-Pood Kettlebell swings
 This workout is dedicated to the memory of Chief Petty Officer Nate Hardy
 Stick warm-up outdoors
5 x 400m run or 5 x 500m row. Rest for 2 minutes between each effort.  Happy Valentine's Day
50-40-30-20-10: - box jumps, 60cm
- knees to elbows
- ring rows
 The aftermath
For time: - Turkish get-ups, 16kg kettlebell, 21 each side
- Pull-ups, 21
- Turkish get-ups, 16kg kettlebell, 15 each side
- Pull-ups, 15
- Turkish get-ups, 16kg kettlebell, 9 each side
- Pull-ups, 9
 TGUs outdoors
 The calm before the storm
Five rounds for time: - single arm kettlebell swings, 10ea
- one arm kettlebell clean & press, 10ea
- one arm kettlebell snatch, 10ea
Use a 16kg kettlebell. Scale to 12kg if necessary. Using dumbbells is an alternative.  Kettlebell training before sunrise
For time: - push-ups, 50
- squats, 50
- back extensions, 50
- box jumps, 50
- pull-ups, 50
 Practicing handstands
5-5-5-5-5: Hang power snatch 3-3-3-3-3: Hang snatch 1-1-1: Snatch  Nothin' like a good old push-up in the morning Link: Wikipedia - push-up info
 Yay BURPIES!
"Cindy"
Complete as many rounds in 20 minutes as you can of: - 5 Pull-ups
- 10 Push-ups
- 15 Squats
OR "Mary"
Complete as many rounds in 20 minutes as you can of: - 5 Handstand Push-ups
- 10 One legged squats, alternating
- 15 Pull-ups
 Midway through Helen at Hawthorn
5-5-5-3-3-3-1-1-1: Deadlifts  Henry training at South Yarra Link: Kettlebell articles at BodyBuilding.com
Three rounds for time: - run 400m
- kettlebell swings, 21, 20kg
- pull-ups, 12
 The prescription Video: Helen at Hawthorn
 Warm-up - it's important! Link: Is this a good warm-up? (video)
Complete the following: - run 400m
- walk 100m
- run 300m
- walk 200m
- run 200m
- walk 300m
- run 100m
- walk 400m
Run like you stole something! The walks are your rest period.  Alpha Coy with ropes
300 wall ball shots for time. Choose the weight that's right for you.  Wall ball at Hawthorn Link: Functionality and Wall Ball (CF Journal)
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