Complete one round of Tabata intervals for each of the following. There is no rest between rounds. One Tabata round is 8 intervals of 20 seconds of work followed by 10 seconds of rest. The exercises: - rowing
- wall ball, 7kg
- push-ups
- box jumps, 60cm
Can you do handstands? Why not? Practice them today.
3-3-3-2-2-2-1-1-1: Front squat
Five rounds (for time): - Single arm snatch, 20kg, 10 each side
- Box jumps, 60cm, 20
- Renegade man-makers, 2x 20kg, 20
Flannery is a strong, strong girl. Check out her stuff here (just click on the "Training for V10 in Morrison" video link.
CrossFit Watertown are at it again. This time they've written a cool article about overcoming your fear of box jumps. Read it here.
Three rounds: - Run 400m
- Rest 2 minutes
- Run 200m
- Rest 2 minutes
- Run 100m
- Rest 2 minutes
21-15-9: - Turkish get-ups, 20kg
- Pull-ups
For time: - 10 burpies
- 20 pull-ups
- 30 double-unders
- 40 push-ups
- 50 back extensions
- 50 burpies
- 40 pull-ups
- 30 double-unders
- 20 push-ups
- 10 back extensions
This question comes up with surprising semi-regularity: Is CrossFit a cult? I could haul out the Merriam-Webster's dictionary and prove that CrossFit doesn't meet the first four definitions for cult, but then there's the tricky fifth definition: "a: great devotion to a person, idea, object, movement, or work (as a film or book); especially: such devotion regarded as a literary or intellectual fad b: the object of such devotion c: a usually small group of people characterized by such a devotion." Whoops. Busted. Maybe we are a cult. Read more from CrossFit Waterdale.
In the UK and Europe, the earliest Easter eggs were painted and decorated hen, duck or goose eggs, a practice still carried on in parts of the world today. As time went by, artificial eggs were made and by the end of the 17th century, manufactured eggs were available for purchase at Easter, for giving as Easter gifts and presents.... read on
Complete one of: - 1500m swim
- 5000m run
- 1000 double unders
- 40km ride
- 3500m row
Complete as many rounds in 20 minutes as you can of: - Run 400 meters
- Max rep Pull-ups
5-5-4-3-2-2-1-1: Rest, then 50 burpies.
Lisbeth Darsh has written another great article, here's a taste... Here is where I leave it all on the floor. Here, at CrossFit Watertown, I sweat, toil, and labor my way through WODs named for heroes and WODs named for beautiful women and WODs that have names like "10 Rounds of Garbage" and "That F**king One" only because I gave them those names. Here is where I swear like a longshoreman, sweat and shake in delirium, and beat myself into the ground with each thruster rep and each horribly inadequate pull-up. It's penance or punishment. Or more like purgatory. But I need it. I crave it. CrossFit is a drug, like they say. If I was cut off from it, I really don't know what I would do. At this point, I am willing to throw rocks through car windows and steal spare change in order to feed my habit. I am an addict. Ragged calluses are my track marks. Link: Read on.
50 power cleans for time at half bodyweight
50-40-30-20-10: - double unders
- inverted rows (aka supine pull-ups)
- squat jumps
For time: - 25 kettlebell snatches, L&R
- 25 kettlebell swings, L&R
- 25 kettlebell clean & presses, L&R
- 25 kettlebell TGUs, L&R
Choose a difficult load.
Ten rounds for time of: - 50m swim or sprint
- 10 burpies
21-18-15-12-9-6-3: - Overhead squat, 30kg
- L pull-ups
- Push-ups
The humans body is one of the most complex machines ever developed. It has numerous interacting systems that result in the ability to achieve some truly amazing feats. How much do you know about your body? Link: The Hosford Muscle Tables
3-3-3-3-3-3: back squat. Go heavy.  We train vampires too
Five rounds for time of: - 400m run
- 50 squats
- 30 back extensions
 Indoors at Hawthorn
For time: - 100 pull-ups
- 100 box jumps
- 100 push-ups
- 100 walking lunges
 Early morning at Clifton Hill
 Outdoors at Hawthorn Children are like sponges. They soak up all the information that you can throw at them. At what point do we adults lose this ability? I don't think that we do. I think that we just get lazy. Well, not today, dear friends. Turn off the TV it's time to learn! Here are some great links:
100 deadlifts @ 100kg (for time). Be sensible. Scale as necessary. Partition as required. Strict form is essential.  Even the ladies love the deads :o)
10x 100m sprint. Precisely 90sec rest between efforts. Record your times.  Our new home That's right boys and girls, we are opening a dedicated CrossFit Victoria gym in the (very) near future. And we're pretty excited about it. We are offering a limited number of Foundation Memberships. These will see you receive half price training for one year as well as ongoing discounts (some conditions apply). If you are interested, please contact us now.
Five rounds for time (60sec per station) of: - Wall-ball, 8kg ball, 10 ft target. (reps)
- Power snatch: 30kg (reps)
- Burpies (reps)
- Turkish Get-up, 15kg dumbbell (reps)
- Row (calories)
Make sure that someone is counting your reps. Your score is the total reps (and rowing calories) for the entire workout. Rest for one minute between rounds. You may scale the workout to three rounds. Scale loads as appropriate. Lisbeth Darsh is the owner/trainer at CrossFit Watertown, she has a unique perspective on CrossFit. Why? Because she's a female. And CrossFit is aimed at men right? Um, maybe not.  I'm a woman and I'm confused: I love CrossFit even though, according to the dominant theories on women and competition, I should not. CrossFit, with its quasi-military culture, posting of standings, and inherent performance-oriented hierarchy should make me want to run screaming in the other direction toward some scrapbooking club or, at least, a nail salon. (Lucky for me, I don't like either place. In fact, I'd rather have my nails pulled out than endure another vacuous conversation centering on hair or nails or whether somebody's butt looks big in a pair of jeans.)
CrossFit is a competitive beast. We grunt, lift heavy weights, talk about "snatches" and, when someone fails to meet our standards, we call them the pejorative term for a kitty. I'm not certain this is what our grandmothers would call "normal" behavior for women. Read on...
Refresh your anatomy knowledge! Link: Human Anatomy Online
3 rounds for time of: - 400m row
- 95lb thruster, 21 reps
- 12 pull ups
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