Ting Sen at the end of another tough workout

Pete dead lifting 100kg as part of "Christine"

30 x Clean & Jerk - 60kg

Rupert midway through a thruster

Bjorn, Rupert and Tim on the pullup bars at Open Day

Hamstrung - By Keith Wittenstein, Crossfit Virtuosity

"Probably the most common condition that hinders athletic performance is tight hamstrings. Short tight hamstrings impede athletic performance in one simple but important way: they restrict the closing of the hip joint, i.e. they limit the anterior tilt of the pelvis. This restriction on the movement of the pelvis results in the muscles of the lower back taking up the slack. The negative impact is twofold: 1) the range of motion of the hips is restricted which reduces the power that can be produced by the hips; and 2) the lower back is put into flexion and thus susceptible to injury."

Read the full article here.

Tim swinging the kettlebell at our new Fitzroy venue

Zane doing a front squat

Happy Birthday Adam!

It's Adam Stanecki's Birthday today. If you see him make sure you wish him a Happy Birthday.

Adam is the owner of Crossfit Victoria, so from all the team at CF:VIC, we hope you have a great day!

Here are some pics from Richie Neal who is with the Recon Platoon 3RAR (Para) in East Timor.

Here's what Richie had to say:
"Here is a couple of pics taken while utilising the rings on patrol. The boys in the pics are from Recon Platoon 3RAR (Para). We set the rings up and the locals also had a bit of a play with them while patrolling on Atauro Island, East Timor."

Thanks for the photos Richie.

50-40-30-20-10

Fran doing pushups on the fatboy

150 Wall Ball shots for time.

Jarrod doing Wall Ball at Fitzroy

Ting Sen and Rob on the rowers

Ninety nine ways to die. From Again Faster

"You are going to die. One day, you will be buried, cremated, or otherwise disposed of, returned to the carbon cycle from which you came. Hopefully, someone will cry, and you'll leave the world with fond memories of your brief existence.

Odds are, your parting will not be the result of exercise-induced rhabdomyolysis. This occurrence, in which the rapid breakdown of muscle fibers overwhelms your kidneys with renegade proteins, is rarely fatal. It is painful, but it will not send your loved ones coffin shopping.

You're far more likely, epidemiologically speaking, to die of heart disease, cancer, diabetes, or one of myriad other ailments impacting our sedentary, insulin-insensitive population. The trip from the couch to the crash cart occurs far more often than the trip from the platform to the emergency room..."
Read the full article here.

Aaron getting ready to go one more round.

30 Muscle-ups for time.

Post time to comments.

Zane shows us how it's done!

Evan Tanner passed away last week, follow this link for more information. Go.

• 500 sledgehammer swings for time.
  

In memory of Evan's awesome ground and pound.

10 Rounds of the following:

• 15 Deadlifts - 60kg
• 15 Pushups

Peter just beat his previous time for this workout by 20 seconds, well done Pete!

From Again Faster - Managing your way to mediocrity.

Patrick and I went to the track last week to blast through a quartet of four hundred meter sprints. He blasted, and I ran like a prosthetic-free amputee. There was a brutal headwind, inexplicably extending three-quarters of the way around the track. It was an interesting twist, but I don't think it caused my paint drying, grass growing slowness. That honor belongs to my ever-so-awesome habit of managing my way through daily workouts

Read the full article here.

Simon, Bjorn and Tim running hard in Fitzroy.

50 Tyre flips for time.

If you don't have a tyre do - 50 deadlifts at 100kg

Andrew attacking the Fat Boy.

3 rounds for time:

• 400m Run
• 21 Kettlebell Swings - 24kg
• 12 Pull-ups

Victor and Sean getting into the swing of things

5km for time.

Post time to comments.

Zane working Aaron hard on the rower

Time to rest, just like Zane does after a tough workout!

We did this workout with the Monday 7am class at our new venue in Fitzroy. Get down to a class and check it out, the timetable is here.

3 Rounds for time:

• 500m Row
  
• 400m Run
  
• 50 Burpees
  

Try this one from Adam Stanecki, owner of Crossfit Victoria.

50-40-30-20-10

• Power Cleans - 1/2 BW
• Push-ups

5 rounds of the following:

• 20 Pull-ups
  
• 40 Push-ups
  
• 60 Squats
  

Another article from Jon Gilson at Again Faster.

Three weeks ago, I decided I was going to do a sub-3:00 "Fran". Given my previous best of 3:22, a solid effort that included coherent talking afterward, I didn't think this would be a big deal.

I was wrong.

Things went off the tracks during the middle of the 15 set, when I lost my balance and pressed out the eighth thruster. The workout never got better, and I finished my last pull-up at 3:52, a full fifty three seconds shy of my goal. Unfortunately, missing my personal record was not the worst thing that happened to me that day, as I spent the next four hours lying on the bathroom floor making sounds like a wounded kitten while my head pounded out the baseline to "Thunderstruck".

You can find the full article here

3 rounds for time of:

• 50 Squats
• 7 Muscle-ups
• 10 Hang Power cleans - 60kg

Complete 3 rounds of the following for time:

• 25 Box jumps
• 25 Pull-ups
• 500m Row

Go Heavy!

3-3-3-3-3

Post loads to comments.

Rest, Relax, Recover.

21-15-9 Reps of the following:

• Handstand Push-ups
• Ring Dips
• Push-ups