Crossfit Victoria : Fitness redefined [Community Forum]

Who’s your favourite athlete?

2009-09-08T08:58:05Z

Currently, there are a few amazing athletes competing around the world in various disciplines.

Who is your favourite and why?

(If you can’t think of a current athlete, who’s your all-time favourite?)

Paleo Recipes

2010-02-01T09:03:29Z

Let’s share successful Paleo recipes right here.
It will be proof that it’s not too hard! :o)

Paleo Pancakes (ala Alex e Adam)

1 cup of almonds
1/2 cup coconut cream
1 banana
2 eggs
cinnamon to taste

Put all into a blender and blend until it’s a smooth batter.

Fry as pancakes in coconut oil.

You may have to play with the ingredient proportions to get the correct consistency but they taste awesome even when they don’t look perfect.

How not to warm-up

2010-02-07T20:33:18Z

I was working with the Aussie cricket team this morning and watched their warm up. The structured warm up is excellent and highly individualised which I really liked. However it’s funny watching the guys (especially the older ones) going off and doing their own little additions which make no sense if you look at how well their program is set up. In fact most of what they did was utterly useless and some of it was actually detrimental.

It reminded me of a really good article by Nick Tumminello which every one should read.

http://www.tmuscle.com/article/performance_training/how_not_to_warm_up

2010 Australian Powerlifting Championships

2010-07-10T17:16:57Z

For those that enjoy heavy squatting and deadlifting (and perhaps even bench pressing), the 2010 Australian Powerlifting and Bench Press Championships are being held at Rydges Hotel, 186 Exhibition Street Melbourne, on Saturday and Sunday July 24/25.

If you’re keen to come down and see some ridiculous weights being hoisted, tickets range from $20 to $50.

More info. is available at http://www.powerliftingaustralia.com/

ZMH

2009-02-04T20:09:52Z

30 Muscle Ups

Time 4:56 (PB)

At the moment I feel like my body is falling apart. I have a sore back that it severely restricting me, my shoulder is still bothering me from an injury a couple of weeks ago (especially after the muscle ups) and a tear on my hand.

I’m going to try to continue to follow the main site where possible, and will just have to sub wokouts that I caan’t do.

Matt’s Workout Log.

2009-09-14T09:22:57Z

WOD. Diane

21,15,9 - 100kg deadlift, HSPU’s.

RX’d on deadlifts. Subbed pikes for HSPU. 5.40ish. Did some more deadlifts after the WOD to improve form (was rounding the back too much).

Then got to work and did 4x5 HSPU’s. Was filthy at myself for not even attempting the HSPU’s in the workout so had to prove to myself I could do them.

Maggie’s Workout Log

2010-04-17T13:33:13Z

I’m not sure if this is how to post your workouts, or even start a new athlete log… I shall give it a go and hope this is how to do it.

For those of you who don’t know me yet, i’ve been at crossfit Victoria since around November 2009. I’ve maintained a diary and my progress has been immense to say the least.. very impressed with the results and even more impressed with how addictive and fabulous xfit is!

Todays workout:
WU: 400mt run
2x8 back extentions and lunges

WOD: Back squats 3@70% 1rpm 3@80% 1rpm and max @ 90% 1rpm
3 x 52.5kg, 3 x 60kg, 4 x 70kg
Pretty stoked! My 1 rpm is 75kgs, reckon i can go to 80 next time.

Cash out:
7 mins AMRAP
pull ups
half gasser

5 rounds of pull ups, yellow band (first time on yellow), 51 total reps
4 rounds of half gasser

Open Gym:
I decided to practice my double unders and not leave the gym until i achieved 20 in a row.. done! After about 200 double unders and a few litres of sweat I finally did it!!! Now to put the feet up!

Gav’s 25% workout log.

2010-06-05T14:40:51Z

Hi all,
Well here we go with my first posting.
The idea behind my workout log is to increase all my one rep maxs by 25% by the end of September. I think this will be possible with my technique (or lack of) holding me back at the moment. The second part of my goal is to drop my weight by approx 25%. This will get me to around 90kg. A fair bit has come off already so I am well on my way to this. I think that might make pull ups easier as well!!

9:00am
Power Cleans
1@80
1@90
1@95 pb
1@100f- Technique really went out the window on this one and the bar was about 1 foot in front of my chest
(Got a bit excitied with the idea of getting to triple figures)

Cash out
30 burpees, 30 chins with purple band- 3:14

Adrian… log.

2009-03-18T13:48:01Z

Finally got around to posting a log. I have collected records of the past three weeks so here goes…

——————————-
Mon. 02/03

HELEN
400m run
21 Kettlebell Swings (12K)
12 Pullups
[x3]

9:56
——————————-
Wed. 05/03

Deadlift 5-5-5-5-5

40-60-70-90-110
——————————-
Thu. 06/03

150 Squat
800 Run
150 Squat

15:16
——————————-
Mon. 09/03

CHRISTINE
500m row
12 Deadlift (70kg)
21 Box Jumps
[x3]

14:18

TABATA SQUATS]

21-20-18-17-16-16-18-20

Low 16
Total 146
——————————-
Tue. 10/03

5 Handstand Pushup
10 L Pullup
15 Walking Lunges
[AMRAP 20mins]

8 rounds

(Nearly all pushups were handstand)
(All pullups were L shape)
——————————-
Wed. 11/03

Deadlift

5-5-5
3-3-3
1-1-1

Worked on technique mainly (as it is currently shocking) with 50kg.

Main problem is keeping correct curve on the way down, esp. the lower back.
———————————
Fri. 13/03

JESTERS REVENGE
5 Thrusters
10 Front Squats
20 Back Squats
40 Lunges
80 Double Unders
[x1 @ 1/2 body weight]

8:19 (30kg)

Became difficult in lunges. Esp. because of agitation with BB across back.
Mostly attempted double-unders. Got six in a row at one point.
————————————
Mon. 16/03

Tabata Rowing
50 Wall Shots (7kg)
30 Lunges

8:19
————————————
Tue. 17/03

(Missed morning class so did my own workout)

5K Run

19:48

Really happy with this time as I got right into improving my running last year (until just over 12 months ago I had always told myself that I just didn’t have the capability to run). It’s been a while since I have gone for a run of any descent length or time. Thought my pace was too slow to make it under 20mins and was punching the air with glee when I checked my time at the end.
————————————-
Wed. 18/03

MURPH/2
800 Run
50 Pullups
100 Pushups
150 Squats
800 Run

22:02

Broke up the Pullups/Pushups/Squats into 10x5/10/15.

Happy with both runs (though in hindsight think they could have oth been pushed out faster).
Happy with pullups (Chin over bar every time).
After maybe round 5 I could no longer push out 10 pushups (muscle fatigue) and would rest for a second after 5, again after 8.
Biggest challenge was keeping good form in my squats (my lumbar curve requires huge work). Trying to keep form slowed them right down, but form is better than speed.

Mike, Matt and Roland are crazy to have pushed out the full Murph (esp. Mike in the 10K vest). Maybe one day I’ll get there too.

George’s Marvellous Medicine Log

2010-03-28T17:57:58Z

After putting it off for some time, I’m finally starting a workout log. (I guess Zane’s threat of burpees for not having a log finally got to me!)

I’ve just finished 2 cycles (about 2 months) of Wendler 5-3-1 strength training (press, deadlift, squat, bench press). I’ve been following 3 on 1 off, with WODs at Fitzroy usually in the AM and strength work 4 days a week (in the arvos).

Whilst I made progress with my lifting, by the end of the 2nd strength cycle I wasn’t recovering well. And not surprisingly, not really making gains during WODs. In particular, my speed and endurance during running really sucks.

So for the next couple of months I’m thinking of adding some CrossFit Endurance interval work to the mix and see how that goes.