Daily workout

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posted by Adam Stanecki
Rest
11th March 2010

Active recovery session. Rotate through the following, 5min per station:

  • Light jog or row
  • Foam roller work
  • Mobility drills
  • Stretching

 

Bumper plates; essential!

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posted by Adam Stanecki
Fight Gone Bad
10th March 2010

Three rounds of (60 seconds at each station):

  • Wall-ball, 9kg/7kg, 10ft/9ft target (Reps)
  • Sumo deadlift high-pull, 35kg/25kg (Reps)
  • Box Jump, 20” box (Reps)
  • Push-press, 35kg/25kg (Reps)
  • Row (Calories)

60 seconds rest after each round.

FGB explained

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posted by Adam Stanecki
Back squat
9th March 2010

Back squat: 5 x 10 @ 70% of 1RM; 30X1 (tempo).

NOTE: tempo of the lift is indicated by 30X1, this means take a 3 count to descend, do not pause at the bottom (i.e. explosive turn-around), ascend as quickly as possible, take a 1 count to reset at the top.

Cross-chops & windmills

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posted by Adam Stanecki
Thruster, pushup
8th March 2010

18-12-6:

  • Thruster, 50kg/35kg
  • Push-up

Cash-out:

  • 100 walking lunges (for time)

 

Fun with sledgehammers, kettlebells and boxes

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posted by Adam Stanecki
Rest
7th March 2010

Practice what you suck at!
What is the bodyweight movement that troubles you most?
Spend at least 30 minutes working on it.

Andy, resting.

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posted by Adam Stanecki
Five rounds
6th March 2010

Five rounds:

  • DB swing, 25kg/15kg, 10
  • Half gasser

Cash-out:

  • 50 pull-ups (for time)

 

Skipping warm-up

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posted by Adam Stanecki
Hang power clean
5th March 2010

Hang power clean: 3 @80% of 1RM, 3 @85%, max @90%.

Cash-out:

  • 5 rounds of double-unders (max reps)

Record reps for each round.

Cam Wallace - upside-down

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posted by Adam Stanecki
Sectional WOD #1 (Vic/Tas/NZ)
4th March 2010

For time:

  • 2km row
  • 50 burpees
  • 100 lateral jumps (over 2 x 20kg plate for men/1 x 20kg plate for women)

Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

Angus at the qualifiers

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posted by Adam Stanecki
Rest - Flexibilty session
3rd March 2010

Flexibility session:

  • Dynamic stretching
  • PNF stretching
  • Static stretching

 

Just for fun!



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posted by Adam Stanecki
As many rounds…
2nd March 2010

AMRAP in 10 min:

  • Push-up, 5
  • Knees to elbows, 10
  • Squat, 15

 



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posted by Adam Stanecki
Press
1st March 2010

Press: 3, 3, 3, 1, 1, 1.

Cash out - 3 rounds (for time):

  • KB cross-chop, 10
  • Box jump, 45cm, 10

 



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posted by Adam Stanecki
Another AMRAP
28th February 2010

AMRAP in 20

  • Row 500m
  • 21 Situps
  • 15 Ring Dips


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posted by Adam Stanecki
Rest
27th February 2010

Muscle up technique

Jess, pullup



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posted by Adam Stanecki
Kelly (mod.)
26th February 2010

Three rounds for time of:

  • Run 400 meters
  • 30 Box jump, 24 inch box
  • 30 Wall ball shots, 9kg ball

Yes. This is a shorter than normal version of Kelly.
Why? We want you to work harder for a shorter period of time.



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posted by Adam Stanecki
Back Squat
25th February 2010

3, 3, 3, 1, 1, 1

3x max

  • Plank Hold
  • Strict Pullup

Post WOD nap



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posted by Adam Stanecki
Team Farmer’s Walks
24th February 2010

In teams of two, complete 20 x 100m (2x 50m shuttle) Farmer’s Walks.

While one team member is racing the other recovers, team members must alternate.
Each team member will complete 10 lengths.
The first team to 20 wins.

Support Angus’s charge at The 2010 Australasian Regional Qualifiers. Buy a t-shirt! (See News.)



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posted by Adam Stanecki
Rest
23rd February 2010

Burgener Warmup

Work on Snatch Technique

Its a blur



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posted by Adam Stanecki
Burpees, pullups, gasser
22nd February 2010

3 Rounds for time

  • 25 Burpees
  • 10 Pullups
  • Gasser

Yay, burpees!



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posted by Adam Stanecki
Hang Power Clean
21st February 2010

5, 5, Max

Then:
3x Max
GHD Hip Ext
GHD Situps

Sub with floor leg raises and supermans

Run!



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posted by Adam Stanecki
Dianne
20th February 2010

Deadlift Tech and HSPU tech

Dianne
21-15-9

  • Deadlifts @ 100kg (scale as necessary)
  • HSPU’s

Angus recovers. We all wish Angus the best for his attempt at the CF Sectionals.



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posted by Adam Stanecki
Rest
19th February 2010

Odd object skills - sandbags, tyre flips, sledge hammers

Adam helps Simon with his deadlift setup



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posted by Adam Stanecki
15min AMRAP
18th February 2010

AMRAP in 15:

  • 20 x Dumbbell Snatch (10 each Side)
  • 40 x Double Unders (sub box jumps)

Right in the middle of things.



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posted by Adam Stanecki
Weighted (strict) pullup
17th February 2010

3, 3, Max

Then 5x10

  • Db reverse Lunge
  • Clapping Pullups

Anthony coaches the group



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posted by Adam Stanecki
Thrusters
16th February 2010

5, 5, Max

Andy squats. Injured shoulder, no problem; we work around it.



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posted by Adam Stanecki
Rest
15th February 2010

Practice squat clean technique & progressions.

A clear guide to the Olympic clean.



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posted by Adam Stanecki
AMRAP
14th February 2010

Kipping Technique
Sprint Drills

Amrap in 12 minutes

  • Max Rep Pullups
  • Half Gasser

Then

3 x Max L-Sit holds - on rings or paralletes

Anthony: our newest intern



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posted by Adam Stanecki
Front Squat
13th February 2010

3,3, max.

How to do a front squat



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posted by Adam Stanecki
Thruster Technique & Rowing Technique
12th February 2010

For time:

  • 20 Dumbbell Thrusters 20kg
  • Row 250m
  • 15 Dumbbell Thrusters 20kg
  • Row 250m
  • 10 Dumbbell Thrusters 20kg
  • Row 250m
  • 5 Dumbbell Thrusters 20kg
  • Row 250m

Hamish gives the thumbs up at a recent triathlon



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posted by Adam Stanecki
Rest day
11th February 2010

Work on recovery today, some ideas:

  • Foam roller work
  • Stretching
  • Mobility drills

If your squat ain’t all it can be then it’s time for some Squat Therapy!

 

Soula after kicking Annie’s ass



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posted by Adam Stanecki
A mix up
10th February 2010

Three rounds for time of:

  • 10 Knees to Elbows
  • 15 Pullups
  • 20 Pushups
  • 25 Back extensions
  • 30 Squats

 

It’s a blur



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posted by Adam Stanecki
Power snatch 3s
9th February 2010

Burgener Warmup

Power Snatch
3, 3, Max

The lunchtime crew tackle “Annie”



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posted by Adam Stanecki
Death by Tabata
8th February 2010

Perform alternating deadlifts 80kg (scale as necessary) and burpees within the Tabata interval framework

Instructions:

  • Start the clock and perform as many reps of deadlifts as possible for 20 seconds
  • Rest 10 seconds
  • Then perform as many burpees as possible in 20 seconds
  • Rest 10 seconds
  • Complete 16 interval (or two Tabata rounds)
  • Your score is counted by the total number of reps in 16 sets (deadlifts + burpees)
  • The entire workout should take 8 minutes.

Push-ups by Beck



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posted by Adam Stanecki
Rest
7th February 2010

Practice your Double Unders.

“Bounce, Bounce, Jump!”

Morning mobility drills



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posted by Adam Stanecki
4x400m
6th February 2010

Burgener Warmup

Snatch Technique

4x400m run
Rest for 2minutes between efforts.

Early morning carpark fitness at CFV



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posted by Adam Stanecki
Weighted pull-ups
5th February 2010

Weighted (strict) pull-up
5, 5, max.

USDA Food Pyramids Vs Paleo Food Pyramid - Explained



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posted by Adam Stanecki
Deadlift 5x3
4th February 2010

Deadlift 5x3 (85% of 1RM)

Big Fat Lies



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posted by Adam Stanecki
Rest
3rd February 2010

Practice:

  • Forward rolls
  • Handstand (or pike) push-ups

Best Oils to Cook With For Health



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posted by Adam Stanecki
Helen
2nd February 2010

Technique practice: kettlebell swings

“Helen”

Three rounds:

  • 400m run
  • 21 kettlebell swings, 24kg/16kg
  • 12 pull-ups

Foods to Avoid on The Paleo Diet - Sugars



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posted by Adam Stanecki
Front squat
1st February 2010

Front squat
5, 5, max.

Cash-out:
3x max ea of-

  • HSPU/pike push-up
  • Ring dips

 

Foods to Avoid on The Paleo Diet - Grains



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posted by Adam Stanecki
Bodyweight couplet
31st January 2010

25-20-15-10-5:

  • Supine ring rows
  • Squat jumps

Then:
3 x Gasser
2 min rest

 

Foods to avoid on Paleo - Dairy



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posted by Adam Stanecki
Rest
30th January 2010

Practice:

  • TGU
  • KB Clean & Jerk

 

The Paleo Diet Explained



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posted by Adam Stanecki
Georgia
29th January 2010

Push Jerk – Technique

“Georgia” (a little like Cindy)
AMRAP in 10:

  • 5 Pullups
  • 10 Pushups
  • 15 Squats
  • Half gasser (2x50m shuttle sprint)

The newest addition to the Moloney family



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posted by Adam Stanecki
Power snatch
28th January 2010

Burgener Warm-up

Power Snatch 5, 5, max.

Power snatch



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posted by Adam Stanecki
Deadlift
27th January 2010

Deadlift 5, 5, Max

Then:
“Annie”
50, 40, 30, 20, 10

  • Double Unders
  • Situps

Buddy Lee Power Jump Double-Under



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posted by Adam Stanecki
Rest
26th January 2010

Practice:

  • Burgener warm-up (snatch)
  • Kipping pull-up progression

MMA - The Knockouts of 2009 - Vol.2



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posted by Adam Stanecki
Couplets
25th January 2010

Complete each couplet three times, then move to the next couplet:

A1 – KB cross chops, 15ea
A2 – HSPU/Pike push-ups, 15

B1 – Overhead walking lunges, 10-20kg plate, 20m
B2 – GHD/Abmat back extensions, 15

C1 – DB/KB windmills, 10ea
C2 – Strict underhand pull-ups, 10

This workout is not timed. Loads to be determined by coach and/or athlete.
Refer to Catalyst Athletic website for cross-chops & windmills.

Then:
Tabata squats

Steve Cotter Kettlebell High Windmill Instructional



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posted by Adam Stanecki
Press
24th January 2010

3,3,Max

Then:

3 rounds (for time):

  • 250m row
  • 20 DB swings

 

Scott has his hand on the stopwatch while Kevin presses



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posted by Adam Stanecki
Deadlift
23rd January 2010

Deadlift
1,1,1,1,1

Then:
1km row

Pull-up variations (showing how scalable our program is)



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posted by Adam Stanecki
Rest
22nd January 2010

Practice:

  • Drop snatch
  • Muscle-up

BJ Penn Muscle-up



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posted by Adam Stanecki
Row
21st January 2010

Row 500m
Rest 2 minutes
Run 400m
Rest 2 minutes
Row 500m
Rest 2 minutes
Run 400m

Cash-out:
3x max rep push-ups

Full planche push-ups



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posted by Adam Stanecki
Back squat
20th January 2010

Back squat
3, 3, max.

LSU Tigers Coach Tom Moffitt talks about the back squat



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posted by Adam Stanecki
One round
19th January 2010

For time:

  • Double unders, 50
  • Walking lunges, 50
  • DB/KB push press, 10-24kg, 50
  • Double unders, 50
  • Push-ups, 50
  • DB/KB swings, 12-24kg, 50

 

Steve Maxwell - Encyclopedia Of Joint Mobility



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posted by Adam Stanecki
Rest
18th January 2010

Practice:

  • Snatch grip deadlift
  • Snatch high-pull

A different kind of Snatch (content warning)



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posted by Adam Stanecki
Box jumps & pushups
17th January 2010

21-15-9:

  • Box jumps, 60cm/45cm
  • Push-ups

800m run

Cash-out:

  • 3x max. rep. pistols on each side
  • 50 ab work of choice

Balance, co-ordination, strength, power, accuracy ... and FUN!



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posted by Adam Stanecki
Power clean 3RM
16th January 2010

Power clean
3, 3, max.

Then 4x10:

  • Supermans
  • Ab work of choice

470lb Atlas Stone lift



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posted by Adam Stanecki
Fran
15th January 2010

21-15-9:

  • Thruster, 43kg/30kg
  • Pull-ups

Cash-out:

  • 3x20: ab work of choice



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posted by Adam Stanecki
Rest
14th January 2010

Practice:

  • Burgener warm-up
  • Muscle snatch
  • Drop snatch

10 Tips When Eating Paleo



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posted by Adam Stanecki
Overhead squats
13th January 2010

Overhead squat
5, 4, 3, 2, 1, 1, 1.

Cash-out:

  • 50 wipers
  • 50 sit-ups

Are you fit enough? Sectional qualifiers are on in February.



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posted by Adam Stanecki
Press 5RM
12th January 2010

Press
5, 5, max.

Cash-out:
50 burpees for time

Mark Sisson interview on exercise and Primal living 10/5/2009 (4/4)



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posted by Adam Stanecki
Deadlift & The Gasser
11th January 2010

Five rounds:

  • 5 deadlifts at 85% of 5RM
  • Gasser (4x50m sprint shuttle)

Cash-out:

  • 50 knees to elbows

 

Mark Sisson interview on exercise and Primal living 10/5/2009 (3/4)



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posted by Adam Stanecki
Rest
10th January 2010

Practice:

  • Pistols
  • Turkish Get-ups
  • Windmills

Mark Sisson interview on exercise and Primal living 10/5/2009 (2/4)



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posted by Adam Stanecki
Pullup & burpee countdown
9th January 2010

10-9-8-7-6-5-4-3-2-1:

  • Pull-ups
  • Burpees

Cash-out:

  • 3x max. rep. HSPU

 

Mark Sisson interview on exercise and Primal living 10/5/2009 (1/4)



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posted by Adam Stanecki
Back squat 5RM
8th January 2010

Back squat
5, 5, max.

Then:
4 x 100m (1/2 gasser)
2 min rest

Paleo in a Nutshell Part 2: Exercise



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posted by Adam Stanecki
It’s about the hips
7th January 2010

25-20-15-10-5:

  • Box jumps, 60cm/45cm
  • Push-ups
  • Kettlebell swings, 24kg/16kg

Cash-out:

  • 3x bar hang (for time)

 

Paleo in a Nutshell Part 1: Food (an amusing but educational intro)



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posted by Adam Stanecki
Rest
6th January 2010

Practice:

  • Split jerk
  • Double unders

Low Carb Diets - Ketogenic Diets



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posted by Adam Stanecki
Run, Lunge, Pull
5th January 2010

400m run

Three rounds:

  • 50 walking lunges
  • 50 jumping pull-ups

400m run

 

Barefoot running stride in slow-mo



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posted by Adam Stanecki
Power cleans
4th January 2010

Power clean
5, 5, max.

Perform a number of warm-up sets so that you can start at or beyond your current 5RM.
Consider a scheme like 8, 8, 7, 6, 6, 5 ...

Dangers of High Fructose Corn Syrup w/ Roger Drummer



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posted by Adam Stanecki
Row
3rd January 2010

Row 1000m.
Rest for the time it took to complete row.
Repeat three times.

Cash-out:

  • 50 burpees (for time)

A detailed explanation of correct rowing technique



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posted by Adam Stanecki
Rest
2nd January 2010

Practice:

  • Rowing technique
  • Kettlebell swings

Is Bread Killing You?



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posted by Adam Stanecki
Deadlift
1st January 2010

Deadlift
5, 4, 3, 2, 1, 1, 1.

How to Reach Your New Year’s Resolutions!



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posted by Adam Stanecki
Back squat
31st December 2009

Strength/power
Back squat:

  • max reps at bodyweight
  • max reps at 75% bodyweight
  • max reps at 50% bodyweight

The year in review: Angus after setting the pace in the sand dune run at the 09 Qualifiers



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posted by Adam Stanecki
Run, squats
30th December 2009

Strength/power
3 sets of max ring dips
3 sets of max ring pull-ups

WOD
4 rounds:

  • 400m run
  • 50 squats

The year in review: The 2009 qualifiers



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posted by Adam Stanecki
Rest
29th December 2009

The year in review: Scott giving it everything



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posted by Adam Stanecki
Tyre ball
28th December 2009

Strength/power
Deadlift: 3, 3, 3, 3, max.

WOD
“Tyre ball”
Throw a medicine ball into the tyre from 10ft away.
The workout is complete when you have done this 10 times.
For each failed throw, add five burpees to the end of the workout.
Record total time and burpees completed.
(This may be modified to a team workout.)

We really don’t take ourselves too seriously (NOTE: explicit language)



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posted by Adam Stanecki
150 Burpees
27th December 2009

Practice:

  • Pistols
  • Single arm presses

WOD
150 burpees for time

The year in review: Zane surveys the Cronulla sand dunes before the final Qualifier event



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posted by Adam Stanecki
Karen
26th December 2009

Learn a new game
OR
“Karen”
150 wall ball shots (for time)

Hand protection is advised for some workouts



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posted by Adam Stanecki
Rest
25th December 2009

It’s Christmas!



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posted by Adam Stanecki
Annie
24th December 2009

Strength/power
Push press: 3, 3, 3, 3, max.

WOD
“Annie”
50-40-30-20-10:

  • Double-unders
  • Sit-ups

 

Front squats



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posted by Adam Stanecki
Team Effort
23rd December 2009

In teams of 2-3, each member in turn completes 4 rounds of 250m row. When not rowing, you get to recover. Total team time is the final score.

If you are solo, row 4x 250m as fast as possible, resting as required between efforts.

The aftermath



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posted by Adam Stanecki
Front squat
22nd December 2009

Strength/power
Front squat: 3, 3, 3, 3, max.

WOD
5 rounds:

  • 10 sumo deadlift with high-pull, 40kg/30kg
  • 10 lunges

Angus takes a post-WOD nap in the reception area



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posted by Adam Stanecki
Rest
21st December 2009

Angus & Zane in the middle of “Murph Jr”



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posted by Adam Stanecki
Snatch
20th December 2009

Snatch: 1, 1, 1, 1, 1, 1, 1

Weller vs. Rezazadeh, 2000 Olympics - Snatch



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posted by Adam Stanecki
Max HSPU
19th December 2009

Strength/power
Max Handstand push-up: 5 sets
Scale to pike push-ups or decline push-ups as required.

WOD
2 rounds:

  • Max. air squats in 2 minutes
  • 2 minute rest

 

Danny Green vs Roy Jones Jr from Sydney, Australia 02/12/09



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posted by Adam Stanecki
Deadlift
18th December 2009

Deadlift: 1, 1, 1, 1, 1, 1, 1.

Increase the load with every rep.
You should complete numerous warm-up sets before hitting your first working single.

NBA TV Top 10: December 4th



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posted by Adam Stanecki
Rest
17th December 2009

Anthony Findlay discusses why is strength and conditioning important



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posted by Adam Stanecki
Hang power clean
16th December 2009

Hang power clean: 5, 5, 5, 5, max.

Mike Burgener - Hang Power Clean



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posted by Adam Stanecki
Back Squat 5RM
15th December 2009

Back squat: 5, 5, 5, 5, max.

Parkour on a bike



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posted by Adam Stanecki
Weighted pull-ups & a Tabata couplet
14th December 2009

Strength/power
Weighted pull-ups: 5 sets of max reps (increase load each set)

WOD
Tabata couplet:

  • push-ups
  • double unders or box jumps

Score is total of the lowest reps completed in a round for both movements of the couplet

Atkins Diet Misconceptions: Ketosis versus Ketoacidosis



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posted by Adam Stanecki
Rest
13th December 2009

Robb Wolf talks about insulin resistance



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posted by Adam Stanecki
Deadlifts, burpees
12th December 2009

Strength/power
Push jerk 5, 5, max.

WOD
5 rounds:

  • 5 deadlifts, 100kg/70kg
  • 10 burpees

Sean Sherk Caveman Training



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posted by Adam Stanecki
Angie
11th December 2009

“Angie”
For time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

Scale to 75 reps or 50 reps as required.

MEBB 5 Day Template



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posted by Adam Stanecki
OH Squat
10th December 2009

Overhead squat 5, 5, 5, 5, max.

Got squat? We can learn a lot from our children. Will squats effortlessly without coaching.



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posted by Adam Stanecki
Rest
9th December 2009

Original MEBB Template



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posted by Adam Stanecki
Snatch grip deadlift
8th December 2009

Snatch grip deadlift 5, 5, 5, 5, max.

Henry Rollins - a long time friend of the iron



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posted by Adam Stanecki
Murph Jr.
7th December 2009

“Murph Jr.”

For time:

  • 800m
  • 50 pull-ups
  • 100 push-ups
  • 150 squats
  • 800m

Partitioning is allowed.

World’s Strongest Man Legend Mariusz Pudzianowski



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posted by Adam Stanecki
Deadlift, HSPU
6th December 2009

Strength/power
Power clean 5, 5, max.

WOD
15-12-9:

  • Deadlift, 100kg/70kg
  • Handstand push-up

CrossFit gun Greg Amundson does Fran heavy



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posted by Adam Stanecki
Rest
5th December 2009



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posted by Adam Stanecki
Gasser
4th December 2009

Strength/power
Press 5, 5, max.

WOD
3 rounds:

  • Gasser (4x50m shuttle sprint)
  • 3 min rest

Mike, handstand on Mt Kosciusko



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posted by Adam Stanecki
Deadlift
3rd December 2009

Deadlift 5, 5, 5, 5, max.

75 times floor to overhead. Hurt much?



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posted by Adam Stanecki
50 Burpees for time
2nd December 2009

Strength/power
Front squat 5, 5, max.

WOD
50 burpees for time (games standard or to target)

Burpee variations



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