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Rest
31st August 2009
Get on a foam roller and free up those areas that need attention.
Some foam roller ideas from Eric Cressey
Push jerk triples and…
30th August 2009
5x3: Push jerk Rest as required AMRAP in 10 minutes:
Team Nemesis are now teaching at CrossFit Victoria
TGU, KB swings, K2E
29th August 2009
5x5: Turkish get-up 21-15-9:
135 pound barbell Turkish get up!
3 tonne
28th August 2009
Move 3,000kg from floor to overhead (for time). You can choose to clean and press/jerk or snatch. Allowable rep/load schemes are:
Pyrros Dimas’s clean & jerk gold medal lift of 213kg at the 1996 Olympic Games. Dimas weighed 83kg at the time.
Rest
27th August 2009
Practice handstands or parallette work
Some exercises to help you develop your handstand 
Heavy snatch
26th August 2009
1-1-1-1-1 Snatch Then: AMRAP in 10 mins
Mike, Andrew and Gus working on their grip
Single let squats
25th August 2009
5-5-5-5-5 (up the weight each set) Weighted Single leg squats 
Amy on the rings
OH Squats & Burpees
24th August 2009
From CFFB 10-9-8-7-6-5-4-3-2-1
Alex, OH squat
Rest
23rd August 2009
Try the next workout cycle with no booze or sugar. See how you feel at the end of the cycle. 
Adam after the birthday WOD
Hard’n up
22nd August 2009
From the Hard’n Up Challenge 2009:
Footage of this workout at the challenge: http://vimeo.com/6041301
Footage from the Hard’n up challenge
15mins of C&J
21st August 2009
On the minute for 15 mins:
Start of the CF VIC birthday WOD
Cindy or Mary
20th August 2009
Cindy
AMRAP in 20 mins OR Mary
AMRAP in 20 mins 
Sean and Tom skipping
Rest
19th August 2009
Check out this link www.robbwolf.com If you haven’t seen his web site, he certainly offers some food for thought 
Rachel, lunges
Squat this!
18th August 2009
Max reps @ bodyweight Rest as needed between sets 
Steve, squat
Angie
17th August 2009
Andy Petranek demonstrating “Angie”
Deadlifts then cleans and wallball
16th August 2009
3-3-3-3-3 Deadlifts (up the weight each set) Then:
Mark Rippetoe: Deadlift Alignment
Rest
15th August 2009
Stretch, maintain your body and eat well 
Angus, Anthony and Aaron at the recent level one cert in Perth
7 rounds
14th August 2009
7 rounds:
Smudge goes to the snow 
Chippidy Chip-Chip
13th August 2009
Knees to elbows technique
Angry Monkey
12th August 2009
On the minute for 10 minutes:
Use 75-80% of 5RM Deadlift weight.
Muscle up 101
Rest
11th August 2009
Practice Pistols (one legged squats) Find a doorway, pole, chair, whatever, and practice pistols.
How to do a Pistol
Press, Press, Jerk, Skip
10th August 2009
5 sets of
Perform each set of press progressions without re-racking between movements/sets. Increase the weight over 5 sets. For each failed or missed rep, immediately perform five double-unders. (e.g. if you couldn’t successfully complete the third push press, but were able to perform two push jerks, you owe five double unders.) 
Angus, box jump
Rupert
9th August 2009
Strap only one foot into the rower if you dare…. Rupert did. Alternate for each row, e.g. First row with right foot strapped. Second row with left foot strapped etc. Here’s a video of a back extension / superman http://www.youtube.com/watch?v=hwYe98CPfXc&NR=1&feature=fvwp 
Amy, clean and jerk
Rest
7th August 2009
Stretch. 
Are you this flexible?
Can You outrun the Cops?
6th August 2009
Beep Test 
Rachel, tyre flip
Skipping Lizzie
5th August 2009
21 - 15 - 9
Use 65-70% of 1RM weight for squat cleans. 
Jess near the top of a push jerk
Pull-up ladder
4th August 2009
Each minute, on the minute, complete corresponding amount of pullups (e.g. Minute one - do one pullup. Minute two - do two pull-ups. Minute three - do three pullups etc.) until you can’t complete allotted number of pull-ups in corresponding minute. 
Jared, powerclean
Move fast
2nd August 2009
You’ve got 15 minutes to get a 1RM Squat Clean. and then…. Max Tyre Flips in 1 minute If you’re over 6 foot tall, or heavier than 75kg, use the S.O.B (that’s the bigger tyre). For those playing at home, how many air squats can you do in 2 mins? 
Janelle, tyre flip
To the Speed Bump and Back
1st August 2009
(CF trainers W.O.D 02.12.09) 10 rounds each @ 60kg
Total of 20 rounds per team. While the first person runs, the second person starts their lifts. Work together and coach each other on form, and of course finish first! 
Andrew with some hand damage |
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