Archive for December, 2013

WOD – Sat 14/12/13

THE INAUGURAL HILLTOP GAMES

WOD 1

AMRAP in 6mins of:

  • 5 Cal row
  • 5 thrusters (42.5/30/20)
  • 10 cal row – 10 thrusters
  • Keep adding 5 cals/reps

WOD 2

Clean Ladder – 30sec to lift

  • Scaled Female: 30 – 55kg
  • Scaled Male: 45 – 65kg
  • Open Female: 45 – 70kg
  • Open Male: 50 – 100kg
  • If clean is failed or last weight cleaned successfully, perform AMRAP of deadlift in remaining “lift” time

WOD 3

For time complete:

  • 200/100m plate carry (20/15/10)
  • 2o burpee box touch box jump over (60/50/40)
  • 20 KB swing (24/16/12)
  • 20m OH walking lunge (20/15/10)
  • 20 T2B/knee raises
  • 20m pinch plate carry (20/15/10)
  • 20 Shoulder to OH (50/35/20)
  • 10m Front rack walking lunge (50/35/20)
Scaled Female EVENT 1 SCORE EVENT 2 SCORE EVENT 3 SCORE TOTAL POINTS PLACE OVERALL
Kat Rowell 84 1 55.13 1 7:14 1 3 1
Jess Oldfield 73 2 52.5.11 2 8:38 2 6 2
Abby Chitty 70 4 50.1 3 8:39 3 10 3
Claire Ritchie 72 3 35.6 5 9:02 4 12 4
Kristy Margetts 59 5 35.7 4 10 STOH 6 15 5
Alana Reece 57 6 30.2 6 9 STOH 5 17 6
Scaled Male EVENT 1 SCORE EVENT 2 SCORE EVENT 3 SCORE TOTAL POINTS PLACE OVERALL
Gus Stagg 89 1 65.22 1 7:33 2 4 1
Dick Kleeman 87 2 65.18 2 7:24 1 5 2
Andrew Kenny 73 4 65.18 2 7:46 3 9 3
Andrew Larkins 85 3 65.17 4 8:12 4 11 4
Open Female EVENT 1 SCORE EVENT 2 SCORE EVENT 3 SCORE TOTAL POINTS PLACE OVERALL
Rachelle Hass 86 1 70 1 8:27 1 3 1
Eliza Oates 80 2 60.18 2 3 STOH 3 7 2
Kylie Schulz 75 3 60.8 3 19T2B 4 10 3
Shelley Joy 73 4 50.19 4 7mWL 2 10 4
Open Male EVENT 1 SCORE EVENT 2 SCORE EVENT 3 SCORE TOTAL POINTS PLACE OVERALL
Ben Woolford 86 2 100.18 1 9:06 2 5 1
Alex Robbinson 95 1 95.19 3 9:07 3 7 2
Bill Lazaros 86 2 100.15 2 20 STOH 4 8 3
Dave Mack 72 5 85.11 4 8:36 1 10 4
Aidan WK 76 4 75.14 5 13 STOH 5 14 5

WOD – Fri 13/12/13

**IF YOU ARE COMPETING TOMORROW, YOU ARE MORE THAN WELCOME (AND ENCOURAGED!) TO COME IN FOR MOBILITY AND TECHNIQUE WORK ONLY, THERE WILL BE “OPEN GYM” DURING ALL SESSIONS. IF YOU ARE COMPETING WE WOULD HIGHLY SUGGEST SKIPPING THIS ONE**

A) 4 rounds of:

  • 30sec ring push-up support hold
  • ME Shoulder to OH (62/42.5)

B) EMOM for 7mins

    • Sprint 100m

WOD – Thurs 12/12/13

EWOD (6am, 12pm)

4 rounds of:

  • In 6 mins complete:
    • Row 400m
  • Then AMRAP in remainder:
    • 200m SPRINT
    • 3 burpee over bar
    • 6 back squat  (1/2 BW)
    • 9 deadlifts (BW)
    • Rest 30sec
  • Rest 3mins between rounds

SKILL (5.30 & 6.30pm)

  • Rowing
  • Thruster

WOD – Wed 11/12/13

A) 3 clean + 1 jerk (15mins to find heaviest set)

B) THIS ALL ABOUT QUALITY! Feet screwed into the ground on every wall ball, knees out on every wall ball, chest up on every wall ball, elbows under the ball on every wall ball, hold a big belly full of air for a strong midline position on every wall ball, I think you get the picture… You have 1 entire minute to do 5 wall balls!

EMOM for 12mins:

    • Evens: 5 wall balls (9/6)
    • Odds: 5 hang cleans @ 75% of part A

WOD – Tues 10/12/13

A) ME 8 step front rack walking lunge (15mins only)

B) AMRAP in 7mins: (ascending ladder)

  • 2 -4-6-8-10-etc
  • T2B
  • Box jumps (60/50)

Rest 3mins

AMRAP in 7mins:

  • 10 front rack step-ups (30/20)
  • 5 push-ups
  • Rest 30sec

WOD – Mon 9/12

Ok, time for a mobility rant…

CrossFit encapsulates 10 components of physical fitness: accuracy, agility, balance, cardiovascular endurance, coordination, mobility/flexibility, power, speed, stamina, and strength.

Of the 10 components, most of us need improvement in all of them but the one element we devalue the most – mobility/flexibility – is undoubtably  the most important.

Flexibility is critical for good performance and greatly improves recovery, joint health, and range of motion. Optimal mobility is the basis of better movement; and when you move better, your body rewards you, you become stronger and fitter – faster. But…

SKIPPING OUT ON MOBILITY WILL LEAD TO INJURY, it’s as simple as that!

“Our muscles work in pairs to cause movement on a joint. One muscle shortens to move the joint as the other relaxes to stretch and allow the full movement. If one of these muscles is tight, this affects the balance at the joint as the muscle which is contracting cannot do so through its full range and so becomes weaker. Muscle imbalances such as this result in alterations in posture and compensation through altered biomechanics.” (Sports Injury Clinic)

There’s a common misconception that flexibility can’t be taught and/or learned. If you can teach your body the other nine components of physical fitness, you can do the same for flexibility. So, whats going to help and improve your flexibility? You guessed it – STRETCHING! Stretching helps decrease muscle and tissue resistance, increase muscular balance, and increase blood flow to joints.

CROSSFIT DEMANDS COMMITMENT AND DISCIPLINE TO MOBILITY.

Here are four basic types of stretching (from CrossFit West10):

  • Static: This is slow, gradual, and controlled stretching whereby a position in mild discomfort is held for about 30 seconds. Example: Stand on one foot and grasp other foot’s ankle with hand. Pull foot up to glutes. Hold
  • Active-Isolated: This uses the strength of the actively contracting muscles while in an assumed position for about 10 to 15 seconds. Example: Lie on your back with one leg extended up in the air. Hold the leg up without any assistance.
  • Dynamic: This entails exaggerated (but controlled) motions that maximize the range of motion, and are typically similar to the workout activities. Examples: Leg swings, arm swings, or torso twists.
  • Self-Myofascial Release: This is similar to a deep tissue massage as it addresses soft tissue mobilization. It aims to release muscle tension (fascia and trigger points). Example: Foam rollers and lacrosse balls

A little bit (10-15mins) of mobility work EVERY DAY will go a long way. If you’re a TV junkie balance the screen time by stretching during commercial breaks. If you’re a Facebook fiend, what better time to stalk then while lying on a lacrosse ball. Who says we can’t multi-task?!?!?!

A) Back Squat

  • 5-5-5 @ 70% (3sec pause at bottom of reps 1,3 & 5)
  • 3-3 @ 80% (3sec pause at bottom of reps 1 & 3)

B) 3 x Max average watts for 20sec on Air Bike (rest as needed)

WOD – Sat 7/12/13

Happy Birthday to Dr Clinton McCauley – one of our foundation members!

Clint turns 41 (hard to believe I know, he doesn’t look a day over 44…..) and was born in the 12th month of the year, so –

For time – Complete 41 reps of the following 12 movements:

  1. Box jump overs (60/50)
  2. Ab-mat sit-ups
  3. Push press (30/20)
  4. Back squat (30/20)
  5. Knees to chest
  6. KB walking lunge (24/16)
  7. Backward single skips
  8. Tuck ups
  9. KB swing (24/16)
  10. 5m shuttle
  11. SDHP (30/20)
  12. ??????

Clint

WOD – Fri 6/12/13

A) 2 x ME ‘noes & toes’ to wall hold (10mins ONLY)

B) “LYNNE” – 5 rounds of:

  • ME body weight bench press (sub 3/4, 1/2 or 1/4 body weight)
  • ME pull-ups
  • Rest 4-5mins