Archive for April, 2014

Thurs – 1/5/14

***NO EWOD TODAY, HAVE A BIT OF FUN WITH THIS STUFF INSTEAD***

A) Box Jump 1RM

B) Broad Jump 1RM

C) ABSOLUTE max effort for watts on the air bike (have as many attempts as you like!!!)

Wed – 30/4/14

A) Clean & jerk  1RM – 25mins

  • 25mins includes finding a 1RM clean

B) 50 sit ups for time

  • Rest 1min, then
  • Max effort strict pull up in 2mins
  • Rest 1min, then
  • Max effort unbroken T2B

Tues – 29/4/14

A) EMOM for 6mins (at warm up pace)

  • Odds: 10-15 wall balls
  • Evens: 8-12 DB snatch

B) Snatch 1RM – 20mins
C) Push press 1RM – 15mins

Mon – 28/4/14

Welcome to our baseline/testing week. This week is going to take a bit of a toll on the CNS so please make sure you mobilise, rest, eat and hydrate better than you would normally. And in the words of Big John McCarthy – LETS GET IT ON!!!!!

A) Back squat 1RM – 20mins

B) Tabata – hollow & arch

Rest 2mins

C) Reverse tabata – ring support position, HS hold

Sat – 26/4/14

In teams of 3, complete for time:

  • 60 T2B
  • 48 hang power cleans (50/35)
  • 36 front squats
  • 24 shoulder to OH
  • 12 step OH walking lunge (each person)

At the call of 3,2,1,go the bar must not touch the ground for the duration of the WOD. If the bar touches the ground, the team must immediately move a 24/16kg KB 2om, and the person with the KB can’t move…

Fri – 25/4/14

They went with songs to the battle, they were young.
Straight of limb, true of eyes, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old.
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

Lest we forget.

Photo: 'LEADING FROM THE FRONT' HERO WOD BAIRD</p><br /><br /><br /><br />
<p>MEN: 13 minutes<br /><br /><br /><br /><br />
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.</p><br /><br /><br /><br />
<p>then into</p><br /><br /><br /><br />
<p>3 Rounds AMRepsAP </p><br /><br /><br /><br />
<p>WOMEN: 14 minutes<br /><br /><br /><br /><br />
600m run buy in, 3min CAP – on the 3min mark the 1 min rounds<br /><br /><br /><br /><br />
commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.</p><br /><br /><br /><br />
<p>then into</p><br /><br /><br /><br />
<p>3 Rounds AMRepsAP </p><br /><br /><br /><br />
<p>1 min Pull-Ups<br /><br /><br /><br /><br />
1 min Deadlifts 90kg/70kg<br /><br /><br /><br /><br />
1 min Lateral Burpees<br /><br /><br /><br /><br />
1 min rest (rounds 1 and 2 only)</p><br /><br /><br /><br />
<p>Mixed heats start women min earlier.</p><br /><br /><br /><br />
<p>CPL Baird died how he lived, at the front; giving his all without any indecision.</p><br /><br /><br /><br />
<p>The 600 metre sprint represents him leading a team into a gunfight at full charge, an action he was known for so don’t hold back; he never did.</p><br /><br /><br /><br />
<p>He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.</p><br /><br /><br /><br />
<p>These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing.</p><br /><br /><br /><br />
<p>The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.</p><br /><br /><br /><br />
<p>THEY FIGHT, THEY PROTECT, WE HERO WOD.</p><br /><br /><br /><br />
<p>AHG

 WOD starts at 8am sharp!

CPL Baird died how he lived, at the front; giving his all without any indecision.

He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.
These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing.
The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.

‘LEADING FROM THE FRONT’ HERO WOD BAIRD

WOMEN: 14 minutes

  • 600m run in 3min CAP – on the 3min mark the 1 min rounds commence.
    • Run 600m under 3mins: do extra pull ups
    • Run 600m over 3mins: do as many pull ups as possible in the remainder of minute 1
    • Run 600m over 4mins: move to the next minute of movements (deadlifts).

then into

  • 3 Rounds for AMRepsAP
    • 1 min pull ups
    • 1 min deadlifts 70kg
    • 1 min lateral burpees
    • 1 min rest (rounds 1 and 2 only)

MEN: 13 minutes

  • 600m run in 2min CAP – on the 2min mark the 1 min rounds commence.
    • Run 600m under 2mins: do extra pull ups
    • Run over 2mins: do as many pull ups as possible in the remainder of minute 1
    • Run 600m over 3mins: move to the next minute of movements (deadlifts)

then into

  • 3 Rounds for AMRepsAP
    • 1 min pull ups
    • 1 min deadlifts 90kg
    • 1 min lateral burpees
    • 1 min rest (rounds 1 and 2 only)

 

Thurs – 24/4/14

REMINDER: **ANZAC Day BBQ Breakfast (After the WOD)**

We are asking everyone to please bring something to share for the ANZAC Day BBQ Breakfast. We’re going to need the essentials (bacon, eggs, tomatoes, mushrooms, sausages, bananas, zucchini) and anything else you can think of – feel free to get creative, it doesn’t have to be grillable! So if you can bring some of the above to share or a creation of your own it would be amazing! Thank you.

All the ANZAC Day information can be found HERE

EWOD – 12 & 5:30pm

A) Run 1 mile

  • For every minute you are running complete +1 burpee
  • Ie: 1st min = 1 burpee, 2nd min = 2 burpees, etc…

B) AMRAP in 10mins

  • 3 thrusters (60/45)
  • 6 deficit push up (2×20, 1×20 plates)
  • 15 double unders

SKILL – 6:30

  • Kipping progressions
  • Shoulder / thoracic mobility

June2012_Mobility_05032012

6 Exercises for Maximum Mobility

Why a Bay Area gym has ­become a destination for the world’s top athletes

http://www.outsideonline.com/fitness/flexibility/6-Exercises-for-Maximum-Mobility.html

 

Wed – 23/4/14

A) Bullet Proof Shoulders (stability exercise)

  • 5-20 per side: side plank reverse fly
  • 5-15 sec, 4 per side: mod push up Y hold
  • 5-15 scap push up
  • T’s: 5 + 5sec “overload” hold x 3
  • W’s: 5 + 5sec “overload” hold x 3
  • Rotator cuff isolation: 15-30 per side

B) Strict press

  • 5-5-5-5-5

C) Push press

  • 3-3-3-3-3