Archive for September, 2014

Mon – 22/9/14

A) 10mins to find a “Hips Above Knees” 1RM box jump

  • MUST land with hips above knees for rep to count

B) Overhead Squat (sub back squat if not able to OHS)

  • 12mins to find a 3RM
  • Work with your narrowest grip possible

C) Max Distance/Reps for 5 rounds:

  • 30sec Weighted Crawl (10/5)
  • 30sec Single Leg Barbell Deadlift Left Leg
  • 30sec Weighted Push Up (10/5)
  • 30sec Single Leg Barbell Deadlift Right Leg
  • 30sec Rest

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Sat – 20/9/14

Partner WOD

AMRAP in 20mins of:

  • Partner 1 rows 500m,
  • While Partner 2 completes an AMRAP of:
    • 30 Double Unders (2:1 Single Skips)
    • 10 Push Ups
    • 10 KB Snatches /arm (16/12)
  • When Partner 1 finishes row, swap and continue movements from where Parnter 2 was.
  • Score is total rounds and reps.

Fri – 19/9/14

A) Box Squat

  • 5-5-5
  • Keep the weight light, focus on perfect position. This is a warm up drill to prime the body for squatting “proper”

B) Tempo Back Squat

  • 3-3-3-3-3
  • 35×3

C) EMOM for 12mins:

  • Odds: 15-20 Unbroken Wall Balls (9/6)
    • If you break, you owe a 1km row with some prowler pushes thrown in…
  • Evens: 3-5 HSPU negatives

What Does 35X3 Mean?

Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.  In a workout, the tempo prescription will follow the assigned number of reps, such as:

Back Squat x 3 reps @ 35X3

The First Number – The first number refers to the lowering (eccentric) phase of the lift.  Using our back squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.  (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  In our front squat example, the prescribed 0 means that the athlete should reach the bottom position, hold for 5 seconds and then begin their ascent.  If, however, the prescription was 30X3, the athlete would not stop at the bottom position and immediately begin their ascent. 

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.  If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.

Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.  So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.

*Courtesy CrossFit Invictus



Thurs – 18/9/14

12pm & 5:30pm – Mobility, Active Recovery

6:30pm – Barbell Club with Special Guest Matt “El’ German Squirell” Skrypek.

Stu is away on a course with work for 3 weeks so Matt from CF Tenacity has been kind enough to offer his ninja like Oly Lifting skills to us. So when you see a small cute looking dude in the box on a thursday, no it’s not “bring your kids to CrossFit and let them train” day, you don’t need to hit him up to see if parents left him there by mistake and please don’t ask him for ID – I swear he is over 18…. And can move a barbell like a jet!!!



Wed – 17/9/14

A) Banded Good Mornings + GH negatives w/ partner

  • 3 x 6 + 3 (green/orange)

B) Clean Technique/Skill

  • Clean First Pull: 3-3-3-3-3 with 3sec pause at top of knee
  • Clean High Pull: 5-5-5-5-5

C) 2 x AMRAP in 6mins, Rest 3mins between:

  • 100m Front Rack DB/KB Carry (AHAP without having to stop)
  • 12 Deadlifts (50/35)
  • 6 Hang Power Cleans
  • 3 Push Press


Tues – 16/9/14

A) Strict Press

  • 5-5-5
  • Aim to go heavier than Tues 9/9/14 (This is a link to last Tuesday’s WOD……..)

Then, every 30sec for 5mins

  • 3 Split Press @ 55-60% of above

B) 3-6-9-12-15-18-21 reps of:

  • KB Swing (32/24)
  • Box Jump (60/50)

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Mon – 15/9/14

A) Front Squat

  • 12mins to find a FAST, SMOOTH triple

Then, EMOM for 6mins

  • 3 x 1 & 1/4 front squats @ 70% of above

B) 5 Rounds for total reps:

  • 30sec Ring/Bar Dips (scale to push ups)
  • 30sec C2B Pull Up
  • 30sec DB Thrusters (20/15)
  • 30sec Rest


Sat – 13/9/14

Team WOD

  • 2 rope climbs / 12 K2C
  • 5 Front Squats (50/35)
  • 7 Shoulder to OH
  • 9 Box Jump Overs
  • 5 Tyre Flips

*WOD ends when the the tyre has been flipped 50m per person. ie, if 7 people participate the tyre must be flipped 350m as a team but can only be flipped after climbs, squats, OHs and box jumps.