CrossFit Brisbane

WOD - Tuesday, 1/9/2009

HAPPY BIRTHDAY BEL!

"Cindy"

Complete as many rounds as possible in 20 minutes of:-
5 Pull ups
10 Push Ups
15 Squats

Or

"Mary"
Complete as many rounds as possible in 20 minutes of:-
5 HSPU
10 Pistols, Alternating Legs
15 Pullups

Record choice of workout and rounds completed to comments.

(Photo: Post best caption to comments)

The workout of the day (WOD) clearly provides a physiological stimulus to the athlete.  However, beyond the physical challenge, lies an opportunity to practice mental toughness.  It could be argued that the athletes emotional response to the physical hardship encountered during the wod, is a mirror of their emotional response to the typical broader challenges that are inevitable in life.  How do you respond when the pain sets in?  Is the response consistent with how you hope you will respond to the worst life can throw at you?  Viktor Frankl proposed that the only freedom that we truly have is the freedom to choose our response to the stimulus that is presented to us.  Choose your response wisely.  What we practice is what we become.

WOD - Monday, 31/8/2009

7 Rounds for Time:-

15 MB Clean 9kg (6kg)
15 KB Swings 24kg (16kg)
15 Box Jump 20"

Post time to comments:-

"It all began with teenage body issues. I read health magazines, ate low-fat foods and tried to get more exercise. I wasn’t overweight, but I didn’t want to be. Although I was body conscious, the idea of fitness never came into play; I didn’t know any athletes and never participated in a sport..." read more ...

Rest Day!! Sunday, 30/8/2009

"...When you feel like your grip is failing you need to take care to not let your grip half shift at the bottom of a pull up. Nearing the end of a long set of pull ups (or bar routine for our gymnasts) the layers of skin in your hand are worn and a sheering force can separate them. If you have a grip on the bar and then shift under load the outer layer of skin will potentially adhere to the bar better than to the other layers of skin, this results in a rip, and in some cases, big, nasty, bloody rips. Start to develop a feel for how to grip the bar. .."  Read More ...

2009 HARD'NUP Challenge - RESULTS

Womens Results - 2009 Hard'nup Challenge

Mens Results - 2009 Hard'nup Challenge
(Amended 11/8/2008 8:00pm)

PHOTOS HAVE NOW BEEN POSTED

Thankyou to Brad Fraser, Nick McAlinden and Jimmy King
** Please credit CrossFit Brisbane and the photographer if you use any of the photos **

 

VIDEOS ARE AVAILABLE COURTESY OF CROSSFIT NEWCASTLE

 

Post your best highlights of the day to comments.

WOD - Saturday, 29/8/2009

21-15-9 reps for time:-
OH Squat 50kg (35kg)
Pullup

Post time to comments.

"Back-off" weeks are an important and effective strategy to maintain long-term motivation and performance.  No human on the planet can sustain continual high intensity.  Every 3-4 weeks have a week of 80% intensity, and drop a session or two, to allow your body and mind to recover.  You will come back with renewed vigor, a over time this strategy will yield greater consistency and a higher overall intensity.

WOD - Friday, 28/8/2009

For time:-

25 Burpees
50 KB/DB Swings 24kg (16kg)
50 Knees 2 Elbows
25 OA(Left) KB/DB Push Press 24kg (16kg)
25 OA(Right) KB/DB Push Press 24kg (16kg)
50 Squats
50 Double Unders

Post time to comments.

(Photo: Nick McAliden)

Choosing when to rest is an important consideration in managing your workout.  There is a difference between when you "want to" rest, and when you "have to" rest.  For the beginner, the body controls the mind, and wanting to rest occurs well before having to rest.  For the elite, the mind controls the body, and the converse is true.  Understanding that more often than not rest during the workout is a conscious choice, rather than physiological requirement, is a lightbulb moment in the evolution of a CrossFitter.

WOD - Thursday, 27/8/2009

Welcome to the world ... Amelia Beatrice Wythes!!  Congratulations Fletch & Biba!!!

Power Clean

5-3-3-2-2-2-1-1-1-1-1

Post loads to comments.

Instructional videos from crossfit.com
Power Clean...[wmv][mov]
Clean Catch Heights tri-panel... [wmv]
Clean Drops...[wmv][mov]
Clean Faults, Mike Burgener ...[wmv][mov]
Clean Instruction, Part I, Coach Burgener...[wmv][mov]
Clean: The 3d Pull, Coach Burgener...[wmv][mov]
Cleaning from the Ground, Coach Burgener ...[wmv][mov]

(Photo: Courtesy Nick McAliden)

In simple terms, to generate force you need to push against something.  To powerfully lift a barbell away from the Earth and break the inertia created by gravity, you need to push against the ground, hard and for as long as possible.  When performing the Olympic lifts, a good lifter will leave their feet on the ground for longer, and press into the ground harder, than a poor lifter.  The poor lifter loses contact with the ground early in the lift and has nothing to push against.  To lift well, avoid the tendency to come onto the toes early during the explosive phase of the lift.  Rather, think of the action as a jump where your feet remain nailed to the floor.  It is not a calf raise, drive the heels down and explode the hips upwards.

WOD - Wednesday, 26/8/2009

"Nicole"
Complete as many rounds and reps as possible in 20 mins of:
Run 400m
Max reps of Pullups

record total rounds and total reps to comments

Instructional videos fro www.crossfit.com

Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

 

When learning new movements, often the single biggest obstacle is the athlete clinging to a misunderstanding of how the movement is performed, and continuing to repeat the misunderstood pattern despite being being instructed to move differently.  The misunderstanding is formed by seeing the gross components of the pattern, but missing the subtle components that often indictate the correct sequence.  Using a flawed movement pattern leads to the "I am just not coordinated" or "I am just no good at this" excuse making.  In reality, if something you are doing sucks, you are just doing it wrong.  The magic is in the movement.

WOD - Tuesday, 25/8/2009

5 rounds for time:-
15 Deadlift 100kg (70kg)
20 "Honest" Pushups

Post time to comments

"Honest" Pushups are full range of motion at the top (meaning arms fully locked out) and all the way to the ground (chest & thighs touch down).  To execute correctly, hips and shoulders must move up and down at the same rate.  Saggy hips or hips held in place, failure to touch thighs and chest to ground, and failure to lockout at the top all constitute a failed rep.

(Photo: Courtesy Nick McAliden)

The workout of the day (WOD) represents a challenge that has been issued to the athlete; "Complete this task, if you can.  Complete it better than anyone else and you win".  Completing the challenge, and gaining respect for doing so, is only possible if all requirements of the challenge are met.  Some requirements, such as the exercises, sets, reps and loads, are stated in writing.  Other, often missed requirements, are implied, and assumed to be a standard set of requirements for all workouts.  The implied considerations are accuracy (correctness of movement and range of motion) and honesty (completing all of the work and correctness of score).  Failing to meet the implied requirements is a failure of no less magnitude than failing to complete the specified reps.  Real progress comes when the athlete accepts the complete challenge and gives equal importance to both implied and stated requirements.

WOD - Monday, 24/8/2009

5 rounds for max load
Press/Push Press/Push Jerk
1-3-5 reps each round

To complete 1 round, perform 1 strict Press, 3 Push Press and 5 Push Jerk without lowering the bar from the shoulders.  Lowering the bar during a round constitutes a failure and the round does not count

Increment load each round if possible, whilst maintaining sound mechanics.

Post loads for the 5 rounds to comments

 

The selection of loads for strength based workouts is an important consideration in maximising intensity.  There is a temptation to warmup light, start the first set well within your capacity and then use big increments to get to a relatively heavy finishing weight.  However, a more intense workout is achieved by spending more time in warmup getting to a relatively heavy starting weight for the first set  (ie a much higher percentage of your best lift), using small increments between sets (because that is all that is physically possible), and hanging on for dear life, giving everything that you've got to succeed in each set.  The former strategy may lead to an ego-satisfying heavier last set, but later strategy will lead to genuine strength gains as a result of greater volume across all sets.  The workout stimulus is created by all lifts in the workout, not just the last set.