CrossFit Brisbane

WOD - Saturday, 1/3/2014

WOD
Games Open 14.1
Complete as many rounds as possible in 10 mins of: 
30 Double Unders 
15 Power Snatches, 35kg (25kg)

Workout Description and Movement Standards

Please make sure you have watched the Movement Standards video and read the Workout Description before arriving for your workout

COMPETITION TRAINING (Optional)
No competition training today

WARM UP
Stretch Calves & Pumps
Easy 200m jog
Dynamic Warmup
Modified Burgener Warmup
then, warmup on the equipment ...
3 mini-rounds of the workout

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

WOD - Friday, 28/2/2014

WOD
[A] Complete as many rounds as possible in 20 mins of:-
10 One arm DB Split Snatch, 20kg (15kg)
15 Ring Dips
400m run

COMPETITION TRAINING (Optional)
No competition training

WARM UP
Stretch Calves
10 Air Squats
10 Pushups
Cossack to Squat to Cossack to Squat/Reach/Rotate x 5

10 Kipping Swings
10 OA DB Thrusters, alternating
10 OA OH lunge, alternating
Squat to Pistol to Squat to Pistol x 5

Walk to Split x 3 per side
Jump to Split x 3 per side
DB Deadlift x 3 per side
DB Deadlift High Pull x 3 per side
DB Snatch x 3 per side

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

WOD - Thursday, 27/2/2014

WOD
[A] Thruster 3-3-3

[B] Front Squat 3-3-3

[C] Push Press 3-3-3

[D] Tabata Pullups

COMPETITION TRAINING (Optional)
[E] 3 rounds for max reps of:- 
1 min Muscle Ups
1 min Burpee
1 min Double Unders

WARM UP
Short Dynamic Warmup:
Arm Circles
Trunk Twists
Cossack Stretch
Lunge and Twist
Pushup to Calf Stretch

Then..
Push Press x 10
Sotts Press (PVC) x 10
Thruster (PVC) x 10
Samson Stretch, 30 seconds /side 

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

Important Information about the CrossFit Open

CrossFit Open
The CrossFit Open workouts for 2014 will be announced by CrossFit HQ at 11am each Friday for the next 5 weeks. CrossFit Brisbane will run the Open workout on Saturday morning as the Workout of the Day. If we need, we will also use the Open Gym time at 8am.

Our athletes that are serious about the competition and attempting to qualify for the Regionals, either as an individual or team member, will contest the WOD from 4pm on Saturday.  Realistically these are any athletes that are in contention for a top 100 spot and need to be videotaped according to submission standards.  This session will be open to spectators. We hope many of you will come and help them get their best scores on the board for CrossFit Brisbane. We are in need of some additional video camera’s with tripods. Could you please let Wendy know (wendy@crossfitbrisbane.com) if you have one available for use each weekend.

If you are a registered athlete or judge, please view the competition brief, including the movement standards, before coming to the gym on Saturday morning. There is still time to register at http://games.crossfit.com/

Drug Policy
All CrossFit Brisbane members who are registered for the CrossFit Open must read and comply with the attached ‘CrossFit Games Drug Testing Policy’
http://media.crossfit.com/games/pdf/2014CrossFitGames_DrugTestingProgram_140104.pdf

Special Arrangements for Completion
If you have special needs in regards to getting your Open workout completed, please contact Wendy to arrange an alternate time.

Judges
We need registered judges for every registered athlete competing in the Open. If you are able, please complete the online judges course and notify Wendy of it’s completion. https://oc.crossfit.com/

If you have not completed the judging course you will NOT be able to score for any other registered athlete.

If you are also available to judge in the 4pm session, please contact Wendy.

 

WOD - Wednesday, 26/2/2014

WOD
[A] Bench Press
6-6-6

[B] For time:-
1600m run
100 Pushups

COMPETITION TRAINING (Optional)
[C] AMRAP
1min Snatch 40 / 30
1min Snatch 60 / 40
1min Snatch 70 /  45
1 min Snatch 80 / 55
1 min Snatch 90 / 60

WARM UP
Dynamics / Joint Rotations
Wall Chest Stretch x 1min/side
Wall Lat Stretch x 1 min/side
Single Leg RDL x 10 reps/side
6 Count Burpee x 5 reps
Empty Bar Bench Press x 20 reps
Kipping Swing x 20 reps

Stretch Calves before Part B

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

WOD - Tuesday, 25/2/2014

WOD
[A] Five rounds for time of:
10 Power Clean, 60kg (40kg)  
15 Wall Ball, 20lbs (14lbs)

[B] Tabata Situps

COMPETITION TRAINING (Optional)
[C] AMRAP 5 mins
Handstand Pushup

WARM UP
2 rounds
Single Arm Dumbell Complex
Complete each round with left arm first and then right arm

Samson Stretch
DB Front Squat x 5
DB Push Press x 5
DB Overhead Lunge x 5
DB Power Clean x 5
DB Thruster

Stretch in between rounds

Then warmup on the equipment

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

From Brett ...

Farewell for now.

This is my last week coaching at CrossFit Brisbane in my capacity as a full time coach.

I have been deliberately avoiding a going away style dinner because I am not really going anywhere, I will be back to cover Matt and Wendy a few times a year.

I have already received many kind words about the coaching interactions we have had together and I look forward to being able to keep track of everyone's progress not only via the scoreboard but also on my locum visits.

I love my job and I have loved coaching you, the members of CFB, for the last year. It has been an absolute privilege to work with Matt and Wendy an opportunity that I had hoped for since first working for Matt on the Level 1 seminar team.

I am going back to working level one seminars for CrossFit HQ as well as spending some time working at CrossFit Townsville.

I took this position leaving my wife alone for weeks on end in Townsville and while it will be sad to not be turning up to coach you guys every day I will be glad to be home with her.

Train hard, have fun and if you are in Townsville drop by and do a workout.

See you soon,
Brett
Brett4d@gmail.com

WOD - Monday, 24/2/2014

WOD
[A] Deadlift 2-2-2-2-2

[B] Weighted Pullup 2-2-2

[C] 21-15-9
Knees to Elbows
Burpees

COMPETITION TRAINING (Optional)
[D] Shankle Complex 
3 attempts for max load

- Deadlift
- Hang Pull x 3
- Hang Squat Clean
- Split Jerk x 2

WARM UP
Samson Stretch
Downward Dog

2 Rounds, 10 reps of each: 
OH squat
Pushup Plus
Fire Hydrant
Hollow to Tuck
Good Morning
Pullups
Thruster

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

Rest Day!! - Sunday, 23/2/2014

WOD - Saturday, 22/2/2014

Happy Birthday Wendy Swift!

WOD
[A] Complete as many rounds as possible in 20 minutes of:-
10 Handstand Pushups
15 Kettlebell Swing 24kg (16 kg)
20 OH Lunge 20kg (15kg)
25 Burpees

COMPETITION TRAINING (Optional)
[B] 5 x 400m
every 3 mins

WARM UP
Side Lying T-Rotation x 20 reps per side
Samson Stretch x 20 sec per side
Rollbacks to V-sits x 10 reps
Active Hang x 30 secs

2 rounds, 6 reps of each, stretch between rounds
KB deadlift
Russian swing
One Arm Swing (left)
One Arm Swing (right)
Tactical Reverse Lunge (left)
Tactical Reverse Lunge (right)
Round body pass, left then right

Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/