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WOD
[A] Overhead Squat
3-3-3-3-3-3-3
[B] Tabata Muscle-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
[COMPETITION TRAINING]
For time:
Row, 1000 m
4 Rope Climb (Legless)s
Row, 750 m
3 Rope Climb (Legless)s
Row, 500 m
2 Rope Climb (Legless)s
Row, 250 m
1 Rope Climb (Legless)
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The 2015 Chris Twaddell Memorial Shield, our Club Championship, is done and dusted for another year, and what a top day it was! Chris would be proud of our community. We had fantastic attendance, including a significant number of rookie competitors experiencing competition for the first time. The barbecue was also a great success, raising several hundred dollars, with which we will purchase new gear - stay tuned! Thank-you to the organising committee - Marty, Sue and Alissa!
HUGE thanks to Sue and Ema for organising the catering, and the food prep, the canteen was awesome! Thanks to Marty and Anyella for manning the barbecue and food sales all day, and to Ana for processing all the score sheets. Thank you to everyone that helped on the day, special mention to Asher, Toa and Tracey, and the many people that helped in the pit crew setting up for each workout. Last but not least, thank you to all of the competitors who supported the event and showed great sportsmanship and movement standards all day.
Here are the results for the Final event, congratulations to our 2015 Chris Twaddell Memorial Shield club champions Paul Daly and Lauren Carr.
Here is a link to the results for the Qualifier events.
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WOD
[A] Power Clean
3-3-3-3-3
[B] Three rounds for time of:
62kg (40kg) Hang Power Clean, 15 reps
15 Burpees
[COMPETITION TRAINING]
[C] As many reps as possible in 7 mins of:
Deficit Handstand Push Up
On paralletes,
Men: 6″ deficit; Women: 2″ deficit
[D] 3 Position Snatch 1-1-1-1-1-1-1
The 3 positions are hang, below knee and floor
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If you want to donate to the CFB Movember team, here is the link to their horrendous mug shots and donation page ...
https://au.movember.com/team/2035509
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Event 1 - 12 min time cap
Championship Category
For time:
Run 1600m
15 Squat Clean 80kg/55kg
Intermediate Category
For time:
Run 1600m
15 Squat Clean 60kg/40kg
Novice Category
For time:
Run 800m
15 Hang Squat Clean 40kg/30kg
Hang Squat Clean may be performed as a Hang Power Clean plus Front Squat
Event 2 - 8 min time cap
Championship Category
21-15-9 reps for time:
Push Press 52kg/35kg
Toes to bar
Intermediate Category
21-15-9 reps for time:
Push Press 42kg/30kg
Toes to bar
Novice Category
21-15-9 reps for time:
Push Press 30kg/20kg
Abmat Situp
Event 3 - 10 min time cap
Championship Category
7 rounds for time:
7 Kettlebell Swing 32kg/24kg
7 Box Jump Over 24”/20”
Intermediate Category
7 rounds for time:
7 Kettlebell Swing 24kg/16kg
7 Box Jump 24”/20”
Novice Category
5 rounds for time:
7 Kettlebell Swing 16kg/12kg
7 Box Jump* 20”/14”
* step up and step down allowed
FINAL
TBA, top 8 men and women from the Championship Qualifier Events
6:00am - Gym Open
6:30am - Warmup Area Open
7:00am - Mandatory Brief for all athletes and demonstration of Movement Standards for Event 1
7:30am - Heats commence for Event 1
9:00am - Demonstration of Movement Standards for Event 2
9:15am - Heats commence for Event 2
10:30am - Demonstration of Movement Standards for Event 3
10:45am - Heats commence for Event 3
12:15pm - Announce Finalists and Brief for the Final Event
12:30pm - Final
12:45pm - Close and BBQ (BBQ will be available from 11:30am)
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Registration for the 2015 Club Championships is now closed. Thank you to everyone that entered. We are going to have an awesome day!!
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WOD
[A] Hang Snatch 3-3-3-3-3-3-3
[B] With a continuously running clock perform:
2 Burpees in the first 1 min
4 Burpees in the second 1 min
6 Burpees in the third 1 min…etc
Continuing this for as long as you are able
[COMPETITION TRAINING]
5 efforts, each for time:
Prowler Push: 90m
Rest 2 mins between efforts
2 x 15kg plates for men, 2 x 10kg plates for women
Each 90m interval should be done as 3 lengths of 30m
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Schedule of Events
6:00am - Gym Open
6:30am - Warmup Area Open
7:00am - Mandatory Brief for all athletes and demonstration of Movement Standards for Event 1
7:30am - Heats commence for Event 1
9:00am - Demonstration of Movement Standards for Event 2
9:15am - Heats commence for Event 2
10:30am - Demonstration of Movement Standards for Event 3
10:45am - Heats commence for Event 3
12:15pm - Announce Finalists and Brief for the Final Event
12:30pm - Final
12:45pm - Close and BBQ (BBQ will be available from 11:30am)
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*Group Sessions*
Mon-Thur: 5am, 6am, 7am, 9:15am, 4:45pm, 5:45pm
Fri: 5am, 6am, 7am, 9:15am, 4:45pm
Sat: 6am, 7am
*Open Gym*
Mon, Tues, Wed, Thur: 7-9am, 10:15-11am, 6:45-7:30pm
Fri: 7-9am, 10:15-11am
*Death Alley Barbell Club*
Fortnightly Fri: 6:00pm
*Gymnastics*
Alternating Fortnight Fri: 6:00pm
*Vitality Sessions*
Mon, Wed, Fri: 8am
*Intro Sessions*
by appointment
*Private Sessions*
by appointment
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