Crossfit Melbourne: Friday 24th April

"Competitors"

a) 12 Min AMRAP

Clean & Jerk @90%

b) WOD

30 20 10 x Chest to Bar Chin Up

9 7 5 x Power Clean & Jerk (185, 125)

c) In Pairs - 5 Rounds each

8 x Front Rack Lunges (185, 125)

8 x Push Press (185, 125)

Bar cannot touch ground. 10 x Burpees each if does

"Crossfit"

a) WOD

10 8 6 4 2 x Full Snatches (155, 105)

50 40 30 20 10 x Double Unders

b) Chipper

20 x Handstand Push Ups

30 x Chest to Bar Chin Ups

40 x Toes to Bar

5 x Rope Climbs

60 x Wall Balls (20, 14)

8am Workshop is on Shoulder and Hip Mobility tomorrow.

March 2016

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Crossfit Melbourne