Crossfit Melbourne

Tuesday 30th June

"Competitors"

Rest Day

"Crossfit"

a) 12 Min AMRAP

12 x OHS (65, 35)

10 x Toes to Bar

12 x OHS (75, 45)

10 x Toes to Bar

12 x OHS (95, 65)

10 x Toes to Bar

12 x OHS (105, 75)

10 x Toes to Bar

12 x OHS (115, 95)

10 x Toes to Bar

12 x OHS (135, 105)

10 x Toes to Bar

12 x OHS (155, 105)

10 x Toes to Bar

b) 15 Min AMRAP

3 x Full Cleans (heavier as you go)

5 x Muscle Ups

c) 500 400 300 200 100 x Row

2 x Rope Climbs each round

TEAM.

 

Monday 29th June

"Competitors"

a) Every 2 Mins for 10 Rounds

3 x Front Squats

b) 21  15  9

Front Squat (185)

Handstand Walk (m)

Farmers Carry 60m

c) "DT"

d) 50  40  30  20  10  x Box Jump

25  20  15  10  5 x Strict Handstand Push Up

"Crossfit"

a) Back Squat to 1RM

b) WOD

25 x Thrusters (95, 65)

Then 5 Rounds of -

7 x Strict HSPU

11 x Chest to Bar Pull Ups

Then 25 x Thrusters (95, 65)

Thursday 25th June

"Competitors"

a) Deadlift to 3RM

b) Overhead Squat 3RM

c) WOD

1.6km Row

50 x Wall Balls (30, 20)

50 x Pull Ups

1.2km Run

35 x Wall Balls (30, 20)

35 x Pull Ups

800m Run

20 x Wall Balls (30, 20)

20 x Pull Ups

"Crossfit"

a) 5 Rounds

5 x Chest to Bar Pull Ups

10 x Push Ups

15 x Squats

20 x Hang Snatches (135, 95)

5 Rounds

5 x Chest to Bar Pull Ups

10 x Push Ups

15 x Squats

b) Every 2 Mins for 10 Rounds

1 x Hang Clean

1 x Front Squat

1 x Split Jerk / Push Jerk

 

Wednesday 24th June

"Competitors"

Rest Day

"Crossfit"

a)

21  15  9  x Deadlifts (275, 185)

100  75  50  x Double Unders

b) 1000  750  500 x Row

30m  20m  10m  x Handstand Walk

 

Tuesday 23rd June

"Competitors"

a) Back Squat to 10 x 3

b) 20  16  12  8  4 x DB Full Snatch (32, 22.5)

1 x Legless Rope Climb between rounds

c) Front Rack Lunge to 5 x 5

"Crossfit"

a) Overhead Squat to 15, 9, 6, and 3 RM's

b) EMOM for 5 Mins

7 x Power Cleans (155, 105)

1 Min Rest

EMOM for 5 Mins

3 x Muscle Ups

1 Min Rest

EMOM for 5 Mins

5 x Power Cleans (165, 115)

1 Min Rest

EMOM for 5 Mins

3 x Muscle Ups

EMOM for 5 Mins

1 x Legless Rope Climb

Monday 22nd June

"Competitors"

a) WOD

9  7  5  x Hang Snatch (185, 125)

9  7  5  x Deficit HSPU

21  15  9  x Chest to Bar Pull Ups

@30 Mins

9  7  5  x Push Jerks (225, 155)

9  7  5  x Strict Deficit HSPU

21  15  9 x Chest to Bar Pull Ups

b) 3 Rounds

50 x Back Extensions

40m Handstand Walk

30 x GHD Situps

"Crossfit"

a) Back Squat to 10 x 3 @85%

b) For 20 Mins

Even Mins - 5 x Strict Press

Odd Mins - 30 x Double Unders

Friday 19th June

"Crossfit"

a) 5 Rounds

6 x Power Cleans (165, 105)

6 x Bench Press (165, 105)

b) Back Squat to 7 x 5 @80%

c) WOD

10 to 1 x Dips

10 to 1 x Chest to Bar Pull Ups

10 x Pistols each round

OR

EMOM for 10 Mins

5 x Bar Muscle Ups

8 x Pistols 

FROM THE VAULT

 

Thursday 18th June

"Crossfit"

a) Every 2 Mins for 10 Rounds

1 x Hang Snatch

1 x Snatch 2 inches from floor

1 x Full Snatch

b) 3 Rounds

21 x Overhead Squats

15 x Toes to Bar

30 x Box Jumps

12 x HSPU

 

Like other previous years when we've qualified for the world games as a team. The team roster has had to change for one reason or another. Like all previous years this is never an easy situation and a lot of emotion is involved. 

After such a successful regional campaign our best ever I believe. Although we won both the 2012 and 2013 regionals. This is definitely the best team we put together and they had an amazing bond.

However, after the regionals when we had, had such a successful games and someone came up to me and asked if our team will stay the same. I knew from past experiences that this was unlikely.

I knew from the past something was bound to happen and we could never have a smooth sailing into the worlds. Something would have to happen and this year the one who it happened to is Ali Murdoch. 

Unfortunately, Ali has Succumbed to an injury that first appeared just before the regionals. Ali has been the calm and collected athlete that has been the backbone of our women in all 3 of our regional wins.

Whether it being the girl who sured up our victory with her Dumbell power snatches in 2012 when none of our other girls could move that dumbell, her amazing Jackie time with her amazing partner in 2013 or all her extra fast rope climbs to peg us back the lead in this years chipper work out. 

Ali is an amazing athlete, who I've always believed could easily qualify for the world games individually if she wasn't a full time pyhsio and trained more then 20 minutes a day. We, me and the team wish her a fast recovery and at least to take her mind of this disappointment she has something else great to look toward later in the year.

To quote a line from my favourite movie "You can not replace an Ali Murdoch" (or a Gary Berteer)she is bloody that good it is impossible to do. But luckily for us in our back corner of the gym going about her business quietly as usual with no fuss or attention wanted. We have this weapon called Alice Tucker. Alice who had a bad luck of injuries during the open has finally come good and has not stopped smiling since Ali handed her world games spot over to her.

The team is all very sad and upset to lose their team mate who they had trained with and competed so well with. But they have also welcomed with open arms their new team mate.

Alice brings into the team a very different skill set then Ali, while both girls are amazing athletes they are different. So the team will have to adapt and they will. They will adapt and they will and are busting their butt to succeed to their full potential. The team right now are training the house down and are just waiting to get away to training camp in the states. 
This is also a time where we as a team would like to recognise the contribution by a few athletes that have been apart of the team the whole way through.

I can not speak highly enough of Dean Herbet, Sammy Flavell and Laura Moylan. They have been there every session to train to be back up or just help out just in case they were needed to step in. Fortunately, they weren't need but the respect and love they have from all of their other team mates for the way they were through the regionals and training up till now can not be measured. They each can not be spoken highly enough of the kind of people they are. They are not just awesome athletes but amazing people of strong character and principals. 

I personally thank you for being so easy to deal with and coach. Hopefully, next year you will all be part of the regionals to some extent.
Go Team!

Benji

Wednesday 17th June

"Crossfit"

a) Back Squat to 5 x 7 @75%

b) 100 x Double Unders

25 20 15 10 5 x Box Jumps

6  12  18  24  30  x Calorie Row

100 x Double Unders

 

Tuesday 16th June

"Crossfit"

a) Every 2 Mins for 10 Rounds

3 x Power Cleans / 2 x Split Jerks

b) 5 Rounds

5 x Power Clean & Jerks 

5 x Muscle Ups

c) 500 400 300 200 100 x Row

25  20  15  10  5 x KB Swings (24kg, 16kg)

Thanks to our sponsors The Deck Brighton & @functionroomsinmelbourne for there support to send us to the Crossfit games. 

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