Wednesday 30 June, 2010

Q & A with Jason Khalipa - Chatting with the 08 Champ. - CrossFit Games

WOD

A:
30 -20 -10 reps for time
Wall Ball (20lb)
KB Swing (24kg)


B:
21-15-9 reps for time
Burpees
Pull ups

Tuesday 29th June, 2010

CrossFit Bondi regular Richard H after a grueling WOD. He is currently out of action for a couple of months. We wish him a good recovery.


WOD:
5 rounds for time
15 Ring dips
30 Abmat sit ups
350m Run hill (175m up, 175m down)

Monday 28th June 2010

WOD
Power Clean 3-3-3-3
Back Squat 3-3-3-3

Saturday 26th June 2010

WOD
A.
'Grace' 30 clean & Jerks for time (60kg)

B.
4 rounds for time
50 single jump rope skips
5 sets stairs (Dudley Page stairs)

Friday 25th June 2010

WOD
5 rounds:
1 minute box jump
1 minute dumbbell push press (2x15kg/7kg)
1 minute SDHP (Kettlebell 24/16kg)
1 minute rest

Score total reps for each round.

Compare to: 20/4/10, 20/11/09 and 9/10/09

Thursday 24th June, 2010

AMRAP 15 minutes:
8 ring dips
25 air squats

rest 3 minutes

Then max reps of 200m hill sprints in 10 minutes.

Wednesday 23rd June 2010

Miranda Oldroyd WOD demo (with supplementary Chest-Cam footage) Courtesy of CrossFit HQ [wmv] [mov]


WOD
5 rounds for time
Run 400m
20 pull ups
30 push ups

Tuesday 22nd June 2010

WOD
3 minutes - 2 minutes - 1 minute rounds of:
Double unders
Dumbbell hang clean & jerk (2 x 20kg DBs)

Score total reps from each round.

Monday 21st June 2010

Worldwide Objects Overhead - Image courtesy of CrossFit.com


WOD
Deadlift 3-3-3-3
Push Press 3-3-3-3

Wednesday 16th June 2010

WOD
AMRAP 20 minutes:
Run 200m
8 Toes to bar
8 Hang squat cleans (50kg)

Tuesday 15th June 2010

WOD
3 rounds for time:
Run 800m
100 double unders
75 Abmat sit ups

Monday 14th June 2010

WOD
A:
Front squat 5 - 5 - 3 - 3 - 1 - 1 - 1 reps
Max set of ring dips after each set

B:
(Wod 1 from CrossFit Penrith 'Top Dog Games' 2009)
5 Rounds
5 Deadlift 120
10 Burpee
Then
400m run

Saturday 12th June 2010

WOD
A.
10 thrusters per minute for 10 minutes (40kg)

B.
5 rounds for time:
15 pull ups
Run 200m

Friday 11th June 2010

WOD
5 rounds, each for time:
20 box jumps
25 push ups
30 sit ups
35 squats

Rest 3 minutes between rounds

Thursday 10th June 2010

All Blacks Yo-Yo Test. (wmv)

And since the rugby test season is now underway here is one more All Black link:
The Franks Brothers: All Blacks, CrossFit affiliate owners and strong guys in general. - Canterbury CrossFit


WOD
Run 1 hill (Waratah Street hill. 175m up, 175m down)
21 Thrusters (40kg)
42 ring push ups

Run 2 hills
15 thrusters
30 ring push ups

Run 3 hills
9 thrusters
18 ring push ups

Wednesday 9th June 2010

WOD
A:
21-18-15-12-9-6-3 reps of
Sumo deadlift high pull (30kg)
Push press (30kg)


B:
AMRAP 12 mins:
35 Double unders (Or 100 single skips)
35 Sit ups

Tuesday 8th June 2010

CrossFit Games - The 2010 Games Season: A Perspective.


WOD
A. Run 1500m for time.

B. 'Karen' 150 Wall Ball shots for time. (20lb ball. 3m target)

C. Burpees: 1 minute-30 seconds off. Continue in this fashion until 100 burpees are reached. Record total time including rest periods.

Monday 7th June 2010

WOD
Back squat 5-5-5-5
Press 5-5-5-5

Met-con
3 rounds:
10 hang power clean (50kg)
20 push ups

Saturday 5th June, 2010

15 things worth knowing about coffee - theoatmeal.com


WOD:
50m 1-arm overhead lunge walk (15kg DB)
20 jumping pull ups
Run 200m (Down and up hill)

Friday 4th June, 2010

Josh's Masada WOD
-450m to +40m above sea level
50 push ups


WOD
50-40-30-20-10 reps of
Box jumps
Abmat sit ups
DB push press (2 x 15kg)

Finisher:
10 burpees
100 flutter kicks

Thursday 3rd June, 2010

Wet Weather WOD:
At the start of every minute do 10 push ups, for the remainder of the minute do as many air squats as possible. Continuing until 250 squats have been reached. Post time to comments.

Wednesday 2nd June 2010 - Paleo in the urban jungle.

Its never too hard to go Paleo
Whilst this modern caveman was wandering through Westfield shopping center yesterday, my stomach started to remind me it was lunchtime. I picked up my spear and headed for Woolworths. The above meal cost me just over $5 and it took me about 7 minutes to hunt and gather.

• 140 grams of roast beef
• 1 mandarin
• 100 grams of mixed nuts

All macro nutrient bases covered. Sure the quality of these items from a large chain supermarket might be less than ideal but it got me out of trouble and didn't break the bank. I know $5 in the food court a few levels up would not have gotten me far in both quantity and quality. So pick up your spear and use your imagination the next time you find yourself unprepared at meal time...


WOD
5 rounds
15 burpees
Run 400m
15 DB Front squats (2 x 15kg)

Tuesday 1st June 2010

It is the first day of winter! Hip Hip Hooray for that! Winter does need to be time to let yourself go. Comfort food can still be paleo! Roast meats and veges, paleo stews, even pumpkin soup! Post your favourite winter paleo meal to comments section.
Exercise is a great way to beat the winter blues. The above pic was taken on a freezing Friday morning a few weeks ago! I am sure that James, Tara and Remi (L-R) were all wearing an inner smile going off to work that day after a solid Beach WOD.

WOD
4 Rounds for time:
50m lunge walk
12 L-Pull ups
15 Dumbbell clean & Jerk (2 x 15kg)