The next 5 weeks
Hey Gang,
Just a quick rundown on the next 5 weeks:
So YOU ALL know we are doing the Open WOD for ALL class sessions on Friday and Saturday.
This will give you a few days to do it.
IF you cannot make Friday or Sat, you need to see one of the trainers and arrange a time to get it done!
The WOD will be released each week on Thurs at around 11am… SO please talk to us if you can’t make Fri or Sat so you can get it done!!!
Here are the times we will be running the Open WOD:
Friday – 5am/6am/12pm/4pm
Saturday – 8.30am/10.30am
We will have as many coaches as possible present, and like what we have been doing with the group on a Saturday we will be judging each other, so please be prepared to help out.. If you can all go online each Thursday and watch the standards video that would be awesome, we will also post them as soon as we get it each week for you all.
Except for this Saturday we will be running a BBQ after the 10.30am session at the Box, and we would love for you all to come and hit the WOD & hang out together!!
So why do it I have heard a few of you say:
1. It is FUN!! No, really, it is. At CrossFit Queanbeyan, we will dedicate every Friday and Saturday to the Open workouts for all members.
We arrange heats, we print score sheets, we assist by judging each other, but we also keep it fun.
In a light hearted way we battling together!.
We’re all nervous, it is our buy-in to the team. It makes us a stronger community. I know you’re all willing to give it your all and possibly fail or possibly triumph, if you are, so am I.
You’ll never know just how good you are if you don’t try??
More often than not, you’ll surprise yourself. And there’s no time like the present to find out!!
2. It Gives You an Appreciation and a chance to compete against the Best.
During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world.
If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs..
The progression of CrossFit has grown to crazy levels, and getting the opportunity to compete against the best is rare.
Seeing their scores, deepens my appreciation for their dedication, skill, and strength (would still like to beat them at something though!!!)
It will be a great 5 weeks, I can’t wait!!
What you need to do – after each judged WOD, it is your responsibility to go online and submit your score (please ensure this is done by Midnight, especially this Sunday) Games.CrossFit.com, then we will validate your score. After we have validated, you will then be able to look online and check out your weekly ranking!! If you qualify as a senior (like I do), you will be ranked in both Masters and Open… top 48 men, top 48 women and top 30 teams will qualify for a trip to the Australian Regionals..
If you have any questions please don’t hesitate to contact us!!
Click the link on the right to register…
Scotty
Thurs 19th July
Skill/Strength
Full Snatch/Power Snatch technique work, depending on experience – work up to moderate-heavy singles (20 mins)
WOD
2-4-6-8-10-8-6-4-2
Power Snatch 40/30kg
OHS 40/30kg
You can count a power snatch into your OHS as a rep – e.g. you are on the 8 rep round, you do 7 power snatches, drop it, reset and power snatch it – this counts as your 8th and can get into the OHS
Scaling options – lower weight, squat onto box if struggling for depth, swap for power clean and front squat if really struggling with technique
Mobility
CrossFit in Canberra 4th July
Skill/Strength
Power clean/clean technique work (wooden pole) – speed/2nd pull focus (5-10 mins)
Wendler Deadlifts – 5 (65%), 5 (75%), 5+ (85%)
WOD
Cash in
25 walking lunges
3 RFT
10 Back extensions
15 Deadlifts 60/40kg
Cash out
25 walking lunges
Scaling options – lower weight
Post load and time to comments
Bit of footage from the Reebok CrossFit Games 2011
Friday 27th April at CF Queanbeyan
Skill/Strength
Bench press 5×3 work up to 3RM (20 mins)
WOD
15 min time cap
Run 400m
21-15-9
Push Ups
Squats
In remaining time AMRAP burpees
Score = number of burpees
Mobility
Who is this handsome devil??
Terry working hard!!
CrossFit Queanbeyan 26th April
WOD
7 Sets of the Sequence / 5 Rounds
Power Cleans
Front Squat
Push Press
Back Squat
Push Press
After each round, rest 2-3 minutes, try to increase load each round. No resting the bar down. You can hold the bar anywhere to rest, but it cannot rest on the ground. You can combine only two of the moves into a complex movement (ie: Power clean + Front Squat = Squat clean; Front squat + Push Press = Thruster; Back Squat + Push Press = Heaving Press). If you attempt a movement and fail you can retry as many times as needed to complete that movement. If you can’t complete the movement, you are done with that round. If you have not completed all 5 rounds, you can rest and continue with the same weight. After you completed a round, try to increase the load for the next round. Start with a weight that will allow you to increase as you go to through each round.
Mobility
Here is me & Kris representing the CrossFit 2600 crew last year at the Regionals:
At last year's Regionals
NEW CLASSES & CrossFit Comp
Hey gang,
This Saturday will see the start of the NEW timetable at CrossFit Queanbeyan.
We will be doing an 8.30am & 9.30am class!! I will have the NEW timetable up on the website tomorrow morning for you all to view.
Also we would love for all of our fantastic members to register for our ‘Judgement Day’ Charity CrossFit Event. It will be a family fun day with plenty of workouts and we wold love to have you all compete!
All proceeds raised will be going to SIDS and KIDS ACT, which is a fantastic Charity. All competitors will receive a bags full of goodies + a shirt on the day
You can enter and pay here: http://crossfitqueanbeyan.com.au/contest/
We hope you can all make it!!
On another note, we would for you all to come and cheer your CrossFit Comp Team on this Saturday at 10.30am at the box.
We are at Week 3 of the Games and we are currently sitting 8th in Australia!! Awesome effort by the gang and we would love to have more people there yelling at us to go harder!!!
Thursday 4th August
CrossFit Games Event 8
Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
Graham Holmberg 104 reps (4 SDHP), Rebecca Voigt 67 reps (17 Toes to bar).
Post reps completed to comments.
Fittest man on Earth – Rich Froning Jr
Wednesday 27th July
Row
4x400m
Rest as required between efforts. Post times to comments.
Tuesday 26th July
Part A) 12min AMRAP
15 broad jumps
20 O/H walking lunges 20/0kg
15 straight leg sit ups
2 min break then
Part B) 12min AMRAP
20 band deads
30 band shoulder press
40 plate twists 20/10kg
50 thrusters 20/10kg
Post Rounds and Reps to Comments
As many of you know the Reebok CrossFit Games are on this weekend and they have just released the masters Workouts:
http://games.crossfit.com/features/masters-events-announced
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