CrossFit Townsville Saturday WOD

Coach Rutherford's Dumbbell Bear




(SXF's mascot)


Every minute on the minute perform 5 DB Deadlifts,5 DB Hang Power Cleans, 5 DB Thrusters.
Rest the remainder of the minute. If you fail to complete the required work in the minute do 5 burpees and rest the remainder of the minute before 'getting back on'.

Loading prescribed at 40-45% of BW

At Fit Solutions:

Dan:20kg DB 18 rounds
Rob:15kg DB 18 rounds
Rook: 12.5kg DB 16 or 17 rounds?
Chris:10kg DB 20 rounds
Mia:10 - 8kg DB 18 rounds
Reek:9kg DB 20 rounds
Annalise: 7kg DB 20 rounds
Robin: 6 kg DB 20 rounds

At BSF

Glen: 10kg DB 20 rounds Koala style(didn't put DBs down) 6 reps in first round then 5 reps until round 14, 3 rounds at 6 reps again then 3 rounds at 7 reps.

The Brett Drill

This is my ,soon to be famous, Brett Drill - hopefully it will improve double unders the world round.




This is me putting the drill to the test on OPT's "Flight Simulator" which is all the rage at SXF at the moment and has produced some exceptional dummy spits.(Language warning on the Dummy Spit vid - super funny though like old people on ice!)

The challenge is up, I did it in 12:38.

Thursday Couplet

Deads 5 x 5

Followed by a 10! Couplet of Front Squats from the deck and Knees to Elbows.

Chris 9:59(Rehab scaling)
Errica 16:07 (28kg)
Robin 17:43 (33kg)
Ella 18:30 (27kg)

Great Job by all.

Reflection:
I have pondering the programming question for a while now and basically I have whitled it down to two camps either a strength bias camp (where there is a strength bias component to every workout day and a met con component) or the single WOD a day camp.

I am leaning towards Strength Bias for my personal training sessions or experienced groups - where equipment permits, but toward single WOD programming (like CrossFit Brisbane or Main Page) for group classes.

I think there is a trade off going on here - In my opinion a strength bias is the most efficient training stimulus but on the other hand a group class creates an environment that encourages more intensity.

So I think both have there merits - Thoughts?

Happy WOD

In the CrossFit journal article - "you be the trainer" there is a virtual client who has lost her training mojo - aka can't be stuffed.

In one of the comments someone suggested they would give her her Happy WOD to her get her love for training back.

I have been sore and demotivated since the absolute caning I gave myself trying to keep up on Saturday so today I just finished my happy WOD : Heavy Deadlifts with plenty of rest :) what can I say, they are not that heavy yet and I do love the rest.

Errica's Happy WOD is Annie I think.

So basically your happy WOD is one you could do and would be happy to do any time anywhere.

What is your Happy WOD? (you can make one up)

Wednesday Presses

We did a prolonged warm up and then hit 5 x 5 presses before calling it a day this morning.

It looks like I will be on board with CrossFit Townsville as early as Monday February 1st so Robin, Chris and Errica we will be training out of fit solutions for about 8 weeks until the 'New Box' opens.

Dan has agree to continue the current rate of $10 a session until the new place opens.

I have done the programming for Feb and while there are some logistics challenges it should be a great month of WODs.

See you guys tomorrow morning.

Cleans and Dips

The girls had a big session this morning

Row 2k
Errica 9:07ish
Robin 9:23ish

Then 5 rounds for time
3 Cleans @approx35kg
3 Ring Dips

both did sub 4mins

I am going to try it tonight at 80 - 90 cleans and ring dips - as if my tris aren't shot enough after yesterday.

Saturday Chaos

Wow
AM crew - Errica, Robin and Chris bombed into the CrossFit Townsville session at Fit Solutions are did almost the same workout we did on Friday.

Chris wowed everybody with his form and Robin was deadlifting as much as some of the boys.

In the PM we did a double WOD
WOD 1 was a favourite of mine 5 rounds of 300m row& 30 push ups that is brutal.
WOD two was after about 30mins break and was the first WOD from CrossFit Rocks open day but with 'flamo' jumps 28" rather than the prescribed 20" which made it harder for Steve and Glen.

Awesome afternoon of working out with Newy, Steve,Glen and Dan.

Monday back at BSF.