CrossFit Perth

Regionals Workout 3
Mobility WOD
Box jump prep
21-15-9 reps for time of:
Level 3	Level 2	Level 1
Deadlift 140/92.5kg	Deadlift (105/67.5kg)	Deadlift (70/45kg)
Box jump (30/24 inch)	Box jump (24/18 inch)	Box jump (18/12 inch)
Gymnastics WOD
For ROM
Hold bottom of Skin the Cat for L3-45, L2-20, L1-15 seconds
Recover for 15 seconds
Right side plank hold L3-45, L2-20, L1-15 seconds
Recover for 15 seconds
Hold bottom of Skin the Cat  for L3-30, L2-15, L1-10 seconds
Recover for 30 seconds
Left side plank hold L3-45, L2-20, L1-15 seconds
Recover for 30 seconds
Hold bottom of Skin the Cat  for L3-15, L2-10, L1-5 seconds
Recover for 45 seconds
Post time to comments.

Regionals Workout 2
Mobility WOD
Thruster prep
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.
Level 3	Level 2	Level 1
47.5/32.5kg 50/35kg 52.5/37.5kg 55/40kg 57/42.5kg 60/45kg 62.5/47.5kg 65/50kg 67.5/52.5kg 70/55kg 72.5/60kg 75/60kg 77.5/62.5kg 80/65kg 82.5/67.5kg 85/70kg 87/72.5kg 90/75kg	37.5/22.5kg 40/25kg 42.5/27kg 35/20kg 37.5/22.5kg 40/25kg 42.5/27kg 45/30kg Move to level 3	22/10kg 25/12.5kg 30/15kg 32.5/17.5kg 35/20kg Move to level 2

Once your have reached your max, take a 3 minute break and complete 1-1-1-1-1-1 using the weight you achieved before your failed rep. Take 2-3 minutes rest between each of these reps. Post time to comments.

Rest Day @ CrossFit Perth

Great job Cee getting through to the finals!

Regionals Workout 1
Mobility WOD
HSPU prep
For time:
Level 3	Level 2	Level 1
Run 1000 meters	Run 750 meters	Run 500 meters
30 Handstand pushups	23 HSPU (abmat)	16 HSPU (box)
Row 1000 meters	Row 750 meters	Row 500 meters
Click here to compare with the Regional Qualifiers.
Post time to comments.

Mobility WOD
Pull-up prep
Level 3
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Level 2
If you reach eight minutes or less, take one minute rest before decending reps each minute untill you reach one pull-up.
Level 1
If you reach eight minutes or less, take one minute rest before decending reps each minute untill you reach one pull-up. Use the same band through each round.
Use as many sets each minute as needed.
PBI Matrix
Choose your own
Compare 12 Mar 2011
Post minutes to comments.

 

Mobility WOD
Running prep

Skills & Drills
Pose running
PBI Matrix
Snatch
Complete as many rounds as possible in 10 minutes.
Level 3	Level 2	Level 1
12 Sec  L-hang	8 Sec Sec L-hang	6 Sec L-hang
12 Back extension	8 Sec Back extension	6 Sec Back extension
12 Sec Ring plank hold	8 Sec Ring plank hold	6 Sec Ring plank hold
12 Sec Chin over bar	8 Sec Chin over bar	6 Sec Chin over bar
Post weight for snatch to comments.

 Go Hard This Weekend Cee!

Mobility WOD
Rowing prep
Muscle snatch
1-1-1-1-1-1
For time:
Level 3	Level 2	Level 1
Five rounds of:	Four rounds of:	Three rounds of:
Row 300m	Row 300m	Row 300m
25 Push-ups	25 Push-ups	25 Push-ups (band)
Post time to comments.

CrossFit Australasian Regional Games

Sydney 27 - 29th May 2011

Click here for more info:

Mobility WOD
Snatch prep
Seven rounds of:
Level 3	Level 2	Level 1
35 Double-unders	35 Double-unders	35 Toe kick
1 Snatch	3 Squat snatch	35 Skip
		5 Snatch grip highpull
		5 Overhead squat
Level 3 (make one snatch attempt per round)

Post time and total of all successful snatches to comments. Do not count missed reps.

Mobility WOD
Running prep
Triathlon prep
For time:
Level 3	Level 2	Level 1
Run 1600m	Run 1200m	Run 800m
Spin for 10 minutes	Spin for 10 minutes	Spin for 10 minutes
Run 800m	Run 600m	Run 400m
The focus for this WOD is the run, the additional spin and run are to
develop the legs for transition.
Spin @ 90% RPE and try to hold between 80-90 rpm.
PBI Matrix of your choice.
Post time for your first run only to comments.

Reversing the effects of over training
Continued from Sunday 15 May 2011
How to avoid over training
Weather you train simply to remain healthy and functional or as
an elite professional athlete, our bodies all adapt in the same ways.
Here are a few tips to get the most out of the time and
effort without overdoing it.
1. Take time to recover after competitions, sickness or injury.
2. Build back into your training after time away.
3. Don’t play catch-up, if you missed a couple of days "let it go"
4. Compare resting heart rate each morning before rising.
5. Monitor weight and be aware of fluctuations.
6. Follow a structure or program.
7. Know your strengths and weaknesses and listen to your body.
8. Maintaining a balanced and healthy life style will help avoid
becoming obsessed with training and ultimately overtrained.
9. Understand that there is a fine line between passion and obsession.
10. Avoid trends and gimmicks, find a core program and build from it.
11. Being healthy and fit is a life long pursuit, stay off the roller coaster.
12. Remember building fitness takes time and patience.
13. Avoid large unplanned volumes of training.
14. As a beginner don’t emulate programs of professional athletes.
Dont confuse performance with toughness!
Tough Aint Enough!

Mobility WOD
Ring dip prep
"Wilmot"
6 rounds for time:
Level 3	Level 2	Level 1
50 Squats	38 Squats	26 Squats
25 Ring dips	19 Ring dips	13 Ring dips (band)
PBI Matrix of your choice.
Post time to comments.

Mobility WOD
Clear impingements
Weighted pull-ups
Level 3	Level 2	Level 1
2-2-2-2-2-2-2	3-3-3-3-3-3-3	4-4-4-4-4-4-4
Complete as many rounds as possible in 10 minutes.
Level 3	Level 2	Level 1
12 Back extension	8 Back extension	4 Back extension
16 sec ring support	12 sec ring support	8 sec ring support
20 Sec static squat	16 Sec static squat	12 Sec static squat
Post time to comments.

Thursday afternoons are now 90 minute sessions to hone your skills
415-545, 545-715pm  You don't have to stick around for the entire 90 minutes
Mobility WOD
Improving hip flexion
Thruster
Level 3	Level 2	Level 1
3-3-3-3-3-3-3	5-5-5-5-5-5-5	7-7-7-7-7-7-7
Triathlon training starts today
Bring your cycling shoes and pedals if you have them.
Skills & Drills
Bike set-up
Effective pedaling
PBI Matrix
Choose your own movements
Post results to comments.

Mobility WOD
Deadlift prep
Complete as many rounds as possible in five minutes of:
Level 3	Level 2	Level 1
3 Deadlift 125/95kg	3 Deadlift 95/75kg	3 Deadlift 65/55kg
7 Push press 50/35kg	7 Push press 40/25kg	7 Push press 30/15kg
PBI Matrix
Choose your own movements
Post time to comments.

Commando Steve Willis
4th Place at the 2009 CrossFit Games!

Mobility WOD
Shoulder prep
Three rounds for time of:
Level 3
21 Front squat 45/30kg
Handstand walk 12m
30 GHD sit-ups
Handstand walk 12m
Level 2
21 Front squat 35/20kg
Handstand walk 9m
20 GHD sit-ups 90 degrees
Handstand walk 9m
Level 1
21 Front squat 25/15kg
Prone walk 12m
30 Abmat sit-ups
Prone walk 12m
Post time to comments.

Great work yesterday
Jackie with a 147.5kg deadlift and
Derek 220kg Deadlift and a CrossFit Total of 1025ib

Mobility WOD

CrossFit Total prep

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Work up in weight to your 1 rep max

Combine your weight to get your CrossFit Total weight.

Compare 7 Jan 11

Post weight to comments.

 

For time:

Run 100km through the Blue Mountains:

Adam Dagnell 20 hours 43 minutes

Great work Adam completing The North Face 100

Click here for more info

<table border="0" cellspacing="0" cellpadding="0" width="477">
<colgroup><col width="425"></col> </colgroup>
<tbody>
<tr height="20">
<td width="425" height="20"><span style="color: #c00000;"><strong><span style="font-size: 10pt;">Mobility WOD</span></strong></span></td>
</tr>
<tr height="20">
<td height="20"><br /></td>
</tr>
<tr height="20">
<td height="20"><br /></td>
</tr>
<tr height="20">
<td height="20"><strong><span style="font-size: 10pt;"><a style="color: #c00000;" href="http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl" target="_blank">"CrossFit Total"</a></span></strong></td>
</tr>
<tr height="20">
<td height="20"><br /></td>
</tr>
<tr height="20">
<td height="20"><span style="font-size: 10pt; color: #ffffff;">Back squat, 1 rep</span></td>
</tr>
<tr height="20">
<td height="20"><span style="font-size: 10pt; color: #ffffff;">Shoulder Press, 1 rep</span></td>
</tr>
<tr height="20">
<td height="20"><span style="font-size: 10pt; color: #ffffff;">Deadlift, 1 rep</span></td>
</tr>
<tr height="20">
<td height="20"><br /></td>
</tr>
<tr height="20">
<td height="20"><span style="font-size: 10pt; color: #ffffff;">Work up in weight to your 1 rep max</span></td>
</tr>
<tr height="20">
<td height="20"><br /></td>
</tr>
<tr height="20">
<td height="20"><span style="font-size: 10pt; color: #ffffff;">Combine your weight to get your CrossFit   Total weight.</span></td>
</tr>
<tr height="20">
<td height="20"><br /></td>
</tr>
<tr height="20">
<td height="20"><span style="font-size: 10pt;"><a style="color: #ffffff;" href="../../compose/preview/post" target="_blank">Compare 7 Jan 11</a></span></td>
</tr>
<tr height="20">
<td height="20"><br /></td>
</tr>
<tr height="20">
<td height="20"><span style="font-size: 10pt; color: #ffffff;">Post weight to comments.</span></td>
</tr>
</tbody>
</table>

Are You Overtraining?

It is possible to categorise certain factors which accumulate to form

a state overtraining

Causes

1. Inappropriate increase in frequency and volume of training.

2. Demands are increased too quickly, so that adaptation cannot

be consolidated.

3. Too rapid increase of loading after forced breaks (injuries, illness)

4. Too great an extent of loadings of maximum and sub-max intensity.

5. Too high an intensity of duration loadings in endurance training.

6. Excess of competitions with maximum demands, combined with

insufficient training frequent disturbance of the daily routine.

7. Excessive bias of training methods and units.

8. Poor quality of nutrition and hydration also timing of consumption.

Symptoms

General feeling of tiredness and lethargy

Poor sleep patterns

Lack of appetite

Irritable

Anxious

Performance deterioration

Limited progression with results

Inability to recover from injuries

Long term chronic fatigue and injuries

Stay tuned for ways to avoid and reverse the effects of overtraining.

Mobility WOD
Muscle-up prep
For time:
Complete as many rounds as possible in 20 minutes of:
Level 3	Level 2	Level 1
Run 400 meters	Run 300 meters	Run 200 meters
7 Muscle-ups	1 Jumping muscle-up	15 Pull-ups (band)
	12 Pull-ups	15 Knees raise
	12 Knees to elbows	15 Ring dips (band)
	12 Ring dips
Post time to comments.

Good luck Ad's tomorrow at the Blue Mountains100km Run

Click here for more information!

Mobility WOD
Overhead squat prep
Five rounds for time of:
Level 3
5 Overhead squat 60/40kg
10 Toes to bar
15 KB Hang squat clean 20/16kg
20 Double-unders
Level 2
5 Overhead squat 50/30kg
10 Knees to elbows
15 KB Hang squat clean 16/12kg
15 Double-unders
Level 3
5 Overhead squat 40/20kg
10 Knee raise
15 KB Hang squat clean 12/8kg
60 Normal skip
Post time to comments.
The WAIS junior testing results are in!
Download 2011 APR Sprint TID Checklist - Public

Thursday evening sessions are now 90 minute to hone your skills
415-545, 545-715 pm
Triathlon training starts next Thursday, stay tuned for more info!
Mobility WOD
Hip opening
Skills and Drills
Double-unders
OPT Flight Simulator
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
Once you have reached 50 descend in the same format 40, 30, 20, 10, 5 Thanks To OPT
You MUST stop the rope between sets
You CANNOT skip singles in between sets.
PBI Matrix of your choice
Uncoached WOD
For time:
Level 3	Level 2	Level 1
Run 5km	3.75km	2.5km
Row 2.5km	1.9km	Row 1.3km
Post results to PBI Matrix and comments.

Mobility WOD
Shoulder rotation
Complete as many rounds as possible in 20 minutes of:
Level 3	Level 2	Level 1
C2B Pull-ups	5 Pull-ups	5 Pull-ups (band)
10 Wall ball 9/6.5kg	10 Wall ball 6.5/5kg	10 Wall ball 5/3kg
15 KB swings 24/16kg	15 KB swings 16/12kg	15 KB swings 12/8kg
Post time to comments.

Click here to view the Australian Regionals facebook page!

Click here to view the CrossFit Games Regionals Site!

Mobility WOD
Unglue hip & thigh
Five rounds for time of:
Level 3	Level 2	Level 1
15 Thruster 45/30kg	15 Thruster 30/20kg	15 Thruster 20/15kg
15 Bar-facing burpees	11 Bar-facing burpees	7 Bar-facing   burpees
PBI Matrix
Choose your own
Post time to comments.

Mobility WOD
Box jump prep
21-15-9 reps for time of:
Level 3	Level 2	Level 1
24 inch Box jump	18 inch Box jump	18 inch Box step-up
Power snatch 35kg	Power snatch 25kg	Power snatch 15kg
Chest to bar Pull-up	Pull-ups	Pull-ups (band)
PBI Matrix
Choose your own
Post time to comments.

 

Rest Day @ CrossFit Perth

 
 
Happy Mothers Day!

Mobility WOD
Hammy & hip love
"Griff"
Run for time:
Level 3	Level 2	Level 1
800 meters	600 meters	400 meters
400 meters backwards	300 meters backwards	200 meters backwards
800 meters	600 meters	400 meters
400 meters backwards	300 meters backwards	200 meters backwards
3 Rounds of cover as much distance as possible in 60 Seconds
Lunge walk 1 step (kettlebells at the trail)
Kettlebell clean
Lunge walk 1 step
Kettlebell jerk
Lunge walk 1 step (kettlebells overhead)
Level 3	Level 2	Level 1
1x24/16kg Kettlebells	1x16/12kg Kettlebells	1x12/8kg Kettlebells
Rest 3 minutes between each interval Alternate arms after each sequence Mark the distance covered with each 60 second interval
Gymnastics WOD
Handstand practice
Post time to comments.

Meet @ Mullaloo Beach this morning
Between the Surf Club & Dome Cafe
Timings no change
Speedo's not required
Breakfast @ Dome Cafe afterwards

Mobility WOD
Overhead squat prep
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
Level 3	Level 2	Level 1
OH squats 45/30kg	OH squats 30/20kg	OH squats 20/15kg
Burpees	Burpees	Burpees
Gymnastics WOD
3 Rounds of:
1 minute Bridge hold
45 second German Hang hold (bottom of Skin the Cat
Recover 15 seconds
Post to comments.

Mobility WOD
10 Mins squat test
Skills & Drills
Snatch
PBI Matrix
1 RM Snatch
Uncoached WOD
The un-coached WOD is run during class times for those unable to follow the programming throughout the week.
Level 3	Level 2	Level 1
8 Rounds for time:	6 Rounds for time:	4 Rounds for time:
Run 400m	Run 400m	Run 400m
15 Back extension	15 Back extension	15 Back extension
10 KB Swing 24/16kg	10 KB Swing 20/16kg	10 KB Swing 16/12kg
Thursdays evenings are now double classes 4:15pm-5:45pm & 5:45pm-7:15pm, we will spend 90 minute on skills & drills in an open format.There will be several coaches to help you fine tune the movements at your pace. You can leave early if you need or stay longer!
Post to comments.

 

This Saturdays WOD will be at Mullaloo, meet between the Surf Club and Dome!
Bring a friend workout for free!

Mobility WOD
Squat & Midline
Five rounds for time, 15 reps of:
Level 3	Level 2	Level 1
Ring rows	Ring rows	Ring rows (band)
Bench press 70/50kg	Bench press 55/40kg	Bench press 35/25kg
Back squat 100/70kg	Back squat 75/55kg	Back squat 50/35kg
Coaches notes: This WOD mostly strength and slightly metcon depending on how strong you are. Avoid scaling the weight to get a metcon workout!
Post time to comments.

 

Mobility WOD
Better compression
"Jackie"
Level 3	Level 2	Level 1
1 Rounds of:	2 Rounds of:	3 Rounds of:
1000 meter row	500 meter row	330 meter row
50 Thruster 20/15kg	25 Thruster 20/15kg	17 Thruster 20/15kg
30 pull-ups	15 Pull-ups	10 Pull-ups (band)
PBI Matrix Turkish get-up
Post to comments.

 

Mobility WOD
Shoulder mobility
"Moore"
Complete as many rounds in 20 minutes as you can of:
Level 3	Level 2	Level 1
Rope Climb 15ft	Rope Climb 12ft	Rope ascent 9ft
Run 400 meters	Run 300 meters	Run 200 meters
Max rep HSPU	Max rep HSPU (abmat)	Max rep HSPU (box)
Post rounds and reps to comments.

 WAIS will be conducting juniors testing at CrossFit Perth

tomorrow morning at 1130!

 

Well done John on a top effort!

Click here to drop John a line on facebook!

Rest Day @ CrossFit Perth

     

Best of luck John for this weekend at the Australian IronMan

John has been training for the Iron Man with mostly CrossFit,some cycling and a little swimming!

Click here for more information!

CrossFit Perth will begin Triathlon Training as part of the CrossFit Games off season

Stay tuned for more information!