November 2012

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=974 w=210 h=220 float=right]CrossFit HPU’s team comp is on tomorrow from 8-1pm. We have 4 teams entered, come down and support them if you can. See the pic for location details. […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=973 w=210 h=220 float=right]Strength: Push press 3 x 2 rep Jerk 3 x 1 rep W.O.D. 20 Burpee 30m Overhead plate lunge (20/15) 30m Inch worm 2 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=972 w=210 h=220 float=right]Strength: Weighted pull up 4 x 5 rep W.O.D. 5 Turkish get up each arm (24/16) 3 rounds of; 15 Toe to bar 15 Kettlebell swing (24/16) Run

A great video about consistency with Olympic lifting. Same principles apply to all the exercises we do at CrossFit. Strength: Snatch 4 x 3 rep W.O.D. 10 Overhead squat (50/35) 15 Push up 6 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=971 w=210 h=220 float=right]Allie and Graham got engaged last Thursday, congratulations to you both! Is 7 years of dating a long time??? 😉 W.O.D. ‘Fight Gone Bad’ Wall ball Sumo deadlift

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=970 w=210 h=220 float=right]As always lots of new PB’s at CrossFit Total. Shaun pictured getting some bend on the bar with 230kg. Strength: Clean 4 x 3 rep W.O.D. 20 Pull

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=163 w=200 h=220 float=right] ((5.45p.m only)) CrossFit Total Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted goes towards your final score. Compare to: 14/09/2012

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=968 w=210 h=220 float=right]Gymnastics: L sit Ring holds W.O.D. 40 Wall ball 40 Sit up 20 Renegade row (20/15) 2 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=967 w=210 h=220 float=right]Strength: Weighted pull up 4 x 3 rep W.O.D. Run 400 21 Kettlebell swing (24/16) 12 Handstand push up 3 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=966 w=210 h=220 float=right]Strength: Overhead squat 3 x 5 rep W.O.D. 5 Box jump 5 Burpee 4 minutes, as many rounds as possible  (Rest 3 minutes) 5 Thruster (40/25) 5 Sumo