July 2015

W.O.D. ‘Kelly’ Run 400m 30 Box jump 30 Wall ball 5 rounds, for time. Compare to: 31/01/2015

[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=1596 w=210 h=220 float=right]I dropped in for a workout at Paradiso CrossFit while in Venice Beach. That place has to be over 40deg in the afternoon. Was so hot while training

Gymnastics: L sit Bar front lever 3 rounds Tabata handstands W.O.D. Clean 20 Double under 15 minute EMOM

[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=1595 w=210 h=220 float=right]I got some gymnastics training in at Venice Beach yesterday. Hung out with some locals and got some tips on bar muscle ups. Strength: Weighted push up 4

[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=1594 w=210 h=220 float=right]The 2015 CrossFit Games is complete! 2 new champions, Ben Smith and Katrin Davidsdottir. Big congrats to the NZ competitors Kevin Manuel and Alethea Boon. Alethea Finished 20th

[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=1593 w=210 h=220 float=right]Paul doing ‘Abbate’ in California with Anthony Pieroni from Momentum Gear… STRENGTH: • Snatch 5 x 2 rep WOD: • 5 Burpee box jump • 8 Kettle Bell

Strength: Deadlift 4x 3 rep W.O.D. ‘Partner workout’ Row 600 30 Burpee 60m Overhead plate lunge (20/15) 30 Wall ball 20 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible” flex_column_spacing=”0px” type=”legacy”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ background_position=”left top” border_style=”solid” spacing=”yes” background_repeat=”no-repeat” margin_top=”0px” margin_bottom=”0px” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none” align_self=”flex-start” first=”true” last=”true” hover_type=”none” link=”” border_position=”all”][fusion_text] [singlepic id=1591 w=210 h=220 float=right]Paul’s straight into it… Kevin Manual winning his heat of the sandbag workout at The CrossFit Games. Gymnastics: Bar front lever Planche progressions W.O.D. ‘Angie’ 100

[singlepic id=1590 w=210 h=220 float=right]Paul J with an easy 2 rep Push Press. Puts him at the top of the masters leader board! Strength: Overhead squat 4 x 3 rep W.O.D. Snatch complex 1 Hang power 1 Hang squat 1 Power 1 Squat 10 minute EMOM Prone hold Tabata 1 minute rest Hollow rock Tabata

[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=1589 w=210 h=220 float=right]Strength: Push press 3 x 2 rep Jerk 3 x 1 rep W.O.D. Row 800 60 Double under 40 Wall ball 20 Muscle up