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CrossFit Team Series 2015 – Week 1 WODs

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CrossFit Team Series 2015 – Week 1

The 2015 CrossFit Team Series week 1 is on and there’s a lot of work to be done!

Things to know:

  • Teams have 6 days to complete 4 events
  • Scores must be turned in before 5pm PT on Monday, Sept. 14 (10am AEST Tuesday, Sept. 15)
  • Team registration remains open until Sept. 14 (Sept 15 AEST)
  • PurePharma will be raffling off $1,000 worth of gear and products to 3 amateur teams (you must enter to win @  PurePharma.com)

EVENT 1 – DOUBLE-UNDER/ROW/STEP-UP

Video/Scorecard/Standards

Rx’d

For time:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box

Scaled

For time:
Females complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
Then, males complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total

F –  20-inch box
M – 24-inch box

EVENT 2 – CLEAN AND JERK LADDER

Video/Scorecard/Standards

Rx’d

As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.

Scaled

As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb.

EVENT 3 – MUSCLE-UP AND PARTNER DEADLIFT

Video/Scorecard/Standards

Rx’d

42-30-18 reps for time of:
Muscle-ups with static deadlift hold
350-lb. partner deadlifts

Scaled

80-60-40 reps for time of:
Hand-release push-ups with static deadlift hold
270-lb. partner deadlifts

EVENT 4 – THRUSTER AND CHEST-TO-BAR

Video/Scorecard/Standards

Rx’d

Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 chest-to-bar pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 chest-to-bar pull-ups
Etc., following the same pattern.

M – 95-lb. thrusters
F – 65-lb. thrusters

Scaled

Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 pull-ups
Etc., following the same pattern.

M – 65-lb. thrusters
F – 35-lb. thrusters

Be sure to check out these links below for the full standards and vids:

Original CrossFit Post

CrossFit Team Series Website

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DAD BOD

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DAD BOD

The first thing I want to say is that the “Dad Bod” is a lie.

Whoever came up with this ridiculous concept has fallen into the trap of accepting mediocrity. To say that it is acceptable for a Father to let themselves go and accept a life of being average just because you’ve had children is the biggest cop out I’ve heard for a while. In fact, I believe it’s a direct violation of what it should mean to be a parent. When you become a Father, you have also become the protector, role model and care giver of another human being. If this isn’t motivation enough to step up to the plate and be a positive role model, then I don’t know what is.

My partner and I had our son while I was serving my time in the Navy. Unfortunately for her, I was deployed for 3 months only weeks after our son was born. It was a tough time for our family, but as they say; “Ships weren’t built for harbor” and our relationship grew stronger as a result of those trialing times.

When I returned, I had broken sleep every night because my Son was so restless. I would wake up at 4:45am and drive to the CrossFit gym to train at 5:30am. Then I would drive through the city to get to work at the Defence Base I was posted to. I would work through the morning and then at lunch time I would run to the gym on base and squeeze in my 2ndtraining session for the day. I would practice things I was terrible at – I climbed the rope relentlessly and did countless sets of pull ups. I would shower, go back to work and try to sneak in some lunch when I could. I did this for years. It wasn’t easy but I knew there were people who had it harder than I did and they weren’t complaining about it. Not everyone wants (or needs) to train twice a day! For most people to live a healthier life, doing CrossFit 3 or 4 times a week is going to be perfect.

When my partner was pregnant, I had been told “when you become a Father, don’t expect to stay as fit as you are” or “you won’t have time to train anymore once you have a kid.”

Every time in my life that I’ve wanted to do something and I’ve been told “you can’t do this” – I will do everything I can to prove them wrong. Don’t let fatherhood be an excuse to become content. Be an example to your children and live your life for them.

Author: Jesse Rhynard, CrossFit Affiliate Owner, Coach
Website: http://www.clarencevalleycrossfit.com.au
Facebook: https://www.facebook.com/clarencevalleycrossfit
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Inside The Box: CrossFit Victus

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Inside The Box: CrossFit Victus

Basics

Box Motto: “Manner of Life”
Location: Unit 3, 17-25 Lake Albert Road Wagga Wagga NSW 2650
Website: www.crossfitvictus.com

Q&A’s

– How did CrossFit Victus get it’s start?

At the time I was running a personal training business out of a local gym. My methods were of a functional fitness nature and in 2009 a mate got me to start doing crossfit workouts with him. CrossFit was still quite raw and it was a cool and exciting time. I knew it was time to get in my own space and a CrossFit affiliate was a natural progression. The business model and general image of a CrossFit Affiliate at that time suited my style perfectly.

– How has CF Victus evolved since then?

There has been a huge change in CrossFit since our inception. Crossfit was relatively unheard of back then and hadn’t really made its own name within the fitness ranks. It was very much just a version of functional fitness. Now days, CrossFit is everywhere and owning an affiliate can be big business with state of the art equipment and facilities, and big money for sponsored/ professional athletes.

– Why “Victus?”

I wanted a name that was unique, and grabbed attention. “Victus”, by latin definition means livelihood, living, manner of life, subsistence, way of life. All these words sum us up perfectly.

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– From what you hear, what is the biggest misconception about CrossFit?

That it’s too hard!

– What do you love about coaching?

Seeing people achieve goals, whether it be fitness, weight loss or something more specific, its definitely the most rewarding feeling. Knowing you’re contributing to someone achieving genuine happiness is pretty awesome. Also simple things like seeing a members face light up when the get their first muscle-up or pull up, or get a PB. There’s a lot to love about Coaching.

– What is your community like at CF Victus?

Amazing! Although we train hard, its all about having fun. We dont take it too seriously and are very social. Theres always something happening around the box, whether its an inhouse comp or social event. We spend a fair amount of time together and are all great mates. Its an awesome group of people.

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– How do you program for your CrossFit classes?

We work on a 5 week cycle and also use a levels based programming structure. We program for GPP and find our members to be very well rounded athletes, with an even skill base across all the disciplines.

– Describe your typical CrossFit class structure.

We begin with an explanation of the WOD as discuss what we’d hope to be achieved during the session. Then onto a general group warmup, followed by some more specific drills. We are quite particular about technique so we then have a skills session to ensure everyone is on top of the movements, then onto the workout. We finish with a group stretch.

– What makes a great CrossFit member?

Someone who is patient, and not caught up with comparing themselves to others. Healthy competition is great but not at the sacrifice of technique or the risk of injury. Being Coachable is also important. Those who listen to their coaches and use the advise they receive always progress the fastest.

-What makes a great CF coach?

Enthusiasm, knowledge, patience and someone that leads by example. And to quote Tye Arnett, remembering that being a coach is a position of responsibility and service, not of privilege and power. A good coach must also be empathetic and relate with a members physical, mental, and emotional state and adjust the training accordingly. He/she can see when someone needs pushing and when they need support or encouragement.

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– What’s your favorite piece of equipment at CF Victus?

Definitely the bars and plates. I enjoy picking things up!

– Not all CrossFit boxes are created equal. In your opinion what are the most important qualities of a CrossFit box?

An awesome environment. People should be busting to get in to your affiliate to train, either when they first wake up or after a big day at work. You want your affiliate to be a place your members can come and be coached by great staff, in a great facility, surrounded by friendly/motivating people.

From a Business perspective its all about professionalism. From your social media presence, the cleanliness of your affiliate, the way you and your staff conduct themselves and attention you give to your members. Many small things will set you apart from the others.

– What is CF Victus’ special sauce?

I truly believe the community environment we have developed since our inception has made us unique. Our members are the reason CFV is such a special place. I just laid the foundation, and my staff and I steer the ship. Building a successful affiliate isn’t rocket science; I Just think about a place i’d love to be a member of, then i tried to replicate that place on a daily basis.

– What would you say to motivate someone who lives a sedentary lifestyle?

Don’t be afraid of failure. Fear of not succeeding is the biggest reason people wont start in the first place. Its a cliche but its only failure if you give up. Their will be ups and downs but thats ok. Be honest and take a good look at yourself. Find out what you truly want, whether its worth making changes to get it, and do what needs to be done.

– What are the steps to get started at CF Victus?

We run a ‘Free intro to CrossFit’ session each week. A forty five minute session in which we have a chat about what CrossFit is and how and why it works, teach a few simple movements then give the participants the opportunity to experience a short WOD. From there, if they wish to continue, its on to our elements program, then into the daily classes.

– For those who want to check you out, how can they find you?

At our website – www.crossfitvictus.com, our FaceBook page – www.facebook.com/CrossFitVictus or by following us on Instagram – @crossfitvictus.

Thanks to Mark Edis (Coach/Owner) from CF Victus for giving TWL a rundown on his great facility and community out there in Wagga Wagga!


Video Creds: CrossFit Victus

 

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REPtember – Raise Money For Kids Charity

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REPtember – Raise Money For Kids Charity

REPtember is just around the corner! Think you have what it takes to beat your mates, then get a crew together and join in today!

REPtember will give you the chance to challenge your friends and finally show them who is the fittest and fastest, whilst donating to charities that aim to educate kids about the importance of functional movement. There will be 5 challenges during September where we encourage everyone, no matter what your fitness level may be, to participate. Each REPtember challenge is different and will be based on the 7 primal movements; Push, Pull, Twist, Bend, Lunge, Squat, and Gait, and we need your help to demonstrate these movements, have a bit of fun challenging your mates, and most importantly get your video’s out there for the younger generations to imitate!

Like REPtember FB (www.facebook.com/REPtember), follow on Instagram (@REPtember) and remember – REP. Post. Donate.

Here’s how it works –

Register yourself or a team of friends at https://createyourowneventbe.everydayhero.com/au/reptember-crew

Pick an exercise you enjoy, within the constraints of the challenge (e.g., Push, Pull, squat lunge etc.,) and film yourself doing as many repetitions (REP’s) as you can in a row, or in the time permitted.

Upload your clip to FB and/or Instagram, tag mates to beat your Max REP’s, and donate!

Those who can’t match your REPs match or beat your donation to Bluearth or a charity of their choice.  Your mates can then challenge others, further raising awareness and money for charity.

With the challenge only days away; let’s get out there in September, spread the word about REPtember, and raise money all in the name of a healthier and happier generation of kids!

When-

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Week 1: (September 1 – 4) Push Max REP’s! As many as you can in a row till failure!

Week 2: (September 5 – 11) Squat or Lunge Max REP’s – within 30 seconds!

Week 3: (September 12 – 18) Pull Max REP’s! As many as you can in a row till failure!

Week 4: (September 19 -25) Bend or Twist Max REP’s – within 30 seconds!

Week 5:  (September 26 – 30) Follow us on Facebook and Instagram to find out the final challenge – Are you up for it? Who can you beat?

 

Some background info-

REPtember is a simple idea born from the desire to instill in our own two children just how fun movement can be, whilst also being valuable to their wellbeing.

Through some simple research, we stumbled upon a wealth of educational, cognitive, psychological, medical and behavioral research which proves that functional movement exercise is one of the most effective ways to engage with children and enable them to retain what they are  being taught for a longer period of time. Ironically enough, it is the physical educational budgets that are first to be cut in schools across both Australia and globally! Next we came across Bluearth, a charity that aims to educate kids about the benefits of movement, and with this in mind, our concept was created from beginning to end – raising money and awareness for kids, by having fun with functional fitness!

We began functional fitness only around 3 years ago, and quickly learnt through training such as Yoga, Tabata, CrossFit, ZUU, F45 (just to name a few), just how fun functional exercise can be and were amazed how fast, efficient and effective the results were! One of the biggest learning curves we experienced was that we most commonly only focus on just one primal movement known as ‘gait’, when in fact there are 6 other movements that very little attention – Pull, Push, Squat, Lunge, Bend, and Twist.  During Reptember we want kids to learn about all 7 movements individually and combined, basic and advanced!

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Blog Article Submitted by: Sav & Breige of REPtember

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CrossFit Games Athlete Interview: Rees Machell

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CrossFit Games Athlete Interview: Rees Machell

Now that the 2015 CrossFit Games are over and the dust has settled, TWL was lucky enough to catch up with the fittest teen in Australia– Rees Machell. Snagging fifth worldwide in the teen Open and a podium third place finish at the Games in the 16-17 year-old division, we expect Rees will be a blast to watch in the upcoming 2016 CrossFit season.

Read on to find out more about this incredible up and coming athlete:

– How did you get introduced to CrossFit? 

Before CrossFit I raced motocross and played rugby league in Tumut. I received a back injury in league which stopped me from racing and footy until I had fixed it.  From there I started strength training at a globo gym, then decided I needed fitness, strength, power, speed etc so I decided I would try CrossFit. I’ve never looked back since.

– Hobbies? What are you doing when you’re not CrossFitting?
Riding dirt bikes, driving buggies up the bush with my good pal Little Lukey McMahon and waterskiing in the summer. Anything active!

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– What was your favorite 2015 Open WOD?
Probably 15.5, regardless of the teen weight it hurt… But I felt pretty strong in that workout.

– What was your favorite Games WOD?
“Amanda”

– What did it mean to you to make it to Carson?
Like a lot of hard work had paid off, and an awesome experience awaiting me. Was unreal!

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– How’d you like California? Did you get to explore much after your big victory?
California was a cool experience, the weather was too good. We didn’t explore too much after the competition as we couldn’t afford to stay too long. It was a sudden event and was hard to build up enough funds to stay long, but we did watch the Individuals- which was so awesome.

– Who’s your CrossFit idol?
Going to have to say Rich Froning, no doubt. Works hard and is humble.

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– Whats your least favorite movement?
Used to have a few but I worked on them, got better at them and now I love them! Most of the time was a few overhead exercises though.

– Walk us through a day in your life: What do you eat? When/How long do you train?
Leading up to the Games I trained 2-3 times a day. In the morning around 6:30 AM and in the afternoon around 4:30PM then sometimes lunch time aswell. At the moment I eat a lot of starchy carbs and whole meats as much as possible everyday because I’m trying to put on weight.

– What’s next? CrossFit Games 2016?
This was my last year being able to compete as a teenager, next years goal is to make it to Regionals. So, a whole lot of work!

– What are 3 items that are always in your gym bag?

My lifters, tape and protein powder.

– Plug time and shout outs!
Shout out to Little Lukey McMahon and the rest of the McMahon boys Josh and Aydan for teaching me almost everything I know about CrossFit, cheers boys! Also shout out to the Unbroken Athletic Apparel boys for all the support, Raw Fitness Equipment for helping Josh and I with raffling and the donations. Again Faster AUS/NZ for taking me aboard the development team and for the help preparing for the Games. Rob Forte and Reebok CrossFit Frankston for hosting their competition that raised an immense amount of $4,310 towards Josh and I. To all of the people in the CrossFit community and the community of Tumut who raised money to our GoFundMe page and to my friend’s and family. We couldn’t have done it without you guys and my appreciation towards you guys is beyond words.

 

AMRAP QUICK STATS:

Age: 17
Back Squat: 182kg
If there was a WOD named after you, what would be in it? Thrusters, burpees, bar muscle-ups and pistols
Affiliate: CrossFit Tumut
Coach: None