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Workout of the Day

crossfit open 15.1

26/2/2015

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Tomorrow we'll be hitting the first open WOD for this years games season. Yeww!

Have a watch and checkout what's in store. Pretty narly workout and something completely different then years previous with the 2 in 1 setup and 1rm component..

We’ll be running this part of the session as a buddy system in split heats i.e one partner does the wod whilst the other gets the chance to judge and count reps. We'll run with this format for the remainder of the open workouts.

... This gives you a chance to get a feel of a make shift comp setting and have your reps judged to a little more scrutiny. Note; athlete's that hope to compete at Regionals will need to follow a few extra steps with a little more contingency as to who is judging their WOD as well as a recording being provided.
For the most part however, this will be more about having some fun and having a chance to participate in a makeshift comp having your WOD judged and reps counted for.

Don't fret, as norm we'll scale the workout if we're not there yet with some of the movements and not partaking in the Open.

Remember that EVERY rep counts so pace your self out, keep composed and just chip away!.
Moreso remember to relax, have fun with it and to enjoy the competitive experience.

++Note there'll be no beach WOD tomorrow - instead we'll run a double box 'Open' WOD 8:30 and 9:30++

If you want to register for an online account to see how you stack up - register ASAP
- Head to the games website -http://games.crossfit.com/about-the-games/the-open
- Click the LOG IN/SIGN UP tab (If you have signed up in previous years use your previous login details, from here follow the prompts to register)
- Select CREATE AN ACCOUNT and complete all your details.
- Make sure you select CrossFit Brawn as your AFFILIATE. The cost to sign up is $20.

GET AFTER YOUR BEST!

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Friday 27th february

26/2/2015

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WOD

On a 10 minute timer (record time + reps in the remainder)

1) 2km row...
* max kb swing @ 24/16


2) 1.6km run
* max squat clean @ 50/35

3) 200 double unders
* max shoulder to overhead @ 50/35

++The 2015 Crossfit Open will be kicking off this today!++
For those unfamiliar, this is the annual worldwide competition that kick starts the road to the Crossfit Games. Everyone that signs up gets the chance to complete the exact same WOD as others from other boxes locally and around the globe.

There are 5 total workouts that released over 5 weeks from Crossfit HQ, each being announced roughly midday Friday with a completion and submission deadline of 11:00am the following Tuesday.

As last year we’ll run the workout as part of the Saturday WOD. (For those that can't make the Saturday and are wanting to get involved, let us know and we could possibly arrange a time more convenient.) Any athlete who is hoping to compete at Regionals will need to follow a few extra steps during the Open with more contingency as to who is judging their WOD as well as a recording being provided. In reality for us this will be more about having some fun and chance to participate in a makeshift competition having your WOD judged and reps counted for.

We’ll be running the released workouts as our WOD for that day if you decide to register or not but we really want to encourage as many of you as possible to have a crack and get involved. Regardless if you're new or old to CrossFit, it's certainly an exciting time of year that brings out a little bit more in everyone and a time to embrace the community aspect of Crossfit. If anything, the Open is an excellent way to see where your strength and weaknesses lye and also see how you fare against others around Australia and the world! The online comp page also gives you comparison options so you can see how stack up against the likes of a Rich Froning or Camille LeBlanc, but also someone with the same length of crossfit experience, age, weight etc.

HOW TO REGISTER....
- Head to the games website -http://games.crossfit.com/about-the-games/the-open
- Click the LOG IN/SIGN UP tab (If you have signed up in previous years use your previous login details, from here follow the prompts to register)
- Select CREATE AN ACCOUNT and complete all your details.
- Make sure you select CrossFit Brawn as your AFFILIATE. The cost to sign up is $20.

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thurday 26th february

26/2/2015

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WOD

Skill:
1 min on/ 1 min off for distance x 4
HS walk

... Strength:
A1: 6 HSPU
A2: 10 weighted sit-up

Conditioning:
5 rounds for total reps 1 min on/ 1 min off
9 t2b
Max burpees bar touch

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Wednesday 25th february

24/2/2015

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WOD

Strength:

OHS:...
4,4,4,4,4


Conditioning:

21/18/15/12/9/6/3
100m mb carry
Box jumps @ 60/50cm
Wall ball @ 9/6kg

630PM SWOD
'Muscle-up'

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2015 crossfit open

24/2/2015

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The 2015 Crossfit Open will be kicking off this Friday! For those unfamiliar, this is the annual worldwide competition that kick starts the road to the Crossfit Games. Everyone that signs up gets the chance to complete the exact same WOD as others from other boxes locally and around the globe.

There are 5 total workouts that released over 5 weeks from Crossfit HQ, each being announced roughly midday Friday with a completion and submission deadline of 11:00am the following Tuesday.

As last year we’ll run the workout as part of the Saturday WOD. For those that can't make the Saturday and are wanting to get involved, let us know and we could possibly arrange a time more convenient. Any athlete who is hoping to compete at Regionals will need to follow a few extra steps during the Open with more contingency as to who is judging their WOD as well as a recording being provided. In reality for us this will be more about having some fun and chance to participate in a makeshift competition having your WOD judged and reps counted for.


We’ll be running the released workouts as our WOD for that day if you decide to register or not but we really want to encourage as many of you as possible to have a crack and get involved. Regardless if you're new or old to CrossFit, it's certainly an exciting time of year that brings out a little bit more in everyone and a time to embrace the community aspect of Crossfit. If anything, the Open is an excellent way to see where your strength and weaknesses lye and also see how you fare against others around Australia and the world! The online comp page also gives you comparison options so you can see how stack up against the likes of a Rich Froning or Camille LeBlanc, but also someone with the same length of crossfit experience, age, weight etc.

HOW TO REGISTER....
- Head to the games website -http://games.crossfit.com/about-the-games/the-open
- Click the LOG IN/SIGN UP tab (If you have signed up in previous years use your previous login details, from here follow the prompts to register)
- Select CREATE AN ACCOUNT and complete all your details.
- Make sure you select CrossFit Brawn as your AFFILIATE. The cost to sign up is $20.

Let’s get after it team!


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TUESDAY 24TH FEBRUARY

24/2/2015

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WOD

Strength:
Deadlifts (reset)
4,4,4,4,4

... B1: Ring dip
B2: Pendlay row
6,6,6

Conditioning:
'Event 4 BOB3 - Till the end'
In pairs
100 double unders (partner holds deadlift hold @ 80/50
50 deadlifts
50 hr pushups
35 deadlifts
35 hr pushups
20 deadlifts
20 hr pushups
400m run (both)

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MONDAY 23RD FEBRUARY

24/2/2015

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WOD

Strength:
EMOM x 10
1 power clean + 1 shoulder to overhead + 2 front squats

... Conditioning:
'The sprint' - BOB3 WOD 3
250m run
20 front squats @ 50/35kg
20 pullups
250m run

Open = 25 reps (ctb males) @ 70/50kg

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BATTLE OF THE BRAWN 3 WRAP

24/2/2015

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Congratulations to all of the competitors that partook in Battle of the Brawn 3 over the weekend.

If the workouts weren't challenging enough, it was also a stinker of a day but everyone stepped up and slugged it out in true Crossfit fashion.

It's always great to get together and throw down with the local community. This time round we had athletes competing from 13 different boxes/studios and naturally more spectators coming down to check out the action. We were packed to the ...rafters from start to finish, which made for a wicked comp vibe and added to the community feel that CrossFit is.

A massive thank you to our judging and scoring team that worked tirelessly to count for athletes, run the leaderboard and set up and packed away equipment for each WOD. You guys made the day run smooth and on time.

Big props to Benny and the legends at The WOD Life for their support and looking after all of our place getters with some sweet prizes.
The guys Something RXD for coming down to capture the day, be sure to check out their Facebook page for some highlights.

Cheers to the girls at the JUICE BAR for sorting everyone's cold drip and paleo needs and Kris from Health and Performance Physiotherapy for providing taping throughout.

Results -

Scaled females
1st Tiarne Cook
2nd Meisy Chan
3rd Sarah Jachman

Scaled mens
1st Josh Newnham
2nd Jake Sanders
3rd Paul Langton

Mixed pairs
1st Chalk dirty to me (Crossfit 5000)
2nd Team R and R (garage)
3rd Dynamic Duo (Crossfit Northern Adelaide)

Open females
1st (tie) Jess Lees
1st (tie) Lauren Melville
3rd Charlotte Mathews

Open mens
1st JD
2nd Matt Kondos
3rd Jason Jenkins

Full results are available:

Individuals -
https://www.wodrocket.com/index.php/event-results?event=1042

Mixed pairs -
https://www.wodrocket.com/index.php/event-results?event=1044

Picture
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BOB3 - STAGE SET

24/2/2015

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The stage is set for our third instalment of BATTLE of the BRAWN!

Get down to Crossfit Brawn - 122 Mooringe Ave and check out the individual male/females and mixed pairs throwing down in what's going to be a massive day.

The box will be open from 7am with regos needing to be completed by 745am. A very quick briefing for ALL athletes will occur at 7:55am followed by the first team WOD starting at 8am sharp!!

... Additionally as you can imagine we are running to a tight schedule so please ensure you are ready to go before your heat starts. Any questions please don't hesitate to ask.

++competitors++
Competitors, please ensure you have read through all the workout descriptions and and watched the demo videos.
http://www.crossfitbrawn.com.au/battle-of-the-brawn.html
You'll be able to check out the live leaderboard throughout the morning at the box or online at:
https://www.wodrocket.com/index.php/event-results?event=1042

https://www.wodrocket.com/index.php/event-results?event=1044

- Once again our prize getters will be hooked up with some sweet get up from the legends at The WOD LifeThe guys Something RXD will be coming down to capture the day on film as well put up some prizes from their new line Fashion Rxd.

- "The JUICE BAR" will be at Battle of the Brawn taking care of your cold drip coffee and paleo goody needs.

- Kris from Health and Performance Physiotherapy available for taping etc. from 715am..and available throughout the day.

Gonna be a ripper day guys. Everyone of these events grows in popularity. This time round we will have athletes competing from 13 different boxes/studios.
Even if you aren't competing, please come along with your family and friends and show your support and some noise!!

‪#‎battleofthebrawn‬ ‪#‎crossfit‬ ‪#‎community‬ ‪#‎thewodlife‬ ‪#‎leaveitallontheline‬ ‪#‎rainhailor40degrees‬ ‪#‎letsdothis‬

Picture
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Friday 20th february

23/2/2015

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WOD

Strength:
1 snatch + 2 OHS x 7

... Conditioning:
21 power clean @ 30/50kg
30 OH lunge step @ 15/20kg
50 air squat
15 power clean @ 40/65kg
30 OH lunge step @ 15/20kg
50 air squat
9 power clean @ 50/80kg
30 OH lunge step @ 15/20kg
50 air squat

++Reminder no 5:30 class as we prep for BOB3 tomorrow++

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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • Get started
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