The 2016 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 with previous years 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 pumping few weeks 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. All your individual scores get used for our overall Affiliate score so pretty exciting time to see how stack up as a box!! 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 Brawners!!
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MONDAY
Strength: 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk (2-2-2-2-1-1-1-1) Conditioning: AMRAP in 12 minutes 20 pistols 10 thrusters @ 52.5/35 20 pushups 10 power cleans @ 52.5/35 TUESDAY Strength: Box squat 5-5-5-3-3-3 Conditioning: 3 rounds for accumulate reps/ rest 2 minutes between each Minutes 0-2: run 400m + max double unders in remainder Minutes 2-3: max pullups Minutes 3-4: max box jumps WEDNESDAY Skill EMOM: Minutes 1: 2 rope climbs Minutes 2: 50 double unders Minutes 3: 15m hs walk x 4 rounds Conditioning: 'Open WOD 14.4' Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups THURSDAY Strength: 1 power snatch + 1 hang squat snatch + 2 OHS (2-2-2-2-1-1-1-1) Conditioning: 2 rounds 15 hang power snatch @ 42.5/30 30 situps 15 OHS @ 42.5/30 30 air squats FRIDAY Strength: Deficit deadlifts (off 3" plate) 5-5-5-3-3-3 Conditioning: EMOM x 30 Minutes 1: 20m heavy sled push Minutes 2: 15/12 cal AD Minutes 3: 15 KB swings @ 32/24kg Minutes 4: 15 burpees Minutes 5: rest 6 rounds hitting each as hard as possible SATURDAY IN PAIRS Partition REPS as required Crossfit OPEN 12.3 AMRAP in 18 MINS: 15 BOX JUMPS 12 PUSH PRESS (52.5/40) 9 T2B Partner Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#ON 22 MINS MONDAY
Strength: Overhead Squat 6-6-4-4-2-2 Conditioning: 4 x 4 minute rounds for accumulate score/ resting 1 minute between each Run 400m 12 T2B Max reps in remainder of Rd 1 - power snatch Rd 2 - OHS Rd 3 - thruster Rd 4 - front squat Rx = 52.5/35kg TUESDAY Strength: A1: 6 Bench press A2: 6 KB/DB split lunge (each) x 4 Conditioning: 25 ring dips 50 lunges with KB 75 KB swings @ 16/12kg 100 abmat situp 125 air squats 150 double unders WEDNESDAY Strength: 3 push jerk EMOM x 10 for accumulate weight lifted * no racks Conditioning: 10 bar muscleup 10 clean and jerk 10 burpee bar over 20 CTB 10 clean and jerk 10 burpee bar over 30 pullups 10 clean and jerk 10 burpee bar over Rx = 60/40kg SWOD 1) front squat 1rm 2) Behind neck jerk 1rm 3) AMRAP 2 minute Thruster 1 minute rest 2 minute STO 1 minute rest 2 minute squat cleans Rx = 80/52.5 THURSDAY Strength: A1: 5 front rack lunge (each) A2: 8 bent over row x 4 Conditioning: 'Tri-Tabata' 8 x 20/10. Resting 1:30 between each Row (Cals) AD (Cals) Shuttle (10m reps) FRIDAY Strength: 3 deadlifts EMOM x 10 for accumulate weight lifted Conditioning: 'Open WOD 13.2' 5 STO 10 deadlifts 15 box jumps Rx = 52.5/35kg SATURDAY IN PAIRS 10-9-8-7-6-5-4-3-2-1 Power Cleans (60/40kg) 1 Round of "Cindy" after each set alternating movements 5 pullups 10 push ups 15 airsquats Metcon (Time) 30 Cals AD 30 Cals AD 30 Cals ROW 30 Cals ROW 20 Cals AD 20 Cals AD 20 Cals ROW 20 Cals ROW 10 Cals AD 10 Cals AD 10 Cals ROW 10 Cals ROW MONDAY
Strength: Bear complex 5-5-5-5-5 Conditioning: ** February benchmark** 21 front squats 21 pull-ups 21 STO 21 pull-ups 21 power cleans 21 pull-ups Rx = 60/40kg TUESDAY Strength/skill: A1: 1-3 rope climbs A2: 45 second HS walk (distance, practice or attempts) Conditioning: 4 x 3 minute rounds for total accumulate reps/ rest 2-3 between each 25/22 cal row 25 HR pushups Max KB swings @ 24/16kg in remainder WEDNESDAY Skill: GOAT EMOM x 7 Conditioning: ** benchmark retest** 1 minute max cals AD rest AMRAP in 12 minutes + 3 wall balls + 3 abmat situp I.e. 3 of each then 6,9,12 etc THURSDAY Strength: 1 snatch pull + 1 hang power snatch + 2 OHS x 7 Conditioning: 'Open WOD 15.1' AMRAP in 9 minutes 15 T2B 10 deadlifts 5 power snatch Rx = 52.5/35kg FRIDAY Strength: EMOM x 10 for accumulate kg's 3 Front squat Conditioning: 5 x 2 minute rounds for total accumulate reps/ rest 1 between each Run 200m 7 burpees Max double unders in remainder SATURDAY IN Pairs- alternating movements BUY IN 1km RUN Then 10-1 (alternating movements) Burpee Box Jumps KB Swings 24/16 Deadlifts 100/70 CASH OUT 1km RUN With the holiday season done and the new year now well and truly underway, it's time pull the proverbial finger out and get it done. That is, address those resolutions made, training goals and goats that you've been aiming to cross off the list, body composition changes you've been dreaming of and even just the commitment to sticking to something for a period of time you keep telling yourself you'll soon start.
On Monday the 1st of February we're going to revamp the old in-house paleo challenges of old with SHREDRUARY! A lot of you have previously taken part in similar challenges have gotten wicked results and for the most part still use the guidelines picked up along the way. For a heap of our new members this will be a whole new process but a rewarding one long term for sustainable eating habits and self accountability. This time round this will be a much less formal process, there is no cost, no points, just a commitment from you and the support from those partaking in the challenge. It's cliche but the motto, You only get out what you put in is exactly what it's about this time round. <<<What's involved>>> * This page will be your daily posting page for all things shred. * Download the guidelines (ATTACHED BELOW) and go from there. Depending on your goals there are different paths for each of you in regards to nutrition. But for the most part the idea is to shred all the crap! This means eliminating - Alcohol - Grain - All sugars. - You want to reduce dairy and eat as close to natural unprocessed foods as possible. Want to lose weight or just decrease body fat and lean out; You should be pretty much be chanting out the Crossfit mantra for the next month; Meat, Vegetables, Nuts & Seeds, Some Fruit, Little Starch and No Sugar. The closer you can stick to this the faster you will reach your body composition and performance goals. Those looking to increase muscle mass/put on weight and maintain; As per but can increase gluten free starchy carb intake as per guidelines (wait a week or so and introduce to see what works best) Add in quinoa, a bit of rice, and organic raw dairy if they don’t upset your stomach. Remember that junk in = junk out. You can gain weight by eating junk but your performance and body composition will suffer! * If you're committing to this we want to see you regularly posting and being actively involved ! Write down your goals for the 4 weeks. - it could be as simple as "get shredded as", get a muscleup or attend 4+ WODS * Post- This only works if you have an honest idea of what you're actually consuming on a daily basis, weekends included! This means post or at least jot down your meals, snacks, drinks, several coffees every day. Use this as a training diary as well. Write down if you attended the WOD or if you slept in etc.. *Hit the box! It's pretty straight forward get in go hard repeat 5 x a week! Really 5 sessions still only equates to 5 hours in a given week. In most cases there’s always room for more however this does not necessarily need to be a WOD. Reminder were opening up 2 extra 6:30pm sessions on Tuesday and Thursday. Maximise recovery; get in some active recovery, foam roll, stretch at home, head to a park a practice some skils or just head down the beach and have a splash. All have a benefit to aiding in your progress. Those that are seeking a more competitive approach to Crossfit, you have the 'extra' work set out in Wodify. There's a bunch of skill sets and drills included to up your game and take it to the next level. We all have certain “goats” on our back within the CrossFit world that we need to devote more time to and chip away at until we have it in our arsenal. This may be a focus for the challenge. We've had the best results in the past when we've had a larger participation from group members. Everyone can feed off each other and share ideas to spice up meals etc and really just keep each other accountable to making sure we all see out the challenge and the goals initially made! Use today to get yourself ready, get your shopping done and clean out all the crap so you're good to get your shred on come TOMORROW! https://www.facebook.com/groups/1534813170150998/ |
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