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Legends!
Great efforts over the last week hitting some massive 1rms! We'll be using all of these numbers in the coming weeks for all of our strength work so keep making use of Wodify and log everything you're doing. As of Monday you're going to have access in your app to an additional workout stream in the program selection listed as "EXTRA". This program stream is geared toward those who are looking to pursue more of a competitive approach to CrossFit or just further develop specific skills and strength. The extra work will predominately be focused around the Olympic lifts and accessory drills as well additional set gymnastic work. The extra work should be completed in your own time either before of after a WOD or in Open Gym depending on what it is The days that this will appear will vary week to week but generally there'll be 3 days of extra work to follow. To log your results you'll still have to sign in as you would for the Crossfit or SWOD etc. Get after it crew! Big week ahead with our monthly Benchmark retest tomorrow and a new one on to hit up on Wednesday!
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Not long now until our 24 hour Rowathon fundraiser for Starlight kicks off!.
Teams will grind out as many km's as possible changing their rower over as they like but must be constantly working thru from 5pm FRIDAY to 5pm SATURDAY. This champion effort that we'll be putting in is fitting for the champion efforts the guys at Starlight do on a daily basis to brighten up the lives of sick children and their families. Help us raise some bucks for some real little legends out there! This epic occasion also marks Crossfit Brawns second birthday at the box! yewww!! To keep us going, Ty will be setting up the "Short Black Caravan" and be sorting our caffeine needs. https://m.facebook.com/shortblackcaravan Breaky supply's will be on hand from Jess and crew at Gourmet Breakfast Cafe at around 9:30...* Brawners get amongst these guys for your quality Paleo fix just around the corner from the box! #eggcellentfeed https://m.facebook.com/profile.php… Come down throughout, get amongst the madness and support those who are going to pain cave themselves to support a great cause. To donate head to - http://www.gofundraise.com.au/pages/search?query=Rowathon **Wodify** CrossFit Brawns whiteboards are moving into the 21stCentury: Introducing Wodify. Over the next few days we'll be integrating our new LCD Screens as our method of displaying the WOD on the whiteboards, logging your scores and point of reference for all of your activity at Brawn. For those not familiar with Wodify, the program is an all-in-one software for CrossFit affiliates to keep track of everything: From athlete accounts, to class attendance, class schedules, waivers, workout programming, results boards, nutrition, mobile notifications and even social media. Once you've set up your personal Wodify account and profile, you can keep track of all of your training history, from training PR's to being able to search for specific exercises that you've done previous and what weights, reps and scaling options you may have used, and of course to simply logging your scores for the workout that day. Through the App which we want you to download, you'll also be able to keep track of your nutrition, use the video library for movement and exercise reference, look up a specific benchmark or Hero workout. You'll also be able to get to know/stalk your fellow Brawners a little better with unique member profiles. The biggest thing we want you to acquire from this is the accountability to YOURSELF. Every Brawner including casual visitors will need to sign in either at the box or on your phone to every session. This will better help us with managing your membership and give you an honest track track of your attendance. Exciting times ahead crew! WOD on.  Getting ready for our 24 hour Rowathon with a cheeky 1 hour row for distance today... On Friday the 15th of May we'll be holding a 24 hour charity rowathon with all proceeds going toward the Starlight childrens foundation. Teams will grind out as many km's as possible changing their rower over as they like but must be constantly working thru from 5pm Friday to 5pm Saturday. This champion effort that we'll be putting in is fitting for the champion efforts the guys at Starlight do on a daily basis to brighten up the lives of sick children and their families. Help us raise some bucks for some real little legends out there! **This epic occasion also marks Crossfit Brawns second birthday at the box! Get involved by putting your team together, join an existing or just come down and get amongst the madness** Join/create a team - http://www.gofundraise.com.au/pages/search?query=Rowathon Donate - http://personalchallenge.gofundraise.com.au/page/ChristalJ #starlight #fundraiser #crossfitbrawn #24hr #rowathon #rowyaboat #1down23togo #teammateswhereyaat #bigchallengeforabigcause #headdowntunesupandgrindaway #anyoneseenasetofasscheeks #letsdothis  
Brawners! wicked push on yesterday's new benchmark with a bunch of you rocking new squat clean pr's and some solid pushing on the 60% tester!.... Now looking ahead let's hone on the 1%er's to maximise our recovery on all of the work being put in and get the best possible return.
Spend a little extra time on your mobility, address any individual areas (we all have some) that need attention and get ready for the gainzz to follow! Six mobility exercises to increase range of moti...on and improve mechanics - Spend just two minutes on each, the 10-minute squat requires more time obviously and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately. 1. Posterior hip mobilization On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule from prolonged sitting. 2. Shoulder extension, external rotation Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among desk workers. 3. Anterior hip mobilization Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers. 4. Ankle dorsiflexion Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy. 5. 10-minute deep-squat test Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips. 6. Couch stretch Start on all fours with your feet against the wall, chair or coach. Raise one leg so the shin and foot lie flat against the wall,then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles. Remember mobility improves recovery, joint health, and range of motion. Optimal mobility is the foundation to better movement patterns and when you move better, your body rewards you with stronger and fitter faster. So let's get after it guys and gear up for another big month!! Congratulations to all of the competitors that partook in Battle of Brawn 2 over the weekend. It was great to see so many of you stepping up and completing what were some pretty challenging workouts. Having competitors come down from a b...unch of other boxes made for a wicked comp vibe and added to the community feel that CrossFit is. A massive thank you to everyone that judged, helped with equipment setup for each WOD, Sarah on the scoring and MT the man behind the lens. You all helped make the day run smooth and on time Cheers to the WODLIFE for decking out our place getters with some sweet prizes. Scaled females 1st Emma Bennett 2nd Jo Kaesler 3rd Gen Rivas Scaled mens 1st Pete Krajina 2nd Simon Wong 3rd Scotty Buckmaster Open females 1st Charlotte Matthews 2nd Gemma Dawson 3rd Dani Loise Open mens 1st JD 2nd JP 3rd Nicola Contarin Full results are available at http://www.wodrocket.com/index.php?option=com_content&view=article&id=10&Itemid=150&event=768 Bring on BOB3!! 
The stage is set for our second instalment of BATTLE of the BRAWN!! 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 scaled female ...WOD starting at 8am sharp!! Competitors, please ensure you have read through all the workout descriptions and movement standards. http://www.crossfitbrawn.com.au/battle-of-the-brawn.html 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. Going to be an epic day guys. You'll be able to check out the live leaderboard throughout the morning at the box or online at: http://www.wodrocket.com/index.php?option=com_content&view=article&id=10&Itemid=150&event=768 We are also fortunate to have athletes competing from a bunch of other boxes this time around too! Even if you aren't competing, please come along with your family and friends and show your support.! 
BRAWNERS!!! Thank you so much on behalf of us and The Bishop family for your generous donations on Saturday! You guys are a truly amazing and generous community! It was an amazing day with the total being raised at this stage at a whoppin...g $1500. There is also some exciting news, we have contributed to hitting the $70,000 the Bishop family need to get the surgery in the US in the upcoming months. The next step now is to continue to raise funds for the post operative therapy needs of John. Johns Cerebral Palsy Journey are holding a Gala Dinner on the 15th November at the Grange Golf Club with more details to come. Myself and Jp will definitely be there so lets get a couple of tables together asap. More details in regards to the dinner will follow. Thanks again and if you missed out on donating either feel free to pass it on to us at the box or directly to: Account name: John’s Cerebral Palsy Journey BSB: 035048 Account number: 327547 Bank: Westpac Heres also the link to his page: https://www.facebook.com/johnscpjourney 
Hey legends! Another cracker of a day for some Sunday R and R after a challenging week retesting and hitting our new months benchmark! Last week we talked about incorporating some extra mobility exercises to throw in to your rest days to improve range of movement and give yourself a decent stretch out. Today we’ll run through trigger point and Self Myofascial Release work using your foam rollers. Trigger points are areas of muscle that are painful to palpate and are characterized by the presence of taut bands. Tissue can become thick, tough and knotted. They can occur in muscle, the muscle tendon junctions, bursa, or fat pad. The trigger point is most commonly the first sign of overload to the muscle, and from then on, cause and effect begin to domino: one tissue breaks down, causing another to be overloaded and then break down, and so on. Trigger points lead to inflammation, then pain, then weakness, then joint and nerve dysfunction leading less efficient motor skill performance and finally structural breakdown of tissues. An athlete's worst nightmare! The use of self myofascial release (SMR) with a foam roller, lacrosse ball or similar is an easy way of keeping on top of muscle knots, restore mechanics and help rehabilitate a range of injuries. You can stretch all day long but the only tissue that will benefit is the healthy tissue while the knot remains. Really, anyone serious about their health and fitness should be spending at least 10 minutes a day with a foam roller alleviate trigger points. TIPS:
 well done to all the competitors that had a crack at our Battle of the Brawn in house comp over the weekend. You all went about the day like absolute champions both during your events and cheering on or judging other competitors in between.
Big shout out to those that spent the day helping out with setting up, scoring and just making the day run smooth in general. Cheers to the The WOD Life for hooking up prizes on the day too. Pretty epic day all around and really a testament to how far you've all come with your training and community we have! Bring on BOB2! |
  
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