Rest Day @ CF+

A] METCON

3 Rounds for time:

Run 100m

-25 Push-ups

Run 200m

-25 Sit-ups (abmate)

Run 100m

-25 Air Squats

B] After Party

-Midline-

 
Perform:


-15 Glut ham raises


-30 Abmat/GHD sit ups

*This is not a timed work out

Schedule:


WOD announced:

-Thursday @ Noon


Compete:

-We will be running the Open WODs in place of the usual CrossFit Plus class on Saturday morning, 7am (1 to 11/2 hour class)

Scoring:


Reps:

-Each prescribed rep counts toward your official score. Once you have to scale, those reps do not count.

Score Cards: 

We will have official score cards for every each week for the designated workout. All score cards must be completed in full and legible. They are to be placed on the desk next to the computer, by 4pm on Saturdays. 

Logging:

-Scores must be logged into your Games site account before 8am Monday morrning, to be validated by the coaches


Non CF+ members:


We’re excited about your interest in coming to CF+ for the open this season.


Fee: $30 per session.

Discounts;

-If you chose to do all 5 Open WOD with CF+

- Emergency Services personnel

-Visiting athletes from other CrossFit Affiliates.

Traveling:


Contact a local affiliate or video the WOD and send into to HQ

Registration:


It’s still not too late to register!!

(Remember to select CrossFit Plus as your TEAM.

Click here to view the embedded video.

** Rest and recovery will be very important during the Open, ice baths, ideal.

Mobility and Active recover, Midline and Posterior chain work.

You will also need to be making sure you are getting a good amount of calories in on a daily basis or you will burn out.

-CrossFit Plus-

-CrossFit Queanbeyan-

Date: Saturday 31^st March

Where: CrossFit Queanbeyan, 193 Crawford St Queanbeyan NSW 2620 (Canberra)

What: 1. Open CrossFit Event with $1000 prizemoney winning male and female

             2.  Powerlifting Comp $250 prizemoney (3 weight divisions)

              3. 1km Rowing time trial – winner $250 prizemoney

What are we going to have on the day:

• We have hired the Qbn Oval so some workout will be outdoors, some will be indoors
• You are guaranteed 3 workouts each on the day….
• Set up for you to bring the whole family and make it a great family day out
• sponsors all setting up tents (Muscle Driver, Lulu Lemon, JAW, Flush Fitness – with flush models handing out protein all day, Schweppes, + other stands)
• DJ playing on the day
• coffee van
• face painting for the kids
• jumping castle
• kids fitness sessions running
• everyone will receive gifts
• random prizes (best effort, most inspirational  etc)
• still looking into discounted accommodation for all travellers

There is only one CrossFit division, but everything can be scaled to suit anybody but obviously they can’t win the $1000 cash!!!

 To register simply head to CrossFit Queanbeyan website and register and pay ASAP, but hurry only the first 150 entries will be taken across both male & female divisions:

 http://crossfitqueanbeyan.com.au/contest/

 If you have any questions please do not hesitate to contact me at all.

 I hope to see you all here on the 31^st March.

 P.S. I will have all movement standards and information out in the 2^nd week of March, the workouts you will NOT find out until the day!!!

 Cheers.

]]> http://crossfitplus.com/2012/02/judgement-day/feed/ 0 http://crossfitplus.com/2012/02/wed-22nd-feb-%e2%80%9812/ http://crossfitplus.com/2012/02/wed-22nd-feb-%e2%80%9812/#comments Tue, 21 Feb 2012 18:00:22 +0000 Corey http://crossfitplus.com/?p=4357 Wed 22^nd Feb ‘12

B] RAW Strength

Perform 5×3 reps of:

- Snatch Grip dead lift

B] Metcon

-25 Handstand shoulder taps

Then

3 rounds of:

-50 double unders

-15 SDLHP 40/30kg

Then

-25 handstand shoulder tapes

C]After Party

Perform 3 rounds of:

-20 hollow rocks

-10 weighted OH sit ups 20kg

A] Speed strength/Metcon

5-3-1 reps for time of:

-Clean 75% (work to increase lead each rounds)

Then

AMRAP, 4 minutes

-3 HSPU

-6 Pistols

-9 Ring dips

*5 cleans then on the 1 minute mark AMRAP, 4 minutes,

then on the 5 minutes mark you have 1 minutes to complete 3 cleans, before starting AMRAP on the next minute and so on.

(0-1-5-6-10-11-15 minutes)

B] Midline/Metcon

For time of:

-100 Double Unders

-30 Hollow rocks

C] After Party

-MAX effort, TT-

For time of

Run 500m

A] RAW Strenth

Perform 10-7-4-1 reps of:

-Floor press

*Super set with MAX reps of:

-plyo push ups

**For plyo push ups perform with one hand on a plat and one hand on the ground,

perform a push up execrating at the top alternating hand from the plat to the ground.

B] Metcon

“Dae Han”

Three rounds for time of:


Run 800 meters with a 20/15kg barbell


15 foot Rope climb, 3 ascents


-12 thrusters at 60/40kg

Opt .2 15, 10kg bar/15 pull ups, 15 T2B/50, 35kg thruster

Opt .3 scale load as needed/15 pull ups (assisted) 15 T2B/40, 30kg thrusters

Chris Spealler 17:46, Dave Leys 21:32. Post time to comments.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne),

based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan,

from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife,

Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

C] After Party

-MOBILITY-

Take the next 4 minutes to work your bits

-REST-

I made this the other weekend, quick, simple and tasty.

-Saturday grunt sessions-

TEAM

“Hidalgo“

For time of:


Run 2 miles (
3.2k0)

*Rest 2 minutes


-20 Squat clean 60/40kg


-20 Box jump 61/51cm

-20 Walking lunge steps with 20/10kg plate held overhead


20 Box jump 61/51cm 


-20 Squat clean 60/40kg


*Rest 2 minutes


Run 2 miles (3.2k)

If you’ve got a 10kg vest or body armor, wear it.

In teams of 2.

One persone working at any one time.

For the 3.2k, we will be performing, 200m meter relay , each team member must complete 8 200m shuttles.

*there will be NO 2 minute rest separating the run and the exercises  

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17,

Shari Felman
42:38 (95lb clean, 25lb lunge).
Post time to comments.

B) After Party

-BREATH-

Happy Birthday

-BARNES-

“White“

Five rounds for time of:


15′ Rope climb, 3 ascents


-10 Toes to bar


-21 Walking lunges 20/10kg plate OH

Run 400 meters

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,

Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.

Rest Day @ CF+

A] Metcon

“CINDY”

1 minute ON, 1 minute off. 

During the 1 minute on AMRAP “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats)


*Rest 1 minute.

10 rounds of work with 10 minute of rest for a total of 20 minutes

*Post total rounds completed

B] After Party

“The Goat”

21-15-9 reps of:

three exercises you really need to work on.  Pick one exercise for each rep rang,

If it is rowing use calories, running run an 800m, 400m, and 200m.

Click here to view the embedded video.

Happy Birthday

Trent Colmmers