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Friday 1 August

August 1, 2014 | 1 Comment | Read More
08_01-august-2014

Aja’s sister Alethea was in the CrossFit Active Team from Sydney and they came 5th. This is us in the tennis stadium for the final WODs at the games on Sunday.

Gymnastics:

  • Handstands
  • L sit
  • 3 rounds

W.O.D.

‘Chelsea’

  • 5 Pull up
  • 10 Push up
  • 15 Squat

1 Round every minute, on the minute, for 30 minutes.

There will be a few scaling options on the whiteboard for this workout.

Compare to: 06/05/2013

Thursday 31 July

July 31, 2014 | Leave comment | Read More
07_31-july-2014

Paul and Grant outside CrossFit Santa Monica…

Strength:

Snatch 5 x 2 rep

W.O.D.

  • 20 Push press (45/30)
  • 20 Kettlebell swing (32/24)

4 rounds

Wednesday 30 July

July 30, 2014 | Leave comment | Read More

Strength:

Front squat 5 x 3 rep

W.O.D.

  • Row 1000
  • 30 Overhead squat (50/35)
  • 15 Muscle up

Tuesday 29 July

July 29, 2014 | Leave comment | Read More
07_26-july-2014-copy

Casual 210kg Deadlift from Johan!

Strength:

Weighted push up 4 x 5 rep

W.O.D.

  • Pull up
  • Burpee
  • Box jump

30, 20, 10 reps

Monday 28 July

July 28, 2014 | Leave comment | Read More

Strength:

Deadlift 5, 5, 3, 3, 1, 1

W.O.D.

  • 5 Dumbbell clean & jerk (15/10)
  • 5 Dumbbell thruster
  • 25 Double under

10 minutes, as many rounds as possible

Saturday 26 July

July 26, 2014 | Leave comment | Read More
photo-1

Not sure what’s going on here…?

Gymnastics:

  • L sit
  • Handstands

4 rounds. Record total time held for L sit, max distance for handstand walk (scaled is time held against wall)

W.O.D.

‘Partner workout’

  • 40 Pull up
  • 50 Push up
  • 60m Overhead plate lunge (20/15)

18 minutes, as many rounds as possible

*every time reps are stopped, 3 burpees each.

Friday 25 July

July 25, 2014 | Leave comment | Read More
07_23-jul-2014

100kg Push Press from Matt D.

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • Row 1000
  • 20 Clean & Jerk (75/50)

Thursday 24 July

July 24, 2014 | Comments Off | Read More

2014-07-23-wod One of my favorites, Bulgarian Squats for strength at CrossFit Invictus in San Diego.

Strength:

Max rep strict pull up, 4 sets. Rest 2 minutes between sets.

Compare to: 01/07/2014

W.O.D.

  • 40 Wall ball
  • 30 Box jump
  • 20 Kettlebell swing (32/24)
  • 10 Muscle up
  • 20 Kettlebell swing
  • 30 Box jump
  • 40 Wall ball

Wednesday 23 July

July 23, 2014 | Comments Off | Read More

Strength:

  • Push press 3 x 2 rep
  • Jerk 3 x 1 rep

W.O.D.

  • 6 Squat clean (60/40)
  • 8 Toe to bar

8 minutes, as many rounds as possible

Tuesday 22 July

July 22, 2014 | Comments Off | Read More

Strength:

Overhead squat 4 x 3 rep

W.O.D.

  • Snatch
  • 1 rep every 20 seconds

10 minutes

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble