Whats your excuse?
Thursdays will no longer be a skills and catch up day.
We will post a skills review of what has come over over the past week however we want members to use today as a mobility and injury prevention/rehabilitation day. It has become clear that many member are battling some niggling injuries and its up to you to get on top of them. We can help but its you that must do the work.
Members will stil able to catch up on workouts but the class will not have any set schedule. The class will now be classified as Open Gym.
Check out the mobilitywod for some motivation and ideas to help this area that is so often overlooked.
Skills in review
L-sit
Skin the cat
Overhead squat
Double under
Handstand push up
Exert from FitnessPRJCT (directed at our comp squad athletes)
Mobility…
Thursday is no longer a rest day. Its time to come in and roll out your sore spots, stretch your tight spots and get some blood flowing. Maybe an active recovery on the rower. Practice some double under’s and get your body moving.
This is still very much an overlooked area of fitness and many of you following this site have been talking of little aches and pains recently. No shit, your lifting much heavier than ever and more regularly than ever. The metabolic conditioning volume has increased, the demands of the movements has increased. Your setting new PR’s regularly and doing things never once before attempted.
Now stop winging, get on an action plan to avoid injuring yourself, this will also serve as tool to improve your performance, hey, killing two birds with one stone, who would have thought life could be so grand.
Your’e a CrossFitter, your meant to hurt. Your meant to train through small aches and pains. Nothing worth dying for comes easy and I’m willing to kill myself every time I here 3,2,1 go. For a second, for a rep, for a fucking inch I’m willing to die. Thats where success is born. Its not delivered from your mouth its governed by your actions. So when that little voice in the back of your mind speaking of weakness shut that shit down by crushing a workout, lifting some heavy or working till you puke. I will not stand for weakness. So don’t you fucking dare!
Lets get after it Rebels!
Ben’s “Isabel” Personal Record 
(big smiles)
6.30PM CLASS
Name – WOD / Scaled / Result
Lucas Te – Chipper / 10.15
Sang – Chipper / 10.06
Kara – Tuesday / 20kg, (Y) / 60 Reps
Jess B – Tuesday / ?
Ben B – Mobility
Jack – Stength / SN 50kg, BNJ 57.5kg, PP 50kg
Steve H – OHS Technique, 5×5 Dips, Hip Mobility
Great use of today’s open gym / mobility session. Remember to get in on Thursdays to mobilize, roll and recover your body. We need to keep our body’s in top condition and prepare them on rest days for upcoming workouts.
12.30PM CLASS
Leah – 230512 1. FS 25kg, 2. PP 22.5kg / 220512 Cond. 15kg OHS, (R&O) pull ups – (by accident Leah completed twice through the rounds of 3,6,9 instead of climbing up!) 72 reps
Matt – 220512 Cond. 30kg OHS, 87 reps / 230512 Cond. 30 KB swings 16kg, 10 HSPU to abmat, 7.20
Sarah – 230512 1. FS 30kg, 2. PP 25kg / 230512 Cond. 8.38, 29 pike push ups
Aliy – 230512 1. FS 35kg, 2. PP 25kg / 230512 Cond. 8.38, 30 pike push ups
Tony – KB Front Squats 5 x 5 @ 12kg / 5 x 5 KB PP 8kg, 10 KBS 20kg, 10 KB deadlifts 24kg – 6.39
Colin – 230512 1. 45kg, 2. 35kg / amrap in 7 of 1 rope climb, 5 GHD sit ups, 10 med ball cleans 9kg, 10 kb swings 16kg – 3 + 3/4?
Well done guys some more newish faces in today which was fabulous to see! Fun class for me to run everyone did really well with the workouts and the strength components as well. Keep on really focussing on the technique side of things to help improve your strength and output as well. Have a good one!
5.30PM KETTLEBELL CLASS
Strength
Double Clean
8-8-8-8-8
Double Push Press
5-5-5-5-5
Accessory
Renegade Rows
2 x 10
Windmills
2 x 6
Conditioning
3 rounds of…
AMRAP in 3
10 Snatch (5 e/a)
10 Rack Lunges
10 KB Swings
Rest 1min
Steve R – Cond. 1. 1 + 16 / 2. 1 + 20 / 3. 1 + 11 – 20kg, 24kg, 24kg
Jess D – Cond. 1. 1 + 15 / 2. 2 + 2 / 3. 1 + 15 – 12kg, 12kg, 16kg
Karla – Cond. 1. 1 + 2 / 2. 1 + 10 / 1 + 10 – 6kg, 6kg, 8kg
Andrea – Cond. 1. 1 + 27 / 2. 2 + 1 / 3. 2 + 4 – 8kg, 8kg, 12kg
Sang – Cond. 1. 1 + 29 / 2. 1 + 8 / 3. ? – 12kg, 12kg, 16kg
Wendy – Cond. 1 + 25 / 2. 1 + 26 / 3. 2 + 3 – 8kg, 8kg, 10kg
Stuart D – Cond. 1. 1 + 2 / 2. 1 + 5 / 3. 1 + 4 – 20kg, 20kg, 24kg
Amy – Cond. 1. 1 + 14 / 2. 2 + 17 / 3. 2 + 7 – 12kg, 12kg, 16kg
Nathan C – Cond. 1. 1 + 22 / 2. 1 + 2 / 3. 1 + 25 – 16kg, 16kg, 16kg?
Antonio – Cond. 1. 1 + 6 / 2. 2 rounds / 3. 2 rounds – ?
Jess W – Cond. 1. 1 + 16 / 2. 1 + 20 / 3. 1 + 19
Fee – Cond. 1. 1 + 14 / 2. 1 + 23 / 3. 1 + 30
What a fun kettlebell class tonight was and really jam packed! You guys absolutely smashed it tonight and it is so damn obvious everyone is getting so much stronger – I love it and I am so proud as coach
Especially some of the girls with the strength work and snatches big improvements. Keep coming and working on locking down that midline and using those glutes and hammies to power through the kettlebell class. Also reminder to write down your strength numbers as well! 
Well done guys look forward to saturday!
Looked like an awesome KB class Morgs. Can’t wait to get back into it! In all my spare time at the moment I just keep finding myself watching cross fit videos, I think I’m really missing it lol. Keep up the good work!