Thursday 16 Sep - Mobility WOD

It is time to stretch, roll and get some mobility back. Taking the time out to work on flexibility and your muscles range of movement is just as important as doing WOD's. It will mean you are more likely to succeed on that next PR lift attempt, your WOD times will decrease and you will recover more quickly.

Wednesday 15 Sep - 1 RM Front Squat then 400m Run 12-9-6-3 SitUp, Ring PushUp, 400m Run

Great to see most peoples max double unders in 2 minutes increasing. Sarah is now on 161, Nick has 143 and Sara 142. For those still chasing one just keep practicing!

Tuesday 14 Sep - '7's' - 7 Rnds - 7 HandStand PushUp, 7 Thruster (30/40), 7 Knees To Elbows, 7 One Arm DeadLift (30/40), 7 Burpee, 7 KB Swing (16/24), 7 PullUp

  Compare to  http://picasaweb.google.com/lh/photo/2oJiL2rAmvTWA4VzuKe0OQ?feat=directlink

The only difference is instead of Sumo Deadlift High Pull we are doing 1 Arm DeadLifts - constantly varied!

Monday 13 Sep - 'Karen' - 150 Wall Balls or 150 Burpees or 75 Wall Balls & 75 Burpees

 Decisions, Decisions, Wall Balls, Burpees or a combination of the two??

Sunday 12 Sep - Open Gym

Jess doing 30kg Thrusters with ease!! 

Feel free to bring a friend along to Open Gym to show them where you train and what CrossFit is all about.

Saturday 11 Sep - 400m Run, 21 KB Swing (24/16), 21 Burpees, 200m Run, 15 KB Swing, 15 Double Unders, 100m Run, 9 KB Swing, 9 Ring Dips

So it seems there is a bit of a tradition forming after the Saturday 8am session - breakfast at the markets!! I will be there this week for a crepe - not paleo I know but Paula highly recommends them and a cheat meal once a week is good for the soul!! So get up early, get your WOD done and join us for a market breakfast!!

Friday 10 Sep - 4x3 DeadLift

Another Paleo Challenge will begin on Oct 1st - this time it's serious! Food diaries to be kept, sharing of recipes and also burpees to make up for non paleo moments!!