WOD – Monday – 211013

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WOD – Monday – 211013

“ Hope never abandons you; you abandon it. ”
~ George Weinberg

What a weekend! Our first Throwdown as a box and dammit we smashed it! Our competitor athletes kicked butt and left nothing on the table, going all out and achieving massive results! Our MSG friends and family came to cheer and support in droves and we all had an awesome time. Us competitors couldn’t have done it without you supporters, you were our rock 🙂

The next step for us is the Open in 2014.

Here’s the results for the weekend.

  • Bigdog – 52nd
  • Daniel Beamish – 8th!!!
  • Dennis Hendriks – 57th
  • Kristy Brownrigg – 10th!!!
  • Bec Smith – 37th
  • Lara Hendriks – 31st
  • Jen Carter – 42nd
  • Odette Carpenter – 3rd

Many of you don’t know Odette, but she is the ninja who comes during open gym time to workout. She competed under her own banner but she kicked serious butt and we have been excited to have her train at our home for the last month or so 🙂

So after only 6months of being open, we had 3 top 10 competitors who trained at our gym. Awesome! You can’t wipe the smile off my face. The CrossFit community in Tassie is alive and thriving and we were so honoured to be included in such an awesome event. Hats off to Russell and Anna from CrossFit Works for putting it together. Well done to everyone else who was involved. Well done!

Mens results can be found here

Womens results can be found here

Let’s chat programming for a second, in particular the Rite of Passage program.

rite of passage

noun

1.

Anthropology . a ceremony performed to facilitate or mark a person’s change of status upon any ofseveral highly important occasions, as at the onset of puberty or upon entry into marriage or into aclan.
2.

any important act or event that serves to mark a passage from one stage of life to another.

Our entire group programming structure is designed to progress a beginner all the way through to a successful Open campaign. No regionals competitor has gone through their training life without completing their own personal ‘fitness’ rite of passage. Our Rite of Passage program is designed to provide the stimulus you need to be ready physically for the rigours of the sport of fitness. When you prove your adeptness at a wide range of physical skills, we promote you to the Open training group. We call this completing the Open Performance Standards. To date, only 1 person has done this at our gym, but there are about 20 people knocking on the door. You know who you are 🙂 When you complete these physical tasks, you’re on your way to realising your potential as a human being – physically. You probably/hopefully also realise you still need a lot of work! The next task is to complete the Mongrel Performance Standards (we call our elite competitors Mongrels).

To clear up some confusion about our programming, you don’t need to be able to pass the Open Performance Standards (OPS) to take part in next years Open. The MSG OPS are our way of making sure you’re ready for a wide range of physical tasks and have a basic level of fitness and technical movement accuracy. It’s our way of giving you the best coaching and programming – backed by science and experience – and to ensure you long term fitness and success in the sport of fitness.

If you have any questions about our programming, please contact us coaches, we’d love to chat to you and help you out with anything you need 🙂

MSGcrew

 

Monday’s WOD:

Rite of Passage

A1. Push Press
4 x 8-10 reps
A2. 1KB Swing
4 x 20 reps ea arm
A3. Pullups
4 x 4-7 reps @ 2111

B. Out of Town Throwdown WOD #1 – The Surprise WOD 🙂
For time:
– Run x 1600m (1mile)

Open 

A. Power Snatch + OHS complex
21 x 1 (1 + 2)  @ m.40kg,f.25kg

* 1 complex rep = 1xPS and then 2xOHS. Athlete must complete 21 reps of this complex resting 10-20sec b/w reps. Scale if required, up or down, so that a challenging but accurate movement is completed.

B. Out of Town Throwdown WOD #1 – The Surprise WOD 🙂
For time:
– Run x 1600m (1mile)

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