“Your time is limited, so don’t waste it living someone else’s life.”
Steve Jobs

Welcome back Adamsy! Good to have you back in town ya larakin 🙂 You’re always so motivating to have in the gym, we missed you big guy!

Well done to Amber Loone (170reps RX) on yesterday’s workout. Absolutely smashed it sister! And Burry (242reps RX)…you’re a freak. What was in your preworkout tonight? Other notable mentions, were Adamsy (196reps RX), Jen Carter (159reps RX), Digger Cowan (122reps RX) and Kristy H (275 reps), Shaun Hamer (284 reps).

View all the leaderboard results for Monday’s WOD here.

In my quest to find quality information around the web for you guys and girls, here are a couple of things that you might find interesting and educational. Be prepared to learn, and take notes. Trainers, you especially will benefit from this knowledge. And everyone else, if you can keep up with the general knowledge spat out in these clips you’ll develop into quite the well rounded athlete, I promise you.

This week’s episode of Barbell Shrugged is up. It’s about deadlifts and how not to hurt your back. It’s episode 77, so if you haven’t checked out this awesome video/podcast and subscribed to their channel, you’re missing out 🙂

> The Deadlift Episode: How To Avoid Back Injury and Increase Your Strength for CrossFit – EPISODE 77

Joe DeFranco’s Limber 11 routine is a nice little warmup sequence that you can use before starting your sessions. Take 5-10 minutes to do the exercises/warmups he prescribes in his video. Some you’ll recognise, others may be new to you. It’s a nice way to put them all together into a sequence – you know, doing the right things at the right time.

Joe DeFranco’s “Limber 11” (flexibility routine)

And for your daily Klokov viewing pleasure, how about a Front squat that is better than most people’s deadlift! Dmitry Klokov grinds out a 250kg Front Squat in a globo gym. Awesome stuff!

Tuesday’s WODs are below:

Rite of Passage

A1. Deadlift
4 x 6-8 reps @ 30X1
A2. KB Bench Press
4 x 8-10 reps @ C0C1
A3. Hollow Rocks
4 x 20-30 seconds

AMRAP 4mins:
– Kettlebell Swings x 10 reps
– Pullups x 10 reps

Rest exactly 4 minutes, and then do:

C. AMRAP 4mins:
– 10 Box Jumps (m.24”,f.20”)
– 10 Push-Ups


Session 1:

A. AMRAP 20min:
– 5 HSPU
– 7 C2B Pullups
– 10 alternating 1-arm DB Snatch (m.20kg,f.15kg)

B. Skills:
OTM x 12min:
Odd: 5-10 unbroken Ring Dips
Even: 3-5 Overhead Pause Squats (m. 42.5kg, f.30kg)

* 5 second pause at the rock bottom position.
* Record total reps for AMRAP couplet and unbroken reps for dips/OHSq

Session 2:
A1. Bench Press
4 x AMRAP @ BW
A2. Pullups
4 x AMRAP @ BW
A3. Medicine Ball Sit Up Throws
4 x 15 @ 20 lbs

* For med ball throws, get into a sit up position about 2m from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.