Workout of the Day:
“Fight Gone Better!”
Three rounds of:
Wall-ball, 11Kg ball, 10 ft target (Reps)
Hang Power Clean, 35Kg (Reps)
Box Jump, 24? box (Reps)
Push-press, 35Kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to January 19th

How to Run Faster – Fitness Spotlight
Why I Am A Weightlifter – Barry Kinsella

Workout of the Day:
Strength Work – Pull

then

As Many Rounds As Possible in 12 Minutes of:
5 Ring Dips
12 Double Unders

Post rounds completed to comments.

My Inner Athlete – CrossFit Peru
Counting Calories – Primal Body, Primal Mind

Please note that comments are still open. You just need to click on the title above “Wed, Feb 17th” to see and post your own. We should have this fixed later. Thanks!

Workout of the Day:
Strength Work – Squat

then
Row 500m x 3

Post times to comments. Compare to December 8th

Preparing and eating quality food is the most caring thing we can do for ourselves and others. – Melissa Joulwan
Do You Know When to Stop – Josh Hillis

---

Remember this Saturday:
10am – Free Coaching Session and Fitness Assessment for non members. If you know of anyone who might be interested in this, please let them know about this and let us know so we can plan according to numbers.

11am – “Eve”. We’re giving Eve her send off workout this Saturday as well. Share the workout with her. If possible, please wear pink and/or leopard print.

1pm – Nutrition with Will. This is also open to members of the public. Once again, if you know anyone girl who is interested in dropping a dress size, toning up, or a guy looking to come up a little, please feel free to invite them along.

Workout of the Day:
Strength Work – Push

then
Pull Up Bleep Test

Post rounds completed to comments.

The Novice Effect – Mark Rippetoe
Willpower and the ‘Slacker’ Brain – NPR

Workout of the Day:
Strength Work – Squat

then

21-15-9
Kettlebell Swings
Burpees

Post times to comments.

17 Reasons You’re Not Losing Weight – Mark Sisson

Classes on at 10am and 11am today. No Olympic Lifting Class today.

Workout of the Day:
21-15-9
Push Press
Pull Ups

Post times to comments.

New Rules of Lifting For Women – Stumptuous.com

Workout of the Day:
Clean & Jerk Bleep Test, 60Kg

In this workout you perform one Clean & Jerk (C&J) in the first minute, two C&Js in the second minute, three in the third minute, etc. You continue until you are no longer able to complete the required repetitions in that minute.

Post minutes completed to comments.

Ever Seen A Cheetah Stretch? – SoCal SC