Good luck to all REX athletes competing over the weekend in the Primal Throwdown. Give it your all and enjoy the experience guys.
Try and get down over the course of the weekend to support these athletes and fly your REX colours.
Come down and complete a missed WOD, do some lifting or practice some skills
3 x 20 V Up's
Back Squat: 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
Front Squat: 1 x 5 @ 60%, 65%, 70%, 70%
8 rounds for time of;
20 x Push Press (35/25kg)
20 x OHS (35/25kg)
Heap of b'day's rolling through at the moment. Happy b'day to all REX guys who have celebrated one recently.
3 x ME Weighted Strict Pull Ups (10/5kg)
Rest 60 sec between sets
5 x 3 Deadlift @ 75%
Rest 60 sec between sets
3 rounds of 1 min AMRAP on each, for total reps of;
Over the Box Jumps (30/24inch)
10 x KBS (32/24kg)
Over the Box Jumps
Rest 1 min between each round
No transition time between each exercise, 1 min spent on each.
Every Wednesday between 6pm and 7pm, Kristin will be running the MOBILITY CLINIC's. Make sure you write your name on the board if you want to participate. Cost is only $10 and it is well worth it.
2 x 1km Row
If more than 5 sec between each time, complete 10 x Burpee penalty for every second outside of
7 x 1 Hang Power Snatch + 1 Power Snatch + 2 OHS
As fast as possible
Heavy, rest 60 sec between sets
Perform as a complex, do not drop the bar between movements
8 rounds of;
8 x Wall Balls (10/6kg)
8 x Burpee Box Jump 20 inch
3 x ME Wall Walk
Record time achieved for each set
3 x 90 sec Plank
Every time drop or fail on plank, 10 x Burpee penalty
Rest 30 sec between each set
Week 1, Day 1 - Squat programme
Back Squat - 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%
Front Squat - 1 x 5 @ 60%, 3 x 5 @ 70%
AMRAP 10 mins of
30 x Ab Mat Situps
Thanks guys for the well wishes and great card (Awesome job Christine) for being selected to compete at the 2013 CrossFit Games - Masters.
Appreciate the support and great community we have at REX, so supportive of everyone and one that we are so proud to be part of.
Will be me my privilege to represent all you guys and Raw Edge CrossFit.
New programme starts for all including competition programming. We will be speaking to those guys who have met this initial criteria for comp programming to ascertain whether or not they want to have a go at competition training.
It won't kick in officially with the dedicated coach on deck until August 2013, this being due to a few of us going to the Games.. YEAH!!!!, however the programming will commence and those athletes approached will commence it, under the guidance of Brian.
Part of the comp training, when it does come in, will include a couple of changes which will include;
- Comp Training will run for 90 mins on Monday from 1830hrs, Tuesday from 1830hrs, Thursday from 1830hrs and Saturday from 0900hrs (Flexibility with Saturday dependant on competitions and other events) - REMEMBER this won't change until August 2013;
- A dedicated coach will look after comp training;
- If you wish to undertake this, you will be required to stick to the programme and complete all designated activities;
- The allocated sessions are a must to attend. It is not always the case that you can make every session, but if you miss one, you will need to make it up
Comp Squad will cost a little more for those wanting to do it. Please speak to us regarding the cost.
Regular sessions will change slightly, the main change being the programming as we work towards building for next year. Everyone will benefit from this new programme even if you miss this initial intake for the comp training.
We will be giving those athletes and anyone else who is keen on undertaking comp training another crack at the testing in the future,
So remember apart from the change in programming, the comp training wont commence until early August, when everyone is back on deck.
Enjoy guys and I am sure you will all benefit and grow from the changes at REX.
AMRAP 8 mins of the following 3 Wods, with a 3 min rest between each;
30 x Squats
15 x Push Press (45/30kg)
30 x Push Ups
10 x Deadlift (100/60kg)
20 x V Ups
10 x Burpees
Come down and complete a missed WOD, do some lifting or practice a skill.
SXF are holding there QUIZ night tonight and don't forget next weekend is Primal Throwdown. Make sure you get over to the Claremont over the weekend to support the REX athletes and all other athletes competing.
2 x 1km Row
Record time for each
Requirements - 1/2 BW
"FIGHT GONE BAD"
3 rounds for time of;
Last day of testing guys. Well done to all during the week and for those that have qualified for the competition training we will be speaking to you soon to ascertain whether or not you want to undertake the training.
For those that missed out, no dramas we will retest in the future and give you the opportunity. Something to work towards.
The new programme kicks in next week and will benefit all.
AND....Big Day after receiving an invite to the Games. Unexpected and pleasantly surprised. What an opportunity. Thanks to all for the congrats and looking forward to a solid hit out over the next four weeks to prepare as best as possible to do REX, WA and AUS CrossFit proud.