Wednesday 31 August 2016

 

20 minutes to find 1 RM Power Snatch

Then:

In front of a clock set for 12 minutes:

1 minute of Power Snatches 52 kg (35 kg)

1 minute of GHD Sit-ups

2 minutes of Power Snatches 52 kg (35 kg)

2 minutes of GHD Sit-ups

3 minutes of Power Snatches 52 kg (35 kg)

3 minutes of GHD Sit-ups

Post load and reps for each set to comments.

 

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Congratulations to Tom T and Greer M on their engagement . . . We can't wait for your return to Australia to celebrate with you . . .

 

So much of athletics rises and falls on desire. Desire to train. Desire to win. Desire to consistently press on. 

Spencer Arnold 

 


Tuesday 30 August 2016

 

Back Squat

5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Then:

"Midline Madness"

For quality, using tabata clock with 2 minutes per station:

Hanging Knee Raise

Hollow Rock

Evil Knees

Back Taps

Post load to comments.

 

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CrossFit Resolve Throwdown: Saturday 24 September . . .

 

Do you want to know who you are? Don't ask. Act! Action will delineate and define you.

Thomas Jefferson


Monday 29 August 2016

 

In pairs, in six minutes:

50 Power Cleans 60kg (40kg) (5 reps alternating)
Max Pull-ups in remaining time

Then:

In pairs, in eight minutes:

100 Thrusters 20kg
100 Burpees
50 Thrusters 20kg
50 Burpees

Then:

In pairs, as many rounds as possible in ten minutes of:

50 Air Squats
Run 100m (Relay style)
150 Kettlebell Swings 24kg (16kg)
200 Double Unders

Post repetitions to comments.

Compare to Saturday 25 June 2016

 

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Life . . . #beyondfitness #communityisprimary

 

The key factor separating geniuses from the merely accomplished is not a divine spark.  Instead, what really matters is the ability to get better and better gradually over time.

David Brooks


Saturday 27 August 2016

 

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups

6 Deadlifts 100 kg

12 Pull-ups

24 Double-unders

Post time to comments.

 

Bradshaw

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

We do not rise to the level of our expectations.  We fall to the level of our training.

Archilochus  


Friday 26 August 2016

 

Happy Birthday Kirrily A and Gerald Mc!

For time:

Row 1,000 m

Then:

Three rounds of:

30 Wall Balls 10 kg (7 kg)

20 Push-ups

10 Pull-ups

Post time to comments.

Compare to 15 December 2015

 

Gerald

Happy 40th Birthday to everyone's favourite mobility alternate Gerald Mc . . .

 

The moment the alarm goes off is the first test; it sets the tone for the rest of the day. The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win — you pass the test.

Jocko Willink

 


Thursday 25 August 2016

 

Assault Bike Madness

Then:

As many rounds as possible in 20 minutes of:

20 Evil Knees
20 Dumbbell Push Press
20 Hollow Rocks
20 Push ups
Run 200m

 

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The varied modes of transport used by Crossfit Resolve members...and their pets.

 "The harder I work, the luckier I get."

- Mark Mickley (Captain, Adelaide Football Club)


Wednesday 24 August 2016

 

20 minutes to find 1 RM Strict Press

Then:

21 - 15 - 9 reps for time of:

Handstand Push-up

Plate Ground to Overhead 20 kg (15 kg)

Run 200 m with Medicine Ball 10 kg

Post load and time to comments.

 

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For anyone unsure about the dress code for the CrossFit Resolve Soiree on Saturday night, please see an example of CrossFit Resolve slaying at a function . . .

 

The truest wisdom is a resolute determination.

Napoleon Bonaparte 


Tuesday 23 August 2016

 

Deadlift

5 - 5 - 5 - 5 - 5

Then:

"Power Elizabeth"

21 - 15 - 9 reps for time of:

Power Clean 75 kg (52.5 kg)

Ring Dip

Post load and time to comments.

 

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Saturday night . . .

 

The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the promptings of a brave, determined spirit. 

Mark Twain


Monday 22 August 2016

 

In pairs, two rounds for time of:

30 Double Unders (both)

30 Burpees

30 Thrusters 40 kg (30 kg)

30 Toes to Bar

30 Kettlebell Swings 24 kg (16 kg)

Run 300 m (both)

Post time to comments.

 

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A fantastic turn out to our "We need to talk about nutrition" seminar . . . Notes from the seminar and further details about the challenge to be posted this week on the CrossFit Resolve Members Facebook page . . . Clearly all that talk of food gave Marcus G an appetite . . .

 

First say to yourself what you would be; and then do what you have to do.

Epictetus


Saturday 20 August 2016

 

Happy Birthday for Sunday Amy B!

Three rounds for time of:

30 Double Unders

21 Wallballs 10 kg (7 kg)

30 Double Unders

15 Box Jumps 24" (20")

30 Double Unders

9 Hang Power Clean 60 kg (45 kg)

Post time to comments.

 

Amy B

Amy B continuing to provide support and encouragement from the post-WOD feotal position . . .

 

Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.

Marcus Aurelius