Crossfit Norwest affiliate team training Games Simulation. Great morning some members started with a 5km fun run around Homebush Bay. Although a much flatter course than our Norwest course the times were much faster.

Kat 20.29 (1st)
Daz 23.56 (4th)
Corinne 23.58 (4th)

WOD 1
"corinne"

hill sprint 30/20 vest
90m tyre flip 200/90
100m run
12 squat clean and jerk 70/45
100m run
90m tyre flip 200/90
500m row

Dan W 12.54

John F 14.14

Kiara 14.30

Corinne 11.22

Sharon 13.09

WOD 2
Triplet

10,9,8,7,6,5,4,3,2,1

chest to bar pull ups
box jumps
ghd sit ups

rob 5.56

daz 7.41

Dan 10.00

Kiara 10.04

John 10.23

Corinne 12.35

Sharon 12.40

After a lay off 2 days ago on the programmed rest day, a long workout yesterday the body was very releaved to have short sharp and intense workout programmed for today. Yesterdays running or rowing combined with single arm kettlebell snatches was alot more difficult than it read on paper and I think this morning a few people would have been a little sore rising from their beds.

As todays session was designed to be shorter in duration, also with the DOMS (delayed onset muscle soreness) experienced by most people alonger warm up was created to ensure all the sore muscles were stretched out through mobility work and activity as opposed to static type stretching. The warm up for today was 3 rounds in your own time of 20 double unders, 10 KB swings, 5 deadlifts, 10 turkish get ups (5 each arm) and 20 OHS with just a broom stick. This was created to ensure the lower back, hamstrings and calves (posterior chain) were wamed up sufficiently to take the battering of 125kg deadlifts and 50 double unders for 3 rounds.

fastest individual score was DC with 5min 49 and the trainers score was 2min 43.

Rest up have a good weekend and see you on Monday!

After a little power nap (30mins) the alarm sounded and it was time to head to the gym for the 930am session.

As all athletes were experienced CrossFitters I thought it was a great time to jump in and train with a few clients after we had ironed out any faults with the dumbell squat snatch.

At about 940am a journalist from 107.3 fm turned up for an interview on mental toughness and agression. Apparently Crossfit is known for that. Who would have thought? Well there was my chance to workout with the class.

The journalist and I went upstairs and talked shop about training, physical and mental preparedness, CrossFit and other sporting endevours and how mental prep and determination gets ordinary people to do extraordinary things. The conversation went into depth about breaking down each athlete into their strengths and weaknesses and trying to get people to overcome their fears and realise their potential. The interview is scheduled to air next week- stay tuned.

Today's workout was nasty. The competing athletes followed the RAW site. The only the substituted was the run and row between RAW and CrossFit.

Only thing from the RAW perspective-I was gasses. The Dumbell squat snatch for bigger less flexible individuals dies seem to come naturally. This is why it was a difficult workout!

With ugly form but 100% effort and full range of motion this was completed in 16.58

So after a LATE night last night finishing work. Havong dinner late, cooking lunch and breakfast for today, getting to bed at 1am and rising at 5am for work. Today's WOD didn't look to appealing- considering single arm squat snatch is not a favourite exercise.

Home power nap. Will try this one with the 0930 class today