Category Archives for "2011 CrossFit Games Open"

Quick update

PVC warm up at last night's 6pm session…

I hope you all had a great break over Easter. If you're actually still on leave, I envy you. To all the guys and girls who dropped in to Adapt for the 10am sessions over the break, it was great to have you around and coffee afterwards was v-cool.

Last CF Games Open WOD (#11.6) @ CF 2600

It's been a long 6(7) weeks but we've finally made it. This weekend will see the awesome local throw downs (that we've been having between B32, 2600 and Adapt) draw to a close. But at least we'll be going out with a bang! If you don't already know what the final WOD is check it out on the official games website

If you're not competing as an athlete please show your support and head out to clap and cheer the guys who are. The CrossFit community in Canberra is clearly thriving with at least 5 local guys in the top 60 in Australia. If you didn't compete in this year's comp don't worry because CrossFit Smash Clash is just around the corner and it'll be another great opportunity to see how you stack against the best in Canberra/Australia too.

Changes next month

OK, so Sean, Becca and I have been spending some time looking at what's working and what's not. Probably the biggest change for next month will be:

No more TUES 6am 'southside' sessions.
We've decided to put the southside sessions on hold over the winter months. I know Mikey, K and Tim L are hardcore but on top of our fulltime jobs, running 2 separate sessions on a Tuesday morning just wasn't going to be sustainable. We'll probably start them back up in Summer and don't worry our other outdoor sessions will remain unchanged – we'll continue to run our Wed lunch & Saturday morning sessions @ Lennox Gardens as normal.

Other changes/tweaks we're toying with…
We're also toying with the idea of moving Monday and Tuesday night's 8pm session to 7:15pm – that way we can get to bed earlier. Still working out what to do with 1:1 PT and Fundamentals sessions but at this stage it's just another idea we're tossing around – but we'll keep you posted.

Do the whole30 in May (start 1 May)

Another group of guys and girls thought it'd be worthwhile to hit the Whole30 in May. If you haven't done it (and that means completed the full 30 days) then stop making excuses and have a go! We find people who've done the whole30 achieve incredible results in body composition and mentally, these guys are able to push harder in workouts….

Currently I have the following people signed up:

  • Sean
  • Becca
  • Ben (me)
  • Brett
  • Jase
  • Kath
  • Lori
  • Rosey
  • Matty O

Just like AA, committing to the Whole30 works if you share the experience and do it with others (eg. a support group if you will, to share the pain, etc,) and also like AA I thought it'd be a good idea to have regular catchups. So I was thinking each week we could have a bit of a Paleo get together to share dishes (Whole30 approved of course) and hang out for some coffee (black of course) Paleo dinner dates and times TBA so wait out…

If you're keen to do this (and after Easter you probably should be) please let me know so I can add your name to the list. If you're not sure what the Whole30 is or why you need to do it please check out our 'Hit the ground running…' post or just come and speak to Sean, Becca and/or myself.

In short: the Whole30 is 30 days of eating strict paleo (so no grains/no dairy/no legumes/& no sweeteners) It's a great opportunity to reset your body and your mind. It's tough but extremely rewarding and is totally one of those things that significantly increases your chuff level – eg. “Yeah, I'm baddass… I've completed the Whole30 – WHAT?… BOOM!”

As always please don't hesitate to come and speak to Sean, Becca and I if you have any questions, comments and/or suggestions. We love feedback and really do appreciate all the emails and text you guys have been sending through – keep send them – Yew!


3-3-3-3-3 zercher squat + pull-ups and swings

3-3-3-3-3 zercher squat

Rest 5 min, then:

VOL training: dead hang pull-ups and swings (light)

Post loads to BTWB

#11.4 wrap up

If you missed Saturday morning's 10am throw down -yep, you sure missed a good one. Not to worry though as you can see we put some footage up on vimeo. It doesn't really do it justice but you'll get the jist of it.


Programming this week and Easter long weekend training times:

  • MON: ME LB 5×3 zercher press + VOL
  • TUE: XF
  • WED: ME UB 5×3 bench + VOL
  • THU: tech/rec/mob – preparation for CF Games WOD #11.5

Obviously with Easter next weekend a lot of people will be away. Sean will be around though and has offered to run the following sessions:

  • FRI (Good Friday): 10AM XF (CFG WOD #11.5)
  • SAT: 10AM @ the gym – XF
  • MON (Public Holiday): NO SESSION
  • TUE (Public Holiday): 10AM @ the gym (ONLY) – XF

Damn it’s good to be back – I love Canberra!

Becca and I (and the rest of the missing C3 crew) are back from the C3 Presence conference in Sydney. We all had a great time drinking coffee and even visting the CrossFit Sydney crew a couple of times. Spending more than 3 days/nights smack bang in the middle of the city makes you really appreciate Canberra. I will never complain about Canberra traffic (and the GDE) ever again after it took over an hour and a half to reach Liverpool (M5) from Liverpool St (in the city) yesterday arvo on the way home.

'Evil' Nick and the boys waiting for CF Sydney to open up…

Friday 6am session: 'Having a play with the WOD#11.4'

So instead of #11.4


2 rounds (5 min):
30 bar facing burpees
15 OH squats (make the weight difficult)
— rest 3min

If you actually finish your OH squats in each round then the weight is too light. These are supposed to be heavy and it's supposed to be difficult.

Adapt is hosting CF Games WOD #11.4 tomorrow @ 10am (31/21 Rae St Belconnen)

That's right people we'll be rocking out at Adapt tomorrow morning at 10am. If you managed to make it out to CF 2600 last weekend you would have got to experience a pretty sick set up. If you were out at Adapt the weekend before then you'll know just how awesome a local throw down can be. If you're not competing please make sure you still come out to support the athletes that are! It will, without fail be another epic event!


Open WOD 11.4= Burpees/OHS/Muscle-ups

Hey guys the next WOD is up


Open WOD 11.4

Amrap 10min

– 60 Bar-face burpees

– 30 OHS 55/40

– 10 Muscle-ups


This one will set the walkers from the talkers guys which is why tomorrows technique sessions are vital to get the most out of the wod.


Check the standards here

Rock up this weekend ready to throw down and tear this one up



CrossFit Games WOD 11.3 – squat clean and jerks

Complete as many rounds and reps as possible in 5 minutes of:

  • Squat clean (165lb / 75kg)
  • Jerk (165lb / 75kg)

Post results to BTWB

DESCRIPTION – Squat clean and Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Support the local community throw down

Action from last weekend's local throw down…

Please come out to CF 2600 tomorrow @ 10am and support the athletes who are having a go. There won't be that many guys and girls competing because the weight is right up there but it will be worth watching just to see the crazy strong peeps show what Canberra's capable of. At least come and see what your trainer's got in the tank if you've been aching to see me (Ben) in a world of hurt AKA: 'Biggest-Loser-train-the-trainer' style than tomorrow's your chance 🙂

On a side note: I've spoke with a mate I use to go to school with who owns a coffee cart. He'll be there tomorrow morning providing for all your caffeine requirements. If you haven't already figured this out yet – CrossFit and Coffee go hand in hand. Remember the saying: “Coffee: Do stupid things faster; and with more energy…”


Friday morning sneak peak

2011 CrossFit Games WOD #2

15 min AMRAP:

9 Deadlifts (70kg/45kg)
12 Push-ups
15 Box jumps (24″/20″)

Post results to BTWB

Hey guys, make sure you come out to tomorrow morning's 10am CF Games Open WOD #2 to support the Adapt crew (Rosey, Sean, Ben E, Will Kay, Matt, and more..). It's going to be epic!

If you made it to this morning's 6am session and got to experience it yourself you know how tough its gonna be tomorrow 🙂 For more info check out the Adapt website.

CrossFit Games WOD #2 announced: deads, push-ups and box jumps

YAY! Looks like Adapt CrossFit be hosting the second CF Games Open WOD this coming Saturday morning.

WOD #2

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (70kg/45kg)
12 Push-ups
15 Box jumps (24″/20″)

Movement Descriptions for the second WOD

This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.


Athlete registration for the double-under/snatch WOD

Looking to compete in this year's CrossFit Games Open? Adapt CrossFit, B32 CrossFit and CrossFit 2600 will be opting in to host Open WODs over the next 6 weeks. Register your details so we can organise heats and judges for you.

Please note that the CF Open WOD being hosted on the Saturday is for those athletes/Crossfitters who WILL NOT require coaching in any of the movements contained in the WOD. In this light, a good guide is probably those who have been crossfitting for around 3 months or so. This session IS NOT for those wanting to come and try CF out. (Although spectators are most certainly welcome).

At this stage it looks like the first WOD will be held @ B32 CrossFit on Saturday @ 10am…

For more info on this WOD including links to the check the board

Plans for the Open

From Rosko (B32)…

There are a few affiliates in Canberra who have stuck up their hands to be a part of making the CF Open a CF community event in Canberra. After some discussion, there are 3 affiliates who have the capacity and equipment to host CF open/sectional level workouts- Adapt, B32, CF2600.

As such, these 3 affiliates will take turns in hosting the CF open wods at their facilities. Each week, when the WOD is released at, the 3 affiliates mentioned above will determine between them which facility is in a better position to host the workout in terms of space, equipment and other logistics (also noting the fact that some equipment will need to be transported/borrowed from one affiliate to the next).

The all-in/community CF Open WOD will be held on the Saturday of each week, at a time to be determined. It will be posted by the Thursday night of each week at which affiliate the WOD will be held for that coming Saturday.

Please note that the CF Open WOD being hosted on the Saturday is for those athletes/Crossfitters who WILL NOT require coaching in any of the movements contained in the WOD. In this light, a good guide is probably those who have been crossfitting for around 3 months or so. This session IS NOT for those wanting to come and try CF out. (Although spectators are most certainly welcome).

If you have any questions, comments and or suggestions please come have a chat with Sean, Becca and/or me – Ben.