Effort

I couldn't do it,
I didn't do it
I wonder which one
While making excuses to others is one thing.
Making excuses to yourself is a completely different story.
This is not something I can preach to others
I must say it to myself.
Mitsuo Aida

J One Arm 40kg Snatch A Pulls some L Sit Chins

Fi Crossfit NQ cranks a single with 12.5kg DB

SIS 22/4

The Basics performed with good technique and through the full range of motion provide a better foundation then pulley rigged machines focused on isolated muscle groups.
XfitAus Team 1














Fractured Fran Time


ZFD Zone Free Day











Warm Up
3Rds
C&J 20kg Bar 5reps
10 Push Ups
10 Sit uPs

Snatch Practise

Fractured Fran
Sets of 5 reps to 45reps of
40kg Thruster
Kipping Chins Ups

Max Reps
40kg Thruster
Kipping Chins Ups
M (30kg) T 4 CU6
D T 11 CU 9
Vado T 10 CU 12
Vlad T 12 CU 2
J T 15 CU 29
A T 17 CU 24


Ring Roll Outs
Ab Wheel
L sits
L Pull Ups

Off to Fitness Expo

StrongMen&Women

The move away from the conventional fittness paradigm means a move back to the Basics of pulling an pushing big loads.

Big J&D doing some Flipping.
It doesn't have to be Fun to be Fun

SIS 9/4

Suffer's are about eliciting a training response through short high intensity complexes.Providing value for time spent and a great foundation for other Sport Specific activities.






Poster Lad JE is responsible for this Suffer,He and he alone should be held responsible for any Delayed Onset of Muscle Soreness that may occur.

Warm up:
5 rounds: 3 pull-ups 6 pushups 9 squats Run 20 m
For time:
20m two-footed jumps
25 pushups
20m lunge walk
25 pull-ups
20m bear crawl
25 burpees
20 m 40kg sandbag carry
20m 24kg KB farmers walk

Afterwards:
Max squats with 40kg sandbag on shoulder
Clean and press sandbag KB clean and press 3 x 5reps varying size KBs for each person
Evil wheel

The Little Details

V finds out that the Keg is full of Water.
Crossfit Suffer Credo

You may talk about Crossfit
You are not your WOD Time
You are not your DeadLift Number
You are not your 5min Snatch
No One Wins a WO
You seek Intensity over Duration
Everyone will experience Attrition
If the WO was easy you didn't WO
If this is your first WO, you must complete as Recommended

SIS1/4

O lift Instruction
We Love Squats
V on Front Squat to Drag Sprint


Another Suffer with a Chipper Format

Warm Up of
3Rds
5 Push Ups
10 Sit Ups
15 Air Squats

Snatch Technique Practice
KB Swing Practice





The Chipper for Time
Front Squat for Reps
Drag Sled for 40m
Keg Clean for Reps
20reps 24kg KB Swings
20 Burppees
20 Chin Ups
400m Run/Jog

Caffeine and Sugar Hits at the Local.