PTunleashed

Our new home!

2008-08-15T21:25:00.006+10:00

Visit our new website

www.crossfitbase.com.au

Modified Filthy 50 + 1

2008-08-08T09:44:00.000+10:00

Kirstin and Amy's facial expressions were priceless when we announced that the WOD had more burpees :)

Start and finish with 25 Burpees and 50 skipps between each exercise.

25 x Burpees
50 x Lunges
50 x Wall Balls
50 x Squats
50 x Push Press
50 x Sit Ups
50 x Back extensions
25 x Burpees

All 3 worked so well that we did another a quick 3 rounds to finish the night off.

21, 15, 9
Thrusters
KB Swings
MB Slams

CrossFit Totals

2008-08-08T09:40:00.000+10:00

Back Squat 1rep
Shoulder Press 1 rep
Deadlift 1 rep

Post total loads in comments

3 Down

2008-08-04T13:18:00.004+10:00

21, 18, 15, 12, 9, 6, 3 for time

Over head squats
Burpees
Sumo Deadlift High pull
Sit ups

Post times in comments:

Taster 2

2008-08-02T10:23:00.002+10:00

Another beautiful day down at Fadden Pines this morning. Jane, Cate and Kirstin working hard and getting out some pretty powerful kicks.... oooch!
We did a similar session to yesterdays post with a couple of slight changes, one which included a little hill :)

21,15,9

Thruster (pipe)
Overhead squats (pipe)
Push ups

Followed by some boxing, kicking and hill runs.

Technical problem with my camera this morning so no pics :(

Taster

2008-08-01T18:58:00.003+10:00

Just a quick one this morning followed by some fun boxing!
The ladies worked up a nice sweat.... some even offering to share some of there hard earned sweat!

21,15,9 for time

Thrusters (pipe)
Med ball slams (6kg/5kg)
Push ups

Babushka

2008-07-31T10:58:00.004+10:00

Two words..... AWESOME and OOCH!!!!

12 Rounds

5 x HSPU
10 x Broomstick Snatch (Snatch Then 2 OHS)
15 x Burpee
20 x Box Jump

From CrossFit Effects

Post time in comments

Modified Fight Gone Bad

2008-07-30T20:53:00.006+10:00

We had a small group for our WOD tonight, which consisted of a modified FGB.
Everyone put in a great effort which paid off with some pretty nice scores, well done guys!!!

1min on each station
15sec between stations
1min between each round
Finished with a final blast round, 30sec with 10 sec between each station

15m Sprint
Med Ball slams (6kg/5kg/4kg)
Sumo Deadlift High pull (16kg/8kg/5kg)
Thrusters (16kg/8kg/5kg)
KB Swings (16kg/8kg/5kg)

Tuesday

2008-07-30T14:44:00.004+10:00

Bec's Baby

3 rounds for Time
400m row
10 Kb Swings
10 Assisted Dips
10 Deadlifts (20kgs)
10 Push-up (10kgs)
10 knees to Elbow

Bec's one of these chicks who has a love, hate relationship with exercise, she loves participating and hates the sore feeling afterwards. But is committed to giving it a go.

Like most people Bec is time poor. She has 3 small children , runs a small photographic business and exercise is put last.

Today she had forty five minutes to spare. She Completed the above WOD in 19.37 minutes. She gave it her all and managed to keep the clown away. WELL DONE Bec.

Group WOD

2008-07-28T21:03:00.006+10:00

Hey Our first Group WOD, everyone went hard.

10 OH Squats
sprint
10 KB Swings
sprint
10 Push-ups
sprint
10 push-press

Complete as many rounds in 20 minutes

Double WOD

2008-07-27T17:17:00.001+10:00

3 Rounds For Time

25 Box Jumps
25 Squats
25 Double Under
400m Run
2 minute rest

10-1 for time
DB Cleans
Handstand Push-ups
Pull-ups
Knees to Elbows

WOD @ Fadden Pines

2008-07-26T11:42:00.004+10:00

Just Jane and some noisy Kookaburras out in Fadden pines this morning, perfect morning for a run and a quick 10-1 WOD.10-1

Dead Lift
Back Squats
Push Ups
Floor Wipers
Hill sprint

Finished with a jog to Cate's house to say hi... sorry cate :)

"Annie" and "Fran"

2008-07-25T15:31:00.005+10:00

Go girls

If it's one WOD that really going to hurt its Fran. Your turn next week kyles

"Annie"

50-40-30-20-10

Double unders

Sit-up.

"Fran"

21-15-9

Thruster

Pull-up

Mt Ainslie

2008-07-24T20:26:00.002+10:00

Today we had a hike / run up Mt Ainslie.
Nice little hill and an awesome view over looking Canberra... well thats if your able to take it in once you make it up right to the pole.

Going Hard.

2008-07-23T09:46:00.003+10:00

For time:

1000m Row

10 push-ups

15 box jumps

20 Thruster

25 Sit-ups

1000m Row.

Row and Core WOD

2008-07-23T07:18:00.001+10:00

For time

Row 2000m
25 x Knees to Elbows
25 x Overhead Squats
25 x Knees to Elbows
25 x Overhead Squats
Row 2000m

Post time in comments

Come and Try WOD

2008-07-21T21:26:00.003+10:00

A good turn out tonight for our first free come and try session. With 13 keen recruits eagar for a good workout, everyone worked hard and pushed on through.
The evening panned out well with the main WOD being:

As many rounds as you can in 25min

1 x Lap Run
20 x Over Head walking lunge
10 x KB Swings
20 x MB Slams
10 x Push Ups
20 x Sumo Deadlift High Pull
20 x Sit ups

WOD

2008-07-20T14:48:00.003+10:00

Minus the equipment and ourselves been covered in duck and Kangaroo poo it was a perfect day down at the park. The two girls worked hard as per usal and finished off with a couple of nice little hill sprints.
Well done!

Over head squat practice.

21, 18, 15, 12, 9

Dead Lifts (16kg)
Thrusters (6kg)
Walking Lunges
Push Press (16kg)

Abs circuit

WOD 080717

2008-07-19T11:29:00.001+10:00

As many rounds as you can in 20min

15 x Push Ups
12 x Ring dips
9 x Push press (30kg)

Post rounds completed in comments

Tabata's

2008-07-18T15:49:00.004+10:00

The ladies all did really well in this mornings WOD. Everyone putting in their max efforts... almost ending in a meeting with Pukie (not mentioning any names).

8 rounds of each exercise 20 on 10 off

Rowing (calories)
Push-ups
Double Crunch
Thrusters

WOD

2008-07-17T21:33:00.001+10:00

5 Rounds for time

5 x Ring Dips
10 x Chins
15 x Front squat (20kg)
20 x over head squats (15kg)
25 x Double crunch

Post times in comments

Today's WOD

2008-07-16T16:55:00.002+10:00

For Time
21 O'Head Squats
3 Pull-ups
18 O'Head Squats
6 Pull-ups
15 O'Head Squats
9 Pull-ups
12 O'Head Squats
12 Pull-ups
9 O'Head Squats
15 Pull-ups
6 O'Head Squats
18 Pull-ups
3 O'Head Squats
21 Pull-ups

WOD 2
4 Rounds for Time

10 Deadlifts @ 90 (guys) 60kgs(girls)
10 Push-ups
100m Sprint

WOD

2008-07-14T16:52:00.001+10:00

3 rounds for time
400m Run
10 pull-ups
15 cleans(20kgs)
20 push-ups
25 Thrusters (20kg)

10-1 with man makers

2008-07-13T18:36:00.003+10:00

10 - 1

Dips
Over head squats (20kg)
Dead lifts (50kg)
Alternating KB swings (12kg)
Man Makers (4kg med ball)

Post time in comments

15 plus

2008-07-12T16:40:00.002+10:00

3 rounds for time

15 Deadlifts
15 Handstand push-ups
15 pull-ups
15 thrusters

WOD

2008-07-11T14:14:00.003+10:00

5km run

Complete as many rounds in 10 mins

5 pull-ups
10 push-ups
15 squats

"Helen"

2008-07-09T14:27:00.000+10:00

400m run
21 KB Swings (16kgs)
12 Pull-ups

Filthy 50

2008-07-08T20:16:00.002+10:00

50 x Box Jumps
50 x KB Swings (12kg)
50 x Walking Lunges
50 x Knees to Elbows
50 x Push Press (16kg)
50 x Back Extension
50 x Wall Ball (6kg)
50 x Burpees
50 x Double Unders

Post time in comments

A bit of Both

2008-07-07T17:03:00.002+10:00

Decided to do a short hard WOD with our weight vest.

5 Rounds
5 x Dips
5 x Box Jumps
5 x Push ups

Then did another one
21,15,9
400m row
Chins
Handstand Push ups

Followed by
3 x max ring L-Hold

Then... Practiced some handstands, i remember them being much easier as a kid!

Just cardio

2008-07-06T19:47:00.001+10:00

Nice and easy for a sunday arvo.

2200m Row
5 min Heavy Bag
400m run
10km Ride

WOD in the Prak.

2008-07-05T17:03:00.005+10:00

4 rounds for time

20 x KB swings
20 x KB Walking lunges
20 x Alternate one leg dead lift
20 x KB SDHP
20 x Crunches
Plank (30sec)
Walk / Run

Well done girls, nice way to start the weekend

Ladies going hard

2008-07-04T14:19:00.004+10:00

3 rounds
Complete as many repetition in 1 minute

20m Shuttle runs
Sumo HP
KB Swings
MB slams
Sit-ups

Wednesday Rest

2008-07-03T06:15:00.001+10:00

Strength and Met Con

2008-07-01T20:27:00.003+10:00

Strength

reps: 5,5,3,3,1,1
Dead Lift
Bench Press

Post loads in comments:

Met Con (Metabolic Conditioning)

5 Rounds for time:
200m Row
20 x Box Jumps (50cm)
20 x Double unders
5 x Chins (with weight vest)
20 x Jerks (16kg)
10 x Dips

Post times in comments

2008-06-30T17:16:00.002+10:00

Monday WOD

20 second on 10 seconds off
5 rounds
KB Swing (8kgs) Alt.
Skipping
Cleans (7.5kgs)
MB Slams
Jumping Chins

WOD

2008-06-29T19:59:00.001+10:00

3 Rounds for time.

800m Run
21 Thrusters
21 KB Swings (12kg)
21 Chins

Post time in comments.

WOD Strength

2008-06-28T09:56:00.002+10:00

3x6-10
Dead lifts
Hamstring Curl
Leg Press

Prone Row
Chins
Tricep ext.
Bi-curls

Followed by interval cardio / boxing.

Run, swing and jump #2

2008-06-26T21:10:00.004+10:00

The girls looked like they had so much fun on this one, so we were keen to give it go.

5 rounds of

100m Run
25 KB Swings - 12kg
20 KB overhead walking lunges (12kg)
15 Cleans (16kg)
10 Wall Balls (6kg)
5 Chins

Post times in comments

Two into One

2008-06-24T13:45:00.002+10:00

For Time
5km run

"Cindy"
Number of rounds completed in 20mins
5 pull-ups
10 push-ups
15 squats

"Helen" Modified

2008-06-23T13:57:00.002+10:00

3 Rounds for time

400m Row

21 Kettlebell Swings (12kgs)

12 Pull-up

Rest Day

2008-06-22T20:52:00.001+10:00

CFT - CrossFit totals

2008-06-20T23:43:00.002+10:00

Back squat - 1 rep
Shoulder Press - 1 rep
Dead lift - 1 rep

Post loads in comments

WOD

2008-06-19T20:14:00.001+10:00

1 round for time

100 Air squats
75 Sit ups
50 box jumps (50cm)
25 Chin ups

Post time in comments

"Jackie"

2008-06-18T10:23:00.001+10:00

3 Rounds for Time

600m Row
25 Thruster
15 pull-ups

Run, swing and jump

2008-06-17T09:52:00.004+10:00

The 2 girls put in a great session as always, pushing all the way to the end!
First time trying the chins... well done!!!

5 Rounds for time

100m Run
25 KB Swings (8kg)
20 Overhead walking lunges (13kg) / Bench dips
15 DBCleans (4kg)
10 Wall Balls (6kg)
5 jumping chins

Post times in comments

Monday's WOD

2008-06-16T15:14:00.001+10:00

5 Rounds for Time

20 Alternating OH lunges (20kgs)
15 Hang Snatch Balance (15kgs)
500m Row

WOD Saturday 14th of June 2008

2008-06-14T20:39:00.005+10:00

3 Rounds for Time
200m Row
5 Pull-ups
10 Push-press (25kgs)
15 Push-ups
10 Push-presss (25kgs)
5 Pull-ups

Rest Day

2008-06-13T14:56:00.000+10:00

13th June 2008

WOD Thursday 12th June

2008-06-12T21:05:00.003+10:00

500m Run
5 x Pull ups
10 x Dips
25 x Front squats - 16kg
50 x KB swings - 12kg
100 x Skipps
50 x Thrusters - 6kg
25 x Perfect push ups
10 x Dips
5 x Pull ups
500m Run

Feeling pretty good after the WOD and with only 10mins to go we did some abs, so...
as many rounds as you can in 10mins

10 x Hanging knees to elbows
20 x Sit ups
30 x Med ball twists - 4kg
20 x back extension
20 x Med ball slam downs - 6kg

Post time in comments

WOD Wed 11th June

2008-06-11T15:19:00.008+10:00

3 rounds for time

20 x Chins
20 x Dips
20 x Pressing snatch balance
20 x Good mornings
500m Run
20 x Sit ups

Post times in comments

WOD Tuesday 10th June 2008

2008-06-10T17:12:00.004+10:00

Not Pretty

3 Rounds for time

200m Row

10 Pull-ups (assisted)

10 OH Squats (15kgs)

10 Push-ups

10 KB Swings (16kgs)

10 Box Jumps (50cm)

10 Thruster (15kgs)

WOD Monday 9th june (Public holiday)

2008-06-09T14:00:00.003+10:00

An eventful morning on the public holiday. Nice start with a good trye session at bootcamp. Then Belinder livens it up by slicing her eybrow open.... quick patch up job by the 6 trainers around (which made her look like she was running onto the football field), visit to the medical centre, a couple of stitches, black eye and a head ache later we were down to 2 for the WOD.

21,15,9
For time

Deadlifts 26kg
KB Swings 12kg
Chins
Thrusters 16kg
KB SDHP 12kg

Post times in comments

Rest up B!
You will have to take a picture of your pretty black and purple eye tomorrow :)

Sunday 8th June 2008 WOD

2008-06-08T15:30:00.005+10:00

1km run

75 squats

50 push-ups

25 pull-up (assisted orange band)

1km row

Rest Day

2008-06-07T16:13:00.002+10:00

WOD Friday 6th June

2008-06-06T17:08:00.000+10:00

30,20,15,10,5
For time

Wall ball 6kg
Chins
KB Swings 12kg
KB Sumo deadlift high pull 12kg
Hollow rocks

Post time in comments

Fran

2008-06-05T17:50:00.000+10:00

21-15-9 reps for time

20kgs Thruster

Pull-ups

Post time in comments

Rest day

2008-06-04T19:00:00.000+10:00

Kylie hanging round in Bolivia.

The dag nasty countdown:

2008-06-03T14:42:00.000+10:00

count reps down 10-9-8-7-6-5-4-3-2-1-
300m row
10 reps handstand push-ups
10 reps squat (30kgs)
10 reps dips
10 reps Deadlift (40kgs)

300m row
9 reps handstand push-ups
9 reps squat (30kgs)
9 reps dips
9 reps Deadlift (40kgs)

drop down to 8 reps of each and so on to 1 changing the row accordingly as stated below:

8 - 6 200m row
5- 3 150m row
2-1 100m row

Images courtesy of Zhoosh Creative Photography
www.zhooshcreative.com.au

Physco 60's

2008-06-02T10:47:00.000+10:00

This one HURT... Brilliant!

50 Box jumps (50cm)
40 Pull Ups
30 Hang snatch (15kg)
20 KB Clean & Press (12kg)
10 Push ups

10 Box Jumps
20 Pull Ups
30 Hang snatch
40 KB clean & Press
50 Push ups

Post times in comments

Tabata WOD

2008-06-01T13:04:00.000+10:00

8 rounds of 20:10 (20sec work:10sec rest)

Heavy bag combos (no need to count, just go hard)
Thrusters (6kg med ball)
Push ups
Skipping
Sit ups

Count reps in every set, add your lowest score of each exercise.
Post total in comments

WOD

2008-05-30T15:25:00.000+10:00

This mornings workout was a nice 20mins as we were still both feeling the effects from previous WOD's

5 Rounds for time.

100 Skipps
25 12kg KB Swings
5 12kg KB windmills (each side)
5 Hanging leg lifts

Post times in comments.

Scottie and Jude's Beach workout

2008-05-18T22:28:00.000+10:00

The girls were far from slacking off on their beach break over the weekend,

getting in a couple of hard, fun workouts.

3xShuttles

10m – 20m – 30m
With 30sec plank after every rep

5 x Circuit
Push up slaps x 10 (Partners)
Sit up slaps x 20
Walking lunges to 10m mark
Jump squats x10
Sprint to 30m mark
Jog back

5 x Flag races
Hill if possible, Iron man style!

4 x
1) skipping
2) sprints up hill

1) Leopard crawl
2) Burpees

Well done Girls!

Todays WOD (workout of the day)

2008-05-15T13:58:00.000+10:00

Hi Guys ,

We will be writing daily entries of different workouts Kylie and I have done together or individually.

Our first recorded session was awesome. It really got our hearts rates up and for the trainers to be smashed it must be one hell of a workout!
This is it below, I recommend you all to give it a go! At your own risk of course.
Record for time(use a stop watch) No rest in between.

Round 1
800m row
21 deadlifts
21 sit-up
21 clapping push-up
21 pull-ups (Assisted)

Round 2
600m row
15 deadlifts
15 sit-up
15 clapping push-ups
15 pull-ups

Round 3
400m row
9 deadlifts
9 sit-ups
9 clap. push-ups
9 pull-ups

Our times recorded Kylie 18.43
Belinder 19.01
Feel free to register to our blog and post comments on how your workouts are going.

Motivation

2008-05-13T19:47:00.001+10:00

It all starts with a dream! To get off the couch, brave the cold, push yourself when it hurts, and stay on track you need to set goals, be inspired, and keep your eyes on the prize. Motivation is a must when it comes to achieving anything in life, and exercise is no different! You don't need to be flashy, just consistent.

Welcome

2008-05-13T14:57:00.001+10:00

Hi and welcome to the blog of Belinder and Kylie.