Open Gym

Rest Day / Skills Day / Make Up Day

I looked at the whiteboard the morning after Wednesdays deadlift WOD and was pretty stoked to see 6 people pulling 180kg or more for 1. Big mention to Henson who pulled 240kg for 1 and 180kg for 10!! Fender (the good looking one!) hit 220kg for 1, some great numbers guys!

Des is traveling around Oz at the moment he sent me this email - big thankyou to Mick Lane owner of CrossFit Coffs Coast for looking after Des and making him so welcome!!

Hi mate, having an ace time in Oz.
Been to 3 crossfit gyms so far (CF Victoria, CF Sydney & CF Coffs Coast). Went to 'CrossFit Coffs Coast' yesterday in New South Wales. The coach; Mick Lane was a really sound guy and even though I turned up at the wrong time he still went over snatch technique with me . He gave me a free T shirt for CFV. I am off to Brisbane tomorrow, weather is improving by the day as we head further north.
Hope all is good,
Des.

The Italian Fit? Try A Back Dart

What makes Italians looks so slim?

What helps them look so refined when casually dressed?

The back dart on their shirts is a big factor.

ps. also note how meticulously the sleeves are rolled-up in both examples

WOD

{A} Warm Up / Mobilise
{B} AMRAP 5 Min KB Snatch
{C} AMRAP 10 Min
7 Pull Ups
9 Ring Press Ups
11 KB Swings 24kg/16kg
{D} Stretch / Roll

Post rounds completed for B & C to comments

On the Street....The Summer of The Blue Shoe, New York

On the Street....Milan in Color, Milan

Nike Women

This is from Freddy C at CrossFit Oneworld think a few of our ladies will relate:

You girls who have been CrossFitting for awhile, and especially you ladies at One World who have been embracing the strength training, have at some point had to deal with some changes in yourself that take a bit of getting used to:
You aren't necessarily losing any weight, but....
Your waist is smaller.
Your ass and thighs are getting bigger, but....
You're body composition overall is leaner.
You are conditioned to think that you need to lose weight to look better, but...
Everyone is noticing how good you look!
You aren't the strongest person in your gym, but....
You are stronger than most the guys at your workplace, and that, ladies, is empowering.
The results of following a good well planned strength AND conditioning program are amazing. The changes come quickly if you dedicate yourself to the program and make some simple changes in your nutrition. Unless you are taking steroids, a majority of all the women on the planet cannot lift weights and end up "getting big" or "looking like a man." I don't think there is a man on the planet who thinks the girl in the picture above looks like a man.

Doesn't this make you want to train? Cool song also!!

{A} Warm Up / Mobilise
{B} Deadlift 1-10 2-20 3-30 (keep your shirts on for this one!!ha)
{C} Stretch / Roll

Post total load to comments

On the Street....The Combination, Milano

I love the fit and proportion of the suit but ,for me, this shot is really about the super sophisticated tie-to-suit combination.