Friday 18th May, 2012

Hi Team,

Regionals ARE HERE!!!

Box is closed today and
tomorrow!

If you are coming to support this bloke >>
his WOD times are:

Friday:

WOD 1 - 12:00pm

WOD 2 - 3:56pm

Saturday:

WOD 3 - 10am

WOD 4 - 1:51pm

Sunday:

WOD 5 - 10:41am

WOD 6 - 2:59 - 4:29 (Top 18 only)

Thursday 17th May, 2012

Box is closed Friday 18th and Saturday 19th due to the CrossFit Regionals.

I would like to congratulate Nick McGrath on making the 2012 CrossFit Regionals and also wish him the best of luck for this weekend!

Nick has been at CrossFit Bodhi for the past 8months and has come a LONG way since he first stepped through our roller door! He has been an inspiration to all of us and their is nobody more deserving to represent us!
We all wish you the best of luck Nick and we will all be there supporting you!
YEHHH BUDDDY !!!

Everybody MUST read this "Trainers Blog" !!!

Last but not least... With all the amazing achievements that has taken part at CrossFit Bodhi i have only received 1 testimonial! Can you please take the time to write and send to me?

A) Conditioning:

I)
4 rounds for time of:
30 Front Squats 50/35kg
15 T2B
15 Box Jumps 24/16"

II)
3 Rounds:
Run 800m
Rest 90secs

Wednesday 16th May, 2012

Bring a towel to todays session!!!

I am looking for some testimonials from anyone who has achieved a goal they had at CrossFit Bodhi. As an incentive to participate, If you email me yours you will receive a FREE 1 hour Personal Training session.

All aparrel is now in, get on to it!

A) Strength:

5X2 Clean & Jerk @ 80% – rest 60 sec.

10 minutes to establish a 3RM Back Squat.

B) Conditioning:

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope/Towel Pull Ups
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
*ME - Max Effort

Tuesday 15th May, 2012

Hi Team,

Everyones results are in the Forum now. . . Check out Seano's 'Jackie' time and Jamies Power Clean and Push Jerk. . . WOW!!!

I received 6 emails today with some great feedback! We have close to 40members so PLEASE guys if you havent already can you send me some feedback through the "Contact Us" page. PLEASE = )

I am looking for some testimonials from anyone who has achieved a goal they had at CrossFit Bodhi. As an incentive to participate, If you email me yours you will receive a FREE 1 hour Personal Training session.

All aparrel is now in, get on to it!

Regionals is 4days!!! YIEEEWWWW GOOOOO NICKKKKOOOO !!!!!!!!!!!!!!!!!

A) Strength:

I) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.

B) Conditioning:

Row 500m
100 Double-Unders
100′ KB Farmers Carry 32/24Kg
20 Alternating KB Snatches 24/16Kg
100 Double-Unders
Row 500m

Monday 14th May, 2012

Hi Team,

A reminder that the box will be CLOSED this Friday & Saturday due to the CrossFit Regionals competition in Wollongong. Our very own N.S.W Nick (Nick McGrath) will be representing CrossFit Bodhi in the individual competition. Please try your best to make it down on any of the days to support. It will be great for everyone to see CrossFit at its highest level.

Also, all the Hoodies and Shorts are ready to be picked up at the box (Shirts by Wednesday).

A few weeks ago i mentioned the anonymous feedback through our website. I did not receive 1 email!!! Can you please take 5mins of your day and send an email with any good, bad or constructive criticisms that you may have? Go to our "Contact Us" page and let it rip, its only going to make your time here better!

A) Strength:

1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2) 4X3 Push Press – heaviest possible, rest 60 sec.

B) Conditioning:

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

Friday 11th May, 2012

If you have trained everyday this week your WOD for today is to REST!!! Over training will only lead to injuries! If you feel guilty for having a day off you can come in and i will program 60mins of Mobility for you.

For time:

30 Back Squats 60/40kg
20 Pullups
10 Push Jerks 60/40kg
20 Front Squats 60/40kg
20 Pullups
10 Push Jerks 60/40kg
10 OHS 60/40kg
20 Pullups
10 Push Jerks 60/40kg