| CrossFit Anarchy Bendigo |
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 Josh - New PB 70kg G2O Complete The Following For Time: 30 Ground To Overhead 30kg/25kg 200m Run 25 G2O 40kg/30kg 400m Run 20 G2O 50kg/35kg 600m Run 15 G2O 60kg/40kg 800m Run 10 G2O 70kg/45kg 1000m Run 45 min Time Cap 
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 Benchmark Girl "BARBARA" 5 Rounds For Time Of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest exactly 3 mins between rounds
  Reminder to all our new members (and even some of our older members too) we are holding another "Foundational Movements" session this Saturday morning to help bring you all up to speed with the movement standards and the more technical lifts.
The session kicks off at 10am and goes for approx 75 mins. The next ones, if you cannot make this one are Thursday 2nd of May at 7pm, Saturday 4th May at 10am. Make sure you put these in your calendar. Please be sure to contact us so we know numbers before hand.  "Sooo...You wanna share my mattress?" "Sweep the Deck" 2 Team Card Game Red # = Pull Ups Black # = Thrusters 40/30kg J/Q/K = 20 Sit Ups Joker = 80m Burpee Long Jumps Every 4 mins hold a 1 min Plank Game over once deck complete Team with most reps wins  WOD 20 min AMRAP of: 5 Squat Clean - Ladder 30kg/20kg 10 Ring Push Ups 15 Knees To Elbows Every successive round increase your Squat Clean weight by 5kg
  "A CrossFitter will not lie, cheat or steal, nor tolerate those who do.” Cheating. It’s a dirty, unspoken and quite often ignored word in the box. Do we care? If we do, should we?
When asked for their opinion on the topic, a lot of people will say, “they are only cheating themselves”.. Right? Well it depends on how you look at it..... Most people would say that there is only one form of cheating. The outright not completing the full amount of reps kind. But it goes further. Subtle cheating is more common, and is often something the athlete isn’t even aware of, and would quite often go unnoticed. This could include cheating the range of motion in a movement. For example, not going down to full depth in a squat, not getting the chin over the bar on pull ups, or not opening the hips entirely at the top of a box jump. Every now and again these things happen within the WOD, everyone gets tired, and of course nobody will really hold this against you. But if these shortened movements are your personal standard, and you could do better if you simply took a few seconds of rest rather than going as fast, you ARE cheating: YOURSELF. The reason being, in continuously shortening your range of motion, you will likely see less significant strength gains, have difficulty increasing stamina or accuracy, and may even see negative results in performance and body structure. The point being, its not all about the time you post on the board or being the quickest person at the box with the most amount of reps. At the end of the day this all amounts to nothing if you have not completed the WOD to the standards or worse still, not completed the full amount of reps or rounds required. Your results are false. You should only be competing against yourself. Slow down, get the movements right. You will get better results with consistency in your training. That covers the subtle “cheating”. But then you have some people who just seem to lack the ability to count. Where the 21-15-9 is more like 18-12-6. This involves the obvious and most blatant form of cheating; things like ‘shaving reps’ or ‘adding rounds’ in an AMRAP. Is writing a faster time or a higher score really worth losing out on the benefits of doing the workout properly and purposefully? The whiteboard that your name is sitting on top of, because you cheated, gets erased at the end of the day. No one will remember it tomorrow. But you will. Because you know, that you did not do what was required of you. There is a difference between someone occasionally not getting their chin all the way over the bar despite their best efforts, and someone who just skips reps. It’s very true that, when you’re in the middle of a painful WOD, it can be hard sometimes to know if you’re aren’t all the way down in a squat, or all the way extended at the top of a press. But, if you know that you didn’t get your chin over that bar, repeat the rep. Plain and simple. Call on your own integrity. We all have the ability to inadvertently screw up our counting, we are pushing ourselves to the limit. No one is perfect. I'm the first to admit I can lose count when I'm pushing the limits of my training. If you get to the point in a WOD where you cannot remember where you were, go back to the last number you do remember. This will mean extra reps. But wouldn’t you rather know that you had definitely done what was required rather than falling short? CrossFit is based on honour and respect. “Hero” WODS are there for a reason. Integrity and honour. Apply this to every WOD you do. No excuses. If you feel the workout is going to be too much, talk to the Trainer about scaling down. Working out at your current level of ability isn’t viewed as ‘taking the easy way out’ or ‘doing less than’. You will be respected more for getting in and giving it your all for what you do attempt, than being caught out for what you miss. The trainers are not there to count your reps. You are responsible for your own rep counts. Do what you need to do. Mark it on the floor, in your journals or on your foreheads. JUST GET IT RIGHT. By putting a false number on that board, you are disrespecting not only yourself, but your trainers, your fellow athletes and the sport. LEAVE YOUR EGO AT THE DOOR. There are no prizes for being first on the daily WOD board and never will be.  Lest We Forget Today is ANZAC Day. To commemorate the day we will be holding a Special One Only WOD at 7.30am. So make sure you get in early and participate in true ANZAC Spirit. ANZAC WOD Your Mission Should You Choose To Accept: Build 4 Platoons To Complete The Following For Time.... 1000m Troop Run (All In) 400m Tyre Flips 100 MB Grenade Launches 5kg 400m Sled Drags 60kg 100 Sand Bag G2O 20kg 400m Commando Crawls 100 Pull Ups 400m Fireman Carry 1000m BB Stretcher Carry 60kg
  WOD 5 Rounds For Time Of: 20 Burpee Box Jumps 24"/20" 20 KB Swings 24kg/16kg 40 Double Unders   A) One Arm Snatch 10 min To Find Your 1 RM B) WOD 12 min AMRAP 6 Hang Power Cleans 50kg/35kg 4 Push Press 50kg/35kg 10 Power Sit Ups 10kg/5kg   "CINDY" Benchmark WOD 20 min AMRAP Of: 5 Pull-Ups 10 Push-Ups 15 Squats  "Cindy" Claims a couple more LOL   WOD Saturday 20/4/13 Working in pairs, only one person working at a time, share the load to complete 1 round for time of: Run 1000m 200 Squats to Ball Run 800m 150 Sit-ups Run 600m 100 Burpees Run 400m 75 Thrusters 20kg Run 200m 50 Tyre Flip and Jump Thru 
 A) Skills 15 mins Rope Climbs B) WOD "Rope Ladder" 20 min AMRAP of: 15 HR Push Ups 200m Run 5m Rope Climb Each Round Increase Your Rope Climb 1,2,3,4,5,6....etc  To all our new members (and even some of our older members too) we are holding another "Foundational Movements" session this Thursday night to help bring you all up to speed with the movement standards and the more technical lifts. The session kicks off at 7pm and goes for approx 75 mins. The next ones, if you cannot make this one, are next Tuesday 23rd at the same time of 7pm, then Saturday 27th at 10am, Thursday 2nd of May at 7pm, Saturday 4th May at 10am. Make sure you put these in your calendar.   WOD 12min AMRAP of: 10 Deadlifts 70/50kg 15m Farmers Walk 30/20kg 10 Burpee Box Jumps 24"/20" 15m Farmers Walk 30/20kg   A) Strength 15min Back Squat 5,5,3,3,1,1 B) WOD 15 min AMRAP of: 20 Double Unders 10 OH Squats 30/20kg 10 Push Press 30/20kg Every Round Increase the Weight on the Bar by 10kg Or Scale Weight Accordingly   Nick - "I'm pretty sure there was no partner push ups in this WOD Arj???" WOD 4 x 5 min rounds With a continuously running clock perform AMRAP in 5 mins of: R1. Power Cleans 60/40kg Your score is your number of Cleans Rest 1 min then perform 5 min round of: R2. 30 Sit-ups Run 400m Then with remaining time: Max Pull-ups Your score is your number of pull-ups Rest 1 min between rounds Repeat above Sequence for a total of 4 x 5 min rounds Total reps cleans and pull-ups for overall score  HERO WOD "COE" 10 Rounds For Time Of: 10 Thrusters 42.5kg/30kg 10 Ring Push Ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.    "This Is A Hold Up" Partner WOD Each pair has possession of a weight plate for the entire workout 15kg/10kg. Only one person is to be working at a time. While that person is performing reps of the exercise the other is holding their weight plate overhead. 400m Run with Weight Plate 100 Push Ups 100 Squats 100 Roll-outs 400m Run with Weight Plate 100 Sit Ups 100 Double Unders 100 Squat Thrust Jumps 400m Run with Weight Plate 
 Hey Box Jumps are way easier when we hold hands <3 Complete the Following for Time: 50 Box Jumps 24"/20" 10 Hand Stand Push Ups 2 Bar Muscle Ups 40 BJ 8 HSPU 4 BMU 30 BJ 6 HSPU 6 BMU 20 BJ 4 HSPU 8 BMU 10 BJ 2 HSPU 10 BMU  Hey Guy's just a reminder that there will be no 5pm or 6pm classes running this afternoon due to our "Train The Trainer" session from 5.30pm tonight...However you may come in and use the box for open gym or for the WOD up until then :)
 20 min AMRAP of: 20 Snatches 30/20kg 20 Burpees 40 Double Unders Add 10kg To Your Snatch Bar After Each Completed Round   Complete 1 Round For Time Of: 50 Over Head Lunges 20/10kg 400m Run 30 GHD Sit Ups 400m Run 50 Toes To Bar 400m Run 70 Sit Ups 400m Run 50 Over Head Lunges 20/10kg  Hey Guy's, just a reminder that "Train The Trainer" is this Friday Night.... It's been a few months since we all got together and had a BBQ and few beverages so let's all catch up this Friday from 5.30pm and enjoy some good food, good company and a good trainer smashing as per usual :) 
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