CrossFit Anarchy Bendigo
Follow us on Facebook
  • Home
  • WOD Blog
  • Crossfit Anarchy Kids
  • Athlete of the Month
  • Session Times
  • Getting Started
  • The Trainer
  • Fees
  • Contact
  • Gallery
  • Box Rules
  • Events
  • Anarchy Affiliate Partners

Rest Day Sunday 31st September 2014

31/8/2014

0 Comments

 
Picture
0 Comments

WOD Saturday 30th August 2014

30/8/2014

0 Comments

 
Card Game -  "F(r)AN The DECK"

2 Teams - 30 min AMCAP

RED # CARDS = Pull Ups
BLACK # CARDS = Thrusters 40kg/30kg
FACE CARDS J,Q,K = 10 Over Bar Burpees
JOKER = Dead Ball Cleans 65kg/45kg

Team with most cards at end of 30 mins WINs
Picture
0 Comments

WOD Friday 29th August 2014

29/8/2014

0 Comments

 
A) Cleans
5 x 3 Reps
15 mins

B) 21-18-15-12-9 Reps For Time Of:
OH Walking Lunges 20kg/15kg
Power Cleans 60kg/40kg
HR Push Ups
Picture
Picture
0 Comments

WOD Thursday 28th August 2014

28/8/2014

0 Comments

 
A) Skills 12 mins
Work A Weakness

B) 4 Rounds For Time Of:
400m Run
2 Continuous Rope Ascents 4.5m
6 Burpee Pull Overs

Picture
Picture
0 Comments

The New Anarchy Personal Record Bell

27/8/2014

0 Comments

 
Hey Anarchy Crew.  Next time you're in you will notice I have a new addition to the box...I have installed a Personal Record Bell just inside the main entrance.

So what’s a PR Bell mean and when do you use it?  It’s a PR Bell for anyone who does anything better than they’ve ever done before.

Quite simply, you walk on up and ring the PR Bell whenever you hit a personal best (“personal record”) that is meaningful to you.  We’d like you not to ring the bell mid-WOD (c’mon now – stay focused on your time!) but any time before or after is fine. You should also ring it during your strength/technique work when you smash out any PB.

Everyone comes into CrossFit at a different point along their personal fitness spectrum.  Some come in very fit and it is their goal to qualify for a CrossFit Regional competition.  Some come in far less fit than they’d like and their goal might be to do one pull-up, or squat their body weight one time, or run one km without stopping.

The point is, whoever you are and at whatever point in your fitness you’ve come to CrossFit Anarchy, every WOD is another step on your journey toward achieving your goals – and whatever the long-term fitness goals you’ve set for yourself (and those goals will likely shift several times throughout your life) you’ll find more enjoyment on your path to those goals if you take the time to celebrate all the small steps along the way.

As coaches then, or as fellow athletes, we want to celebrate with you with each of the dozens of small(er) accomplishments you make throughout the process of increasing your fitness... but we need your help to do so.

If you’ve been here for more than a couple weeks, you realize much of the value of this place is not just in the coaching (though we care so much about each of you), or the equipment (though we’ve some super fun stuff to play with), or the facility, we are blessed with a great training space – it’s found within the community we’ve built day after day over the last 5 years.

When you step up and ring that bell, it’s not about your ego, it’s about you being able to realize that all the hard work you’ve put in is paying off  - and when we get to celebrate those moments together, it reminds others that the hard work they are putting in will pay off for them as well.

It’s one of the greatest parts of CrossFit – the communal pride in your successes serves as motivation and inspiration for others to to do/give/be their best, which loops back around (we hope) to keep you motivated when you’re not feeling at your very best.

Feedback loops of success aren’t found too often in the real world, but here’s to hoping the Anarchy PR Bell is another way we can keep such a loop happening here.

When you improve a little each day, eventually big things occur. When you improve conditioning a little each day, eventually you have a big improvement in conditioning. Not tomorrow, not the next day, but eventually a big gain is made. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens – and when it happens, it lasts.

Here’s to hoping we hear the sound of that bell every day!!!
Picture
0 Comments

WOD Wednesday 27th August 2014

27/8/2014

0 Comments

 
A) Strength/Skill
Full Snatch
5 x 3 Reps
15 min

B) Complete For Time:
15 HSPU
30 Power Snatches 50kg/32.5kg
60 KB Swings 24kg/16kg
90 Sit Ups
120 Double Unders
Picture
Picture
0 Comments

WOD Tuesday 26th August 2014

26/8/2014

0 Comments

 
A) Bring Sally Up
Back Squat Drill 60kg/40kg
Compare to Wednesday 25th September 2013

Rest 3 mins


B) 9 min AMRAP of:
20 Wall balls 9kg/6kg

10 Burpee Box Jumps 24"/20"

Rest 3 mins


C) Bring Sally Up
Push Up Drill


Picture
Picture
Picture
0 Comments

WOD Monday 25th August 2014

25/8/2014

0 Comments

 
"Desforges"

Five rounds for time of:
12 Deadlifts 100kg
20 Pull-ups
Clean and Jerk 60kg
20 Knees to Elbows


Picture
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
Give your best in honor of Sergeant Joshua Desforges today.
Picture
0 Comments

Rest Day Sunday 24th August 2014

24/8/2014

0 Comments

 
Picture
0 Comments

WOD Saturday 23rd August 2014

23/8/2014

0 Comments

 
"Pet Rock" Partner WOD

Each Person gets a Pet Rock 24/16kg KB

Share the load, one person works at a time to complete the following for time:


400m Run with Pet Rocks 24/16kg

40 Goblet Squats 24/16kg

80 Push ups

400m Run with Pet Rocks 24/16kg

40 Thrusters 24/16kg

80 KB Swings 24/16kg

400m Run with Pet Rocks 24/16kg

40 KB OH Squats 24/16kg

80 Box Jump Overs 24/20"

400m Run with Pet Rocks 24/16kg


Every time you have to put down your Pet Rock do 10 Burpees each


Picture
Picture
0 Comments

WOD Friday 22nd August 2014

22/8/2014

0 Comments

 
A) EMOTM x 12 min
ODD mins = 5 Back Squats
EVEN mins = 5 Weighted Chins

B) 3 Rounds For Time:
20 OH Lunges 20kg/15kg
20 Pull Ups
Picture
"I shall call Him Mini-Me"
Picture
0 Comments

WOD Thursday 21st August 2014

21/8/2014

0 Comments

 
A) Cleans
Find Your 1RM
15 mins

B) 4 min Max Efforts
1.  Rope Ascents 4.5m
2.  Dead Ball Cleans 65kg/45kg
3.  KB Swings 32kg/24kg
4.  Wall Balls 9kg/6kg
Rest 2 min Between Rounds

Total Your Reps

Picture
Picture
0 Comments

WOD Wednesday 20th August 2014

20/8/2014

0 Comments

 
5 RFT
400m Run
10 HSPU
20 Burpees
Picture
Picture
0 Comments

WOD Tuesday 19th August 2014

19/8/2014

0 Comments

 
A) Front Squats
4 x 5 Reps
15 mins

B) 10,9,8,7,6,5,4,3,2,1 Reps For Time Of:
Pull Ups
Pistol Squats (alt legs)

Cash Out: 100 Sit Ups

Picture
Picture
0 Comments

WOD Monday 18th August 2014

18/8/2014

0 Comments

 
A) Skill/Strength
EMOTM x 7 min
2 Power Clean & Jerks
70% 1RM

B) BIO CrossFit Comp WOD #3
3 Rounds For Time of:
10 Deadlifts 120kg/80kg
15 Box Jumps 24"/20"
50-75-100 Double Unders

Picture
Pukie #1
Picture
Pukie #2
Picture
0 Comments

Rest Day Sunday 17th August 2014

16/8/2014

0 Comments

 
Picture
0 Comments

WOD Saturday 16th August 2014

16/8/2014

0 Comments

 
In 4 Teams
Share the Load

Complete 2 Rounds For Time Of:

100 Cal Row
100 Wall Balls 9kg/6kg
100m Sled Drags 75kg
100 C2F Push Ups
50 Tyre Flips with Jump Through

Cash Out: 1 km Team Run
Picture
Picture
Picture
0 Comments

WOD Friday 15th August 2014

15/8/2014

0 Comments

 
A) Bench Press
5 x 5 Rep
Work Sets
12 mins

B) "Toe Jam Sandwich"
Complete For Time:
50 Toes 2 Bar

25 Wall Bridges
50 Toes 2 Bar

*EMOTM perform 5 Burpees
Starts with 5 Burpees

Picture
Picture
0 Comments

WOD Thursday 14th August 2014

14/8/2014

0 Comments

 
A) Back Squats
4 x 5 Reps
Work Sets
15 mins

B) 5 Rounds For Time:
10 Power Cleans 70kg/40kg
15 Pull Ups
20 M OH Walking Lunges 20kg/10kg
Picture
Picture
0 Comments

WOD Wednesday 13th August 2014

13/8/2014

0 Comments

 
A) Strict Press
4 x 5 reps
12 mins

B)
Using 30:30 Intervals work through the sequence (30 sec work followed by 30 sec Rest)

3 Rounds for Max Reps of:

S2O 40kg/30kg
Sit Ups
Double Unders


Picture
It just don't add up!!!
Picture
0 Comments

CrossFit Moorabbin Masters Competition September 20th

13/8/2014

1 Comment

 
To all our more Mature Athletes (and we have many of you Haha) jump on this quick if you are interested in competing in a Masters Comp soon. CrossFit Moorabbin are hosting a competition for athletes 35 years and older...Check it out and let's get a crew down there to play on September 20th...Check the link below to find out more :)
https://www.facebook.com/events/316222698539834/
Picture
1 Comment

WOD Tuesday 12th August 2014

12/8/2014

0 Comments

 
 "BARRAZA" - Hero WOD

Complete as many rounds as possible in 18 min of:

200m Run
9 Deadlifts 125kg/87.5kg
6 Burpee Bar Muscle Ups

Picture
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
Picture
0 Comments

July 2014 Athlete Of The Month is Ian Seboa

11/8/2014

0 Comments

 
I am very proud and excited to announce that our July's Athlete of The Month goes to Ian Seboa.

Ian is an incredibly hard working athlete, a very good mate, a true asset to our box and someone I have a lot of time and respect for. He's a quiet achiever and he's come such a long way with us and its been an absolute pleasure to have him train at CrossFit Anarchy.

Our AOTM award is in recognition of those who have consistently worked hard and exemplify what we look for here at the box. Ian displays all these qualities and more...

Obtains a high level of attendance
He is someone who is coach-able
Shows steady improvement to meet or exceed performance goals 
Shows up early to each session
Leads by example
Does his best everyday
Has a positive attitude

Ian does all this and then takes it a few steps further.
He gives freely of his of his time to help coach others in the Box.
He motivates and encourages everyone to do their best, knowing how he felt when he first started out.
He has even been known to sacrifice his own performance in WODs to ensure others get through it for themselves.
His unselfish attitude and willingness to give to others sets him apart and we really appreciate all that he is and does for us at Anarchy.

Congratulations Ian, Very Well Deserved!!

Read more about Ian and his journey below...
Picture
0 Comments

WOD Monday 11th August 2014

11/8/2014

0 Comments

 
A) Front Squats
5 x 3 Reps
Work Sets
15 mins

B) 10,9,8,7,6,5,4,3,2,1,
Reps For Time Of:
Thrusters 40kg/30kg
Lateral Burpee Jumps

Picture
Picture
0 Comments

Bus Trip to PerFit Comp Sunday 10th Aug leaving at 7.03am Sharp

10/8/2014

0 Comments

 
To all those competing and cheering on at PerFits Beginners Comp tomorrow (Sunday the 10th of August), the bus will be leaving from the Box at 7.03 am Sharp.
I suggest you all get here 10 - 15 mins earlier to get a good seat :)
We still have a few places left on the bus so if you are free tomorrow and keen to get down to PerFit to cheer on the Anarchy Crew competing in their first comp then let me know as we have room for at least 5 more and It would be great to have a few more supporters join us in a great day!!!
The shared cost for the Bus is $25 per person.
So remember to wear warm clothes and we will see you all bright and early. Thank You :)

Picture
0 Comments
<<Previous

    Categories

    All

    Archives

    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012

'WE DON'T USE MACHINES...WE BUILD THEM!!'