Doesn’t it feel great to be back in the swing of things?!

With Christmas now a distant memory it’s officially OPEN SEASON!  The open is only three weeks away and you can feel the excitement building in the community already!

A new month means it’s also time to crown a new athlete of the month!

The member that has stood out the most recently is no other than the lovely Bree Dannatt! Bree has been awarded Athlete of the Month for not only her outstanding performance, but her hard work and positive attitude.

Bree has been consistently improving since joining CrossFit Victoria.  Never one to complain, Bree get’s stuck in and is never afraid of a challenge!

All the coaches have remarked on how great it is to coach Bree.  She is dedicated, eager to learn and follow direction well.  Bree knows her weaknesses and is committed to improving on them, and it has certainly shown!

Bree is the perfect example of how persistence, hard work and dedication can pay off!

Head Coach Amelia Thomsett had nothing but glowing praise for Bree, saying; “Over the last few months I have watch Bree grown in leaps and bounds in not only her training but in her confidence as well. She is so unbelievably dedicated to her training and to improving herself. She is an amazing athlete to coach as she is always eager to learn and follows all the advice I give her. I am so pumped to see how far she takes her training over the next few months… years!!”

Senior Coach Adam Earnshaw agreed, saying; “Bree has improved so much even just in the last few months and she is always wanting to improve and try new things. No matter the WOD she always get stuck in and leaves with a smile on her face. She always comes in early and puts in the extra work to improve herself. She is a perfect athlete of the month who reflects what can happen when you commit to a program and trust the process!”

Coach Ado Gough added; “From her first day in the gym Bree has always displayed the great trait of consistency in her training and as such has reaped the rewards that this will always bring. She is constantly improving in all aspects of her fitness from mobility through to strength.”

So there we have it! Bree is a legend and we shall celebrate her awesomeness by completing her WOD this weekend!! We hope you’re ready for it!!

A]

Emom x7

Power snatch (85-90%+)

B]

Brees WOD

21-15-9

Power clean @30/25kgs

STO@30/25kgs

Pull ups

1km run

9-15-21

KB swings @16/12kgs

burpees

TTB

*20 mins

RX+ 70/50kgs 32/24kgs

The post CrossFit Victoria – Athlete of the Month Bree Dannatt appeared first on CrossFit Victoria, Melbourne, Fitzroy.

Is it really nearly the end of January?! Wasn’t it only yesterday we were putting the decorations on our Christmas trees and firing up the BBQ ready for the festivities?

What a month it has been.  It’s been hot (sometimes a little too hot!), it’s been festive and it’s been full of PBs! We’re super proud of everyone over the festive season.  We know it can be a little ‘challenging’ to keep up the training, especially when there are so many other fun activities this time of year.

One member who has particularly stood out for a while now is Mick ‘Woodsy’ Woods and he’s someone who we have wanted to award Athlete of the Month for some time!

We spoke to the coaches and the common theme that he just gets sh*t done! He’s a hard working athlete and one who is an absolutely pleasure to not only coach, but also to just have around!

Here’s what the coaches had to say about the legend that is Woodsy!

Head Coach Amelia Thomsett: “Since I have been coaching at CrossFit Victoria I have seen Woodsy come so far in not only his strength and skills but in his confidence as well.  He is always so positive and is the type of guy that never lets anything get him down!

Senior Coach Adam Earnshaw: “Woodsy is someone that always has a smile on his face and brings a positive atmosphere to everyone who trains around him! He is one of those people that never complains and just gets it done.  He is always willing to listen and to take on any advice that will make him a better athlete.”

Coach Shane Zunckle: “Woodsy is a little pocket rocket with an engine who has so much heart and dedication!! If he has his mind set on something then he will get it.  He is always eager to learn new things and be better than he was yesterday and his results speak for themselves!”

We couldn’t have said it better ourselves!! So, as is tradition for AOTMs, Woodsy sat down with the coaches to put together his AOTM WOD: The Woodsy!

Unsurprisingly, there is A LOT of running involved, so hopefully you’ve got your running shoes on!

The Woodsy!

For time (individual)

1000m run/row

40 Deadlifts – 70/50kgs

800m run/row

30 Power Cleans – 70/50kgs

600m run/row

20 burpees over bar

400m run/row

10 bar muscle ups or C2B

The post CrossFit Victoria Athlete of the Month – Mick ‘Woodsy’ Woods appeared first on CrossFit Victoria, Melbourne, Fitzroy.

A]

Push press

3-3-3-3-3-3-3

*15 mins

B]

21-15-9

Power cleans @70/50kgs

KB swings 32/24

600m run

*20 mins

The post CrossFit Victoria Daily WOD – Push Press appeared first on CrossFit Victoria, Melbourne, Fitzroy.

A]

Sumo Deadlift

5-5-5-5-5

*15 mins

B]

15 min

AMRAP ladder

1,2,3,4,5….

HSPU

Squat snatch @60/40kgs

Pull up

The post CrossFit Victoria Daily WOD – Sumo Deadlift appeared first on CrossFit Victoria, Melbourne, Fitzroy.

Sweat Sessions

A]

Rope climbs 10 mins

B]

5 stations teams of 2

3 mins each station

1 min change over

1.

20 cals airdyne

ME ball slams

2.

15 cal rower

ME burpees

3.

100m run

ME KB swings

4.

Rope climb

ME Box jump overs

5.

Sled Push 60/40kgs

Wall balls

The post CrossFit Victoria Daily WOD – Sunday Sweat Sessions appeared first on CrossFit Victoria, Melbourne, Fitzroy.

A]

Bus+burpees/2

Three man team

5,000m Run

100 cleans@60/40kg

100 Push press@60/40kg

ME Burpees

*35 mins

B]

Finisher 100 plate sit ups

The post CrossFit Victoria Daily WOD – Team WOD appeared first on CrossFit Victoria, Melbourne, Fitzroy.

A]

Bench press

10-10-10-10

*15 mins

B]

2 rounds

2 mins max Pull ups

2 mins max KB snatch@24/16kgs

2 mins max Goblet squats@24/16kgs

2 mins max Box jumps

2 mins rest

The post CrossFit Victoria Daily WOD – Bench Press appeared first on CrossFit Victoria, Melbourne, Fitzroy.

A]

Front Squat

10-10-10-10

*15 mins

B]

For time;

40,30,20 Sumo deadlift @60/40kg

30,20,10 Lateral Barbell Burpee

then;

800m Run

*20 mins

The post CrossFit Victoria Daily WOD – Front Squat appeared first on CrossFit Victoria, Melbourne, Fitzroy.

A]

Emom

x6

2 Overhead squats

B]

16min EMOM

(30sec on, 30sec off)

(Rotating movements)

1. Rowing

2. Box Jump overs

3. Wall balls

4. Pull ups

The post CrossFit Victoria Daily WOD – Overhead Squat appeared first on CrossFit Victoria, Melbourne, Fitzroy.

A]

Back Squat

10-10-10-10

*15 mins

B]

20-18-16-14

DB thruster @25/20kgs

400m run

*20 mins

The post CrossFit Victoria Daily WOD – Back Squat appeared first on CrossFit Victoria, Melbourne, Fitzroy.