Sunday, 17 September 2017

Sunday 24/09/17

Sunday 24/09/17

 Rest/Catch up/Recover


The 2017 Reebok CrossFit Invitational will be held at 4 p.m. AEST, Sunday, Nov. 5, at the Margaret Court Arena in Melbourne, Victoria, Australia. - The Invitational is CrossFit's all-star game, with the fittest men and women from each section of the globe coming together to compete. - The two-hour competition will be streamed live to Games.CrossFit.com. - TICKETS - Tickets will be on sale soon! Once released, tickets will be available online, at the box office or over the phone. - AFFILIATE COMPETITION - Like in past years, CrossFit will host a friendly Affiliate Competition on Saturday, Nov. 4., allowing fans a chance to compete before they watch the Invitational. - The top five male/female pairs in CrossFit’s 2017 Team Series in each division in Australia will receive invites to compete. Additionally, local affiliates will receive info via email on how they can register teams to be entered into a lottery for a chance to compete, too! - VOLUNTEER - Interested in volunteering? Registration is live now! Event Staff Volunteers are needed Thursday, Nov. 2 - Sunday, Nov. 5. Get ready to be part of an epic CrossFit event! Learn more and register to volunteer at games.crossfit.com. #CrossFitInvitational 📷 @davexre
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Saturday 23/09/17

Saturday 23/09/17

 Triple G chipper
For time:
100 pull-ups
80 GHD sit-ups
60 Pistols
40-cal. row
20 push presses w/ single DB 40/30kg


Time cap: 20 minutes

Scaling for this workout is very important - It is designed for games level athletes, if that is not you then work within an appropriate volume to get finished in under 20 minutes.
1: Lower the volume (75 pullups/60 GHD/45 Pistols)
2: Scale the movements (50 band pullups/abmat situps/120 air squats/lighter dumbbell)

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Friday 22/09/17

Friday 22/09/17

Clean and jerk
5 sets of 1

Power Snatch
5 sets of 3

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Thursday 21/09/17

Thursday 21/09/17

 Easy/Rest day

5-7 sets of :
5 T2B
3 C2B
1 BMU

5 sets for quality:
10s Ring support + 10s bottom of dip hold

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Wednesday 20/09/17

Wednesday 20/09/17

 10 rounds (w/ a partner if you can)
Bike 1 min - calories
1 min rest
Sled (Males add 15kg/females use empty sled) 1 min - laps
1 min rest


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Tuesday 19/09/17

Tuesday 19/09/17

 25 min AMRAP:
3 Rope climb
9 Deadlift 120/80kg
18 Burpee
800m Run
rest 2 minutes


#longpost *** This is two years ago at #Bob2 where I hit 881 lbs 400 kegs again, also the second time I had attempted to break the all time world record when it was 915 lbs, I had also tried earlier that year at RUM8. Then the third time, I didn't get to attempt bc I missed second attempt of 903 and had to retake. It took almost 3 years to break a record that was within 4 % of max squat, then took another 1.5 years to hit a 19 lb squat PR and finally break the record. My point is simple, at least to me, anything worth having does not come overnight, is not earned without adversities and if you commit to yourself I guarantee you will surprise yourself! Real men create their own destiny. Don't doubt, DO! #rudyphilippus #QUADSLIKEROBB #qualityoverquantity #squatyourwaytoabetterlife #squatsomething
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Monday 18/09/17

Monday 18/09/17

 Back squat
1 sets of 5
then,
5 sets of 3 @ same weight

21-15-9
Weighted Pullup (any grip) 10/3kg
Thruster 60/40kg



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