Crossfit Unified

Remember guys , strength day at Unified today. Bring it on!!

Wod 8/5/14 THU

5x5

Back squat
Strict press
(Aim to maintain weight from Monday for all 5 sets)

Conditioner
for time
30 deficit push ups 20/10kg
30 lateral plate jumps
20 sit ups
20 air squats
10 plate target burpees
10 double unders

(Aim to beat Mondays score)

Hey guys due to some technical hiccups the wod will be posted on the page temporarily

Wod 7/5/14 wed

Strength:
5x5 hang power cleans (aim to add 2.5kg to last weeks)

Conditioner:

10-1 descending ladder

Hang power cleans 40/30kg
Over te bar burpees

Today we do this workout in the memory of Josh Simpson.

This workout has been created to help raise funds for his wife, Amanda Simpson, and their unborn baby.

Get on to this link and dontate please http://www.gofundme.com/7yvt9g

No matter how big or small your donation will really be appreicated. Please do not forget to contribute.



Conditioning

“Joshy A”

4 rounds for time of:

28 back squats 45/30kg

3 wall climbs

14 T2B

workout starts with 32 burpees



or…



“Joshy B”
32min AMRAP of:

28 KBS 32/24kg

3 muscle ups

14 thrusters 32.5/22.5kg

Remember guys special 10am public holiday wod tomorrow !! Get around it!

AUSSIE CROSSFITTERS:

It's time we band together to support one of our own. Joshua Simpson, a young CrossFitter from Tassie, tragically lost his life after suffering a brain hemorrhage on March 28th, 2014. Joshua left behind his wife who is pregnant with their first child. To honour such a devoted crossfitter and to help support his young family, there will be two WOD's Joshy A and Joshy B, which we are asking all affiliates to get on board and program while making a donation to the Move Strong for Joshy cause. We have over 10,000 likes, lets see how many times we can get this post shared, and see how amazing the Australian CrossFit Community really is.

To donate to Joshy's babies trust, go here: http://www.gofundme.com/7yvt9g

To support the Move Strong for Joshy cause, jump over to the page and give it a like. https://www.facebook.com/Movestrongforjosh

Just a heads again guys , our opening hours over Easter are

Friday: 10-11:30 open gym
Sat 8 am
Sun closed
Mon: 10 am only
TUE: normal

Happy Easter!!!

This is Liv Jankus. she only joined our ranks a few months ago. I remember her first class being and how Liv wasn't even sure if she wanted to join in. However immediately afterwards i remember the words "THAT WAS AWESOME!". Since then Liv has turned into one of our most consistent crossfitters proving time and again that Hard Work Pays Off!! Way to go Liv and keep up the good work!!

http://authoritynutrition.com/5-contenders-for-the-worst-diet-advice-ever/

A good quick read !!

Top 5 Contenders For The Worst Nutrition Advice in History The history of nutrition is riddled with nonsense, some of which is still being promoted. Here are 5 contenders for the worst diet advice in history.

https://www.youtube.com/watch?v=vPxJVIZ_CoY&feature=youtu.be

Video footage of open workout 14.5 Crossfit Unified with 7250 !! Courtesy of Sam 'the man " Locke. Thanks heaps dude for a wicked job!!

Crossfit Unified 14.5 Evening 28/03/2014: Crossfit Unified and Crossfit 7250 came together to tackle 14.5 and celebrate the end of the open season.

Hey guys just a heads up! Out mates down at Crossfit Colossus in Hobart are running their annual Olympic lifting competition , all are welcome and there are two categories intermediate (have been doing crossfit less than 12 months) and advanced (over 12 months) the link follows , it should be a wicked experience!! https://clients.mindbodyonline.com/ASP/home.asp?studioid=23164

Finally the open season for 2014 is drawing to a close, a MASSIVE thank you to every single one of Unified's , 7250's, crossfit launcestons and MFX's athletes! A massive thank you to all of the friends and families who supported us through these last few weeks , a huge thank you to the coaching and judging crew who organised and helped run the events , none of this would be possible without all of your continued support! You are all incredibly rad individuals and believe me when I say the best is yet to come !!!!!

Nathan
CFU