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    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
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Bare Your Soul for Baker….

November 25th, 2014

As you are all well aware of, This Friday the 28th we will be doing a few things for a fellow Bendigonian and his gorgeous Family.

We are inviting all of the Bendigo and Greater Bendigo Community to partake in a Memorial Workout dedicated to the late great man Ian “Bakes” Baker and later that evening join us in a beverage and to bid on a few items in the Fundraising Auction.

The workout is 100% scalable/modifiable for any ability, age or fitness level. No previous experience of CrossFit necessary. We will cater for anyone and everyone to partake in giving something for someone else. There is also a Live Logon and Leaderboard where you can enter your name and score

You also can come and not partake in a workout, make a donation, grab a feed from the ALL day BBQ and have a yarn with great people.

Ian sadly passed away on Saturday the 8th of Nov in an unfortunate Ski Racing accident on the Hawkesberry River (NSW). Ian was born on the 5th August 1969 and grew up in Rochester, where he graduated in 1987. Ian has spent more than the last two decades working for Telstra with his always “Can Do” attitude to life. Ian has had two passions in life; one being for Water Ski Racing (99 Psyhco Clowns) and the other his Family. Ian was a passionate, caring and loving man who put others before himself, but above else, he held his beautiful wife Jo and his 4 gorgeous daughters Jessica, Jordan, Jenna & Jasmine dearest to his heart.

Having over 1000 people attend his funeral was a testament to the man’s heart he had for life and as such, why we are not just asking for donations for his family, but why we are dedicating a Memorial Workout to honour his name, we are doing this so the name “Bakes” is echoed for all of eternity, for the love and the ultimate sacrifice he has made.

All proceeds will be donated to Jo, Jessica, Jordan, Jenna & Jasmine (more info found below)

Where: 13A Roanoak Crt, East Bendigo
When: 5.30am – 7pm (workout) ~ 7pm – late (Auction)
Cost: $10 Doantion for the Workout
What to bring: Yourself, your gym gear, a towel if need be and a big caring heart to ‘Bare your Soul’ both physically and financially

We are striving to get 1000 people to partake in the workout and for us to share it on Facebook for Jo and the girls to see just how much, ‘The Greater Community’ cares!

Donations can be directly made to:
Joanne, Jessica, Jordan, Jenna & Jasmine Baker
BSB: 083 543
ACC: 988663815



WOD: Thursday

November 27th, 2014

Reminder – There will be NO 5pm & 6pm sessions today due to set-up for the Memorial Workkout tomorrow!If you can spare a hand it would be greatly appreciated.

Part A)
For time:
30 Snatches (60/40)

Compare to last time here

Part B)
7 Minute Up-Ladder:
3 Clusters (70/50)
3 Handstand Push-ups
6 Clusters
6 Handstand Push-ups
…….continue on in this fashion and get as high as you can n the 7 minute timeframe


WOD: Wednesday

November 25th, 2014

Part A)
In 12mins perform the following:
75 Double-unders
Find your 3RM Front Squat

Part B)
Complete the following for time:
30 Front Squats @85% of part A…


3 Rounds of:
25 Wall Balls (9/6)
200m Run

WOD: Tuesday

November 24th, 2014

For time:
30 C2B Pull-ups
30 Clean & Jerk (60/40)
30 Burpee Box jumps (30/24)


Read the rest of this entry »

WOD: Monday

November 23rd, 2014

Part A)
In Partners for time:
100 Shoulder 2 Overhead (60/40)
*Every time you drop the bar or switch partners BOTH athletes must complete 10 Toes to Bar

Part B)
Immediately after part A…
For time: (against your partner)
500m Row
50 Squats
30 Double-unders


Leanne will be back into this in no time ;-) Good to see you out and about LJ

Read the rest of this entry »

REST Day at CF Dauntless….

November 22nd, 2014

WOD: Saturday

November 21st, 2014

‘Pool WOD’

Bendigo Aquatic Centre @10am

3 rounds for time:
150m Swim
25 Sit-ups
150m Swim
25 Goblet Squats


WOD: Friday

November 20th, 2014

Every minute on the minute for 30 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Complete all 30 intervals or until you are no longer able to complete all reps in the allocated time frame.

Compare to last time here


WOD: Thursday

November 19th, 2014

‘Partner WOD’

In partners perform the following for time:
45 Muscle-ups
20 Rope asends
10 x 200m Relay Sprints

WOD: Wednesday

November 18th, 2014

Part A)
As many rounds and reps as possible in 5 minutes of:
5 Thrusters (40/30)
5 SDHP (40/30)

Part B)
As many rounds and reps as possible in 7 minutes of:
15 Snatches (35/25)
15 MB Sit-ups (9/6)