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RAW (Tallai) Gold Coast- Programming for the 2012 CrossFit Games
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RAW STRENGTH AND CONDITIONING IS DEDICATED TO PROGRAMMING AND TRAINING ADVANCED CROSSFIT ATHLETES ON THE GOLD COAST.
Competing in the 2012 Reebok CrossFit Open beginning the 22nd of February? DON'T DO IT ALONE.
To be successful in the Open it is no longer enough to follow the CrossFit HQ mainsite workouts, or simply perform CrossFit metcons and benchmarks. In 2012 CrossFit athletes need an advanced strength and conditioning program which will prepare them for anything and fully realise their athletic potential. At RAW Strength and Conditioning we do just that - whether you are striving to make the games in LA, the top 60 in the Open or compete in a sport for the first time in years - give yourself every opportunity to meet your goal. Join us on the Gold Coast and follow the program that allowed Rob Downton to finish 9th in the World in the 2011 CrossFit Open.
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Comments
Brendan Clarke
Crazy long walk Rob!
Sat metcons:
1) 7 rounds + 5 HSPU
2) 1.53 - set of 10, 4, then 1.....couldnt get the last one on the second set!!
3) dont have rope or tyres so did 5 rounds of 15 towel L-chinups and 3 clean and jerk @90kg....chinups took longer than expected :/
Andy Edwards
Obviously a Goat Day-
1) 5 Rounds- spent most of my time chasing the 20kg plate around.
2)3.40 m/u 6,2,2,2,2,1 - all turnout arms just blow out - needs work.
3) No tyre- so 100kg Squat Clean with 45 degree push. 6,4,3,3,3,3,3,3,2 + 40 squat cleans- depressing! (about 10-15 missed lifts) workout was 45minutes long. #souldestroy
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3.2km walk in 30kg best dragging 20kg sled with jump stretch band around waste. Done on hills and grass = gay!
1st 1.6-20.33
2nd 1.6-20.59
Total 41.32