Thursday 23/10/14 – Overheads

Strict Press 3x 4
Push Press 3 x 3
Push Jerk 3 x 2
Split Jerk 3 x 1

8min amrap
Buy in with 200 double unders
In remaining time complete as many
4 x 20m shuttle runs
20 double Kettlebell front rack lunges

Practice puts brains in your muscles.
- Samuel Snead



Get to know your CF25 family….

With her colour co-ordinated outfits and her beautiful smile, it always brings joyous emotions to a coach when she enters through the roller doors. I can remember the first time she came in for her intro session and was startled with the fact that the warmup was an actual warmup and not the workout itself and now she’s throwing down snatches and pressing some impressive weight numbers without a sweat.

This weeks member spotlight is Manouri Fernando, also known as our Moo Moo. We were lucky enough to catch up with her and are grateful that she gave up some of her time away from her busy schedule of mobilising and practicing double unders to ask her some hard hitting CF25 questions.

How long have you been a member of CF25: Feb 2014

What’s your favorite crossfit movement: Handstands, Pull ups & Hi5’s

Your favorite WOD: Deadlifts, Push press, Cleans & Partner workouts.

Your least favourite movements: Snatch I can’t handle that B** and of course Double Unders & Squats.

Your least favorite WOD: See above.

The last PR achieved: “ Helen” 30 seconds less than last time.

Your favourite cross fit tool: My book. I can record my achievements, and it shows how far I’ve come.

What are some of the results that you have achieved: PB’s on Deadlifts, Push press & Squats. Overcoming my fear of box jumps.

Do you have a nickname: Yes I have few too many. Moo Moo, thunder thighs, Manoosz , Mano, Moi & Fernando

What are your hobbies: Reading, Long walks with my puppy & fitness in general.

Your favourite food/meal: Chocolate!!!

Your 3month fitness goal: Drop a dress size, get my Double Unders going and 90kg Deadlift.

What’s something that we don’t know about you? I have no clue about cars. Once I spent half an hour trying to figure out how to open the bonnet. Think my whole neighborhood heard me banging the bonnet trying to open the damn thing.

Why did you choose CrossFit? I was looking for a challenging workout and for something that would fit into my busy lifestyle.

What words of advice would you give to anyone thinking about giving CrossFit a go? It’s an addiction. When people said this to me I laughed, but it’s a healthy addiction.


Seeing that St Kilda did nothing in the 2014 AFL season, will you be jumping on the Yellow and Black band wagon? Ha!Nice one Pete.

Is your pantry clear of all chocolates and biscuits? If not, how many burpees should the coach expect you to do when you give your honest answer? Mon- Fri, my pantry is empty but on the weekends I like to stock up. It’s all gone by Sunday night. No burpees please I’m being very honest. Do you want to check with the Crossfit 25 family if I should be doing any burpees if so how many?

Which coach has the best hairstyle? Mike needs a haircut…. Pete and Rob change hairstyles more often than I wash my hair.

Lastly and most importantly, who leaves the most sweat on our mats and equipment…Jimmy or Muz? Its Jimbo !! Great guy, just a bit of a sweater.




Tuesday 21/10/14 – Big Ol “Helen”

Coach led warmup

Big Ol “Helen”
For time
3 rounds of
600m run
32 Kettlebell swings 24/16
18 pull-ups

After party:
100 weighted sit-ups
100 Russian twists with med ball 9/6

Losers quit when they fail. Winners fail until they succeed.
- Robert Kiyosaki



Monday 20/10/14 – Cleaning up the Squat

Chad McKay warmup

Squat Cleans 5 x 3
* pause 3 sec on the bottom of hole

5 rounds for time of:
5 back squats @80% of 1rm
15 burpees
25 double unders

Progress is impossible without change, and those who cannot change their minds cannot change anything.
- George Bernard Shaw


Thursday 16/10/14 – Strictly Business

Coach led warmup

Strict Press 4 x 3

4 rounds for time of
200m run
15 push press (40/30)
10 front squats
5 burpees over the bar

To my CF25 family, thank you for this generous gift and i will insure you that we will have many a good meal at our box. Love you all. Coach P

“It’s not the barbecues in my life that count, it’s the life in my barbecues.” – Mae West




Wednesday 15/10/14 – “Elizabeth 2.0″

Burgener warmup

Snatch 5 x 2

“Elizabeth 2.0″
For time complete
21-15-9-15-21 reps of
Cleans 60/40
Ring Dips

“You never win any games you don’t play.”



Tuesday 14/10/14 – Amrappers

7min amrap
200m run
10 pull-ups
10 burpees

Rest 2min

7 min amrap
250m row
10 box jumps
10 hspu

Rest 2min

7min amrap
100 double unders
10 Kettlebell swings
10 push-ups

Sticks in a bundle are unbreakable.IMG_3054-3.PNG


Get to know your CF25 family….

If there was ever a guy I would literally carry in a team wod it would be this person right here. Our member spotlight for the week is Murray “Muz” OGrady.

It is always a pleasure to be wodding alongside him whilst he exchanges copious amounts of bodily fluid and grunting. Muz is an inspiration to watch as he bashes and owns each and every workout of the day and we are grateful to have this guy around our box. If you can get pass the heavy smells of deep heat you will see the loving smile of a down to earth good guy who is always looking out for each one of us.

We were fortunate to catch him in a photoshoot here at the box and were able to ask some hard hitting questions….

How long have you been at Crossfit25?
Not sure. About 1.5ish years?

What’s your 2014 goal?
Get fitter and a little stronger.

What’s your favourite movement?
Head hitting the pillow.

What movement do you find the most challenging?
Squat Snatch.

Which movement do you think you need work on?
See above.

What’s your most favourite piece of equipment?
The floor when the WOD is over.

Which stretch is the most painful for you?
Not a fan of worm walks.

Is there a member that inspires you?
All the crossfit 25 crew inspire me.

What is it about this member that you find motivating?
I’m impressed by everyone at crossfit 25 from all age groups and levels. When someone says they can’t do one more rep or have nothing left and then they do it. That motivates me.

Have you spewed after a WOD?
Not yet.

Out of you and Jimmy, who sweats the most?
I think it’s Jimmy by half a towel.

If you were only allowed either deep heat or your nano’s for a WOD, which would you choose?
I’d prefer Nando’s.

Have you ever farted when squatting?
A gentleman never tells.

photo 2





Monday 13/10/14 – Back to Squats

Squat therapy warmup

Back Squats 4 x 3

For time complete
3 rounds of
20 front rack lunges (40/30)
15 sit-ups
10 wall balls

Work hard, every day. There are no short cuts to success in life or training. – Chad McKay


Thursday 09/10/14 – Minced Delts

Bullet proof shoulders warmup

‘Death by’ Shoulder to Overhead (50/35)
With a continuously running clock do one shoulder to overhead the first minute, two shoulder to overhead the second minute, three shoulder to overhead the third minute… continuing as long as you are able.
*Use as many sets each minute as needed.

20min amrap
20m shuttle runs
20 pull-ups
20 hand release push-ups

“Falling down is part of life. Getting back up is living.”



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