We will not time this work out. It is a slow, controlled, skills session. Working on strength, co-ordination and balance. So anyway it's the 1st day of a new month - perfect time to commit to a cleaner diet, don't you think?
Tue 31 Aug - 10 Rnds - 10 Hang Power Clean (40/30), 10 Tyre Jump
All sessions for that day - 05:45am, 8am, 4pm and 5:30pm - will meet at the monument on the corner of Dick Ward Drive and East Point Road. If the thought of running 5k totally freaks you out don't worry - we can scale to 2k, 1k or even 400m! So don't miss it - discover your 5k run time - or improve on your last!
Monday 30 Aug - 3x3 Back Squat then 21-18-15-12-9-6 SumoDeadLift HighPull (35/25), Push Jerk (35/25)
New floor will be finished tomorrow - should make the WOD's easier - just kidding - as if we want them to be easy!!
Sunday 29 Aug - Open Gym
Paula got 3 Kipping Pull Ups today - all that hard work in the blue, red and orange bands has been worth it!
Saturday 28 Aug - '300' - 25 PullUps, 50 DeadLift (60/50), 50 PushUp, 50 TyreJump (60cm/50), 50 Floor Wipers (60/50), 50 KB Clean and Press (16/12), 25 PullUps
If it's good enough for the Spartans......Run 800m, 21 PullUps, 21 RingDips, Run 600m, 15 PullUps, 15 RingDips, Run 400m, 9 PullUps, 9 RingDips
Who would be keen to do the Relay for Life 24th Sept? We need a team of 15. 14 people have to say yes as I have already registered a CrossFit Darwin team! Don't make me run laps of the Gardens Oval all night alone!!
Thursday 26 Aug - 3 Rnds - 60 Double Under, 10 Cluster
Post WOD recovery time!!A Cluster is a Clean and Thruster combined. So just like a thruster but the bar returns to the ground every rep - they should be fun!!
Wednesday 25 Aug - 1RM OverHead Squat, 1RM Clean
** New Session Time - 4-5pm Mon-Fri **
I thought Nick had secured his place at the top of the Double Under Leader Board at the morning session with 136 - then Sarah replied with a 138 at the 5pm session!! Great DU gains from everyone today.
Was also awesome to see Nicole and Cam get a few kipping pull ups in, Ang doing push ups, Paula doing the WOD as Rx'd (again) and hearing about Marcus and Tanya beginning the Paleo Challenge!!
Tuesday 24 Aug - 60m Overhead Weighted Lunge Walk - 21-15-9 Burpee, KB Swing (24/16), 60m Overhead Weighted Lunge Walk
Sunday afternoon Park WOD.Tuesday is (drum roll)... Max Double Unders in 2 Minutes Day (crowd goes wild!) Will anyone take the top spot on the ladder from Sarah - or will Sarah just increase her lead??
Monday 23 Aug - 30-25-20-15-10 - Burpees, Tyre Jumps, Toes to Bar
A Gymnastics triplet to start the week!Sunday 22 Aug - Open Gym
What are girl push ups? All the chicks at CrossFit Darwin do real push ups!Sunday Open Gym is a good time to come in and practice your Olympic Lifts or catch up on that rocking 3x3 min AMRAP we did on Friday if you missed it!
Saturday 21 Aug - 'Helen' - 3 Rnds - Run 400m, 21 KettleBell Swing (24/16), 12 PullUp
http://www.crossfitdarwin.com/2010/05/wednesday-12-may-helen-3-rnds-400m-run.htmlClick on the link above to read the results and comments from the last time we did 'Helen' on the 12th of May. There are also some times posted on the Benchmark Wall to try and beat tomorrow!
Friday 20 Aug - 3x3 Min AMRAP - 1st - 5 Squat Clean (30/40), 10 Sit Up - 2nd - 4 Push Jerk (30/40), 8 Squat - 3rd - 3 Snatch (30/40), 6 PullUp
There will be 1 Min rest between each 3Min AMRAP.1st ever Muscle Up today for Wakes, Nick and Tom! Great work guys! Thanks to Andrew from CF Brisbane for getting them there - and to Paula for the awesome HandStand coaching!
Thursday 19 Aug - 'Nate' 20 Min AMRAP - 2 Muscle Up, 4 HandStand Push Up, 8 Kettle Bell Swing (24/32),
Yep, a hero WOD.Fear not, there will be Pull Ups and Dips for those who don't have a Muscle Up yet and there are plenty of scaling options for HandStand PushUps.
Awesome efforts from all who got Deadlift PR's and to those who now have a 1 Rep Max. Wakes PR'd by 20kg - now at 180kg and Jen got 120kg as her first ever 1RM attempt - now that is just ridiculous!!
Wednesday 18 Aug - 1RM Deadlift then Tabata Sprints
Paleo Pyramid.Eat like this and your energy levels will increase, time taken to recover from WOD soreness will decrease, you will get sick less often and you will lose excess body weight.
Just trial it for 6 weeks - The Paleo Challenge - Eat real food, it's easy.
Tuesday 17 Aug - 3 Rnds - 30 Wall Ball (8ft/10ft), 30 Squat Snatch (35/25)
I declare Tuesdays 'Max Double Unders in 2 Minutes Day'. We will do this every Tuesday as part of the Warm Up. There will be a Leader Board to keep it interesting!Monday 16 Aug - 'Annie' - 50-40-30-20-10 - Double Under, Sit Up
If you don't have Double Unders yet the scale is 3x single skips.Start practicing your Double Unders and get your name on the Benchmark Wall for this WOD.
Sunday 15 August - Open Gym
A reminder there are now 2 morning sessions (Mon-Fri). A super early one and a kinda early one. Beat the afternoon heat and get your WOD out of the way before work!Saturday 14 August - 'Coe' - 10 Rnds - 10 Thruster (40/30), 10 Ring Push Ups
The Pilcher Kids!!*New session times* Friday 5:45-6:30am and Mon-Fri 8am-9am
Friday 13 Aug - Skills Session
The day I have been dreading has arrived - Jay and Kell are off to NZ for 3 months.I am sure they have been looking forward to it but I will miss them! Jay and Kell have been CrossFitting with me since the Park WOD days (Kell was in our first group of six). These two have transformed from normal people to CrossFit Machines!! How did this happen - Consistency!
Kell and Jay have been super consistent since day 1. They walk into CFD everyday and go as hard as they can in every WOD. The gains they have made have been obvious to all. They are stronger, faster, fitter and have the best muscle tone EVER!! They are an example and inspiration to all of us.
The other reason they are so 'awesome' is because they took the 6 Week Paleo Challenge months ago and have never looked back! I am very proud of you two and hope you have a great time in NZ visiting all the CrossFit Affiliates over there - oh yeah - and doing some work with the NZ Army!
Kell and Jay have been super consistent since day 1. They walk into CFD everyday and go as hard as they can in every WOD. The gains they have made have been obvious to all. They are stronger, faster, fitter and have the best muscle tone EVER!! They are an example and inspiration to all of us.
The other reason they are so 'awesome' is because they took the 6 Week Paleo Challenge months ago and have never looked back! I am very proud of you two and hope you have a great time in NZ visiting all the CrossFit Affiliates over there - oh yeah - and doing some work with the NZ Army!
Thursday 12 Aug - "Cindy" - 20min AMRAP - 5 PullUps, 10 PushUps, 15 Squats
We are kicking goals already - Shelley and Katrina M both got a strict pull up each this morning for the first time - at the end of a grueling 28min WOD! Nice work guys, very impressive!!Wednesday 11 Aug - 2 Rnds - 24 Deadlift (70/50), 24 Tyre Jump, 24 WallBall (8ft/10ft), 24 Bench Press, 24 Tyre Jump, 24 WallBall, 24 Clean (40/30)
The Goal Board is up and ready for your contributions! Write your name and a CrossFit goal you would like to achieve within 4 weeks and we will work on each individuals goal as part of the warm up everyday.Tuesday 10 Aug - 3 Rnds - 10 Ground to OverHead (40/30), 80m Shuttle Run
Ground to OverHead means getting the bar Over Head anyway you like - Snatch, Clean and Press or Clean and Jerk. This is a super fast workout and will be fun! We will also spend some time on the KettleBell learning the exercises I was taught on the weekend.
Sunday 08 August - Open Gym
The KettleBell Course.Timings for Sunday Open Gym is 4-5pm.
Don Stevenson, Level 2 Olympic Lifting Coach, will be there to improve your lifts - I recommend you make the most of this opportunity!!
Saturday 07 Aug - 5 Rnds - 10 OverHead Squat (50/35), 15 Toes To Bar, 20 Sit Ups
One class today - 8-9am.So get out of bed and get your WOD done - or spend the rest of the day wishing you had!!
Friday 06 August - 3 Rnds - Run 400m, 20 SumoDeadLift HighPull (15/25), 30 Tyre Jump (60cm/50), 40 SitUps
This Saturdays afternoon session (3-4pm) is canceled due to a KettleBell Course being held at CFD this weekend. The Saturday 8am session is still on. Sunday Open Gym will be 4-5pm this Sunday instead of 2-4pm.Apologies to all who are affected by these weekend amendments but I promise to repay you by passing on the KettleBell skills I learn over the weekend!!
Thursday 05 August - 1x Snatch, 1x Clean & Jerk. Then a 10min AMRAP - 6x Squat Clean (55/40), 12 Pull Up, 24 Double Under
**New Session Time** - Friday 5:30pm.CrossFit Darwin is now open 7 days a week. This means you can now more easily manage a 3 day on 1 day off (rest day) schedule for your training. 3 on 1 off is widely considered to be the best work/rest ratio for Crossfitters - so now it is up to you to implement. Working out every day is far from ideal - rest is imperative to recovery and strength gains. Consistency is the key, 3 on 1 off works.
Wednesday 04 Aug - 12 Min AMRAP - 9 Tyre Jumps, 7 Ring Dips, 5 Deadlifts (70/50)
Mountain Bike Riding in Charles Darwin National Park today.I only fell off 4 times! Why? Because I don't ride often enough. It is plenty important to stay on top of activities like bike riding and any sport that requires a level of skill or we get very rusty, very quickly - and it hurts!!
Tuesday 03 Aug - 3 Rnds - 50 Double Unders, 25 Wall Balls (2 fer 1)
Bruce's range of movement before a 2 min shoulder mobility drill and his range after - Nice!!
If you do not have Double Unders yet the sub is 3x single skips. What is '2 fer 1' you ask - good question - 2 squats for every throw - easy! If you can not master these in the warm up then normal Wall Balls will be the sub.
Subscribe to:
Posts (Atom)
