Wednesday 02 June - Shoulder Press 5-5-5-5-5

Two small announcements tonight: firstly there is now an additional Saturday Class from 3pm to 4pm and secondly on the right hand side bar there is now a 'results' section. Click on the picture and it will take you to an album of snapshots of the whiteboard from each night with the results on it. Jay and Kell if you think I am doing this because you two can't remember your times then you would be right!

Tuesday 01 Jun -"Arnie" 21 TGUs - Right Arm, 50 Swings, 21 OHS - Left Arm, 50 Swings, 21 OHS - Right Arm, 50 Swings, 21 TGU's Left Arm

From the archives Kel demonstrates a text book Turkish Get Up (TGU)
An OHS is an Over Head Squat, only this time it is with a Kettle Bell, not the Bar.
Turkish Get Up ? What the hell ?

Monday 31 May - 50 Front Squats 60/45 - A 10 Double Under Penalty Every Time The Bar Touches The Ground

Eva T with a text book Front Squat!

Sunday 30 May - CrossFit Darwin Rest Day

mmm they look good enough to eat, a shame they aren't Paleo... now go and rest or read the CrossFit Journal before I give you a WOD to do. Or if you did not feel the Tabata love yesterday then you are to today!

Saturday 29 May - Tabata Something Else

The CrossFit Pyramid shows activities in order of emphasis, time expended and resources required. From what we have done so far this should ring true, we spend more time strength and conditioning (Angie/Fran) than we do Olympic lifting (7x 1 clean and jerk). So when you can't get to CrossFit Darwin, or don't have equipment then generally we should focus at the bottom of the pile. First and foremost eat right, then, if you can, do some strength and conditioning training like; Tabata something else:

1 round Tabata Squats (20 seconds work/10 seconds rest/ 8 rounds/total time 4 minutes)
run 400m
1 round Tabata Pushups (20 seconds work/10 seconds rest/ 8 rounds/total time 4 minutes)
run 400m
1 round Tabata Situps (20 seconds work/10 seconds rest/ 8 rounds/total time 4 minutes)
run 400
1 round Tabata Burpees (20 seconds work/10 seconds rest/ 8 rounds/total time 4 minutes)

Friday 28 May - CrossFit Darwin Rest Day

See, we are not the only ones practicing handstands - everyone is doing it!!

CrossFit Darwin is CLOSED SATURDAY while I am in NZ. I will be posting a WOD you can all do at home, the park or the beach so no-one misses out!

Thursday 27th May - 3 Rounds - 60sec L Sit, 30 GoodMornings, 60 SitUps, 30 BackExtensions

Nice work on Fran, it doesn't get any more CrossFit than her.