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.
Monday 02 Aug - 5 Rounds - 5 Squat Clean Thruster (40/60), 10 Chest to Bar Pull Up
I know it's been a while, just in case anyone has forgotten this is the entrance to the compound! Look familiar?? See you all tomorrow!
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