Featured Posts

Timetable Changes

There are going to be a number of timetable changes commencing in the next week.  The timetable page of the site will be updated shortly with the new timetable and I will have copies of it available at the gym from Tuesday. Firstly the Saturday morning beginners class is going to be replaced with

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CrossFit Foundations

CrossFit Foundations

UPDATE : Start date has been revised to Friday 19th.  There will not be Foundations sessions over Easter, extra sessions will be added to the end. There are a couple of places left if anyone wants to get on board but I need to know asap. One of the hardest things for people when it comes to Cr

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Grass Fed Meat Co-Op

Grass Fed Meat Co-Op

With a lot of people adopting a more Paleo approach to their eating, it results in seeking out higher quality food sources especially in the meat stakes. I wanted to float a bit of an idea around thats a bit more common practice at CrossFit gyms in the US (I havent heard of any doing it here yet

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Accountability Challenge OVER!!!

Well thats right, its finally done and dusted! Bit unfortunate that there has been so much going on at the same time as the Challenge finishing up, but it is now well and truly officially done. Firstly congratulations to all those who stuck it out thru the 6-7ish weeks and embraced the challenge, s

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WOD 16/3/10 – KB

Workout

3 rounds for time

10 KB Snatches e/s (24/16)

20 Pullups

30 Goblet Squats (24/15)

post time to comments

WOD 15/3/10 – Overhead Squat

Workout

Overhead Squat

5,5,5,5,5

rest 5min

7min AMRAP

7 KTE (no kip)

7 weighted situps (10/5)

7 back ext

post loads and rounds to comments

Crossfit Sectionals Newsfeed

The CrossFit sectionals are on today, im going to do my best to update here frequently thru out the weekend as to how everyone is going. Remember we are laggin a couple of hours behind so we only just on the way to the venue now.

WOD 11/3/10

Workout

10-9-8-7-6-5-4-3-2-1

1 arm KB swing (24/16)
KTE
Burpees

post time to comments

WOD 10/3/10 – CFT

yup, Im back and its on.

Workout

“CrossFit Total”

1RM Back Squat
1RM Press
1RM Deadlift

post loads to comments

damn.

WOD – 9/3/10 – Tune Up

No need to record weights or times tonight, focus on form and hitting the exercises with intent. Standard weight for all barbell exercises is 40 for men and 30kg for women, scale as required so sets can be completed unbroken with good form.

Workout

Squat Clean
5,5,5

Hang Power Clean
5,5,5

Split Jerk
5,5,5

3 x 10 pullups (unbroken) rest as required

3 x 15 air squats (unbroken) rest as required

3 x 20 situps (unbroken) rest as required

post any thoughts about how your body is feeling and how your currently performing to comments

Morning WOD – 8/3/10

The gym is closed this Monday due to the public holiday, but I (Kev) will be running an outdoor session at 10am for those who are interested. Meet by the pullup bars next to the North Adelaide fitness track, just off War Memorial Drive. It is just behind the archery range. See the map below:


View My Saved Places in a larger map

Workout

6 rounds of 3 minutes:

run 400m

max burpees

2 minutes rest between rounds.

Post number of burpees each round to comments.

WOD – 6/3/10

Busting out the classics (yes it is just one round). Situps are janda with soles of the feet together

Workout

‘Angie’

100 pullups
100 pushups
100 situps
100 squats

post time to comments

rinse it out!

NOTE: The Wing Chun Academy is closed this Monday public holiday, so there is no regular class this Monday evening 5:15pm. I am considering running an outdoor session on Monday morning around 10am. I’ll work out the details and post to the website sometime on Saturday afternoon/evening.

WOD – 5/3/10

Workout

Power Clean

3,3,3,3

rest

8 min AMRAP

4 HSPU
8 KB Swings (32/24)
12 toes to bar

post loads and rounds to comment

and a fantastic victory dance to boot!

WOD 4/3/10 – 2mins

Possibly the longest 2mins of your life…

Workout

3 rounds of
2mins max reps Hang Squat Snatch (30/20 )
rest 1min between rounds

3rounds of
2mins max box jumps
rest 1min between rounds

3 rounds of
2mins max double unders
rest 1min between rounds

post reps to comments