The women at the UFC Fan Expo last year do “Jackie”
Steve will be running a class on Friday morning and we have a little treat for those unable to make the trip over the Wollongong for the Regionals
Workout 1
“Jackie”
1000m row
50 thrusters (20/15)
30 pullups
rest 15mins (roll out, get mobile)
then
“Mackie”
1000m run
50 SDHP (24/16)
30 HR Pushups
post times to comments
Last reminder that the gym will be closed Thursday night and Friday night due to the CrossFit Games Regionals over in Wollongong. All the best to Amanda competing in the individual competition and to Lucy, Jenny, Sharon with Nath, Adam and TH in the Teams competition, the scoreboard on the games website will be getting updated in real time so you will be able to follow all the action as it happens (and Ill do my best to throw some updates online, keep an eye on the CrossFit Adelaide facebook page)
Workout
Power Clean + Push Jerk
3,3,3,3
rest
3 rounds for times
200m run
10 shoulder to overhead (40/30)
200m run
10m handstand walk (or 3 wall walks)
rest 2min between rounds
post loads and times to comments
posted this video before but it is still probably the best pistol video on YouTube
Reminder that the gym will be closed Thursday and Friday nights this week due to the CrossFit Games Regionals in Sydney, you can follow all the action here . Another reminder to use the timetable over on the left to try and book into classes, there will be a large BOOK NOW button up on the site soon.
Workout
Deadlift
1,1,1,1,1
“Annie get your gun”
50-40-30-20-10
Double Unders
4-8-12-16-20
Pistols (Alt legs)
post loads and time to comments
Powerlifting in prison, reckon Id be a bit scared of the spot tho on the squats
Workout
Press
1,1,1,1,1
rest
4 rounds for reps
30sec battle ropes
30sec rest
30sec rower (metres)
30sec rest
30sec situps
post loads and reps to comments
Diane – 96secs
Opening hours for Regionals weekend :-
Thursday morning – as normal
Thursday afternoon – CLOSED
Friday – 6:15am class only
Friday afternoon – CLOSED
Saturday – 9:30am class
Monday – 6:15am class only
Monday 2pm – gym open as normal
Remember you will be able to follow the leader board live @ www.games.crossfit.com as the action happens over the weekend.
As mentioned on the weekend we are starting to test our class booking session – we will be fully implementing this in the near future. Please click on the Timetable link to the left or click here to set up a login and book yourself into a class, if you could try booking yourself in for sessions this week and let us know of any issues you have with the system it would be much appreciated.
Workout
Back Squat
1,1,1,1,1
rest
3min max wall balls
rest
EMOM for 10mins
5 // 10 // 15 pullups (pick # based on ability)
post loads, reps and pullups to comments
wow most ridiculous looking bar and weight setup ever!
Hopefully most of you have filled in our Services Survey if you havent please find 5mins (or less if your a survey filling out weapon), there has been loads of great stuff to come out it already and we’re going to be bringing in some new stuff over the next few weeks to make CrossFit Adelaide even better for you guys. One of the things we’re going to be using soon is a class booking system so we can track when the busy times are and who is showing up (so we can keep you a little more accountable for your training 
) The system is already up on the website and although we wont be using it fully just yet it would help us out if you could hop on there as of now (as in today, this morning, this sec) and try booking yourself in for a class(es) so we can start troubleshooting the system.
To book into a class all you need to do is head to the timetable page or click here please email ben@crossfitadelaide.com with any issues you have with the system.
Apart from that it is Saturday morning and its time to partner up and get amongst it! A reminder that next weekend is the CrossFit Games Regionals and the gym will have reduced opening hours from Thursday – Monday morning, full details will be up here and on the whiteboard at the gym
Workout
With a partner
6min
Max SDHP (50/35)
rest 5mins
12min AMRAP
In a team of 4, using only 1 med ball
1 wall ball
1 burpee
2
2
3
3
etc
etc
post # reps to comments
A bit of a retrospective from last years CrossFit Games
Workout
Thruster 3RM
spend 8mins building to a 3rep max, advanced working from floor
rest
“Frelen”
21-15-9
Thrusters (40/30)
KB Swings (24/16)
Pullups
400m run
post loads and time to comments
and this is her warmup….
We want do our best to provide the best possible service to our members so we are running a survey about our current services and things you might like to see appear at the gym, here is the survey
it would be much appreciated if you could take 5mins out of your day to fill it out so we can try and improve what we do for you guys
Workout
Deadlift
4 sets of 1.1.1 (10sec between reps)
rest
10min max double unders
every break perform 5 v-ups
post loads and reps to comments
Chigishev 200kg snatch in slow motion – perfect example to learn from
There have been some really solid improvements with peoples snatch (insert childish giggle here) and overhead squats lately, going to hopefully continue that trend over the coming weeks and todays session of heavy pulls and presses to improve the lockout position should help continue the trend
Also we’re about to open up for bookings for our next CrossFit Endurance program kicking off May 30th, this one convieniently kicks off 12 weeks before the Adelaide Marathon, if you’ve ever had the (strange) desire to run a marathon nows the time to think about getting ready and going for gold
Workout
Snatch Pulls
5,5,5,5 (aim for 110% of snatch)
Snatch grip push-press
5,5,5,5 (2sec lockout)
rest
100 OH walking lunges (20/15) – every 10 steps do 5 burpees onto plate
holy hell, some serious MTB action
Workout
Back Squat
3,3,3,3 (work up to 3RM)
rest
in teams of 2 (alt exercises)
5 rounds of
500m row
30 box jumps
20 toes to bar
