If nothing is wrong with your shoulders, benches are fine. But when someone asks me about rotator cuff injuries, I assume they're not asking for their cat.
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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
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 yetWOD 16/3/10 – KB
Posted by admin on March 16th, 2010
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
Posted by admin on March 15th, 2010
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
Posted by admin on March 13th, 2010
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
Posted by admin on March 11th, 2010
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
Posted by admin on March 10th, 2010
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
Posted by admin on March 9th, 2010
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
Posted by admin on March 6th, 2010
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
Posted by admin on March 6th, 2010
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
Posted by admin on March 5th, 2010
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
Posted by admin on March 4th, 2010
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
