apparently doing 1000 burpees is a stupid thing to do..
Workout
20min AMRAP
alt exercises w/ partner
5 power cleans (65/45)
10 toes to bar
15 wall balls (10/8)
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apparently doing 1000 burpees is a stupid thing to do..
Workout
20min AMRAP
alt exercises w/ partner
5 power cleans (65/45)
10 toes to bar
15 wall balls (10/8)
post # rounds to comments
Usain Bolt goes for a windmill dunk after a Bulls game
Workout
3 pos snatch
-high hang
- below knee
- floor
5 sets / 2 min rest between sets
rest
10min to complete
100 hand release pushups (bOh)
in remainding time – max double unders
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CrossFit Adelaide in conjunction with Massivejoes.com is please to announce our first Supplementation for CrossFit Seminar on Feb 15th @ 6:30pm. Dietary supplementation is an area that has a lot of confusion for people, what should you be taking pre-workout, during a workout, post workout, for muscle gain, for weight loss, to generally train more like animal? So we’ve been working with Massive Joes Nutrition to look at which products specifically work best within a CrossFit environment to get the best results, if you’ve ever walked into a supplement store you know it can be a confusing if not daunting experience – so the aim of this seminar is to deliver some straight forward information about what works, what doesnt to get the most out of your training. Correct supplementation will take your results to the next level while incorrect use of supplements will do nothing for your results (and result in some very expensive pee), this seminar aims to take some of that guesswork out of the equation
This will also give you the opportunity to ask all the questions you wanted to ask about proteins, creatine etc (but were too afraid to ask).
The seminar is completely free and will run for approx 1hr (provided the Q & A doesnt get out of control), I do ask that you register your interest in attending either via the comments section for this post or via the whiteboard at the gym so we can get a gauge of numbers and cater accordingly.
post interest in attending and anything particular you would like included in the seminar to comments

hello Australia
Remember tommorrow is Australia Day so only one session @ 10am, there is no Tough Mudder workout Saturday that will be what we are doing on Thursday, those that have been doing the TM workouts can testify your in for a bit of a treat (a reasonably long treat at that…)
Workout
6 rounds
4-6 Front Squat
rest 10sec
2 suicide runs
rest 10sec
10-12 strict pullups
rest 3 mins between rounds
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As a bit of a launch into the CrossFit Games Open and for everyone to get a chance to check out the new space @ CrossFit East Adelaide we will be running a Partner Games Day / Open Dayon Sunday Feb 12th. The comp is open to male/male, female/male or female/female pairs, there will be open and intermediate divisions but no separation of types of pairs (ie male/male pairs will compete against mixed etc) – weights will be scaled for female competitors to make it fair.
There will be 3 workouts and we’re looking at running from 9am – 1pm with a bit of BBQ action, its going to be a bit more of a low key affair than the Fit Wars events, its a good chance to chuck your hat in the ring before the Games and compete with a friend (and blame them if you get smoked :- ) ) Its going to be very strictly limited numbers for entry so if your keen put your name up on the board at the gym (if you need a partner let me know and i’ll find someone). Its only $10 p. person and should be a fun day out.
Motobike vs MTB bike trials
Workout
on the min for 5min
3 clean and jerk AHAP
on the min for 5min
2 clean and jerk AHAP
on the min for 5min
1 clean and jerk AHAP
rest
10 x 20/10
double unders (for speed)
pushups
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Reminder that Thursday is a public holiday, there will be no regular sessions but there will be a workout @ 10am, fair warning tho it will be our Tough Mudder workout for the week and not a public holiday stroll…
Workout
for time
1000m row
50 thrusters (20)
30 pullups (CTB for advanced)
750m row
35 thrusters (20)
20 pullups
500m row
20 thrusters
10 pullups
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Fitwars Promo 2012 from Optic Factory Productions on Vimeo.
Bit of a head s up – first Fit Wars will be returning in 2012 just after the CrossFit Games Open but to wet your appetite before then we will be running a Games/Open Day over at CrossFit East Adelaide Sunday February 12th. It will be a partner competition with 3 workouts, there will be super limited entries available for this so
Workout
With a partner complete the following for time, while one partner works, other runs 200m
100 pullups
100 KB Swings (24/16)
100 Double Unders
100 Overhead Squats (40/30)
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5 reps isnt so bad is it?
Workout
Power Snatch AHAP
3 reps on the min for 10min
rest
Box jumps AHAP
10 reps on the min for 5mins
rest
Burpee Broad Jump for distance
5 reps for distance
post loads to comments