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CrossFit Foundations
One of the hardest things for people when it comes to CrossFit can be figuring out just where to start. Often people that already train at CrossFit want to get friends/family involved and spread the good word but arent sure the best way to kick start things especially if they arent currently exerci
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
Accountability Challenge Update
We're a couple of weeks into the Accountabilty Challenge and its fantastic to see how everyones travelling along. The main thing Ive observed so far is that it is making people think about what they are doing in terms of eating and recovery, this is a really important step to getting everythinWOD – 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
WOD 3/3/10 – Squat n Cindy
Posted by admin on March 3rd, 2010
Focus on getting deep in the overhead squat and maintaining the vertical torso.
Workout
Overhead Squat
5,5,5,5,5
rest
10 rounds Cindy AQAP
5 pullups
10 pushups
15 squats
post loads and time to comments
28rounds, tidy.
WOD 2/3/10
Posted by admin on March 2nd, 2010
One of the WODs from last years Australiasian Qualifiers, I believe a couple of you may have attempted this when it came round first time, Josh do i remember rightly you doing this in the static dip station and with a 16kg KB?
Workout
3 rounds for time
10 clean and jerk (60/40)
15 ring dips
20 KB swings (24/16)
post time to comments
WOD 1/3/10 – Front Squat
Posted by admin on March 1st, 2010
For the press cluster, it is a set of 3 reps, but the bar is racked in between each rep briefly.
Workout
Front Squat
3,3,3,3 + max pullups each round
Press Cluster
1.1.1 x 5
rest
5 rounds
12 squats
12 pushups
post loads and time to comments
Morning WOD – Nancy
Posted by admin on February 28th, 2010
Remember, there is no morning class tomorrow (1/3/2010). However, here is a little number for you to tackle on your own if you are keen:
“Nancy”
5 rounds:
run 400m
15 Overhead Squats (40/30)
If you have no access to weights, instead of the overhead squat, try substitute 5 HSPU + 15 air squats with your fingers interlaced and hands behind your head (AKA, the “prisoner squat”).
Post time to comments.
WOD 27/2/10 – same same but
Posted by admin on February 27th, 2010
For this one there is no extra rest between rounds, the clock just runs continuously, 20secs of work, 40sec of rest. It is 1:2 work to rest so you should be going all out for those 20secs
Workout
5 rounds for max reps, 20sec on 40sec off
- close grip pushups
- hang power clean (60/40)
- box jumps
- pullups
post total reps to comments
commentary is a bit poo but still makes interesting viewing
