Crossfit Adelaide WOD

New Website - Moving Day

2009-05-04T11:33:00.003+09:30

-News-

Time to update your bookmarks - the new website is up and running. There is still quite a bit of content to be ported over - links, media etc, but the site is operational and will be getting refined and tweaked over the coming weeks. As of today there will be no more news or workouts posted here, everything will be on the main site, this site will be left up as an archive but from now all WODs will be posted on - www.crossfitadelaide.com

So get on over there and check it out!

GreenBelt

2009-05-03T17:19:00.002+09:30

-News-

Congratulations to the guys who got out today and gave the 10km event as part of the Greenbelt Half Marathon a go. It was an awesome day weather wise and coupled with a nice rolling course made for a good day out. I believe apart from myself there may have been PB's all round? I know Mat took a few mins off his best, Steve, Kevin and Josh also put in a strong showing.

Workout

Run 10km

post time to comments

Saturday

2009-05-02T07:13:00.003+09:30

-News-

Got a workout this morning that is just the ticket to get ready for a 10km run tommorrow morning.

Workout

100 Swings
100 Situps
100 SDHP (30/20)
100 Wall balls (10/8)

post time to comments

Limited Edition T's

2009-05-01T15:12:00.003+09:30

-News-

To coincide with the launch of the new and improved website next week & the South Australia Heaps Good promotion that is going on at the moment, there is going to be a limited run of "crossfitadelaide.com HEAPS FIT." shirts. Taking pre-orders now, let me know asap if your keen for a uniquely South Australian bit of CrossFit.
Hope every is revved up and good to go for Sunday's run, the forecast is looking okay for the weekend, around 18 degrees, as long as it isnt raining like it is at the moment Ill be happy. Quick reminder tommorrow morning there are two sessions, 10am regular CrossFit and 11am Elements/Beginners.

Workout

Snatch grip deadlift

3-3-3-3-3

Overhead Squat Ladder (30/20)

1-10

post loads and times to comments

Thrusters - representing all that is good

2009-04-30T11:06:00.003+09:30

-News-

Video could probably be considered a little NSFW (not safe for work) but i figure that sort of workplace would have YouTube blocked anyway. Video is a nice bit of subtle CrossFit humour, with Hilter hating on thrusters, there will be a patriotic pile of them tonight.

I think the car pool arrangements are all sorted for the run on Sunday, if anyone is still after a lift there, back or otherwise let me know asap.

Workout

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

Thrusters (50/35)
SDHP (50/35)
Burpees

post time to comments

Nate

2009-04-30T05:39:00.002+09:30

-News-

Sorry a bit of a delayed Wednesday night post, few dramas yesterday afternoon. Tonight was one of the hero workouts which are notoriously brutal. Nate is normally done with 32kg KB for guys and 24kg for women, that was scaled due to the 32kg KB's not arriving till later in the week. The muscle ups were scaled with the rings set lower for transitional muscle ups. I also reversed the reps for the HSPU and the muscle ups due to the transitional muscle ups.

Workout

'Nate'

20mins AMRAP

2 muscle ups
4 HSPU
6 KB Swings

post # rounds to comments

The Titus

2009-04-28T15:18:00.003+09:30

-News-

Todays workout is dedicated to the birthday of Titus, someone who's been following the blog for a while and just because your not in Adelaide doesnt mean you wont get a workout with your name on in and having other's curse you as they suffer through it. Btw I didnt have an age to work with so going with a BW theme.
New website is almost together, it is working just sorting out a couple of minor cosmetic issues and getting the content in and it will all be good to go. Dont forget the Greenbelt Run this Sunday, if anyone is interested in carpooling up to the start line from the city, either leave a comment here or pop your name up on the board at the gym.

Workout

'The Titus'

6 rounds for time of the following :-

10 Deadlift (60/40)
10 Hang squat cleans (60/40)
10 Lunge Steps (20/10kg weigh disc overhead)

scale weights as required

post times to comments

Workout Monkeys

2009-04-27T11:04:00.004+09:30

-News-

One of the things I find interesting about CrossFit is how it is often the most unexpected workouts or exercises that crush us the most. A workout will come up and it will seem fairly mundane but will somehow leave you a devastated twitching mess at the end, occasionally the pendulum swings the other way and a workout which looks on the surface to have come straight from the garage gym of satan isnt nearly as bad as expected, but this is not a common event
One of the things that people seem to learn fairly quickly with CrossFit is that the less there is written on the whiteboard and the less equipment there is set up for the workout, the more scared they should be. There in lies one of the benefits of anyone new to CrossFit, the blissful ignorance of the suffering that 'Fran' or FGB can bring. Which brings me to my point and to the picture of the monkey up top, after doing CrossFit for a while you know what workouts & exercises you like and the ones you really dont like. Unfortunately the CrossFit prescription of constantly varied means that on a very regular basis you must do things you do not like, and herein lies one of the beauties of CrossFit, on a regular basis you get the opportunity to get the monkey off your back and become a more rounded athlete.
For me the workout monkey is "Barbera", there is nothing outrageous in the workout just bodyweight movements, Im not adverse to any of them yet when they come together in this workout i really really hate doing it and it seriously messes me up, but I dont avoid it, when it comes up I do it and I like to think that each time it comes up I hate it a little less (not much but a little).

What is your workout/exercise monkey, has it got better/worse over time and do you think you'll ever shake it?

Workout

'FGB v2.0'

30-25-20

Wall Balls
SDHP (30/20)
Box Jumps
Push-press (30/20)
Squat Thrusts

post time to comments

ANZAC Day

2009-04-25T11:14:00.002+09:30

-News-

Pretty wet and wild out there, credit to those who got up and braved the conditions to attend dawn services and the march thru the city. Was planning to use one of the hero WOD's today for ANZAC Day but in lieu of the gym being open have come up with a bodyweight special for today.

Workout

10 rounds for time of :-

10 Pullup KTE Burpees (Do a burpee, jump to bar, do a pullup then a knees to elbow = 1 rep)
200m run

post time to comments

No ANZAC Day Sessions

2009-04-24T11:11:00.003+09:30

-News-

Ive checked with the Wing Chun Academy and they are not open at all on Saturday due to ANZAC day and with a pretty grim weather forecast out for the whole weekend there will not be any sessions running this Saturday morning.
Its a bit inconvienient but there is not much that can be done about it, there will still be WOD posted on here for people that still want to train at home or wherever. Makes more of a reason to come in and train tonight, see everyone there.

Workout

50 @ 50

50 reps for time :-

50kg overhead anyhow

post time to comments

New Site

2009-04-23T15:48:00.002+09:30

-News-

One for all the geeks out there, Ive finally got my FTP issues sorted out and now have WordPress installed on the server and am now all over getting the new and improved site up and running. WordPress makes it far easier to publish content than the existing site and as a result I will be looking to add more content, more frequently to the new site. One of the sections I'm thinking about adding to the new site is a daily Zone recipe, this would be an area where a Zone meal suggestion would be posted each day as well as people being able to post up Zone meal hits and misses. There will also be an upcoming events page where things like the Circus Workshop, Greenbelt Run etc will be laid out.

If anyone has any suggestions for content or areas they would like to see on the new site please post to comments.

Workout

4 rounds for time

10 pullups
15 burpees
20 deadlift
25 double unders

post time to comments

Power Snatch

2009-04-22T21:31:00.004+09:30

-News-

Its actually a public holiday on Saturday, training will still be going ahead providing that the Wing Chun Academy is open. The forecast is for fairy crappy whether over the weekend so if the Academy is shut over the weekend then Saturdays session's may need to be cancelled. As soon as details are confirmed I will post them up.

Workout

30m walking lunge
21 power snatch (30/20)
21 overhead squat (30/20)
30m walking lunge
18 power snatch
18 overhead squat
30m walking lunge
15 power snatch (30/20)
15overhead squat (30/20)
30m walking lunge
12 power snatch
12 overhead squat
30m walking lunge
9 power snatch (30/20)
9 overhead squat (30/20)
30m walking lunge
6 power snatch
6 overhead squat

post time to comments

Two for Tuesday

2009-04-21T16:11:00.004+09:30

-News-

As with last night running with a two for one special on workouts, this time its extra value for money on 2 short AMRAPs. Again going to be making sure movements standards are strictly enforced, mainly bodyweight movements tonight and these are the ones that it can be the easiest to develop bad habits in.
On other news the Greenbelt Half Marathon is looming up quicker than I thought, I believe it is actually next weekend so if you havent got your entry in I would suggest getting it in ASAP as there is often a surcharge for entering closer to the date. Will work out some sort of car pool arrangement for getting to the start line during next week. Just had a look at last years finishing times for the 10km event - 1st 37min, 2nd 39min and 3rd 40min so it looks as if you go under 4min km's you've got a good chance of getting a place... :-)

Workout

20 inverted burpees for time then :-

10mins AMRAP

8 M/B cleans (10/7)
8 pushups

rest 4mins

8 box jumps
8 situps

post # rounds for both workouts

Met Con Monday

2009-04-20T15:49:00.002+09:30

-News-

Get ready to start the week with a couple of short hard met con workouts. The only way to start the week!

Workout 1

1-10 Thrusters (40/30)

bar must be placed on the ground between sets, sets cannot be broken ie when on 5, you must complete the 5 reps straight thru, if you break the set, you must restart the set of 5.

for time

Workout 2

3 rounds for time:-
15 swings (24/16)
20 wall balls

post times for both to comments

It Doesnt Count

2009-04-19T09:56:00.002+09:30

-News-

It can be one of the more annoying phrases to hear during a workout "it doesnt count", but when a rep isnt a complete ROM (range of motion) it really doesnt count. When training CrossFit we are striving for quality of movement in everything we do, from gymnastics to weightlifting and everything between. Funnily enough it is often the most fundamental and most used exercises - the bodyweight ones, squats, pushups, pullups etc that are most frequently cheated on. Going to be pushing the theme of "it doesnt count" this week to get everyone being more accountable for the quality of their reps during workouts.

Workout

20mins AMRAP

20 SDHP
6 mountain climbers (l+r = 1)
6 box jumps (80/40)
6 burpees

post # and partial rounds to comments

Friday Night Workout

2009-04-18T07:28:00.004+09:30

-News-

Sorry missed putting the workout up yesterday, with the new site it wont be a problem as it will be set up to automatically post the WOD at a certain time.
Reminder that it is the first week of having 2 Saturday classes this morning, the normal class has moved forward to 10am (or as close to as the gym opening allows) and another at 11am which will be an Elements class for beginners or otherwise to work on improving/learning movements. Feel free to use this time to work on any weak skills.

Workout

Strict Press
5-5-5-5-5
Push-Press
3-3-3-3

'Annie'
50-40-30-20-10
Double Unders
Situps

for time

post loads and time to comments

Thursday sessions

2009-04-16T11:02:00.004+09:30

-News-

Just a quick reminder that there ARE sessions on tonight, starting from tonight there will be a 5:15pm & 6:15pm session every Thursday evening. Friday night there will just be the one session at 5:15pm.

Looks like there are going to be a decent showing of CrossFit people giving the 10km Greenbelt a go, those who havent entered yet you have until the 28th April to either enter online @ SARRC or in person at the SARRC office on Wakefield Street, alternatively give me your completed entry form and Ill run them into the office early next week.

Workout

2mins per exercise, no rest between exercises
2mins rest between rounds, 2 rounds going for max reps

- SDHP (20/15)
- Thruster (20/15)
- MB Clean (10/8)
- Double Unders
- Pullups

post reps each round to comments

Karen

2009-04-15T14:50:00.004+09:30

-News-

Im in the process of converting the whole site over to WordPress, that may or may not mean anything to you but basically it will equate to the site being more user friendly and will include some cool new features. The new site isnt ready to go live yet but when it does come online bear with me if there does happen to be a little downtime for the site here and there while the bugs get ironed out.
Tonights workout is a classic benchmark with balls.

Workout

'Karen'

150 wall balls (10kg/7kg)

post time to comments

Back to Normal

2009-04-14T08:51:00.005+09:30

-News-

Back to normal as of tonight, in the Wing Chun Academy for 2 sessions 5:15 & 6:15pm. Was good to see a few people out and hitting Mt Lofty yesterday, hopefully the legs have pulled up alright from the vicious ascent & descent. A quick reminder that there is a 10km event as part of the Green Belt Half Marathon coming up on May 3rd, seeing how everyone belted up the hill yesterday I think there are a few people capable of putting in some pretty slick times over the 10km course, I've got entry forms at the gym if anyone is keen to give it a go (Josh and Emily after Mondays run I'm looking at you..)

Workout

Overhead Squat

5,5,5,5,5

finisher :- 6mins AMRAP
1 pushup / 1 situp, increment reps by 1 each round, ie 1,1, 2,2, 3,3

post loads and rounds to comments

2009-04-12T14:34:00.002+09:30

View Larger Map

-News-

Okay there should be a map above (all going to plan) giving directions to Waterfally Gully. If there isnt, just hit up whereis.com and look for Waterfall Gully Road, once up there just drive along Waterfall Gully Road till you get to the carpark at the very end, from memory its about a 2km long road. We'll meet at the edge of the car park nearest the start of the walking trails at 9am, I think there is some sort of map/sign thing there, Ill have my phone with me so if you dont spot us just drop me a line.
It s going to be a low key affair, feel free to walk or run up, going to be awesome weather for belting up Mt lofty and if you've never done the climb it is definately worth doing. See everyone whose up for it tommorrow morning.

Saturday Session

2009-04-11T17:03:00.003+09:30

-News-

Well it appears the Wing Chun Academy was not open this morning, Im pretty sure it was opening at some stage today but obviously not at a time convienient for us. Turned out for the best tho as it was an absolutely awesome day to be outside and training, might as well make the most of the weather and being able to get outside while we still can.
A few people were keen for a workout on Monday so going to head up to Waterfall Gully and blast up Mt Lofty which for those who've never done it is a fairly steep 3.2ish km trail. Ill post up an exact meeting time and place along with a google map tommorrow at some stage but it'll be some time in the morning around 9am. Even if you dont want to run it, feel free to come along as there are a couple already just planning to walk it, if the cafe there is open we'll hang about after for a coffee as well.

Workout

3 rounds for time :-

400m run
21 burpees
60 double unders (4 to 1 singles sub)

post time to comments

Murph

2009-04-10T09:03:00.003+09:30

-News-

What better way to welcome in a long weekend than with the hero workout with one of the worst reputations getting around "Murph". There are a couple of ways to do this workout, by partitioning the reps of the pullups, pushups and squats (breaking them up into sets of 5-10-15 of each) or by going straight thru all the reps of one exercise before moving onto the next. It is a tough workout either way but going thru unpartioned does make it is even harder.
Part of doing this workout as prescribed involves wearing a 10kg vest for the duration, I unfortunately do not own a pile of 10kg vest's but if for some sick reason you happen to own one or have some other cumbersome piece of clothing you feel like wearing bring it along.

Workout

"Murph"

1.6km run
100 pullups
200 pushups
300 squats
1.6km run

post time to comments

Rest Day

2009-04-09T09:36:00.002+09:30

-News-

Well there it is folks, Anthony 'Muscle Up' Morgan has nailed it, no crazy heaving effort just a few quiet moments of pondering the technique and Ant steps up and put together a rather tidy muscle up straight off the bat. Congratulations Ant - as promised a custom bobble head action figure is coming your way.
Now the first one is out the way Im looking for the flood gates to open and a lot more people to start nailing them and start stringing multiples together. Enjoy the rest day, tommorrow there is a workout 10am, for those going away for the Easter break - go easy on the booze and chocolates, stay safe and see you back next week.

Easter Weekend

2009-04-08T11:27:00.003+09:30

-News-

There will be a workout on Good Friday (I dont know how good its going to be after the workout...), I believe the Wing Chun Academy is shut so we will be down at the Hackney Road fitness track using everyones favourite hand shredding swivelling pullup bar, it'll be a 10am start so people can get a bit of a sleep in from the night before but leaving plenty of time free for the rest of the day. Anyone that doesnt know where the Hackney Road track is hit me up for directions.

Also Ive only got a couple of medium t-shirts left in stock so Im about to place an order for some more, if anyone is after a specific colour/size let me know and Ill put it with the next order, will have a few more of the ladies shirts in this order. Will order more of the muscle shirts if people want them but i wont be getting any more normal singlets as they are a bit of a odd cut and not that good, will look at getting a Coolmax material singlet from another supplier down the track if there is interest.

Workout

7 rounds for time :-

10 SDHP (40/30)
10 ring dips

post time to comments

Heavy

2009-04-07T13:10:00.005+09:30

-News-

Hitting up one of the most important lifts at the gym tonight, the video above has Coach Glassman laying out some of the reasons the deadlift is so important, it also demonstrates some nice deadlift technique. For those that have plently of deadlift experience, it will be a chance to push for a new PR, for those that arent so experienced it will be a good opportunity to refine a movement that is fundamental to many others. Two sessions tonight 5:15 & 6:15pm.
Only 4 spots left for the Circus Workshop so if you havent put your name down for it please do so by the end of the week

Workout

Deadlift

3-3-3-3-3-3

post loads to comments

Fran

2009-04-06T21:19:00.004+09:30

-News-

First night indoors and a CrossFit classic, 'Fran', a few people have hit this one up before so went thru with recommended weight. Hoping to get extra pullup bars installed in the venue in the not too distant future so expect pullups to make a much more frequent appearance in workouts, this will mean rapid increases in peoples pullup numbers as they get more opportunities to refine techniques.
Also it looks like the Circus workshop on the 10th of May is going to a bit later in the afternoon (originally scheduled for 3pm) due to the availability of their trainers due to rehearsals, I'll let everyone know as soon as this is confirmed, hopefully this doesnt cause too much inconvienience.

Workout

'Fran'

21-15-9
Thrusters (40/30)
Pullups

post time to comments

compare to previous results

Congratulations Games Qualifers

2009-04-05T20:01:00.002+09:30

-News-

The Australiasian leg of the CrossFit Games qualifiers have been run and won, congratulations go to :-

Tamaryn Venter (CrossFit New Zealand)
Nadine Burns: Ignite Fitness (Sydney)
Chris Hogan: CrossFit Melbourne
Steve Willis CrossFit Effects (CFX)Sydney

These guys will now go on to represent the region at the CrossFit Games July 10-12 at Aromas. California. Awesome effort from everyone that competed this year, some animal efforts in the qualifier workouts - Steve Willis with an 5:49sec over 1min faster than anyone else is outstanding.
Look forward to heading over next year with a few people from CrossFit Adelaide to get amongst it.
First week of having all classes at the International Wing Chun Academy this week, slightly modifed timetable, only 1 class at 5:15 on Monday and Friday evenings with 2 classes on Tuesday and Wednesday. This timetable is subject to change as we settle into using the new space. It is also Easter this weekend, there will definately be training available over the weekend, as soon as time/location is confirmed it will be posted.
See everyone at 5:15pm at the Wing Chun Academy tommorrow.

Let the Games begin..

2009-04-04T09:49:00.005+10:30

-News-

Its the Australiasian Qualifiers for the CrossFit Games this weekend over at CrossFit Effects in Sydney. Good luck to all those competing this year, there is going to be an HD DVD available of the weekends competition, also available from the CrossFit Effects. Already planning ahead to sending some guys/girls over for next years qualifiers, there is plans for events to be held more regularly throughout the year through out Australia to improve the standard of CrossFit around the country. I'll post up as soon as I get information on these competitions, anyone that is interested in competing at any of these events let me know.
With all this in mind we are going to be doing Workout 1 from the Games Qualifer this morning at the Wing Chun Academy so everyone will be able to put their times up against the guys competiting in Sydney and see just where their at. See everyone for a 10:30 start.

Workout

3 rounds for time :-

10 clean and jerk (60/40)
15 ring dips
20 swings (24/16)

post time to comments

Last of the great outdoors

2009-04-03T12:35:00.004+10:30

-News-

Tonight is the last of the weeknight outdoor sessions for a while so come out and enjoy some natural light while you can and celebrate Jason's birthday in a more pleasant manner than the other night. I know a lot of people really like the outdoor training sessions so I will be looking at running some of the Saturday sessions outdoors over the coming months.
Tonight we will be down at Glen Osmond Road tennis courts, I dont know why it always seems to pan out being there at the end of the week but thats the way it goes. There is 5:15 and 6:15pm sessions on tonight.

Workout

'More Tabata'

8x20/10 of the following - score is the lowest # of reps in a round for each exercise

Partner wall ball
Pushups
Squats
Partner slam balls
Double unders

post score to comments

Rest Day

2009-04-02T10:37:00.002+10:30

-News-

I follow a number of CrossFit blogs from around Australia and the world, its always interesting to see how other affliates run their sites/blogs - many just post their daily WOD and results, others are more media rich, CrossFit Newcastle has more videos per square cm than any other site around, a lot of their workouts videos are really slickly editted and different from the norm, definately worth checking out. Other sites as well as putting up their daily WOD have a bit of banter along with them, it is these that I generally enjoy reading and find the most thought provoking. CrossFit Santa Cruz an off shoot from the original CrossFit HQ, is one of my favourites. Todays thought for the day was relating to coffee and how even tho a lot of CrossFitters (and a lot of fit people in general) will follow either the Zone diet or another similarly healthy eating regime an exception is often made for a cup (or multiple cups) of coffee a day.
Even though there is much research to show that caffeine consumption is not the greatest for our health and well being there is also research proving caffeines ability to increase athletic performance. Is that the reason we punish multiple coffees daily? I know Im guilty of having a coffee or two before a workout (especially if im feeling a bit flat) is this any better/worse than someone having steroids to increase performance? Who is/isnt a coffee drinker and could/would you ever give it up?

Quick note about Fridays workouts, there will be two sessions and these will be the last weeknight outdoor sessions for a while so I encourage you to forget about the Friday night after work drinks for one week and come out and enjoy the great outdoors and there will be belated birthday beverages afterwards for Jasons birthday, nothing outrageous just somewhere nearby after the workout for a couple of quiet ones.

Running tings'

2009-04-01T10:48:00.003+10:30

-News-

Going to be a bit of running tonight (not all running but some) as once we shift indoors its going to be a little bit more difficult to regular incorporate runs into the WODs (and you all love running..) Tonight also see's Anthony return to training after a few week jaunting around the world strolling up a few hills here and there, it is tempting to make a particularly savage workout as a welcome back...

Two sessions tonight down at Victoria Park, 5:15 and 6:15, those that are keen for the Circus Workshop and havent signed up - sign up, those who have signed up and havent popped the $20 deposit down please do so asap.

Workout

20 MB cleans
200m run
18 MB cleans
200m run
etc down to 2 MB cleans

post time to comments

Oh Dear

2009-03-31T11:47:00.004+10:30

-News-

Lordy lordy, first it was that damn lloyd packing a birthday punch with the Saturday fiesta now someone else has decided to go and have themselves a bit of a birthday and a bit of a milestone at that, now they say life begins at $@# but with the kind of workouts that peoples birthdays seem to generate (not my fault at all) I hope its not a case of life ending at %$^^. Just the one session just after 6pm tonight, down at Victoria Park again, using it while we can.

On other news, this is a real long shot but due to me being an idiot and society being f*^&*d I am now minus 2 x 16kg kettlebells as I left them next to the ute when unloading last night and they have now vanished. If you do hear of or see any kettlebells appear mysteriously (or a particularly ripped looking hobo) looking like mine from Australian Kettlebells please do let me know, Im sure I can come up with some sort of reward for their safe return.

Workout

'Jasons Hurrah'

3 rounds for time of :-

38 SDHP (20kg bar)
44 situps
40 OH squat (20kg bar)
42 Push-press (20kg bar)

post time to comment

Round Up

2009-03-30T11:07:00.003+10:30

-News-

Daylight savings is coming to an end all to soon and this will mean the last week that all the sessions are outdoors. I believe we are officially plunged into darkness for 6 months starting 3am April 5th (Sunday), there is some fantastic weather on the cards for this week so we are definately going to make the most of it. The timing isnt too bad tho as it fits in perfectly with the us setting up with more sessions in the International Wing Chun Academy starting Monday April 6th, this will mean there is no disruption to training. The new timetable wont be radically different from the old one and I will have it posted up as soon as it is confirmed, bear with me during the transition period to the new space as everything gets sorted and setup.
Going to be down at Victoria Park tonight for both 5:15 and 6:15pm sessions, got a pretty fast and furious workout on the cards for tonight..

Workout

6 rounds of :-

3mins AMRAP (1min between rounds)
5 swings (24kg)
5 pushups
5 squat thrusts

post rounds each round to comments

Damn you lloyd

2009-03-28T07:17:00.002+10:30

-News-

As mentioned earlier in the week going to be giving the muscle ups a fair whirl at the wing chun academy this morning, there are a couple of guys that should be able to get a decent one together. It was also Lloyd's birthday earlier in the week and in what has become a bit of a disturbing tradition there will be a workout that makes everyone curse Lloyd and his celebration of birth.

Workout

'The Lloyd'

10 rounds for time of :-

13 burpees
14 lunges (w/ an odd object - kettlebell, o-bar, med ball, tyre)

there will be a selection of objects to grab for each round, you cannot use the same object in the two consecutive rounds and the object must be held overhead, except "The Beast" which can be held however you like)

post time to comments

Friday night fun

2009-03-27T11:50:00.004+10:30

-News-

Hopefully everyone had a decent rest day after a savage few days training at the beginning of the week. Down at Victoria Park tonight for 5:15 and 6:15pm sessions.

On other and slightly more exciting news, CrossFit Adelaide has got itself a more permanent home for the upcoming winter months. This will mean having all the equipment set up and ready to go and no more hauling of 500kg of plates all over town, this will also mean a couple of minor timetable changes. These havent been 100% confirmed yet but looking at running 5 nights a week + Saturday during the day, as part of this I will be scheduling a regular "Elements" aka beginners class, this will be a class where if you have someone that you think would be (or should be) into CrossFit can be brought along to and they will get a basic introduction to CrossFit, think of it as a bit of a come n try session. If there happens to be no new people going thru the elements a particular week this session will become a skill focus session working on whatever people would like (handstands, deadlift etc).

So exciting times ahead for CrossFit in Adelaide, we'll be able to offer better training to everyone already training and it will be more accessible and easier for people to come along and get amongst it.

Workout

'Kelly'

5 rounds for time of

400m run
30 box jumps
30 thrusters (20kg)

post time to comments

Enter the Zone

2009-03-25T11:29:00.003+10:30

-News-

There has been a bit of talk lately about diet and in particular The Zone Diet (yes I know its a horrible cheesy name), this is the nutrition framework that CrossFit pushes towards. Looking at Zone on the surface can seem daunting and a right pain in the arse but when the basic principles are understood, it can in its most basic form be very easy to follow.
There are already a couple of guys following Zone to various degrees whether it be strict and measuring/weighing food to following a rough block pattern and making their meals more balanced. I know a couple of these guys are keeping food logs and between us there is a wealth of good meal ideas and tips for following Zone and just eating better in general. Im currently looking at a few ways to best share this information with everyone, ie an informal seminar where Zone basics are explained, popping a whole lot of info up here, a regular email newsletter etc etc. I already have a handout ready with some basic info on it and I will have that with me at all sessions so hit me up if your interested in a read. Diet is a lot like exercise, sharing the experience with others can make it a lot easier, more rewarding and make you more accountable, so stayed tuned for updates on the nutrition front and pass on any suggestions you have in regard to a regular newsletter, seminar, online messageboard etc.
For now go check out The Zone Diet and also Eat This Blog courtesy Santa Cruz Central
At the Glen Osmond Road tennis courts tonight, 5:15 and 6:15pm, see you all there

Workout

30 secs deadlift (60/40)
Rest 2mins
1min deadlift
Rest 1:30
1:30 deadlift
Rest 1min
2min deadlift
Rest 30secs
3mins deadlift

post total reps to comments

Dress to Im-press

2009-03-24T13:10:00.004+10:30

-News-

Hope every has been enjoying walking up and down stairs or just any general activity involving the legs today after yesterdays little delight. Just the one session tonight 6pm kickoff down at Victoria Park, will be at the dolomite , boulle court thing down the southern end tonight.
Also its been a little while since everyone has had a chance to have a crack at the muscle up and win the rather decent prize on offer of a custom bobble head doll so this Saturday down at Wing Chun there will be plenty of opportunity to give it a crack.

Workout

5 rounds for time of :-

5 strict press (40/20)
7 push-press
9 push-jerk
400m run

post time to comments

500 Monday

2009-03-23T11:24:00.005+10:30

-News-

Well the Clipsal is finally over and hopefully that will mean that traffic can begin flowing in a semi normal manner again in the not too distant future. It also means we will be back down at Victoria Park tonight, two sessions running tonight 5:15pm and 6:15pm.

Circus Workshop has been confirmed and will be running on Sunday the 10th May from 2-4pm, its going to be at the Cirkidz facility down at Bowden, it will have acrobatics (tumbling, handbalancing etc) as well as aerial work (they have a trapeze setup down there). I have confirmed with them that they are fairly fluid with the workshop format so if anyone is picking up the skills really easily they will be shown progressively more and more difficult moves so everyone should get something out of the workshop. It is going to be limited to 20 places and the cost for the 2hours will be $35, we are going to have 2 instructors rather than one in order to spend more time actually doing than standing around waiting.
I'll have a sheet to sign up on with me at all sessions this week and will take a $20 deposit to secure places, I have quite a few people interested in this so if your interested get your name down asap. See everyone tonight.

Workout

500 squats

each min on the min complete 7 pushups

post time to comments

Filthy filthy filthy

2009-03-21T09:51:00.007+10:30

-News-

Down at the International Wing Chun Academy this morning for 10:30am, busting out a CrossFit classic this morning, thought it was kinda amusing that after a day of power cleaning to do the filthy fifty. A fantastic workout that just keeps on keeping on =)

Workout

50 box jump (80cm)
50 jumping pullups
50 kb swings (16/12)
50 walking lunges
50 situps
50 push-press (20/15)
50 back extensions
50 wall balls (10/7)
50 burpees
50 double unders (sub 4-1 singles)

post time to comments

CrossFit 500

2009-03-20T11:21:00.005+10:30

-News-

The Clipsal is now in full swing and the CBD is overloaded with more bogans than you can shake a bag of cylinders at. Due to it being quite crowded down at Victoria Park for the next few days we will be back at the old tennis court just off Glen Osmond Road tonight, its the same place that we were at Wednesday night, you can see directions to get there in Wednesdays post.
There were exceptionally nice looking lifts being pulled out Wed night and looking forward to some more top quality performances tonight, there will be an early and a late session tonight 5:15 & 6:15pm, see you all there!

Btw acrobatics workshop is still happening, just sorting out an insurance issue before final confirmation of the workshop but the date will definately be the 2nd Sunday in May, as soon as it is 100% confirmed I will start taking deposits for it.

Workout

Power clean
3-3-3-3-3

post load to comments

Evil Annie

2009-03-18T10:12:00.004+10:30

-News-

After having to crawl across town last night there wont be any workouts out at North Adelaide until the Clipsal is well and truly over! Tonight we are at the old tennis courts just near South terrace, we have been there before to do skipping/double unders, it is just tucked the other side of the Japanese Gardens just over Glen Osmond Road. If you head to the normal south terrace location your pretty close, just head to the corner of South terrace and Pultney and you should be able to see it. There is an early and a late session tonight - 5:15 & 6:15pm.

View Larger Map

The arrow is in the wrong spot, but you get the idea the location is right up near South Terrace.

Workout

'Evil Annies Rude Bits'

50-40-30-20-10

double unders
situps

complete 12 snatches between rounds (30/20)

post time to comments

Damn Clipsal

2009-03-17T09:30:00.004+10:30

-News-

Tonight we will be at the fitness track just off of Hackney Road, it is actually on Memorial Drive but it is right up the Hackney Road end, just past the councils green waste depot and just tucked behind the archery range. If you have any dramas finding it just give me a call, hopefully its not too much of a nightmare to get there with the Clipsal road closures.

Workout

"Nicole"

20mins AMRAP

400m run
Max pullups

post # of pullups each round to comments

Yes, I do actually train

2009-03-16T09:40:00.004+10:30

-News-

Just because you dont often see me training it doesnt mean it doesnt happen! A question that often comes up in the CrossFit community and is asked of trainers is "do you train with your clients?" I know there are trainers that jump in there all the time and regularly work alongside clients, but I tend to do what the majority of trainers do and that is focus on the job at hand which is training other people. Occasionally I'll hop in and do a run with someone or join in on a workout with a lower technical element but apart from that seeing me actually training is a bit of a white whale, but the focus in the sessions is on you and getting the most out of you as athletes. There is a great quote about the subject, I dont know who it is by but it goes along the lines of "its not what the coach can do but what the coach can get the athlete to do".
But rest assured I do actually practice what I preach and firmly believe that CrossFit is the most effective GPP (general physical preparation) program around, as with anything the proof is in the pudding so Im going to enter the Greenbelt Half Marathon on May 3rd (roughly 6 weeks away) with no specific run training only following CrossFit WODs which will mean the longest run between now and then will be 5km. There is also a 10km event on the day, I invite anyone who's interested to enter either the half marathon or the 10km, if you dont feel like running come along and support those who are running.
Victoria Park tonight for both 5:15 and 6:15pm sessions.

Workout

With a clock running do 1 burpee the first min, then 1 Thruster (30/20) the 2nd min, then 2 burpees the 3rd min, 2 Thrusters the 4th etc etc and continue on till you can no longer complete the reps within a min

post # completed min to comments

Overhead

2009-03-14T17:28:00.003+10:30

-News-

Absolutely fantastic session this morning at the Wing Chun Academy, drilled the overhead squat hard all morning and got some great numbers and great lifts from everyone. Some of the guys were hitting up near the 60kg range which is getting close to 3/4 body weight which is no mean especially considering how little work we have put into this lift in the past. Everyone enjoy the rest day and I'll see everyone back out again Monday night.

Workout

Overhead squat

3-3-3-3-3-3

post loads to comments

go bump de bump...

2009-03-13T11:02:00.003+10:30

-News-

Being a guy there are certain things that make me go all tingly in the bathing suit area and one of those is new bits of equipment. There is a certain joy that can only be gained by having a nice pile of bars and bumpers all prime for the lifting. There is a kettlebell order on the way in approximately 5-6 weeks due to supply issues and ive slipped a few bigger, badder 'bells into this order... Those that enquired about getting kettlebells for themselves a few weeks ago have had theirs included with this order.
As mentioned two sessions tonight, 5:15 and 6:15 will be a little bit south of usual and more than likely on the other side of the creek/drain thing than normal, if you dont spot me just give me a call and Ill track you down.

Workout

10 rounds for time of :-

15 power cleans (40/30)
15 pushups

sub 12 deadlift
12 pushups

post time to comments

3/4 Gone Wrong

2009-03-11T16:51:00.004+10:30

-News-

There will be a 5:15pm and a 6:15pm session tonight, down at Victoria park again and will be a bit further south than usual. If you head down to the usual spot you will be able to see where we are anyway, it is only about 150m away.
Got more bumpers and bars arriving tommorrow so expect to be throwing weight around more frequently as of Friday. Going to lock the acrobatics workshop in fairly soon so will need to confirm numbers and grab a deposit ($20) in the next week or so, will post up as soon as details of the workshop are confirmed and then go about getting a list of definate names.

Also Im switching over to EzyPay to manage all the monthly session payments, will make it easier all round for everyone. Got the system up and running and going to start switching everyone over during March with payments to commence under the new system in the first week of April. Ill have the forms with me at all sessions.

Workout

'3/4 Gone Bad'

45secs on 15secs rest, 4 rounds going for max reps

l-arm kb swings
situps
r-arm kb swings
box jumps

post reps each round to comments

Accountability

2009-03-10T13:13:00.003+10:30

-News-

Tonight we are down at Vic Park kicking off shortly after 6pm and dont worry the WOD is going to be reasonably easy on the hands for the blood blister crew.
One of the many good things about CrossFit is that is encourages accountability, to others and more importantly to yourself. At the end of the day saying you did 50 reps when you only actually got to 45 just so you managed to finish the workout 20secs faster than you otherwise might have doesnt effect anyone else but it will effect the sort of athlete you are. There is a certain sense of satisifaction and accomplishment that can only be gained by doing something properly,even it is only 1 rep or didnt quite get full ROM, if you know you missed it then that result is always going to seem a bit hollow.
It is up to others to make us accountable, letting someone know that a rep didnt count due to whatever reason is going to piss them off (having a no called during the last set of muscle ups in nasty girls is enough to make you get more than a little crazy) but ultimately it will make them a better athlete and you owe it to those that you train with to do everything you can to help them as they would for you.
At the end of the day being accountable to yourself, acknowledging when you've totally nailed it but also the times when it wasnt good enough will in the long run make you a superior athlete

Workout

5 rounds for time :-
30 double unders
20 b/s snatches (sub 2 OH squats)
15 MB sprawl n clean

post time to comments

Helen

2009-03-09T18:10:00.004+10:30

-News-

Good to see a few guys getting out on the morning of a public holiday and hitting a workout hard. Main victim for the day were peoples hands with numerous people getting some fairly tasty hand rips from the glorious combination of swings and pullups that is Helen. Hand rips are a fairly common problem for people regularly doing CrossFit workouts, despite the inherant coolness and street cred gained from carting round hands that look like burger mince they do get in the way of being able to train. So in the interest of hand health and to avoid having to don weightlifting gloves go check this Journal article about looking after your hands - Hand Rips

'Helen'

3 rounds for time :-

400m run
21 swings (24kg)
12 pullups

post time to comments

compare to previous results

Public Holiday Monday

2009-03-08T09:51:00.002+10:30

-News-

It is a long weekend and a public holiday tommorrow, there will be still be a session on but it's going to be moved forward to 10am so everyone can still make the most of the public holiday. We're going to be at the North Adelaide fitness track which we havent used for a while so a lot of people dont know exactly where it is, it is on War Memorial Drive but it is right up the Hackney Road end. If your coming from Hackney road you turn onto Bundeys Road then on Memorial Drive and it is about 200m along just after the Archery Range and before the Green Waste Depot. If your trying to find it on whereis.com look up Bundeys Road North Adelaide, if u get to Bundeys Road you will see the archery range you should see a few pull up bars and other odds and ends tucked in behind it. Any dramas give me a buzz and I'll help you find it.

Friane

2009-03-07T06:52:00.003+10:30

-News-

Back in the International Wing Chun Academy this morning, I know a couple of people coming today havent been there before - just to remind you it is at 253 Gouger Street which is down the west end of gouger right across the road from the Post Office depot and next to the Directors Hotel. Just head up the stairs and down to the back of the room.

Workout
'Friane'
21-15-9

Deadlift (80% max)
Pushups
Pullups
Thrusters (30/20kg)

post time to comments

BTW - the continuous double under record is now sitting at 113

Uphandstanding Citizen's

2009-03-07T06:44:00.003+10:30

-News-

During the skills at the start of Friday nights warmup there were some seriously tidy handstands starting to come up, everyone is looking a lot tidier and definately a lot more comfortable upside down and on their hands. Nice little workout tonight which was completely dominated by our interstate visitor, nice work Anna flying in from Tassie and hittin' it hard.

Workout

150 swings (24/16)

every min on the min must stop swinging and do 3 burpees & 3 situps

post time to comments

Rest Day

2009-03-05T21:01:00.003+10:30

-News-

Trust everyone is having a solid rest day after the yesterdays max lunge finisher. There wont be an early morning session tommorrow due to lack of numbers. Still intend to run this session in the future just need the numbers to be there, I know there are a few people interested in getting in for the mornings so we'll try and make it happen next week. Going to be around South Terrace tommorrow evening kicking off shortly after 6pm, Im coming from across town around then so I may be running a few mins late.
Still gunning for someone (apart from myself) to nail a muscle up, Im thinking there should be some sort of prize on offer for first male and definately for first female to nail a full muscle up. Looking to take suggestions as to an appropriate prize - t-shirt, beer, trophy, an engraved set of rings? throw any suggestions you have up to comments or let me know during sessions.

A little video to inspire you towards the great white whale of the 1st muscle up

Getting busy with other peoples balls

2009-03-04T09:43:00.003+10:30

-News-

Down at Vic Park tonight, it looks like the rain is going to hold off and it is only forecast for intermident showers anyway. Tonight is the first night of having an early and a late class on offer - the early will kick off about 5:15pm and the later class will commence immediately after at around 6:15. Got a great workout tonight courtesy of the good folks at CrossFit Vancouver

Workout

20mins AMRAP

A rep must be completed by both partners for it to count ie; 12 m/b situps = 12 each not 12 total

12 M/B Situps
9 M/B Sprawl balls
6 Partner HSPU
3 Partner Pistols

post # rounds to comments

Back on Track

2009-03-03T05:34:00.004+10:30

-News-

We'll meet down at South Terrace tonight, going to be heading to a 400m track not far from there but easier to meet here than try and explain where it is. Yes, heading to a 400m track does mean that the WOD is going to be involving running, so those that need to wear magic shoes or don any apparatus for running do it tonight as we will be running.I know there is a few people that really dont like running but to use an old CrossFit quote "We fail at the margins of our experience". To become the best athlete's we can be we need to expand these margins of experience as far as possible and this means doing the things we dont like.
Todays video has some great examples of POSE running, there will be more discussion on exactly what POSE is in the near future.

edit : with the weather being a bit crazy there may have to be a last minute change of plan on the use of the running track, meet at South terrace and will make a decision based on conditions then where to train

Workout

Running - a CFE special - cover as much distance as possible in the following interval system
1min on, 1min off, 1min on, 50sec off,1min on,40sec off,1min on, 30sec off, 1min on, 20sec off, 1min on, 10sec off, 1min on, 20sec off, 1min on, 30sec off, 1min on, 40sec off, 1min on, 50sec off,1min on, Imin off, 1min on

done around a short loop course, count number of laps - post # laps to comments

Messed Up Monday

2009-03-02T09:44:00.003+10:30

-News-

Hope everyone had a relaxing rest day yesterday, going to be a pretty messed up workout to kickoff the week with... Will be down at Victoria Park tonight, meet down there ready for a 6pm kickoff. Looking at trialling a morning session beginning this Friday morning, message or email me if keen, will be either a 6:15 or 6:30 start depending on when it suits most people.

Workout

800m run

then 12 rounds of:-
5 M/B cleans
10 Pushups
15 Situps
then
800m run

post time to comments

finisher :- 5mins max burpees

Kipping

2009-02-28T06:46:00.004+10:30

-News-

The skill of the day today is going to be the kipping pullup, those that have one are going to get more and those that dont have one will get one. Next batch of t-shirts have been completed and will be available as of Monday night, also getting some singlets and muscle tops in this order if they come out alright and people like the look of them will order more.
See everyone at the Wing Chun Academy.

Workout

Deadlift

5-5-5-5-5

post load to comments

Finisher :-

max continuous double unders (current CFA record is sitting at 71)

Circus Business

2009-02-27T14:51:00.004+10:30

-News-

6pm sharp kickoff tonight in South terrace parklands, will be winding up a little bit before 7pm as there is a few of us heading down to Rundle Street to catch JCVD and the Fringe Opening Party. Tommorrow morning we are back on as normal at the International Wing Chun Academy.

Went and had a look at the facility for the acrobatics workshop today, place looks fantastic with one area with a sprung floor (awesome for tumbling work) and another area with rigging for aerial work. Working out the finer points at the moment but at this stage we are looking at the 1st or 2nd Sunday afternoon in May probably around 2pm, register your interest early for this one as places are going to be limited and it is a great opportunity.

Workout

3 rounds for time of :-

50 SDHP
30 muscle snatch
40 squats

post time to comments

Double Trouble

2009-02-25T10:07:00.003+10:30

-News-

Tonight will be down at Victoria Park for a 6:30pm start, i could be a few minutes late as i have to come from another location, Kaori will have the board so get started warming up if Im not there. This will be the last of the 6:30pm starts on a Wednesday, as of next week all weeknight sessions commence at 6:00pm, I know it is a squeeze for a few of you to get there right on time, this will be allowed for in the warmup.
Still in the process of working out the details of the acrobatics workshop which will be coming up in a few weeks time, will include hand balancing, tumbling and some aerial work like trapeze etc, I post more details as they come to hand but will definately be worth coming along to improve existing skills and hopefully get some new ones.
Best thing about todays video - this is his warmup before going onto the "harder" stuff..

Workout

10 rounds for time of :-

25 double unders
20 OH lunges

post time to comments.

Laundry Day

2009-02-24T11:54:00.003+10:30

-News-

Hopefully everyone has recovered from the punishment that was last nights workout. Tonights shouldnt be quite as horrific. It looks like my mornings could be opening up in the next week or so, so the morning class that was mentioned awhile back is back on the cards, if anyone has any preference for time let me know, at this stage I am thinking about trialling a 6:30-7:30am class.

On other news if anyone hasnt heard - this friday night JCVD is playing as part of the Film Festival, it is a movie about a washed up Jean Claude Van Damme played by a washed up Jean Claude Van Damme, by all reports it is awesome. There's a couple of us heading down to catch it, feel free to come along, will be heading down to the Fringe opening party afterwards for a couple of quiet ones as well if your keen.

Workout

Complete the following for time :-

50 1 arm clean and press (e/s 24kg)

post time and load to comments

Refreshed and Revived

2009-02-23T10:00:00.003+10:30

-News-

Hopefully everyone had a good weekend, the trip to Sydney was excellent. Good to catch up and meet other affliates from around the country, it is truly amazing to see the CrossFit movement develop around the country. It really is exciting times for not only CrossFit worldwide but especially in Australia, there is a lot of enthusiasm out there to make CrossFit all that it can be. CrossFit founder Greg Glassman spoke a couple of times over the weekend, it was very interesting to get some of his insights into not only CrossFit but health and fitness in general. If half of what he has planned for the future of CrossFit eventuates I think peoples heads are truly going to spin at the magnitude of this global movement.

Tonights session is going to be at 6pm, with the day's getting slightly shorter I am bringing ALL the weeknight sessions apart from Wednesday (remaining at 6:30 for this week). I know its going to be a bit of a squeeze for a couple of people to get there right on 6, this will be taken into account and the warmups will allow for people to get there 5-10mins late. Down in South Terrace tonight, later this week we are going to resume using the North Adelaide location for a couple of workouts due to the extra pullup bars, a few of you arent familiar with the location so Ill fill you in before we start using there again.
See everyone tonight.

Workout

20 mins AMRAP
7 MB Cleans
7 Burpees
100m run

post # of rounds to comments

Friday Night Fever

2009-02-20T14:35:00.002+10:30

-News-

Tonight will be kicking off at 6pm sharp at South terrace and will be slightly shorter than normal (50mins) as I have to grab a plane to Sydney straight after the session. As I will be away for the weekend there will be no coached session tommorrow morning at the Wing Chun Academy however I know a few of you mentioned you were keen to train, Mat is going to be down out the front of the Henley Hotel at 9:30am tommorrow morning if you wanted to meet up. As I mentioned it is an uncoached session so the workout is fairly straight forward, if you need any help finding the meetup point or want to let him know you are coming you can get Mat on 0423 603 459.

Saturdays WOD

Complete 5 rounds of the following :-

50 squats
20 pushups
400m run (along a beach if youve got one)

post time to comments

Burpee Variants...

2009-02-18T10:14:00.003+10:30

-News-

Down at Victoria Park tonight and will get underway at 6:30pm the same as last week, got a rather nasty variant on the normal burpee tonight, I get the feeling people might not be so hateful towards regular burpees after this evening... See everyone down at the park.

-update-
I think I am right in thinking that everyone found the burpee thrusters (a pushup on a 30kg bar, then a squat clean into a thruster) one of the most horrible exercises known to man. I heard a few people cursing Chris for having a birthday and inspiring such a horrible workout...

"The Chris"

3 rounds for time of

15 burpee thrusters (30/20kg)
15 HSPU
15 squats

post time to comments

Early Kickoff

2009-02-17T09:10:00.004+10:30

-News-

Just a reminder that there is a session tonight, going to try and use south terrace tonight and going for an earlier start time of 6pm. Also hoping that the next batch of t-shirts should be available for pickup this week, it was also Chris's birthday yesterday so he was out having dinner instead of training but will be out Wednesday night so there will be a belated Chris's birthday inspired workout coming up.... So blame Chris not me for anything nasty that comes up tommorrow night!

The video aboves shows a pretty tidy series of front lever pulls, something to definately aim towards with the lever work we've started doing, while your watching the video, pause it as you go along and see how the he's shifting and balancing the load as he comes up.

Workout

20mins AMRAP

10 KB snatches (alternating arms)
10 pushups
10 KB swings
10 squats

post rounds to comments

Monday madness

2009-02-16T17:55:00.003+10:30

-News-

Last minute change of location tonight down to Vic park due to a footy team using the South Terrace area. Just a reminder about timetable changes now that the intro course has finished - there is now a session Tuesday and Friday nights that is open to anyone and that is on 6-7pm. Also there will be no session this Saturday morning as I will be in Sydney, I know there are a couple of you that want to get together and still do a WOD on the Saturday morning, will post details of location, time etc as they come to hand and the WOD will go up Friday during the day.

Workout

7 rounds of :-

12 SDHP
12 Ring dips

post time to comments

finisher -

10 rounds of

10 situps
100m run

Valentines Special - Extra Nasty Girls

2009-02-14T15:10:00.003+10:30

-News-
Today being Valentines Day thought I would take a bit of inspiration from a CrossFit classic - Nasty Girls and give it a little bit of extra grunt. Worked the muscle ups pretty hard today and everyone made good in roads to getting a full muscle up with a couple of guys being riduculously close to nailing it.

"Extra Nasty Girls"

3 rounds for time of

50 squats
7 muscle ups
12 full squat cleans (40kg)
15 burpees

post time to comments

Final Intro Course

2009-02-14T15:01:00.002+10:30

-News-

Intro course had its final session on Friday night, finished things off with a introduction to the glorious world of the C2 rower and the everyones favourite - thrusters.

Workout

1000m row then
21-15-9
Deadlift
Thruster

post time to comments

CrossFit Leaderboard

2009-02-12T21:54:00.002+10:30

-News-

Just got wind of a new online workout log site - CrossFit Leaderboard. Basically it is a CrossFit specific workout log site which will rank your score on certain workouts against other affliates worldwide and within your own gym (Ive registered CrossFit Adelaide on there if anyone wants to pop themself on there as a user). Does also give you the option of having a feed on there with your own gyms WOD on there, so if people were interested in using the site and logging there results and comparing them Id be happy to set up the feed. From the brief look I had at the site it seems to be very much in the setup/intro phase and Im not the biggest fan of the interface but has a lot of potential to be pretty cool. Serves pretty much the same purpose as many other online logging sites such as logsitall.com etc but is CrossFit specific and looks like it could have a cool community happening on there down the track, so go check it out and post your thoughts to comments if you have any.
Intro course is finishing up tommorrow night so as of next week, Tuesday and Friday nights will open up to anyone that wants to train in these extra timeslots. Will be in the International Wing Chun Academy Saturday, see everyone there for a 10:30am start.

Stupid Jerks

2009-02-11T11:43:00.004+10:30

-News-

I like to call the video above "if a little girl can do it....", a damn fine example of skin the cat, that is how it should look in an ideal world. Its a move everyone has and can do now its just a matter of practicing and tweaking it till it looks similar to this, btw has anyone counted how many reps they do during this set?
Tonight it'll be down at Vic Park, Ill be down there already waiting with weights at 6:30, going to be playing around with press, push-press and push jerk, see you all there.

Workout

Complete max reps for each exercise

2mins swings
2mins strict press
2mins rest
2mins push-press
2mins rest
2mins push-jerk

post reps to comments

Not So Filthy Fifty

2009-02-10T11:16:00.003+10:30

-News-

Day late on the posting but here is the workout from last night, first time through learning the Burgener Warmup as well last night. This sequence of movements is difficult to master and surprisingly physically taxing but it is vital to getting a solid grasp of the olympic lifts which form a cornerstone of CrossFit training. Milder conditions certainly made for far more pleasant training conditions compared to the previous couple of weeks.

'Not So Filthy Fifty'

50 Jumping pullups
50 Box jumps
50 Pushups
50 Mountain climbers
50 b/s snatches
50 Swings
800m run

post time to comments

Chillin' Like a Villan

2009-02-08T21:27:00.002+10:30

-News-

As you'd all be well aware the cool change has finally come into Adelaide and it looks like we are going to have absolutely prime training conditions for the next week so be ready to get amongst it. The results from Saturdays workout have not been posted yet as I left the whiteboard in someones car Saturday after the session so the results will go up after I get the board back. Tommorrow we'll be down at Vic Park, meet down there at 6:30. Looks like there will be pretty solid numbers for the weeknight sessions coming up so Im considering putting a 5:30pm session on in addition to the 6:30pm one for the people that want to get home and little earlier and to ensue that the group sizes remain manageable, let me know if your keen and what night/s you would be interested in attending an earlier session.

Saturday sweatfest

2009-02-07T06:46:00.004+10:30

-News-

Even though the forecast yesterday was for another extremely hot day it seems the cool change has come in early and its not going to make training at the Wing Chun Academy too unpleasant (well the weather isnt, the workout might...) So we're back at Gouger Street after a week off last week and kicking off at 10:30am.

edit: okay I lied and there is no sign of a cool change and it was roughly 1000 degrees this morning, but on a positive note there is actually half decent air con at the Wing Chun Academy and even tho it was a complete sweat fest it was somewhat bearable.

Workout
"Lunging Kelly"

complete 5 rounds for time

15m walking lunges
30 wall balls
15m walking lunges
30 box jumps

post time to comments

More T-shirts

2009-02-06T18:09:00.002+10:30

-News-

For those that wanted different colours or sizes of shirts, or alternatively is keen for a singlet or sleeveless t-shirt drop me an email at ben@crossfitadelaide.com letting me know what your after and Ill get an order in asap. The intro course on Tuesday and Fridays has 2 weeks to run and then those times will revert to regular session times. The intro guys are going well, smashing through some fairly tough workouts, tonight was a deceptively tough gymnatics workout.

Workout

7 muscle ups
7 burpees
7 parallette pass thrus

Cleaning Day

2009-02-04T11:02:00.003+10:30

-News-

T-Shirts have finally arrived, I'll bring them with me tonight down to the park and will be available for $25 a piece. If I dont have the size or colour that your after I'll be doing a reorder pretty much straight away. Tonight we'll be down at the racecourse, I'll meet everyone down there at 6:30pm. In other news the Adelaide Film Festival is coming up and there is a couple of awesome sports flicks - particularly a couple of interesting looking cycling docos as well as JCVD (a movie about Jean Claude Van Damme starring Jean Claude) which looks sensational. Full program at www.adelaidefilmfestival.org

Workout

10 squat cleans
10 jump lunges
200m run
9 squat cleans
10 jump lunges
200m run
etc etc
down to
1 squat clean
10 jump lunges
200m run

post time to comments

Explosive Power

2009-02-03T11:17:00.002+10:30

-News-

Chris sent me a link for this great little video showing the awesome explosive power that Olympic weightlifting can develop, it also highlights the amount of explosiveness required to really nail the o-lifts. You wouldnt walk up to a 80cm box jump and try attempt to slowly jump up there, you'd launch up there hard and fast, its the same for the o-lifts. Next time we do squat cleans etc think about that weightlifter (who I can take a stab is a fair bit heavier than you) and think about the speed and explosiveness he uses to hop up onto that box.

Mental Toughness

2009-02-02T11:23:00.003+10:30

-News-

Looking back on the past week and the number of people that have been out and training despite a heatwave that is about to break 100 year record I believe is a testament to the mentality of everyone coming out. It is one thing to exercise in air conditioned comfort watching a DVD, it takes a whole other level of fortitude to be able to front up and give 100% in conditions which are more than a little unpleasant, this sort of mental toughness is a skill in itself and it is often what separates those that are ordinary and those that are extraordinary.

On that note, tonight we will be out at the South terrace parklands and as a bit of a respite there will be no running in the WOD tonight. Stay cool and I'll catch eveyone tonight

Workout

3 rounds for time :-

40 SDHP (24kg)
15 KB Thrusters
15 Pushups

post time to comments

Venue Change

2009-01-31T07:07:00.005+10:30

-News-

I think ive contacted everyone that will be coming to this mornings session anyway, but there has been a change of venue to one with air conditioning due to the extreme heat. If you are coming to the session this morning and I havent contacted you drop me a line and I'll you know where it is. Going to be focussed on getting everyone to nail their cleans this morning and will be hammering out one of the benchmark girls workouts - 'Elizabeth'. Frans squat clean riddled sister...

'Elizabeth'

21-15-9
Squat Cleans
Ring Dips

for time:-

finisher - 500m rower TT

CrossFit Games

2009-01-29T20:57:00.002+10:30

'2008 Games Mens Final'

-News-

For those that arent aware for the last couple of years CrossFit in the US has been holding an event to determine who reigns supreme at the sport of CrossFit - "The CrossFit Games". It has been running for a couple of years and getting bigger each year with competitor slots filling up faster and faster. This year is the first time that there will actually be regional qualifers held and competitors will have to earn a slot at the Games which is going to make the standard of the 2009 Games unbelievably high. These regional qualifers are being held all over the world, the Australiasian Qualifiers are being hosted by CrossFitFX in Sydney on the 4th & 5th of April - for more info head over to Australiasian Regional Qualifiers. Due to being a fairly new affliate I'm not formally sending sort of team over this year but definately have plans to head over with a team in 2010. However if anyone does want to head over this year and have a bash at the qualifers they are more than welcome to and the WOD's on the day do not have to be completed as rx'd however subbing will rule out eligibility for selection, if you are interested hit me up and i'll forward more details on.
At the same time the qualifiers are on we'll run the same WODs over here so everyone can get a bit of taste of the games and compare times/results to the guys that qualify.
Click here for more info on the CrossFit Games

Broomstick Mile

2009-01-28T14:34:00.004+10:30

-News-

Due to the fact that I believe today is the hottest day in 70 years, Im not expecting any crazy times to come out of the workout and will scale it fairly heavily for those that don't deal well with the heat but still want to train. Going to be mainly practicing skills tonight, first by playing around with l-sits and a few other moves on the parallettes. Then the WOD is going to be a modified version of the 'broomstick mile' a deceptively hard workout involving practising barbell lifts with the broomstick and running 400's. The video above has Randal Setzler busting out some very tidy hand balancing on the parallettes at CrossFit Central.

Workout

'Broomstick Mile'

25 press/25 push-press/25 push-jerk
400m run
25 back squat/25 front squat/25 OH squats
400m run
50 power squat cleans
400m run
50 snatch drops
400m run

post time to comments

Australia Day

2009-01-27T13:09:00.003+10:30

-News-

Hope everyone had an enjoyable Australia Day yesterday and celebrated in appropriate style. Cheers to those that sent thru birthday wishes, had a great day highlighted by a whole roast goat which was slow cooked over about 14hours. Try and stay cool today in the heat, training is definately on tommorrow evening and we will be down at Victoria Park racecourse - meet at 6:30 and be ready to work off some of the Australia Day meat and beers. Also t-shirts are at the printers as we speak, I will bring along a few to Saturdays training session - $25 and available in black, navy and forest green.

Tour Down Under

2009-01-24T07:06:00.003+10:30

-News-

Hopefully everyones had a chance to check out some of the Tour Down Under action going on around town. Adelaide has become a bit swamped with cyclists at the moment, even though Im a bit over the sight of overweight lycra clad weekend warriors hanging out at cafes next to their $7000 handmade european bikes I think its fantastc for a) the sport of cycling b) seeing people excited and inspired about physical activity and c) for the city of Adelaide in general. Adelaide is perfect for communting on bikes and more people should do it all year round rather than just when the tour rolls into town.
On that note, myself, Oskar and Mat biked it up yesterday and rode the Challenge Tour (Stage 4 of the TDU) from Burnside to Angaston (155km). Perfect riding conditions and an exceptionally well organised event, credit to Mat for going the distance and finishing the full 155km event after spending most of the week praying for hot weather to cancel the event as well as a crash on the back side of Menglers Hill, and to Oskar for completing the 95km course.

At the Wing Chun Academy this morning, kicking off at 10:30am, going to be a small session in terms of numbers due to a number of people being away at the moment and a couple of individuals nursing stress fractures in their butts after sitting on a bike all day yesterday.

Workout

30-20-10

Push-press (30kg)
Box Jumps
Double Unders

post time to comments

Long weekend

2009-01-21T15:58:00.003+10:30

-News-

Firstly we'll be down by the parallel bars tonight near Vic Park, either meet at the bars at 6:30 or the usual spot 6:15. Also its the Australia Day (as well as being my birthday..) long weekend this weekend with the public holiday on the Monday so there will be no training monday night, training as normal from Wednesday night.

Workout

complete the following for time:-

45 ring dips
then 7 rounds of
15 SDHP
15 Pushups
followed by
45 ring dips

post time to comments

Hot hot hot

2009-01-19T15:42:00.003+10:30

-News-

Tonight we will be down at Vic Park racecourse, either meet by the parallel bars at 6:30 or 6:15 at the usual spot. In case anyone was curious re: hot weather and training, there is plenty of shade down by the racecourse and by 6:30 the temperature is starting to drop so unless the conditions are exceptionally crazy training will always be on. If training is going to be cancelled due to weather or any other reason I will post it here asap and contact everyone expected to attend that session and let them know. With that in mind bring along a bit of extra water and get ready to sweat it up tonight with a cracker of a workout.

Workout

Complete the following for time :-

800m run
20 KB snatches (alt arms between each rep)
20 OH split squats (change legs after 10)
100 situps
20 OH split squats
20 KB snatches
800m run

post time to comments

CrossFit Tube

2009-01-18T19:05:00.002+10:30

-News-

Just got a sent a link for a new CrossFit video site thats started up, basically YouTube but all CrossFit content. Not a whole lot on there at the moment but plenty of potential to have some quality content on there, check it out at www.crossfittube.com Have embedded a CrossFit promo vid from the site below. Also worth checking out is a recent video article on the CrossFit Journal about Jason "Rhabdo" Kaplan answering the critics of his 1:53 Fran time by redoing the workout at a recent Certification under the scrutiny of a number of coaches from HQ. Makes for interesting viewing and raises some interesting points about intensity vs quality of movement, is it okay to allow quality of movement to suffer in order to achieve a higher level of intensity, considering the physical benefits that could be achieved by hitting this higher level? If you do get a chance to check out the video feel free to post thoughts to comments

Fran

2009-01-17T07:13:00.004+10:30

-News-

Up in the Wing Chun Academy this morning for a 10:30 start. Will be attacking a CrossFit classic this morning 'Fran', for those meeting Fran for the first time be ready for a deceptively vicious workout that has a special place in the hearts of many many CrossFitter's, the current fastest time getting around is I believe about 1:53, there's been a lot of banter around the main site regarding the legitmacy of these ultra fast times with the use of the butterfly kip for the pullups. It makes for interesting reading and food for thought regarding efficient movement.

Workout

'Fran'

21-15-9

Thrusters (42kg)
Pullups

post time to comments

Skills

2009-01-14T16:40:00.003+10:30

-News-

With the hot weather we will be down by the Victoria Park racecourse, you can either meet there just before 6:30 or at the usual spot around 6:15 and then we'll head down there. Hopefully everyones legs have pulled up okay after Monday nights running session. The intro course is kicking off with a tuesday and friday night session each week, after this course finishes this will become a regular class time. This will mean that there will be sessions - Monday, Tuesday, Wednesday & Friday, Saturday ie 3 days on, 1 off, 2 on, 1 off. When these classes open up I would recommend anyone paying casually to switch to the monthly option as it offers better value and training in a 3on1off cycle is the cycle that CrossFit.com has found to yield the best results.

Workout

"Kettlebell Angie"

complete the following for time:-

100 SDHP
100 Pushups
100 Situps
100 Swings

Running

2009-01-12T16:48:00.002+10:30

-News-

Tonight we're going to be doing some running work, there is a 400m track in the South Terrace parklands where we will be training. Meet as usual and then we will head down there, it is only about 2-3mins away.

Workout

5 rounds of the following

400m run - rest 2mins between rounds

post best and worst times to comments

Womens Class

2009-01-11T11:57:00.002+10:30

-News-

Due to Tuesdays forecast being 40+ degrees Ive decided to push back the start of the intro course a week to start on the following Tuesday, its going to run for 4 weeks with 2 sessions a week and the cost will be $80. Also beginning a trial of running a womens class on Sunday mornings today, class will be kicking off at 10:30am, these classes will also serve a double purpose as they will be starting with the basics and introducing all the movements and have an extra technique focus.

Heavy

2009-01-10T17:06:00.003+10:30

-Oscar Locking Out-

Workout

Deadlift

3-3-3-3-3-3-3

post loads to comments

Deadlift

2009-01-09T10:27:00.003+10:30

-News-

Back in the International Wing Chun Academy tommorrow morning for the 10:30am session. Going to be an ME (maximum effort) Deadlift session, if you've got flat soled shoes (globes, volleys etc) wear them as they as far superior for lifting in than running shoes alternatively you can also go barefoot. See you all there and get ready to go heavy!

Countdown

2009-01-07T20:32:00.003+10:30

Warmup

'Virtual Fran'
21-15-9
broomstick thrusters
broomstick pullups

With the broomstick pullups, pretend the broomstick is the bar, actively engage your lats and pull the broomstick down towards you, dont be lazy and just push and pull the broomstick up and down mindlessly, treat it like a proper pullup.

Workout

Complete the following for time :-

30-25-20-15-10

Double unders (4:1 normal skips)
KB Swings (24kg)
Dips

post time to comments

Oskars Return

2009-01-05T17:38:00.002+10:30

-Workout-

Complete 5 rounds for time of :-

45m walking OH lunge (broomstick)
21 burpees
21 situps

post time to comments

False Grip Pretences

2009-01-03T14:01:00.003+10:30

-News-

Currently finalizing the details on the intro course but most likely going to be a block of 4 weeks of 2 classes per week beginning around the 12th introducing and becoming familiar with the basic movements used in CrossFit. So if you do know anyone that is interested in getting started, this is the perfect opportunity, email ben@crossfitadelaide.com to register interest.

Workout

20mins AMRAP

5 false grip pullups (rings)
7 pushups (EROM paralettes)
9 jump squats
150m run

post # of rounds to comments

Happy New Year

2009-01-02T10:57:00.002+10:30

-News-

Happy New Year! Hope everyone had a safe and enjoyable New Year and is geared up and good to go for a monster year of CrossFit in Adelaide. Get ready for a huge year! Training 10:30am tommorrow in the park, back to normal as of Monday.

Workout

5 rounds for time of :-

25 SDHP (24kg)
15 Ring Dips

post time to comments

T-Shirts

2008-12-30T13:12:00.002+10:30

-News-

Here is a mockup of the design for the first batch of t-shirts. They will be available in a variety of colours and sizes, Im just waiting on a colour/size chart from the t-shirt place, price will be $25 and I'll be looking at getting the order in by around the 12th January. Forward on any comments, suggestions regarding the design, its not completely set in stone yet so if people have things that they want to see changed let me know.

Workout

3 rounds for time of :-

50 squats
7 muscle ups
12 KB snatches (24kg, 12 reps each side)

post time to comments

2008-12-29T14:51:00.002+10:30

-News-

Tommorrows workout will be at 4pm at the usual location. Next session will be Saturday morning, after that the normal timetable will resume, looking at adding early morning classes into the new timetable, if your interested in a morning class let me know preferred days and times.

Wifeworthy

2008-12-27T12:14:00.002+10:30

-News-

In honour of Mat's impending nuptials on Monday we have a special workout on the cards for this morning 'Wifeworthy', just to make sure Mat earns his right to have a wife and make sure he is used to having an iron ball around.. Also next session will be Tuesday afternoon at around 4pm, will confirm that time closer to the day.

Workout

10 rounds for time of :-

15 KB Swings
15 KB Thrusters
30m walk with KB in rack position

post time to comments

Merry Christmas!

2008-12-25T09:16:00.002+10:30

Merry Christmas to everyone, hope everyone has a safe an enjoyable day. Try and enjoy everything in moderation (stay away from the bread rolls and the potatoes!) and i'll catch everyone Saturday morning.

Workout

Impress friends or family with a handstand or other impressive skill

post skill to comments =)

Burpee Fever

2008-12-24T08:56:00.003+10:30

-News-

Congratulations to BT for finally completing the 100 days of burpees challenge, its no easy feat to complete an increasing number of burpees every days for just over 3 months. The next challenge will be coming up soon.
Tonight we'll be training at a different location but meet as usual and then we'll head over there, also it will be a 4pm start tonight. Also there will be training as normal this Saturday (but not @ the gym, will be outdoors). Will be a good chance to blast away the post Xmas hangover and be ready to storm into the New Year.

Workout

75 SDHP (24/16)
5 HSPU
5 box pistols (5 each leg)
50 SHDP
10 HSPU
10 box pistols
25 SDHP
15 HSPU
15 box pistols

post time to comments

Snakebite Annie

2008-12-22T16:51:00.005+10:30

-News-

Tonights workout will be in the South Terrace parklands, meet at the usual place at 6:15. Going to be a couple of new faces out tonight so if you've been coming out to training for a while make sure to go up and say to anyone you havent met before. Also if this is the last workout your doing before Xmas make sure you smash tonight that little bit harder.

Finally a number of people have mentioned to me that they have friends/co-workers etc interested in giving CrossFit a go. If you do know of anyway that might be interested in the new year I am going to run a block of sessions just for new comers to learn the basic movements, these sessions will be an ideal introduction for people that have minimal training experience and little to no first hand knowledge of Crossfit. Either let me know at training or drop me an email to register interest.

Workout

Complete the following for time

50-40-30-20-10
Situps
Pushups
10-20-30-40-50
Double Unders
Squats

post time to comments

Fight Gone Bad

2008-12-20T15:38:00.003+10:30

The aftermath of this mornings Fight Gone Bad

This morning it was a few peoples initiation to Fight Gone Bad, was a fantastic effort by all concerned especially working with the 80cm double tyre box jump and the 32kg KB SDHP.

Workout

1min per exercise, no rest between exercises, going for max reps. 3 rounds with 1min rest between rounds and the clock running continuously.

Push-press (25kg/20kg)
SDHP (32kg/20kg)
Box Jump (80cm/50cm)
Wall Ball (8kg)
Burpees

post score to comments