T-Shirts

-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

-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

-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!

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

-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

-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

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

Performance

-News-

One of the awesome things about CrossFit is seeing someone really nail a new skill or putting in a performance totally unexpectedly from left field. Last night Chris did that blowing most of us away with 31 dips in 30secs out of nowhere in the short finisher at the end of the workout. Left most of shaking our heads and asking wtf! Also getting some CrossFit Adelaide shirts made early in the new year, will post the design here as soon as it is done, let me know if your keen to grab one.

Timetable Update

At this stage over the Xmas/NY period the plan is to have sessions on the following days -
Mon 22nd
Tues 23rd (100 burpees then a few beers somewhere after)
Wed 24th
Sat 27th (outside - gym closed for NY period)
Tues 30th
(times to be advised for these sessions)

Then back to normal from the 1st, then an expanded timetable of classes from the Mon 12th January.

Workout (courtesy CrossFit SantaCruz)

100 pushups
(every time you break the set = 400m run)

post time to comments

Parklife

-News-

Tonights workout will be next to Victoria Park racecourse, if you want to head straight there we'll be meeting near the parallel bars at 6:30. Otherwise meet at the usual place at 6:15pm. On other news the bits and pieces the parts for the paralettes should be here in the next 2 days so will finally be able to get round to popping a pile of sets together.

Workout

AMRAP 20mins

5 towel rows
10 KB cleans (5 each arm)
15 snatch land w/ broomstick (start with b/s OH as for OH squat then drop to the bottom position of an OH squat, then stand)

post # rounds to comments

'Ronaldo'

-News-

The Christmas season is well and truly here and with all the public holidays there will more than likely be a couple of timetable changes. There will definately be sessions on every week just the times/days might vary slightly, as soon as everything is confirmed I'll post it up here. On other news Tuesday next week (the 23rd) BT is hitting day 100 of the 100 Days of Burpee Challenge, so if anyone is keen for a quick WOD, planning to head out to the park bust out 100 burpees for time and then head to the Havelock or the Arab Steed for a few Christmas ales - feel free to come along for the burpees and the ales or just the ales if you like!

Workout

Complete 4 rounds of the following for time (WOD done around the boundry of a soccor pitch)

5 KTE (knees to elbows)
40m walking lunge
10 sandbag cleans
80m sprint
15 swings (24kg)
40m walking lunge
20 OH Squats (b/s)
80m sprint

post time to comments

'Diane'

-News-

Had first session at the Wing Chun Academy this morning, was good to get indoors for a change and do a bit of barbell work. First workout in the new space was 'Diane', a nice savage way to start things off...

'Diane'

21-15-9
Deadlift (100kg)
HSPU

post time to comments

Running

-News-

Just a quick reminder that tommorrow is the first session at the International Wing Chun Academy its up the west end of Gouger St opposite the Post Office and next door to the Directors Hotel. The session will kick off at 10:30, you just head up the stairs and the area we will be using is down the back which you get to by just following the wall along the back of the main dojo area and through the door. Any hassles just give me a call on 0404 317 353. Looking forward to giving the area its first CrossFit workout!

Workout

Run 5km

post time to comments

Consistency

-News-

Will be training at the oval near the Vic park racecourse off Wakefield Street tonight. Meet as usual and then we'll head down there. The aim of tonights workout will be to achieve consistency with the times for the rounds while maintaining relatively high intensity throughout. There are strong rumours that someone that has been absent from any form of training for the last couple of months will be making a return tonight... lets see if the mysterious shan makes an appearance and whether he will survive a workout after an extended break.

Workout

'Bodyrow Barbera'

(scaled version in italics)

5 rounds of

20 body row // 15 body row
30 pushups // 20 pushups
40 situps // 25 situps
50 squats // 30 squats

rest exactly 3 mins between rounds

post time for each round to comments

Drills and Skills

Strong skills in basic gymnastic skills (hollow body, forward rolls, handstands etc) transfer over to improved performance in all other areas of CrossFit and general physical performance. With that in mind if your ever lost for something to do, practice a skill or learn a new one - dont be afraid to play around and try different things. Two great reference sites are Beast Skills - a great tutorial site aimed at people wanting to learn cool gymnastic tricks at home and also Drills and Skills - an awesome resource which has detailed descriptions on many gymnastic techniques. So get out there try something new and learn a new skill!
For now check out one of the worlds greatest bboys and a serious display of power..




Workout

400m walking lunges for time

finisher :-
1min max pushups
1min max squats
1min max situps

rest 2 mins then repeat 2 more times for a total of 3 rounds

post time and reps to comments

'Helen'

-News-

Going to be at the fitness track just off Hackney Road tonight and going to be tackling one of the benchmark girls workouts - 'Helen'. A few guys did a long version of helen a little while ago, tonight it will be an unmodified as rx'd version. There's a few people out with work commitments tonight but having less people around to compete against is no excuse for not keeping the intensity ramped right up!
On other news if anyone is looking at grabbing rings, kettlebells or powerbands either hit me up directly or there is a link over on the right now if you want to order them yourself directly.

Workout

'Helen'

Complete 3 rounds for time

400m run
21 swings (24kg)
12 pullups

post time to comments

Friday 05/12/08

-News-

Saturday morning there is going to be a gymnastic skills session at the Hutt St - South Terrace parklands. Going to be going over handstands and HSPU as well as a couple of movements on the rings. There wont be a body crushing WOD involved, its an opportunity to work on and refine a couple of fundamental movements. Also planning to assemble around half a dozen pairs of paralettes mid/late next week, if you would like to give us a hand or come along and pop together a pair for your own practice at home just let me know Mon or Wed.

Wednesday 3/12/08

Going to be in the South Terrace parklands tonight. The first part of the session we're going to be playing around with some handstand work and start working towards HSPU (handstand pushups). Tonights workout is dedicated to the guys powering through the 100 Burpee Challenge, I think ben is getting pretty close to the pointy end and is on around day 84, mat is still living the burpee honeymoon around the early 40's.

Workout

Complete the following for time :-

30-20-10

Flying Burpees (a burpee done with a broad jump & it is for distance so 30m then 20m then 10m)
KB Swings (24/16)

Post times to comments

Monday 1/12/08

-News-

Got back from the CrossFit Gymnastics certification last night, what an awesome weekend. Tucker and the rest of the guys from GSX Athletics put on a fantastic course with loads of great exercises and progressions which everyone can expect to experience in the upcoming weeks. Was also good to meet a few of the other affliates from around Australia as well. Will put a stack of photos up from the weekend in the gallery shortly, for now check out a video of Gillian from CrossFit NY.




Tonights workout will be at the fitness track next to Vic Park racecourse. We'll meet as usual and then head over to the race course.

Workout

Complete the following for time :-
45 Box jumps
45 Dips
45 KB Front Squats
45 Box Jumps

post times to comments

Friday 28/11/08

AMRAP in 20mins of :-

200m run
5 burpees
10 swings
15 squats

post # of rounds to comments

Thursday 27/11/08

-News-

There will be no sessions on this weekend as I am going to be in Sydney for the CrossFit Gymnastics certification. Should be an awesome course and will be able come back and get everyones skill levels up on the gymnastic elements of the WODs in the future (think muscle ups, handstand pushups, paralette work etc). As a result there will be a WOD posted here tommorrow for the weekend that you can all do at home.
On other news thinking about making the Sunday session a skills based session. There will still be a workout but the main focus of the session will be developing a particular skill - ie kettlebells, rings, handstands etc. Let me know what you think and if you have anything in particular you want covered hit me up.

For now check out Jordan Jovtchev on the rings, it'll make those 25 ring rows seem not that hard anymore...




Workout

Deadlift

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

post loads to comments

Wednesday 26/11/08

.'Modified 300'

A slightly modified version of the infamous '300' workout made famous by the movie of the same name and a product of the units over at Gym Jones

Complete the following for time:-

Farmers walk 50m (2 x 24kg)
25 ring row
50 pushups
50 situps
25 clean and press (16kg kettlebell - 25 each arm)
50 deadlift (2 x 24kg)
50 box jump
25 ring row

Monday 24/11/08

Tonights 6:30 session will be at the fitness track just off of Hackney road near North Adelaide.

5 round for time of :-

6 pullups
9 thrusters (24/16kg kettlebell)
12 burpees
15 situps

Sunday 23/11/08

'Annie'

50-40-30-20-10 reps for time

Double unders
Situps

If you cant do double unders yet, practice d/u's during warmup and sub 4:1 normal skips during WOD

Friday 21/11/08

100 burpees for time

note - its 100 QUALITY burpees, that means a proper jump at the top with hands above the head, also for this the pushup and the jump out of the feet are separate motions ie you cant jump your feet out and land in the bottom of the
pushup at the same time.

Thursday 20/11/08

-NEWS-

The main website at www.crossfitadelaide.com is almost finished and should be online by the weekend, that site will have all the general information about CrossFit Adelaide, this site (which will be linked from the main one) will continue to have the WOD and daily news posted on it.
Speaking of news - as of Saturday Dec 13th there will also be group workout at the International Wing Chun Academy on Gouger St. Its an awesome space up there, there is a strength and conditioning area of approximately 150ish sq metres which is separate from the main wing chun training area. There are kettlebells, truck tyres, barbells etc up there and plenty of open space so it is ideal for CrossFit sessions.
This will be a regular Saturday session and it will be a good one to get along to and play around with some different workouts to the ones we do outside.

Workout

21-18-15-12-9 reps for time

2m broad jump
Deadlift (60kg)
Swings (24kg)

Wednesday 19/11/08

'Wednesday Gone Bad'

Complete each exercise for max reps in 45secs, 15secs rest between exercises. On call of rotate move to the next exercise, complete as many reps as possible in 4 rounds

Ring rows
Push-press (sandbag)
Squats
Situps
Pushups

Post score to comments

Monday 17/11/08

'Leg Retribution'

Complete 5 rounds for time of :-

30m standing broad jump
30 kettlebell front squats (24kg)
30m walking lunge (15m sandbag on left shoulder/15m right)
30 OH squats (w/ broomstick)


Post times to comments :-

Sunday 16/11/08

'Angie'

Complete the following for time :-

100 pullups
100 pushups
100 situps
100 squats


Post time to comments

Saturday 15/11/08

Complete the following for time :-

50 double unders
21 thrusters (2 x 16kg)
9 pullups
50 double unders
15 thrusters
15 pullups
50 double unders
9 thrusters'
21 pullups
50 double unders


Post time to comments

Thursday 13/11/08

'Long Helen'

Five rounds for time :-

600m run
21 Swings (24kg)
12 Pullups

Post times to comments

Wednesday 12/11/08

Complete the following for time:-

1000m run followed by

21-15-9
Sandbag Thrusters
SDHP (24kg)

Post time to comments :-

finisher - Burpee Bear - 5 rounds for time

7 x squats
7 x squat thrusts
7 x pushups
7 x squat jumps
7 x burpees
\

Tuesday 11/10/08

Five rounds for time of
10 Burpees
20 Pushups
30 Squats


Post time to comments :-

Monday 10/11/08

'Cindy'

Complete as many rounds as possible in 20mins of

5 pullups
10 pushups
15 squats

Saturday 08/11/08

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.