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.
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.
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
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
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.
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.
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.
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.
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)
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)
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...
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!
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.
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
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.
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.
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)
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
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