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...
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
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
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.
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.
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
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
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
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.
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.
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.
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.
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!
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
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.
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.
Blog with daily news and WOD updates for CrossFit Adelaide. For more information about CrossFit Adelaide and the CrossFit method head over to the main site.
