Saturday, February 28, 2009

Kipping

-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)

Friday, February 27, 2009

Circus Business

-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

Wednesday, February 25, 2009

Double Trouble



-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.

Tuesday, February 24, 2009

Laundry Day

-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

Monday, February 23, 2009

Refreshed and Revived

















-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, February 20, 2009

Friday Night Fever

-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

Wednesday, February 18, 2009

Burpee Variants...






















-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

Tuesday, February 17, 2009

Early Kickoff



-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, February 16, 2009

Monday madness






















-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

Saturday, February 14, 2009

Valentines Special - Extra Nasty Girls






















-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

-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

Thursday, February 12, 2009

CrossFit Leaderboard

-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.

Wednesday, February 11, 2009

Stupid Jerks


-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

Tuesday, February 10, 2009

Not So Filthy Fifty




















-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

Sunday, February 8, 2009

Chillin' Like a Villan

-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, February 7, 2009

Saturday sweatfest

















-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

Friday, February 6, 2009

More T-shirts

-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

Wednesday, February 4, 2009

Cleaning Day






















-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

Tuesday, February 3, 2009

Explosive Power


-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.

Monday, February 2, 2009

Mental Toughness






















-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