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.
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..
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)
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.
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 Dietand 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
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
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.
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 =)
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.
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.
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.
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
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.
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.
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
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
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
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.
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.
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
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
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
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
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
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