Thrusters - representing all that is good

-News-

Video could probably be considered a little NSFW (not safe for work) but i figure that sort of workplace would have YouTube blocked anyway. Video is a nice bit of subtle CrossFit humour, with Hilter hating on thrusters, there will be a patriotic pile of them tonight.

I think the car pool arrangements are all sorted for the run on Sunday, if anyone is still after a lift there, back or otherwise let me know asap.

Workout

10-9-8-7-6-5-4-3-2-1

Thrusters (50/35)
SDHP (50/35)
Burpees

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Nate

-News-

Sorry a bit of a delayed Wednesday night post, few dramas yesterday afternoon. Tonight was one of the hero workouts which are notoriously brutal. Nate is normally done with 32kg KB for guys and 24kg for women, that was scaled due to the 32kg KB's not arriving till later in the week. The muscle ups were scaled with the rings set lower for transitional muscle ups. I also reversed the reps for the HSPU and the muscle ups due to the transitional muscle ups.

Workout

'Nate'

20mins AMRAP

2 muscle ups
4 HSPU
6 KB Swings

post # rounds to comments

The Titus

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Todays workout is dedicated to the birthday of Titus, someone who's been following the blog for a while and just because your not in Adelaide doesnt mean you wont get a workout with your name on in and having other's curse you as they suffer through it. Btw I didnt have an age to work with so going with a BW theme.
New website is almost together, it is working just sorting out a couple of minor cosmetic issues and getting the content in and it will all be good to go. Dont forget the Greenbelt Run this Sunday, if anyone is interested in carpooling up to the start line from the city, either leave a comment here or pop your name up on the board at the gym.

Workout

'The Titus'

6 rounds for time of the following :-

10 Deadlift (60/40)
10 Hang squat cleans (60/40)
10 Lunge Steps (20/10kg weigh disc overhead)

scale weights as required

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Workout Monkeys

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One of the things I find interesting about CrossFit is how it is often the most unexpected workouts or exercises that crush us the most. A workout will come up and it will seem fairly mundane but will somehow leave you a devastated twitching mess at the end, occasionally the pendulum swings the other way and a workout which looks on the surface to have come straight from the garage gym of satan isnt nearly as bad as expected, but this is not a common event
One of the things that people seem to learn fairly quickly with CrossFit is that the less there is written on the whiteboard and the less equipment there is set up for the workout, the more scared they should be. There in lies one of the benefits of anyone new to CrossFit, the blissful ignorance of the suffering that 'Fran' or FGB can bring. Which brings me to my point and to the picture of the monkey up top, after doing CrossFit for a while you know what workouts & exercises you like and the ones you really dont like. Unfortunately the CrossFit prescription of constantly varied means that on a very regular basis you must do things you do not like, and herein lies one of the beauties of CrossFit, on a regular basis you get the opportunity to get the monkey off your back and become a more rounded athlete.
For me the workout monkey is "Barbera", there is nothing outrageous in the workout just bodyweight movements, Im not adverse to any of them yet when they come together in this workout i really really hate doing it and it seriously messes me up, but I dont avoid it, when it comes up I do it and I like to think that each time it comes up I hate it a little less (not much but a little).

What is your workout/exercise monkey, has it got better/worse over time and do you think you'll ever shake it?

Workout

'FGB v2.0'

30-25-20

Wall Balls
SDHP (30/20)
Box Jumps
Push-press (30/20)
Squat Thrusts

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ANZAC Day

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Pretty wet and wild out there, credit to those who got up and braved the conditions to attend dawn services and the march thru the city. Was planning to use one of the hero WOD's today for ANZAC Day but in lieu of the gym being open have come up with a bodyweight special for today.

Workout

10 rounds for time of :-

10 Pullup KTE Burpees (Do a burpee, jump to bar, do a pullup then a knees to elbow = 1 rep)
200m run

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No ANZAC Day Sessions

-News-

Ive checked with the Wing Chun Academy and they are not open at all on Saturday due to ANZAC day and with a pretty grim weather forecast out for the whole weekend there will not be any sessions running this Saturday morning.
Its a bit inconvienient but there is not much that can be done about it, there will still be WOD posted on here for people that still want to train at home or wherever. Makes more of a reason to come in and train tonight, see everyone there.

Workout

50 @ 50

50 reps for time :-

50kg overhead anyhow

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New Site

-News-

One for all the geeks out there, Ive finally got my FTP issues sorted out and now have WordPress installed on the server and am now all over getting the new and improved site up and running. WordPress makes it far easier to publish content than the existing site and as a result I will be looking to add more content, more frequently to the new site. One of the sections I'm thinking about adding to the new site is a daily Zone recipe, this would be an area where a Zone meal suggestion would be posted each day as well as people being able to post up Zone meal hits and misses. There will also be an upcoming events page where things like the Circus Workshop, Greenbelt Run etc will be laid out.

If anyone has any suggestions for content or areas they would like to see on the new site please post to comments.

Workout

4 rounds for time

10 pullups
15 burpees
20 deadlift
25 double unders

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Power Snatch

-News-

Its actually a public holiday on Saturday, training will still be going ahead providing that the Wing Chun Academy is open. The forecast is for fairy crappy whether over the weekend so if the Academy is shut over the weekend then Saturdays session's may need to be cancelled. As soon as details are confirmed I will post them up.


Workout

30m walking lunge
21 power snatch (30/20)
21 overhead squat (30/20)
30m walking lunge
18 power snatch
18 overhead squat
30m walking lunge
15 power snatch (30/20)
15overhead squat (30/20)
30m walking lunge
12 power snatch
12 overhead squat
30m walking lunge
9 power snatch (30/20)
9 overhead squat (30/20)
30m walking lunge
6 power snatch
6 overhead squat

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Two for Tuesday

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As with last night running with a two for one special on workouts, this time its extra value for money on 2 short AMRAPs. Again going to be making sure movements standards are strictly enforced, mainly bodyweight movements tonight and these are the ones that it can be the easiest to develop bad habits in.
On other news the Greenbelt Half Marathon is looming up quicker than I thought, I believe it is actually next weekend so if you havent got your entry in I would suggest getting it in ASAP as there is often a surcharge for entering closer to the date. Will work out some sort of car pool arrangement for getting to the start line during next week. Just had a look at last years finishing times for the 10km event - 1st 37min, 2nd 39min and 3rd 40min so it looks as if you go under 4min km's you've got a good chance of getting a place... :-)

Workout

20 inverted burpees for time then :-

10mins AMRAP

8 M/B cleans (10/7)
8 pushups

rest 4mins

8 box jumps
8 situps

post # rounds for both workouts

Met Con Monday

-News-

Get ready to start the week with a couple of short hard met con workouts. The only way to start the week!

Workout 1

1-10 Thrusters (40/30)

bar must be placed on the ground between sets, sets cannot be broken ie when on 5, you must complete the 5 reps straight thru, if you break the set, you must restart the set of 5.

for time

Workout 2

3 rounds for time:-
15 swings (24/16)
20 wall balls

post times for both to comments

It Doesnt Count

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It can be one of the more annoying phrases to hear during a workout "it doesnt count", but when a rep isnt a complete ROM (range of motion) it really doesnt count. When training CrossFit we are striving for quality of movement in everything we do, from gymnastics to weightlifting and everything between. Funnily enough it is often the most fundamental and most used exercises - the bodyweight ones, squats, pushups, pullups etc that are most frequently cheated on. Going to be pushing the theme of "it doesnt count" this week to get everyone being more accountable for the quality of their reps during workouts.

Workout

20mins AMRAP

20 SDHP
6 mountain climbers (l+r = 1)
6 box jumps (80/40)
6 burpees

post # and partial rounds to comments

Friday Night Workout

-News-

Sorry missed putting the workout up yesterday, with the new site it wont be a problem as it will be set up to automatically post the WOD at a certain time.
Reminder that it is the first week of having 2 Saturday classes this morning, the normal class has moved forward to 10am (or as close to as the gym opening allows) and another at 11am which will be an Elements class for beginners or otherwise to work on improving/learning movements. Feel free to use this time to work on any weak skills.

Workout

Strict Press
5-5-5-5-5
Push-Press
3-3-3-3

'Annie'
50-40-30-20-10
Double Unders
Situps

for time

post loads and time to comments

Thursday sessions

-News-

Just a quick reminder that there ARE sessions on tonight, starting from tonight there will be a 5:15pm & 6:15pm session every Thursday evening. Friday night there will just be the one session at 5:15pm.

Looks like there are going to be a decent showing of CrossFit people giving the 10km Greenbelt a go, those who havent entered yet you have until the 28th April to either enter online @ SARRC or in person at the SARRC office on Wakefield Street, alternatively give me your completed entry form and Ill run them into the office early next week.

Workout

2mins per exercise, no rest between exercises
2mins rest between rounds, 2 rounds going for max reps

- SDHP (20/15)
- Thruster (20/15)
- MB Clean (10/8)
- Double Unders
- Pullups

post reps each round to comments

Karen

-News-

Im in the process of converting the whole site over to WordPress, that may or may not mean anything to you but basically it will equate to the site being more user friendly and will include some cool new features. The new site isnt ready to go live yet but when it does come online bear with me if there does happen to be a little downtime for the site here and there while the bugs get ironed out.
Tonights workout is a classic benchmark with balls.

Workout

'Karen'

150 wall balls (10kg/7kg)

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Back to Normal

-News-

Back to normal as of tonight, in the Wing Chun Academy for 2 sessions 5:15 & 6:15pm. Was good to see a few people out and hitting Mt Lofty yesterday, hopefully the legs have pulled up alright from the vicious ascent & descent. A quick reminder that there is a 10km event as part of the Green Belt Half Marathon coming up on May 3rd, seeing how everyone belted up the hill yesterday I think there are a few people capable of putting in some pretty slick times over the 10km course, I've got entry forms at the gym if anyone is keen to give it a go (Josh and Emily after Mondays run I'm looking at you..)

Workout

Overhead Squat

5,5,5,5,5

finisher :- 6mins AMRAP
1 pushup / 1 situp, increment reps by 1 each round, ie 1,1, 2,2, 3,3

post loads and rounds to comments

View Larger Map

-News-

Okay there should be a map above (all going to plan) giving directions to Waterfally Gully. If there isnt, just hit up whereis.com and look for Waterfall Gully Road, once up there just drive along Waterfall Gully Road till you get to the carpark at the very end, from memory its about a 2km long road. We'll meet at the edge of the car park nearest the start of the walking trails at 9am, I think there is some sort of map/sign thing there, Ill have my phone with me so if you dont spot us just drop me a line.
It s going to be a low key affair, feel free to walk or run up, going to be awesome weather for belting up Mt lofty and if you've never done the climb it is definately worth doing. See everyone whose up for it tommorrow morning.

Saturday Session

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Well it appears the Wing Chun Academy was not open this morning, Im pretty sure it was opening at some stage today but obviously not at a time convienient for us. Turned out for the best tho as it was an absolutely awesome day to be outside and training, might as well make the most of the weather and being able to get outside while we still can.
A few people were keen for a workout on Monday so going to head up to Waterfall Gully and blast up Mt Lofty which for those who've never done it is a fairly steep 3.2ish km trail. Ill post up an exact meeting time and place along with a google map tommorrow at some stage but it'll be some time in the morning around 9am. Even if you dont want to run it, feel free to come along as there are a couple already just planning to walk it, if the cafe there is open we'll hang about after for a coffee as well.

Workout

3 rounds for time :-

400m run
21 burpees
60 double unders (4 to 1 singles sub)

post time to comments

Murph

-News-

What better way to welcome in a long weekend than with the hero workout with one of the worst reputations getting around "Murph". There are a couple of ways to do this workout, by partitioning the reps of the pullups, pushups and squats (breaking them up into sets of 5-10-15 of each) or by going straight thru all the reps of one exercise before moving onto the next. It is a tough workout either way but going thru unpartioned does make it is even harder.
Part of doing this workout as prescribed involves wearing a 10kg vest for the duration, I unfortunately do not own a pile of 10kg vest's but if for some sick reason you happen to own one or have some other cumbersome piece of clothing you feel like wearing bring it along.

Workout

"Murph"

1.6km run
100 pullups
200 pushups
300 squats
1.6km run

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Rest Day

-News-

Well there it is folks, Anthony 'Muscle Up' Morgan has nailed it, no crazy heaving effort just a few quiet moments of pondering the technique and Ant steps up and put together a rather tidy muscle up straight off the bat. Congratulations Ant - as promised a custom bobble head action figure is coming your way.
Now the first one is out the way Im looking for the flood gates to open and a lot more people to start nailing them and start stringing multiples together. Enjoy the rest day, tommorrow there is a workout 10am, for those going away for the Easter break - go easy on the booze and chocolates, stay safe and see you back next week.

Easter Weekend

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There will be a workout on Good Friday (I dont know how good its going to be after the workout...), I believe the Wing Chun Academy is shut so we will be down at the Hackney Road fitness track using everyones favourite hand shredding swivelling pullup bar, it'll be a 10am start so people can get a bit of a sleep in from the night before but leaving plenty of time free for the rest of the day. Anyone that doesnt know where the Hackney Road track is hit me up for directions.

Also Ive only got a couple of medium t-shirts left in stock so Im about to place an order for some more, if anyone is after a specific colour/size let me know and Ill put it with the next order, will have a few more of the ladies shirts in this order. Will order more of the muscle shirts if people want them but i wont be getting any more normal singlets as they are a bit of a odd cut and not that good, will look at getting a Coolmax material singlet from another supplier down the track if there is interest.

Workout

7 rounds for time :-

10 SDHP (40/30)
10 ring dips

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Heavy

-News-

Hitting up one of the most important lifts at the gym tonight, the video above has Coach Glassman laying out some of the reasons the deadlift is so important, it also demonstrates some nice deadlift technique. For those that have plently of deadlift experience, it will be a chance to push for a new PR, for those that arent so experienced it will be a good opportunity to refine a movement that is fundamental to many others. Two sessions tonight 5:15 & 6:15pm.
Only 4 spots left for the Circus Workshop so if you havent put your name down for it please do so by the end of the week

Workout

Deadlift

3-3-3-3-3-3

post loads to comments

Fran

-News-

First night indoors and a CrossFit classic, 'Fran', a few people have hit this one up before so went thru with recommended weight. Hoping to get extra pullup bars installed in the venue in the not too distant future so expect pullups to make a much more frequent appearance in workouts, this will mean rapid increases in peoples pullup numbers as they get more opportunities to refine techniques.
Also it looks like the Circus workshop on the 10th of May is going to a bit later in the afternoon (originally scheduled for 3pm) due to the availability of their trainers due to rehearsals, I'll let everyone know as soon as this is confirmed, hopefully this doesnt cause too much inconvienience.

Workout

'Fran'

21-15-9
Thrusters (40/30)
Pullups

post time to comments

compare to previous results

Congratulations Games Qualifers

-News-

The Australiasian leg of the CrossFit Games qualifiers have been run and won, congratulations go to :-

Tamaryn Venter (CrossFit New Zealand)
Nadine Burns: Ignite Fitness (Sydney)
Chris Hogan: CrossFit Melbourne
Steve Willis CrossFit Effects (CFX)Sydney

These guys will now go on to represent the region at the CrossFit Games July 10-12 at Aromas. California. Awesome effort from everyone that competed this year, some animal efforts in the qualifier workouts - Steve Willis with an 5:49sec over 1min faster than anyone else is outstanding.
Look forward to heading over next year with a few people from CrossFit Adelaide to get amongst it.
First week of having all classes at the International Wing Chun Academy this week, slightly modifed timetable, only 1 class at 5:15 on Monday and Friday evenings with 2 classes on Tuesday and Wednesday. This timetable is subject to change as we settle into using the new space. It is also Easter this weekend, there will definately be training available over the weekend, as soon as time/location is confirmed it will be posted.
See everyone at 5:15pm at the Wing Chun Academy tommorrow.

Let the Games begin..

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Its the Australiasian Qualifiers for the CrossFit Games this weekend over at CrossFit Effects in Sydney. Good luck to all those competing this year, there is going to be an HD DVD available of the weekends competition, also available from the CrossFit Effects. Already planning ahead to sending some guys/girls over for next years qualifiers, there is plans for events to be held more regularly throughout the year through out Australia to improve the standard of CrossFit around the country. I'll post up as soon as I get information on these competitions, anyone that is interested in competing at any of these events let me know.
With all this in mind we are going to be doing Workout 1 from the Games Qualifer this morning at the Wing Chun Academy so everyone will be able to put their times up against the guys competiting in Sydney and see just where their at. See everyone for a 10:30 start.

Workout

3 rounds for time :-

10 clean and jerk (60/40)
15 ring dips
20 swings (24/16)

post time to comments

Last of the great outdoors

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Tonight is the last of the weeknight outdoor sessions for a while so come out and enjoy some natural light while you can and celebrate Jason's birthday in a more pleasant manner than the other night. I know a lot of people really like the outdoor training sessions so I will be looking at running some of the Saturday sessions outdoors over the coming months.
Tonight we will be down at Glen Osmond Road tennis courts, I dont know why it always seems to pan out being there at the end of the week but thats the way it goes. There is 5:15 and 6:15pm sessions on tonight.

Workout

'More Tabata'

8x20/10 of the following - score is the lowest # of reps in a round for each exercise

Partner wall ball
Pushups
Squats
Partner slam balls
Double unders

post score to comments

Rest Day

-News-

I follow a number of CrossFit blogs from around Australia and the world, its always interesting to see how other affliates run their sites/blogs - many just post their daily WOD and results, others are more media rich, CrossFit Newcastle has more videos per square cm than any other site around, a lot of their workouts videos are really slickly editted and different from the norm, definately worth checking out. Other sites as well as putting up their daily WOD have a bit of banter along with them, it is these that I generally enjoy reading and find the most thought provoking. CrossFit Santa Cruz an off shoot from the original CrossFit HQ, is one of my favourites. Todays thought for the day was relating to coffee and how even tho a lot of CrossFitters (and a lot of fit people in general) will follow either the Zone diet or another similarly healthy eating regime an exception is often made for a cup (or multiple cups) of coffee a day.
Even though there is much research to show that caffeine consumption is not the greatest for our health and well being there is also research proving caffeines ability to increase athletic performance. Is that the reason we punish multiple coffees daily? I know Im guilty of having a coffee or two before a workout (especially if im feeling a bit flat) is this any better/worse than someone having steroids to increase performance? Who is/isnt a coffee drinker and could/would you ever give it up?

Quick note about Fridays workouts, there will be two sessions and these will be the last weeknight outdoor sessions for a while so I encourage you to forget about the Friday night after work drinks for one week and come out and enjoy the great outdoors and there will be belated birthday beverages afterwards for Jasons birthday, nothing outrageous just somewhere nearby after the workout for a couple of quiet ones.

Running tings'

-News-

Going to be a bit of running tonight (not all running but some) as once we shift indoors its going to be a little bit more difficult to regular incorporate runs into the WODs (and you all love running..) Tonight also see's Anthony return to training after a few week jaunting around the world strolling up a few hills here and there, it is tempting to make a particularly savage workout as a welcome back...

Two sessions tonight down at Victoria Park, 5:15 and 6:15, those that are keen for the Circus Workshop and havent signed up - sign up, those who have signed up and havent popped the $20 deposit down please do so asap.

Workout

20 MB cleans
200m run
18 MB cleans
200m run
etc down to 2 MB cleans

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