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-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
-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)
post time to comments
-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
post time to comments
-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
-News-
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.
Workout
'Kelly'
5 rounds for time of
400m run
30 box jumps
30 thrusters (20kg)
post time to comments
-News-
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.
Workout
"Nicole"
20mins AMRAP
400m run
Max pullups
post # of pullups each round to comments
-News-
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
'Helen'
3 rounds for time :-
400m run
21 swings (24kg)
12 pullups
post time to comments
compare to previous results
-News-
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...
'Elizabeth'
21-15-9
Squat Cleans
Ring Dips
for time:-
finisher - 500m rower TT
-News-
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.
Workout
'Fran'
21-15-9
Thrusters (42kg)
Pullups
post time to comments
The aftermath of this mornings Fight Gone Bad
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.
Push-press (25kg/20kg)
SDHP (32kg/20kg)
Box Jump (80cm/50cm)
Wall Ball (8kg)
Burpees
post score to comments
-News-
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...
'Diane'
21-15-9
Deadlift (100kg)
HSPU
post time to comments
-News-
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.
Workout
'Helen'
Complete 3 rounds for time
400m run
21 swings (24kg)
12 pullups
post time to comments
'Cindy'
Complete as many rounds as possible in 20mins of
5 pullups
10 pushups
15 squats
