Oh Dear

-News-

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.

Workout

'Jasons Hurrah'

3 rounds for time of :-

38 SDHP (20kg bar)
44 situps
40 OH squat (20kg bar)
42 Push-press (20kg bar)

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Round Up

-News-

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..

Workout

6 rounds of :-

3mins AMRAP (1min between rounds)
5 swings (24kg)
5 pushups
5 squat thrusts

post rounds each round to comments

Damn you lloyd

-News-

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)

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Friday night fun

-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)

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Enter the Zone

-News-

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 Diet and 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

Workout

30 secs deadlift (60/40)
Rest 2mins
1min deadlift
Rest 1:30
1:30 deadlift
Rest 1min
2min deadlift
Rest 30secs
3mins deadlift

post total reps to comments

Dress to Im-press

-News-

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

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500 Monday

-News-

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.

Workout

500 squats

each min on the min complete 7 pushups

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