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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
post time to comments
-News-
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
post time to comments
-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
post time to comments
-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
post time to comments
-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 squat30m walking lunge
9 power snatch (30/20)
9 overhead squat (30/20)
30m walking lunge
6 power snatch
6 overhead squatpost time to comments
-News-
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
-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
