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October Fundamentals !

October CrossFit Fundamentals are here!

Now is your chance to experience CrossFit for yourself - over 3 nights learn, experience and discover exactly what it is we do and why we do it - all in a small group beginners environment. 

Spaces are limited so book yours now. Your next opportunity won't be until November - imagine how much you can achieve between now and then.

What are you waiting for?

 

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WOD for Monday Sept 30th

WOD for Monday Sept 30th

'Kelly'

5 rounds

400m run

30 Box Jumps (24")

30 Wall Balls

http://www.liftbigeatbig.com/2013/06/10-reasons-why-heavy-lifting-is.html

 

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WOD for Saturday Sept 28th

WOD for Saturday Sept 28th

The Filthy Fifty.

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunges

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball

50 Burpees

50 Double unders

Rise and Shine.

https://www.facebook.com/photo.php?v=698443253518628

 

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WOD for Monday Sept 23rd

WOD & Important Details for Monday Sept 23rd

First of all remember we have moved! - 38 Albert St (it's at the end of Dickson St - you can't miss us!)

Secondly - there will be NO lunchtime class tomorrow as our coaches will be attending Lorna Tan's funeral. On behalf of Ilona, myself, our coaches and members we would like to extend our deepest sympathies as well as our love and support to BP, Damien, Katie, James and Edwina. 

I can only say that we feel incredibly privileged to have had Lorna in our own lives whether it was through friendships, CrossFit, family or work. Either way our lives were better for her presence.

WOD for Monday Sept 23rd

Part A

'Baseline'

500m row
40 Squats
30 sit ups
20 Push ups
10 Chin ups

3 mins rest

Part B

12 Min AMRAP

10 Burpees
10 Toes to Bar
15 KB Swings (32/24)

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WOD for Monday July 22nd

WOD for Monday July 22nd

New Box Update!

We are just waiting on our council permit, which they have advised should come though either this week or next. As soon as it is in we shall commence works! A few weeks as the roof is replaced and we get our internal works done and we will be ready to move!! So stay tuned!

In the meantime;

5min AMRAP Squat Clean Thrusters (70/50)

Rest 2min, then;

3 Rounds 3minutes 10 Clean and Jerks (70//50) Max Burpees in remaining time Rest 1min

And a HUGE congrats to all of those who competed & completed the Run Melbourne 10km this morning - awesome effort!

Life without limits, that's where we're at.

 

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Kokoda, Coach Care, Newbies & Prancercise

So July is just about here and it is going to be crazy! So here's your July Survival Guide. 

 

Kokoda

6am Tuesday our intrepid trekkers take off on the journey of a lifetime. We will keep you posted of our adventure as best we can - sure we will have plenty of photos, stories and maybe even a little video to share on our return. If you are keen to keep track follow 'Kokoda Spirit' on facebook!

 

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Coach Care

So while I'm off trekking through the PNG wilderness Claire and Blair will be working even harder than usual holding down the fort. So I would ask that everyone follows a few simple rules to assist them over the next 2 weeks. 

1. Be on time.

Running late does two things, it's puts you at risk of injury because you rush or short cut your warm up and secondly it puts the coach in a very difficult position - do they wait for you to warm up safely (whilst everyone else gets cold again) or do they charge ahead and potentially have to change your WOD in the middle of everyone elses WOD to protect you. Turn up on time. 

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2. Share the Room

At the moment we have a number of people following additional training programs, be it strength, outlaw, competition or prancercise...ok maybe not so much on the last one (google it...). It's fantastic to see so many people really focusing intelligently on their training.   BUT as you will have noticed most of our class times are absolutely full houses - once we move that will be a problem of the past but until then we need you to do the following; 

- if you are training during a class time talk to the coach before you start. This way they can make a call on where to fit you in terms of space. We plan out a flow for the movements for each class and need to ensure that everyone has sufficient room to not only get the work done but also to do it safely.  You may have to wait or work on the fringe - we have to be fair to everyone. Soon you will have more than enough space but in the meantime we need to be a little strategic.

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3. Hug a newbie

 

We currently have 14 fresh enthusiastic people completing our Fundamentals program and it looks like a fair few of them will be crazy enough to join our awesome community. 

You remember what it was like to be new, so make them feel at home, encourage them and remind them not to do the math before a wod (...in total it's how many burpees?...) 

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Lastly - thanks from Ilona & I for all your support and encouragement as we get closer to our brand new Box! Your enthusiasm and excitement is infectious (in a good way!)  and thanks to Blair and Claire for taking on the extra coaching duties in our absence - we really are lucky to have such fantastic coaches and crossfitters!

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WOD for Monday June 17th

WOD for Monday June 17th

8 min amrap

8 ground to overhead (70/50)

10 burpees

Rest 1 min

5 min amrap

30 du

10 hspu

Rest 1 min

5 min amrap 

15 pull-ups

15 hand release push-ups

Short and punchy!

 

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WOD for Thursday June 13th

WOD for Thursday June 13th

4 Rounds

400m run

5 Hang Cleans

10 pistols

Here's a fantastic excerpt from Julie Fouchers blog regarding balance, goals and recognising what you can and can't do.

http://www.tabatatimes.com/julie-foucher-my-crossfit-games-2013/

 

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WOD for Thursday June 6th

WOD for Thursday June 6th

Row 500m

Max HSPU in 1min

rest 1min

Row 500m

Max Burpees in 1min
rest 1min
Row 500m
Max Bar MU in 1 min
rest 1min
Row 500m
Max Pistols 1 min

See you tomorrow.

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WOD for Monday June 3rd

WOD for Monday June 3rd

20 cal row
30 WB
20 T2B
30 Box Jumps (30/24)
20 SDHP (32/24)
20 Shoulder to Overhead (62.5/45)

At the Australian Regionals the best womens time for event 5 (21-15-9 deadlifts (93kg) & box jumps was 3:46.

Here's Elizabeth Akinwale knocking it out in 2:45. Holy Crap.
(note out of the 3 top women, Elizabeth holds relatively clean, consistent form and pace, and hence keeps moving)

http://www.youtube.com/watch?v=ILyKMTFAIug

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WOD for Tuesday May 28th

WOD for Tuesday May 28th

And we are back! Thanks to everyone back home for their support and understanding for this once a year opportunity as coaches to head off for a few days and live the Crossfit life!

For those of you with photos and videos from the weekend if you could be so kind as to dump a copy into the dropbox folder linked below so we can centralise them all for both Claire and the Box. There will be a prize for the best photo or video! Just click on the link and drop in a copy of the files.

For the rest of us it's time to get back to work - your coaches have returned with a pile of new ideas, tricks and plans for you all so hang onto your hats!

'Brehm'

10 Rope CLimbs 20 Back Squats (100/65) 30 HSPU 40 Calorie row

Photos etc can go here;

https://www.dropbox.com/sh/2vnb9tx93bxvjd8/L81GmSsm0Z

 

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WOD for Monday May 20th

WOD for Monday May 20th

Firstly guys NOTE that due to half the box heading to the 'gong to see the Regionals and the 'Frasernator' in action the box will be closed on this Friday, Saturday and following Monday. We will be posting some home WODs and mobility action so you can still use the time wisely.

But in the meantime - lets get some regionals wods on!

7min to est 3RM OHS

2 min rest

7 Min to complete; 30 burpee Muscle ups or 30 Burpee pull ups or 30 Burpee wall walks

Angry face for OHS is completely optional! (image from games.crossfit.com - some great galleries for each day of the regionals as they happen worldwide!)

See you tomorrow!

 

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WOD for Saturday May 18th

WOD for Saturday May 18th

BEFORE I tell you the WOD there is something I would like you to read. Often we are asked where the hell these WODs come from, why certain movements, weights, etc.

So who better to explain this than our head programmer Claire Fraser. Here's her answer to 'where do our wod's come from?' word for word.

"...Initially there's a list of lifts, skills, gymnastics, movements that I want covered or included in the fortnight. Then I look at the number of push/pull movements with a focus on snatches, cleans and jerks and lately (thanks to the open) front squats! The lifts are then varied for skeletal load, starting and finishing positions and development of the lifts depending on the aim of the wod, where they are in the fortnights schedule and what has already been done/coming up plus areas we as coaches see weaknesses. Weights are chosen in line with these principles plus are there to encourage people out of their comfort weights with safe lifting obviously. These weights give the coaches an idea of what is to be achieved from the wod, timing, speed and difficulty and then allows us to assign weights accordingly to members to help them progress, improve and gain confidence at trickier lifts/weights. These movements are then attacked through various mediums including under fatigue, fresh, loaded etc. This will then transfer to your power generation/output, stamina, strength and speed generation amount other things whilst getting you comfortable under the bar! Saturday wods are usually an exception to the programming rule- they are longer in duration, harder and subject to request, new ideas/wods, regionals, the open etc. We as coaches are aiming to prepare you for any movement, any weight, and the functionality, strength, speed, stamina and physical preparedness for anything in competition or your external life!..."

Bloody good answer if you ask me.

Oh and here's Saturdays WOD...

"Marksy"

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

Power Cleans (80/50) Bar MU

with 5 burpees 10 Hand release pushups 15 squats in b/w every round

AND if you are still reading there is also open gym tomorrow from 2pm-4pm as well so come have some more fun...

 

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