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?
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
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
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)
WOD for Monday July 22ndNew 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.
So July is just about here and it is going to be crazy! So here's your July Survival Guide.
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!
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.
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.
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.
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?...)
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!
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!
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/
WOD for Friday June 7th
'DT'
5 Rounds for time of:
12 Deadlifts, 70kg
9 Hang Power Cleans, 70kg
6 Push Jerks, 70kg
"Of all the self-fulfilling prophecies in our culture the assumption that aging means decline and poor health is probably the deadliest."
http://www.marksdailyapple.com/the-inevitabilities-of-aging-how-inevitable-are-they/#axzz2VPZQv4ot
WOD for Thursday June 6th
Row 500m
Max HSPU in 1min
rest 1min
Row 500m
Max Burpees in 1minSee you tomorrow.
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)
WOD for Friday May 31st
8 min AMRAP
10 Chest 2 Bar
15 Wall Ball
2 Min rest
3 Rounds
50 DU
21 KBS (32/24)
How's your scapulohumeral rhythm?
17 muscles moving your arm thru 3 different planes - time for some shoulder love.
WOD for Tuesday May 28thAnd 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
WOD for Tuesday May 21st
100 Double Unders
50 HSPU
40 Toes to Bar
30 Shoulder to overhead (100/65)
35 Front rack lunges (100/65)Here's Josh Bridges getting this done in a little of 8 minutes....
Yeah, all of it.
http://games.crossfit.com/video/socal-regional-live-footage-mens-event-6
WOD for Monday May 20thFirstly 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!
WOD for Saturday May 18thBEFORE 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...
WOD for Tuesday May 14th
15 min find 5RM Front Squat
then 7min
Row 1km
Max Front Squats (135/95)
mmmm....mobility :)
http://www.mobilitywod.com/2011/10/episode-334-informed-freestyling-always/
WOD for Monday May 13th
3 Rounds
10 Thrusters (60/40)
10 KBS (32/24)
3 Rounds
10 Power Snatch
10 OHS
3 Rounds
10 Power Cleans
10 C2B
Now kiss the baby..
WOD for Wednesday May 8th
Death By 10m
Plus
3 x ME Toes to Bar
Mmm...food...
http://breakingmuscle.com/nutrition/real-world-advice-post-workout-nutrition
WOD for Monday May 6th
12 min Cutoff.
10 Rounds
3 Squat Cleans (62.5/42.5)
3 Power Snatches
In remaining time, max effort of either;
burpees, burpee pullups or burpee muscle ups
http://games.crossfit.com/article/media-coverage-2013-regionals
