Saturday 1 Jan - Park WOD

 Happy New Year everyone!!

Practice - Handstands

WOD - 400m Walking Lunge - The ultimate hang over cure!!

Alternate WOD - Go for a Bike Ride - Lee Point, Fannie Bay, Charles Darwin NP, or just explore around where you live.

Friday 31 Dec - Park WOD

"The Evolution" by Crossfit By Overload from crossfitoneworld on Vimeo.
Practice - Pose Running

WOD - 10 PushUps, 10 Squats - on the minute, every minute, for 15 minutes
CFD will reopen Monday for 2011 - see you all then.Thanks for the best year ever!!

Thursday 30 Dec - 50 Push Press (30/20), 50 Front Squat (30/20), 50 SitUps

 

Tyre Jumping at night!

Wednesday 29 Dec - 'Nicole' - 20 Min AMRAP - 400m Run, Max PullUps

 Total number of PullUps is score

Tuesday 28 Dec - 5 Rnds - 1 Squat Clean, 1 Push Press, 1 Back Squat, 1 Push Press - 7 times through

Nick in Afghanistan, photo by Bruce.

Bar weight? As heavy as you can go. Weight from each round will be added together for final score. Rest as required between rounds.

Monday 27 Dec - Tyre Jump, PullUp, Walking Lunge, Toes To Bar, Back Extension, GHD SitUp, WallBall, DB Hang Clean(15/10), Burpee, Double Under

Rum Medballs and Kettlebell by Mel!

1 minute at each station, 1 minute rest between each station. Total reps is score.
CFD is Open Mon-Thur this week for all 7 sessions each day!

Sunday 26 Dec - Park WOD

Practice - Double Unders
WOD - 12 Min AMRAP - 7 Double Unders, 7 KettleBell Swings, 7 Burpees
Alternate WOD - Go for a REALLY LONG bike ride!

Saturday 25 Dec - Park WOD

 MERRY CHRISTMAS CROSSFIT DARWIN ATHLETES!!

Practice - 1 Legged Squats

WOD - Run 400m, 100 Squats, Run 300m, 75 Squats, Run 200m, 50 Squats, Run 100m, 25 Squats
Alternate WOD - Go for a REALLY LONG walk

Friday 24 Dec - Park WOD

 Practice - Handstands

WOD - Tabata Sets - 20secs work 10secs rest for 8 sets of the following - PushUps, SitUps, KB Swings, Burpees

If you don't have a Kettle Bell swing anything heavy - dumbbell, brick, anything??

Post total reps to comments

Thursday 23 Dec - '7's' -7 Rnds - 7 HandStand PushUp, 7 Thruster(40/30), 7 Knees To Elbows, 7 One Arm DeadLift(40/30), 7 Burpee, 7 KB Swing(24/16), 7 PullUp

 

Compare to 9 Jun and 14 Sep

 I will be posting 'Park WOD's' for the next few days to get you through the period that CFD is closed! If you don't like what I post you may find some inspiration here at CF Tallahassee . They post an 'off site' WOD every day for those who are on the road, workout from home or just can't make it in that day - how nice are they!!

Wednesday 22 Dec - 8 Min AMRAP - 10 Tyre Jump, 5 Ring PushUp, 3 Snatch (30/20)

 

Amy D has created her own Paleo Blog and it's really good! Check it out here .

Tuesday 21 Dec - 'DT' - 5 Rnds - 12 DeadLift(70/50), 9 Hang Power Clean(70/50), 6 PushJerk(70/50)

 Instead of making huge, unrealistic New Year Resolutions how about taking some Lisbeth advice instead - simple changes

Monday 20 Dec - 3 Rnds - 5 Ring Dip, 10 PullUp, 15 OverHead Squat(40/25)

A reminder that CFD will be closed Friday, Saturday and Sunday this week for Christmas. Make the most of the next 4 days and get your WOD's in to earn that Christmas dinner!!!

Sunday 19 Dec - Open Gym 2-4pm

 

Need to catch up on a WOD? Feel like doing some heavy lifting? What about a Mobility WOD?

Open Gym - it's the place to be on a Sunday afternoon!

Saturday 18 Dec - 'Murph' - 1600m Run, 100 PullUps, 200 Push Ups, 300 Squats, 1600m Run

 'Murph' as prescribed is done wearing a 10kg weight vest. There will however, as always, be scaled versions up on the board to choose from. The reps can be partitioned as required.

Friday 17 Sep - 12min AMRAP - 9 Dumbbell PushJerk(15/10), 6 Sit Up, 1 Rope Ascent

  Don't forget to bring long socks and/or tape for the rope climb.

Thursday 16 Sep - Run 400m, 15 BodyWeight DeadLift, 15 PullUp, Run 400m, 15 KB Swing (32/24), 15 HandStand Push Up

 Compare to 9 Oct

Wednesday 15 Dec - 10 Min AMRAP - 6 Squat Clean (55/40), 12 PullUp, 24 Double Under

Compare to 5 Aug

Tuesday 14 Dec - 'Karen' - 150 WallBall

 

Day break at the 5:45am session - best time of the day!

 Compare to 13 Sep

Monday 13 Dec -10-9-8-7-6-5-4-3-2-1 KettleBell Swing(24/16), Burpee

 Compare to 7 Jul

Sunday 12 Dec - Open Gym 2-4pm

 

Come on down to Open Gym and work on a weakness.

Saturday 11 Dec - 'Grace' or 'Helen' or 'Annie'

 Your choice from 3 of the benchmark WOD's - what a treat! 

'Grace' is 30 Clean and Jerk (60/40)

'Helen' is 3 Rnds - 400m Run, 21 KB Swing (24/16), 12 Pull Up

'Annie' is 50-40-30-20-10 - Double Under, SitUp

Before the WODs begin everyone will choose a lift for a 1RM. Any lift you like!

Friday 10 Dec - 'Diane' - 21-15-9 DeadLift(100/70), HandStand PushUp

 

We haven't attempted 'Diane' yet at CFD so for those who have Handstand Pushups the benchmark board is waiting for you!

Thursday 9 Dec - 5 Rnds - Run 300m, 7 Thruster (60/40)

We have all been invited to CrossFit Territory's Christmas party, Friday night at 6:30pm. It is at 18 Anictomatis Rd Berrimah - I will be heading there after the 5:30pm session so come along and get to know some more CrossFitters!

Wednesday 8 Dec - 3 Rnds - 5 Muscle Ups, 3 Forward Rolls, 10 Pistols (1 Legged Squats)

If you are going away for Christmas let me know the dates so I can pause your membership.

Tuesday 7 Dec - 21-18-15-12-9 -Power Snatch (50/35), WallBall, Knees to Elbows

Nice work on the burpees today everyone. Moving large loads, long distances, quickly! It's what we do.

Monday 6 Dec - 150 Burpees

 

Darwin's CrossFitters having a sneaky beer at the Ski Club before the Variety Santa Run!
Thanks to all those who came to the Christmas lunch - great crowd!!

Sunday 5 Dec - Lunch@ Noon, Santa Run@ 4pm - No Open Gym Today

 

Whatever happened to Jeremy 'CrossFit' Kay???

Saturday 4 Dec - 'Fight Gone Bad' 3 Rnds - Wall Ball (8ft/10ft), Sumo Deadlift HighPull (25/35), Box Jump (60/50cm) Push Press (25/35) Row

 Compare to 27 Sep and 14 Jul
Don't forget - no Open Gym this Sunday.
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. However as we do not have rowers (yet) we will sub in a shuttle run.

Friday 3 Dec - 'Swinging Annie' 50-40-30-20-10 Double Under, KettleBell Swing (24/16), SitUp

 Compare to 7 Oct
There will be no Open Gym this Sunday due to our Christmas lunch and the Santa run! 

Thursday 2 Dec - 'Cindy' 20min AMRAP - 5 PullUps, 10 PushUps, 15 Squats

Dave and Andrew on the last day of Movember - thank goodness that's over!

Compare to 12 Aug 

Wednesday 1 Dec - 5 Rnds - 1 Rope Ascent, 15 Back Squat (40/30), 20m Farmers Carry (30/20)

Everyone's times from yesterdays running WOD for each distance.

Don't forget to bring long socks for the rope climbing!

Tuesday 30 Nov - Run 1600m, rest 3 minutes, Run 1200m, rest 2 minutes, Run 800m, rest 1 minute, Run 400m

Pictured is Jay from CrossFit Territory. Bruce has sent through a few photos of the guys doing WODs from their patrol base. I will post more over the next few days - thanks Bruce!

Monday 29 Nov - Tabata Sets - Weighted PullUps (10/5), Weighted Squats (20/15), Weighted RingDips (10/5), DeadLifts (75/55)

 Tabata is 20 seconds of work followed by 10 seconds of rest for eight intervals. Score is the least number of reps performed in any of the eight intervals. If none of this makes sense don't worry - I will explain it before we start!

Sunday 28th Nov - Open Gym 2-4pm

The 'Collin' aftermath!

Here is one for your diaries - CrossFit Darwin will be closed for the following dates over the Christmas period - 24th, 25th, 26th Dec and 31st Dec, 1st, 2nd Jan. I will pause everyone's membership for these 6 days.

Saturday 27 Nov - 'Collin' - 6 Rnds - 400m 20/15kg Sandbag Carry, 12 Push Press (50/35), 12 Tyre Jump, 12 Sumo DeadLift HighPull (40/30)

 The scale will be a half 'Collin'  - so a 200m run and 6 reps of each exercise

Friday 26 November - Skills and Mobility

 So.... who's keen to run (or walk) 3k dressed as Santa? Check out the website with all the info on Darwin's first ever Variety Santa Fun Run here. It is on the same day as our Christmas Lunch - perfect, lets do it!
Also - beers after the 5:30pm session today? Don't make me drink alone!

Thursday 25 Nov - 'Running Jackie' - Run 1k, 50 Thrusters (20/15), 30 PullUps

 'Jackie' is a benchmark WOD that starts off with a 1000m row. As we don't have rowers yet we will run instead. The 3 fastest male and female times (as rx'd) will go up on the benchmark board!
Also the CFD Christmas Lunch will be at Cornucopia Museum Cafe at 12 noon on Sunday 5th Dec - if you are planning on being there (and you all should) then let me know either on comments or over the next couple of days - thanks!

Wednesday 24 Nov - 10 Rnds - 5 Burpee, 10 SitUp, 5 PushUp, 10 Squat

CrossFit Darwin Christmas Get Together will be Sunday 5th December for lunch.

Venue yet to be confirmed.

Tuesday 23 Nov - 7 Rnds - 5 HandStand PushUp, 10 One Arm DeadLift (40/30), 10 PullUp, 20 Double Under

 

Great efforts on the cone sprints everyone - lots of PR's!!

Monday 22 Nov - 1 Clean on the minute every minute for 15 minutes then... cone sprints!

 Score will be total amount lifted in 15 minutes. 

Sunday 21 Nov - Open Gym 2-4pm

 

Come in and practice something that you are not so good at - Kipping Pull Ups, OverHead Squats, Double Unders?? Those who take the time to practice these skills are the ones who make the greatest gains in fitness in the shortest time. 

Saturday 20 Nov - 'AirForce WOD' - 20 Thruster, 20 Sumo DeadLift HighPull, 20 Push Jerk, 20 OverHead Squat, 20 Front Squat

 

The weights are 40/30 for all exercises. If you are thinking that looks too easy you are right - there is a catch - 4 burpees on the minute, every minute until you have completed 20 reps of every exercise!! 

Happy Mega WOD Saturday!

Friday 19 Nov - 13 Min AMRAP - 10 DeadLift (100/70), 5 Pistols (each side), 15 Burpees

 Another good read from CrossFit Lisbeth -  Are you going to Bounce?

In case you were wondering Pistols are 1 Legged Squats.
We hope you get better soon Linda!!

Thursday 18 Nov - 3 Rnds - 20 Thruster, 30 SitUp

Aaron and Amy (pictured) have left Darwin to check out the rest of the world, beginning in Canada. It is very sad to see them go and they will be missed by all the 6:30am regulars. However they both have blogs that we can follow - so check them out JollyRoger Training and Amy & Aaron adventures. 

Wednesday 17 Nov - 400m Run, 21 KB Swing (24/16), 21 Burpees, 200m Run, 15 KB Swing, 15 Double Unders, 100m Run, 9 KB Swing, 9 Ring Dips

 Compare to 11 Sep

Tuesday 16 Nov - 3 Min AMRAP, Rest 1 Min, Complete 5 times - 3 Power Cleans (60/40), 6 Push Ups, 9 Knees to Elbows

Tobey - totally oblivious to all the hard work going on around him!

Compare to 23 Jun

Monday 15 Nov - 'Nancy' - 5 Rnds - 400m Run, 15 Over Head Squat (40/30)

Compare to 3 Jul

Sunday 14 Nov - Open Gym - 2-4pm

Introducing our newest member 'Riley'!!

Saturday 13 Nov - 'Filthy Fifties - Box Jump, Jumping Pull Up, Kettle-Bell Swing (16/12), Walking Lunge, Knees to Elbows, Push Press (20/15), Back Extensions, Wall Balls, Burpees, Double Unders

 50 reps of every exercise then Crepes @ Parap Market!!

Friday 12 Nov - 10 Rounds - 30 secs of Push Ups, 30 secs of Tyre Jumps, 1min rest

Total reps after 10 rounds is your score

Thursday 11 Nov - 'Annie' - 50, 40, 30, 20, 10 Double Under, Sit Up

Compare to 16 Aug
Some light reading from my friend Justin at CF East Sac here . This is one for the strong guys who still choose to 'muscle' the bar up rather than use technique!

Happy Birthday today to mum!!