CrossFit Darwin: 07/01/2010

Monday 02 Aug - 5 Rounds - 5 Squat Clean Thruster (40/60), 10 Chest to Bar Pull Up

I know it's been a while, just in case anyone has forgotten this is the entrance to the compound! Look familiar?? See you all tomorrow!

Sunday 01 Aug - Open Gym

I'm back!! CrossFit Darwin is open for business. Time to get off the couch!

Saturday 31 Jul - Closed

Practice - A weakness

WOD - 12 Minute AMRAP - 7 Double Unders, 7 KettleBell Swings, 7 Burpees

Justin Riley- owner of CrossFit East Sacramento.
CrossFit Darwin reopens Sunday with Open Gym from 2-4pm. Hope to see you all there!

Friday 30 July - Closed

Practice - Hand Stands

WOD - Run 400m, 100 Squats, Run 400m, 75 Squats, Run 400m, 50 Squats, Run 400m, 25 Squats

Barbell holders at CrossFit Santa Cruz.
Is anyone interested in a 2 day KettleBell Certification next weekend? More details to follow but just putting it out there for your consideration.

Thursday 29 July - Closed

Practice - L Sits (hold 5 times to failure)
WOD - Tabata Sets - Pick any 4 exercises. Do 20 seconds on 10 seconds off for 8 sets of each exercise.

Examples of exercises for Tabata are squats, pull ups, push ups, shuttle sprints, sit ups, tuck jumps, burpees - whatever you can do with what you have got.

Wednesday 28 July - Closed

Practice - Box Jumping - see how high you can go
WOD - 10x 100m sprint - rest for 30sec between sprints

For this WOD run like you are being chased by a pack of wild dingoes!

Tuesday 27 July - Closed

Practice - Turkish Get Ups
WOD - 100 PushUps, 100 SitUps, 100 Double Unders, 100 Squats

Chris Spealler - 3rd overall male, CF Games 2010.
Rope climbing, 1 legged squat and double under were some of the weaknesses revealed by athletes who were favourites to finish top 3 at these games - work your weaknesses! Be prepared for anything to come out of the hopper

Monday 26 July - Closed

Practice - Double Unders

WOD "Griff" - Run 800m, Run 400m backwards, Run 800m, Run 400m backwards

This WOD should help you guys loosen up from the half marathon! Or just rest, depending on how you feel. Great effort on the run from all of you.

Sun 25 Jul - Closed

Practice - Hand Stands
WOD - Darwin Half Marathon - 5k or 10k Team or 21k Individual

Good luck CrossFit Darwin runners!!
Let me know how you all go on comments

Saturday 24 Jul - Closed

Practice - L Sits
WOD - 20min AMRAP (As Many Rounds As Possible) - 5 Push Ups, 10 1 Legged Squats, 15 Sit Ups

This is Veronica Carpenter, she specialises in Olympic Lifting. Today she improved my Snatch technique at CrossFit East Sacramento. When I say improve I actually mean transformed!

Friday 23 Jul - Closed

Practice - Double Unders

WOD - 10 Rounds - 10 Push Ups, 10 KettleBell Swing, 10 SitUps

I am staying with the owners of CrossFit East Sacramento and training at their gym every day. This photo is the results from my (not so) heavy presses. This is my weakness. I post the results because it makes me accountable to myself and might help others to do the same. The weights are in pounds !

Thursday 22 Jul - Closed

Practice - Pose Running

WOD - 400m Walking Lunge

Me on the rings at Santa Monica Beach, California. This is the coolest place on earth!! The CrossFit Games were amazing, I wish you all could have been there. It is great to see some of you are posting WOD results under comments - keep it up!!

Wednesday 21 Jul - Closed

Practice - 1 Legged Squats

WOD - 5 Rounds - 7 KettleBell Snatch, 21 Burpees

Tuesday 20 Jul - Closed

Practice - Handstands.

WOD - Run 800m, 30 OverHead Squat (with Kettlebell), Run 600m, 20 OHS, Run 400m, 10 OHS

Monday 19 Jul - Closed

Practice - L Sits then.............

WOD - 21-15-9 KettleBell Swing, Squat, Sit Up

Sunday 18 Jul - Closed

Practice Double Unders then......................
150 Burpees

Saturday 17 Jul - Closed

Practice Pose Running then.............

As Many Rounds As Possible in 20 Minutes - 400m Run, max PushUps

Friday 16 Jul - Closed

Practice Handstands then...
"Annie" - 50-40-30-20-10 Double Unders, Sit Ups

Thursday 15 Jul - Closed

Practice 1 Legged Squats then....
Every Minute on the Minute for 30 Minutes - 10 PushUps, 15 Squats

Wednesday 14 Jul - 'Fight Gone Bad' - 3 Rnds - Wall Ball (8ft/10ft), Sumo Deadlift HighPull (25/35), Box Jump (50cm) Push Press (25/35) Row

C'mon Troy, whats not to love about heavy thrusters?

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.

Tuesday 13 Jul - 3 Rnds - 21 KettleBell Snatch Right Arm(20/16), 21 Ring Dip, 21 KettleBell Snatch Left Arm, 21 Ring Dip

Nadine doing her first ever WOD!
Was great having Brett from CrossFit Townsville in for the morning session.

Monday 12 Jul - 5 Rnds - 15 Thruster (60/40), Run 400m

Katrina M got a 90kg DeadLift at Open Gym, that's a PR by 30kg!!

Sunday 11 Jul - Open Gym

The Friday 5k Gang!

I am happy to lend KettleBells & Skipping Ropes to CF Darwin members for the time I am away. You can pick up Wednesday and return Sunday 1st or Monday 2nd Aug. That way I can add Kettlebells and Double Unders to the WOD's I post over the next 2 weeks!

Saturday 10 Jul - 30m Walking Lunge, 21 PullUps, 21 SitUps, 30mWalking Lunge,18PushUps, 18 SitUps, and so on until 30mWalking Lunge, 6PushUps, 6SitUps

A reminder that CrossFit Darwin will be closed for 2 weeks from Thursday 15th July and will re open for Open Gym on Sunday 1st August. During that time I will still post WOD's, they will be ones that require no equipment. I will also post photos from my adventures in America!

Friday 09 Jul - 5k or 10k Run

We will meet at 6pm at the start of the track that goes past lake Alexander and up to East Point, on the corner of Ross Smith Ave and East Point Rd. If you don't know where that is go to Cool Spot Cafe then just head across to the water, I will be there near the monument.

Thursday 08 Jul - 20 Back Squat (100/70), 40 Toes To Bar, 60 KettleBell Swing (32/24)

I am seeing some huge improvements from you guys in the last couple of weeks. More people are getting their kipping action sorted out, more are doing WOD's as rx'd, and there are some super fast times going up on the board!

Wednesday 07 Jul - 10-9-8-7-6-5-4-3-2-1 - KettleBell Swing(24/16), Burpee

After 3k of running and 300 squats we deserve a fun WOD like this one!
Is everyone keen for a 5k run along the Fannie Bay Foreshore on Friday at 6pm? There will also be a 10k option for those who have a half marathon coming up in a couple of weeks? We will meet at the Cool Spot Cafe end of the track on the corner - start and finish spot is the same so you can leave water, keys etc there with me.

Tuesday 06 Jul - 'Luce' - 3 Rnds - 1k Run, 10 Muscle Ups, 100 Squats

Tommy from the US Navy kicking back in the big tyre post WOD!

Monday 05 Jul - 'Grace' - 30 Clean and Jerk (60/40)

This is me at a Lifting Comp a few months ago. Darren Ellis is the judge from CFNZ making sure I break parallel in the Squat.
Standards are important.
They are what set us apart from all of the other fitness groups out there. We don't just work hard for 30 minutes to get a sweat up. We perfect our technique, work our weaknesses and take pride in our gains. Yeah the clock is important and it is great to beat our last time - but making sure every rep counts, every time, is what we are all about.