Friday 1 Oct - 'Ryan' - 5 Rounds - 7 Muscle Up, 21 Burpee

 If you want to compete in any of the events at the Fitness Expo this Saturday you no longer have to register by Thursday, we can now register and pay on the day - Easy!

The 4 week Paleo Challenge (Paleotober) has begun. Remember you need to keep a food diary - write down everything you eat (yep, everything) and bring your diary to every WOD. Note - you are allowed 1 cheat meal per week during this month - but write that down too.

Thursday 30 Sep - 8 min AMRAP - 10 Push Press (50/35), 10 KB Swing (24/16), 10 Tyre Jump

 The details for the Paleo Challenge are up on the whiteboard. Have a read, decide if you are in and commit to 4 weeks of eating real food!

Wednesday 29 Sep - 10 Rnds - 15 DeadLifts (60/40), 15 Push Ups

This Saturday there is a Health and Fitness Expo being held at Marrara Christian College from 8am -2pm. There are a number of competitions including Power Lifting (Dead Lift, Back Squat and Bench Press), Strong Man and a Team Event. There are also stalls and activities for the kids. Let me know if you are keen to enter in any of the events as we need to register by Thursday. Do it, it will be fun!!

Tue 28 Sep - Pull Up Extravaganza!

 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
I want everyone to think of a skill or weakness they would like to work on and we will spend some time working it!

Monday 27 Sep - Fight Gone Bad' - 3 Rnds - Wall Ball (8ft/10ft), Sumo Deadlift HighPull (25/35), Box Jump, Push Press (25/35) Row

 Compare to FGB 14 Jul

In this workout you move from each of the 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.

Sunday 26 Sep - Open Gym

 Relay for Life was a great success!! Luke, Marcus, Michael, Paula, Jacinta, Tanya, Liam and Jasmine saw the night out while Linda, Alana and Stuart called in to cut a few laps for the team! Amazing efforts from you guys. Here are the results - Luke - 152 laps, 60.8k, Marcus - 71 laps, 28.4k, Michael - 59 laps, 23.6k, Paula - 54 laps, 21.6k, Jacinta - 50 laps, 20k, Tanya - 31 laps, 12.4k, Linda - 17 laps, 6.8k, Stuart - 14 laps, 5.6k, Alana - 6 laps, 2.4k. The CrossFit Darwin Baton did 255 laps of The Gardens Oval - thank goodness it was a piece of pvc not a barbell as suggested by a few people!

Saturday 25 Sep - 21-15-9 - Thruster (40/30), Toes to Bar

The Konekt group warming up with some Mobility stretches with Michael before the WOD - so graceful!!

 Reminder there is no Saturday morning session, but there is a 3pm! See you then.

Friday 24 Sep - 10 Rnds - 5 Burpees, 10 SitUps, 5 PushUps, 10 Squats

 

Jay in NZ - this does not look like a work trip!! Hope you guys are having fun over there and doing handstands at every opportunity!

A reminder that Friday afternoon and Saturday morning sessions are canceled for this week. If you need something to fill that gap in your life join us in The Relay for Life at The Gardens Oval from 6pm Friday.

Thursday 23 Sep - 25 Walking Lunge, 20 PullUp, 50 Tyre Jump, 20 Double Under, 25 Ring Dip, 20 KTE, 30 KB Swing (32/24), 30 SitUp, 20 Hang Squat Clean (30/20), 25 Back Ext, 30 WallBall

**NOTE** Friday night (4pm & 5:30pm) and Saturday morning (8am) sessions are canceled this weekend due to The Relay For Life. Friday morning (5:45am & 8am) and Saturday afternoon (3pm) are still on.

Wednesday 22 Sep - 5x5 OverHead Squat then 10m Cone Sprints

  

Great to see a few more people have signed up on our Relay For Life team. If you are still undecided on whether or not to join us you should know there is a free breakfast Saturday morning - surely that's reason enough!!

Tuesday 21 Sep - 'Sage' - 2 Rnds - 20 Thruster (60/40), 20 PullUp, 20 Burpee

 

Compare to http://picasaweb.google.com/lh/photo/EfcrGxe9gfboK0iTFv9ScQ?feat=directlink

Monday 20 Sep - Tabata Something Else

 Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
There is no rest between exercises.

Sunday 19 Sep - Open Gym

Our new trainer arrives in Darwin today. Michael is from Santa Cruz, the home of CrossFit, and will be working with us for the next 6 weeks!

Saturday 18 Sep - 'Kelly" - 5 Rounds - Run 400m, 30 Wall Ball, 30 Tyre Jump

  The Benchmark Wall is getting busy! If you don't have your name up there yet here is another opportunity. Great name for a WOD - don't you think?? Don't forget to register on The CrossFit Darwin Relay For Life Team.

Friday 17 Sep - 1RM Press then 10 Min AMRAP - 6 One Legged Squat, 9 Ring Dip, 12 Double Under

Relay For Life is on next weekend - Friday night through to Saturday morning. On the right hand side of this page (scroll down) you will find a link under 'Information' where you will find the answers to all your questions - have a read, register on the team and lets all have have an awesome night relaying!!

Thursday 16 Sep - Mobility WOD

It is time to stretch, roll and get some mobility back. Taking the time out to work on flexibility and your muscles range of movement is just as important as doing WOD's. It will mean you are more likely to succeed on that next PR lift attempt, your WOD times will decrease and you will recover more quickly.

Wednesday 15 Sep - 1 RM Front Squat then 400m Run 12-9-6-3 SitUp, Ring PushUp, 400m Run

Great to see most peoples max double unders in 2 minutes increasing. Sarah is now on 161, Nick has 143 and Sara 142. For those still chasing one just keep practicing!

Tuesday 14 Sep - '7's' - 7 Rnds - 7 HandStand PushUp, 7 Thruster (30/40), 7 Knees To Elbows, 7 One Arm DeadLift (30/40), 7 Burpee, 7 KB Swing (16/24), 7 PullUp

  Compare to  http://picasaweb.google.com/lh/photo/2oJiL2rAmvTWA4VzuKe0OQ?feat=directlink

The only difference is instead of Sumo Deadlift High Pull we are doing 1 Arm DeadLifts - constantly varied!

Monday 13 Sep - 'Karen' - 150 Wall Balls or 150 Burpees or 75 Wall Balls & 75 Burpees

 Decisions, Decisions, Wall Balls, Burpees or a combination of the two??

Sunday 12 Sep - Open Gym

Jess doing 30kg Thrusters with ease!! 

Feel free to bring a friend along to Open Gym to show them where you train and what CrossFit is all about.

Saturday 11 Sep - 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

So it seems there is a bit of a tradition forming after the Saturday 8am session - breakfast at the markets!! I will be there this week for a crepe - not paleo I know but Paula highly recommends them and a cheat meal once a week is good for the soul!! So get up early, get your WOD done and join us for a market breakfast!!

Friday 10 Sep - 4x3 DeadLift

Another Paleo Challenge will begin on Oct 1st - this time it's serious! Food diaries to be kept, sharing of recipes and also burpees to make up for non paleo moments!!

Thursday 9 Sep - Barbell Complex (50/35)- 7 Rounds - 5 DeadLift, 5 Hang Power Clean, 5 Push Press, 5 Front Squat - Rest 1 min between rounds

 The bar is not to touch the ground during a round. If it does there is small 10 Burpee reward before you pick it up again!!

Wednesday 8 Sep - 2 Rnds - Run 400m, 10 Front Squats (30/40), 20 Knees to Elbows, 30 Tyre Jumps

Kathryn, Nadine and Jess - The CrossFit Synchronised SitUp Team

Tue 7 Sep - 3 Rnds - 10 Wall Balls, 20 PushUps, 30 Squats, 40 SitUps, 200m Run

 CrossFit Darwin's first ever Corporate Challenge kicked off today.

Welcome aboard Konekt, you guys were great - squatting and skipping machines!! I am really looking forward to measuring the gains you will all make over the next 10 weeks!

Monday 6 Sep - 'Fran' - 21-15-9 Thruster (40/30), PullUp

What a great way to start the week. To those who are already familiar with Fran compare to http://www.crossfitdarwin.com/2010/05/wednesday-26-may-fran-21-15-9.html and for all those new to CFD now is your opportunity to meet her!!

Sunday 5 Sep - Open Gym

Just to let those in Defence know, if you deploy on Operations or Exercise your monthly memberships are put on hold until you return. If you have a 10 pass they never expire anyway. 

Saturday 4 Sep - 200m Farmers Carry, 21 Burpee PullUps, 21 OverHead Squats, 100m Farmers Carry, 15 Burpee PullUps, 15 OverHead Squats, 50m Farmers Carry, 9 Burpee PullUps, 9 OverHead Squats

Great efforts on the 5k Run today - especially those who have never run that far in their lives!! 

Special mention would definitely go to Katrina M who PR'd by 3 1/2 minutes from her last 5k on the 5th May!!

Friday 3 Sep - 5k Run

 The day we have all been waiting for - 5k run day YAY!!

So just to clarify, the gym will not be open. I will be at the monument, at the Dick Ward Drive end of East Point Road, for runners to turn up at all of the regular Friday session timings. I recommend the 5:45am start to beat the heat of the day. Start and finish is the same place - run out 2.5k turn around around, run back - Easy!

Thursday 2 Sep - 15 min AMRAP - 5 Thruster (45/35), 7 PullUp, 10 RingDip

Just a reminder this Friday all sessions will be a 5k run at Fannie Bay. CrossFit Darwin will be closed. All session timings will be the same as every other Friday - 5:45am (best time to run 5k), 8am, 4pm and 5:30pm