Monday 1 Nov - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Compare to 20 Aug
For those who found The 4 week Paleo Challenge a little 'challenging' I have another suggestion. My suggestion is try giving up sugar for 1 month or, if the thought is ridiculous, what about bread? It is a new week and a new month - there is no better time to start!

Sunday 31 Oct - Open Gym - 2-4pm

Results from The Saturday Sprint Sessions - Fastest for the guys were Matt and Dave and speediest chick (ever) was Katrina. M!!

Saturday 30 Oct - Secret Saturday Surprise Session

1 - Don't be late. 2 - Be prepared for an outdoor WOD (sunblock, hat, sunnies, mozzie repellant). 3 - Don't be scared, this will be fun!!

Friday 29 Oct - 15min AMRAP - 15 SitUp, 10 Power Snatch (40/30), 5 Ring PushUp

Thanks Jacinta for finding this video
There were a few significant gains in fitness revealed during Thursdays WOD. Most impressive were Kathryn - 10kg heavier and 2:28 faster, Linda - 15kg heavier and 3:31 faster and Jacinta - 17:43 faster!!

Thursday 28 Oct - 3 Rnds - 60 Double Under, 10 Cluster (40/30)

 Compare to  26 Aug

Wednesday 27 Oct - 7 Rounds - 10 WallBalls, 10 PullUps

This is a good WOD for all those who have mastered the kipping pullup over the last couple of weeks - and there are many of you! All of that practice is paying off! Amazing double under skills from James (Wakes) in the max in 2minute effort this week - 178! Straight to the top of the leader-board!!

Tuesday 26 Oct - 21-15-9 SumoDeadLift HighPull (35/25), OverHead Squat (35/25)

Amy looking way too happy during a Turkish Get Up!!

Monday 25 Oct - 12min AMRAP - 9 Tyre Jump, 7 Ring Dip, 5 DeadLift (70/50)

 Compare to 4th Aug 

Sunday 24 Oct - Open Gym

Great work on Saturdays Partner WOD guys, most people pushed the intensity to a new level!

Saturday 23 Oct - Partner WOD

 

The details of this WOD will be revealed on arrival!

Friday 22 Oct - 3 Rnds - 10 WallBalls, 20 PushUps, 30 Squats, 40 SitUps, 200m Run

Compare to 7 Sep 

Thursday 21 Oct - 'Bulger' - 10 Rnds - Run 150m, 7 Chest To Bar PullUps, 7 Front Squat (60/40), 7 HandStand PushUp

  click here for a very funny news report!!

Wednesday 20 Oct - 'Forrest' - 3 Rnds - 20 L PullUps, 30 Toes To Bar, 40 Burpees, Run 800m

This is a big WOD. Be not afraid, the scale for this will be half the reps. For those keen to give this hero WOD a go, as prescribed (rx'd), their is a 45min time cap

Tuesday 19 Oct - 'CrossFit Total' - 1 Press, 1 BackSquat, 1 DeadLift

 Michael has now departed for weeks, months, possibly years of adventurous world travel. On behalf of everyone at CFD I would like to thank him for his time with us, we all learned so much, and laughed a lot! I think the kids will be saddest to see him go! We all hope your travels are safe, fun and rewarding. Thanks again Michael, it has truly been a great experience for us all!

Monday 18 Oct - 3 Rnds - 15 Hang Power Cleans (60/40), 15 Burpees

 Thanks to everyone who came along to the Ski Club to say goodbye to Michael, awesome turnout! We have such an amazing group of people at CFD, we really should get together socially more often.

 So check this out - Aaron and his partner Amy have just started at CFD but have been Crossfitting for some time. Aaron just had a WOD video, he and Amy made, posted on Blair Morrison's blog 'anywhere fit' so watch it, it's really cool!! Nice work Aaron. Aaron's WOD   just scroll down to Friday 15 Oct - it's called 'Ruined by Tracey'

Sunday 17 Oct - Open Gym

2 hours of Open Gym - what to work on today??

Saturday 16 Oct - 3 Rnds - 7 Thruster (60/40), 7 PullUps then 400m Run, 3 Rnds - 5 Thruster, 5 PullUp then 200m Run, 3 Rnds - 3 Thruster, 3 PullUp then 100m Run

 

Some monster DeadLift PR's today!! Most improved from the ladies was Katrina M with a 12.5kg gain - 110kg, and from the guys Marcus with a 10kg gain - 180kg. Also some PR's in the 10m Cone Sprints - too many to mention, I am pretty sure everyone who has done this one before got a better score - great work!

Friday 15 Oct - 1 RM DeadLift

So, dinner Saturday night to say goodbye to Michael. Place - Ski Club. Time - 6:30pm (to catch the sunset). Bring the kids, bring a friend, be there!

Thursday 14 Oct - 'Cyclone Katrina' - 600m Run then 22-14-10 Push Press (35/25), Sumo DeadLift HighPull (35/25) then 600m Run

Happy 22nd birthday Katrina G!!

Wednesday 13 Oct - 3 Rnds - 40 Double Under, 30 Tyre Jumps, 20 SitUps, 10 Ring PushUps

 

Unfortunately Michael is leaving town next Monday. He is heading off to Nepal to trek the Annapurna Circuit so to thank Michael for all his work at CFD we will take him out for dinner. When? Saturday night.Where? Not sure yet - details to follow - just keep this Saturday night open if you would like to come along.

Tue 12 Oct - 3-7-9 - Hang Power Snatch (35/25), OverHead Squat (35/25), PullUp, Run 400m 9-7-3 - Hang Power Snatch (35/25), OverHead Squat (35/25), PullUp

CrossFit Territory, in Berrimah, is holding a Lifting Competition Saturday 30th Oct starting at 8:30am. Let me know if you are interested and I will find out the details

Monday 11 Oct - 100 KettleBell Walking Lunge (16/12), 50 KB Jerks (16/12), Run 800m

 6:30am sessions start today

Sunday 10 Oct - Open Gym

 Open Gym means the doors at CFD open at 2pm and close at 4pm. You can come in for any amount of time during that 2 hour window to practice a skill, lift heavy or catch up on a WOD. If you know someone who wants to start CrossFit bring them along and I can run them through Fundamentals in that time too.

Saturday 9 Oct - 1RM Front Squat then Run 400m, 15 BodyWeight DeadLift, 15 PullUp, Run 400m, 15 KB Swing (32/24), 15 HandStand Push Up

 

For those who have not seen Chloe's famous HandStand..... here it is!

Saturday Crepe Day - Oh Yeah!!!

Friday 8 Oct - 5x3 OverHead Squat then 'Elizabeth' 21-15-9 - Clean (60/40), Ring Dip

A Benchmark WOD means a chance to get your name on the board! Just do the WOD as Rx'd and get in the top 3 fastest times, it's that easy!

Thursday 7 Oct - 'Swinging Annie' 50-40-30-20-10 Double Under, KettleBell Swing (24/16), Sit Up

6:30am session will start as of Monday. 

Thanks to Lou from CFNZ for this WOD!

Wednesday 6 Oct - 10x2 Bench Press

 Ahh, the Bench Press, definitely a weakness of mine - as revealed at the Fitness Expo on the weekend! In this WOD we will Bench Press 10 rounds of 2 reps with 60sec rest in between each set.

Tuesday 5 Oct - 400m Run, 30 Back Squat (70/50), 15 Toes to Bar, 20 Back Squat, 10 Toes To Bar, 10 Back Squat, 5 Toes To Bar, 400m Run

Great to see a lot of new faces at the gym over the last few weeks. I am thinking of starting up a 6:30am session - let me know if you would be interested in attending that one.

Monday 4 Oct - 1RM Snatch, 1RM Clean and Jerk then 10 Min AMRAP - 6 Squat Clean (55/40), 12 Pull Up, 24 Double Under

Tanya warming up for some heavy back squats!!   

Sunday 3rd Oct - Open Gym

Leneice dominating at Darwin's first Fitness Expo!! A 125kg Deadlift, a 60kg Bench Press and a 75kg Back Squat. Great job from those who competed and represented CrossFit Darwin and thanks to all who showed up to support us.

Saturday 2 Oct - 3 Rnds - 400m Run, 10 Pull Ups, Medball Throw/Burpee 20m Shuttle, 40m DB Farmers Carry (20/15)

 If you are planning on competing in the Power Lifting event at the Fitness Expo then come in for the 8am session to work out your start weight for each lift - don't do the WOD though - save yourself for a chance to win $500!!