CrossFit Darwin: 11/01/2010

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!!

Wednesday 10 Nov - 3 Rnds - 30 KB Swing (24/16) 25 WallBall, 20 PullUp

The amount of people who did their 5RM Split Jerk today at their previous 1RM weight was impressive! Nice work guys!

Tuesday 9 Nov - 3 Rnds - 10 Ground to OverHead (40/30), 80m Shuttle Run

Compare to 9 Aug
How much fun is rope climbing?? I forgot to mention to wear long socks - sorry to those who are missing a bit of skin around the ankle area - at least we know for next time!

Monday 8 Nov - 12min AMRAP - 9 Dumbbell Thruster (15/10), 6 Sit Up, 1 Rope Ascent

There are progressions before an actual rope climb - I know I don't have to remind you all but CF workouts are scalable - to infinity! Don't miss this one because you think you cant, or worse, don't want to climb a rope!

Sunday 7 Nov - Open Gym - 2-4pm

If you missed out on the Lumberjack 20 WOD you could always do it at Open Gym!

Saturday 6 Nov - 'Lumberjack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Tyre Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

On Nov. 5 2009 12 soldiers and one civilian were killed and 43 others wounded in a shooting at Fort Hood, USA. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Lumberjack '20' is a Hero WOD in their honour.

Tuesday 2 Nov - 3x3 Min AMRAP - 1st - 5 Squat Clean (30/40), 10 Sit Up - 2nd - 4 Push Jerk (30/40), 8 Squat - 3rd - 3 Snatch (30/40), 6 PullUp

Compare to 19 Aug

There will be a 1min rest between each 3min AMRAP