HAPPY NEW YEAR EVERYBODY!!!
If you are not too hung over, or even if you are, here is your WOD for the day - 8 sets of Tabata (20secs of work, 10secs of rest) for the following exercises - PushUps, Squats, SitUps, Box Jumps!
Thursday 29 Dec - 7 mIn AMRAP - 7 Toes To Bar, 7 Squat Clean (70/50)
Kel S, Beach WOD, Perth.
Strength - Split Jerk
Today's sessions are 6:30am, 8am, 5pm and 6pm
Wednesday 28 Dec - Row 1k, Run 800m, 60 Push Press (40/30), 40 Weighted OverHead Lunge Steps (15/10), 20 Burpee
3 days off over Xmas and everybody is keen to WOD. Cool morning!
Session times today are 6:30am, 8am, 5pm and 6pm.
Tuesday 27 Dec - 'Partner WOD' - 20 Rnds - 10 Double Under, 10 SitUp, 10 WallBall, 10 Box Jump
Person #1 does a complete round while person #2 rests. Then person 2 completes a round while person 1 rests. Continue until 20 rounds are completed (10 each).
Sessions tomorrow are 8am and 5pm
Sessions tomorrow are 8am and 5pm
Saturday 24 Dec - Rest Day
If you are keen to do a WOD from home try this one - 10 Rnds - Run 1min, Walk 1min
Friday 23 Dec - 'Fran' - 21-15-9 Thruster (40/30), PullUp
Thursday 22 Dec - 'Hopper Deck'
A WOD card will be chosen from the Hopper Deck. If 1 person in the group does not want to do the WOD the group does 10 burpees and another card is drawn. Cards will continue to be drawn and burpees done until everyone agrees on the WOD. Each person only has 1 opportunity to turn down a WOD.
Don't forget the CF Darwin Xmas party tomorrow night (Friday), at the gym, 6:30pm. Be There!
Monday 19 Dec - 1RM Snatch, 1RM Clean & Jerk
The sock of choice at last weekends Power Lifting Comp!!
Tuesday 13 Dec - 2 Rnds - 5 Min Row, 4 Min Squat Clean (70/50), 3 Min HandStand PushUp, 2 Min Box Jump, 1 Min KettleBell Swing (24/16)
Score = total reps (row score is calories). 3min rest between rnds.
Awesome work to all from CFD who competed in the Power Pit Gym Power Lifting Competition on the weekend - Mark V, Kenny, Char, Kel R (2nd), Geoff, Rhys (3rd) and Kelvin (4th).
Saturday 10 Dec - 'Eva' - 5 Rnds - Run 800m, 30 KettleBell Swing (32/24), 30 PullUp
If you are doing the Power Lifting Comp on the weekend be at Power Pit Gym, 55 Alawa St, by 11am Sunday for weigh in. If you are going to along to watch start time is 12noon.
Friday 9 Dec -7 Min AMRAP - 2 DeadLift (150/100), 2 Muscle Up
Thanks to everyone who very generously donated to The Commando Welfare Trust, we raised $420.
Thursday 8 Dec - 'Wood' - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift High Pull (40/30), 10 Thruster (40/30), Rest 1 min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust
This WOD will be done at the majority of Australian CF boxes today. It is being run as a fundraiser so if you would like to donate please hand over some cash to me before the WOD and I will forward all funds raised to the Commando Welfare Trust. Donation is not compulsory but appreciated.
Sunday 4 Dec - Open Gym 2-4pm
Next weekend, Sunday 11 Dec, Power Pit Gym, in Alawa, are holding a Power Lifting Competition - DeadLift, Back Squat and Bench Press (3 attempts at each for a 1RM). It is free and aimed at first time competitors. There is a flyer on the noticeboard at CFD with more info. Let me know if you are keen to have a go. Open Gym would be a good time to work out your start weight for each lift!
Tue 29 Nov - 10 DB Squat Clean Thruster (15/10), 9 Burpee, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip, 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run
Work from 10-1 then back up from 1-10. The 800m run is only done once.
There are rope climbs so bring long socks or long pants. If you don't have either then you will do the rope climbing progression.
Monday 28 Nov - 15-12-9-6-3 Power Clean (60/40), Bar Facing Burpee
First place, nice Amy! Photos of the other CFD lifters will be posted over the next few days.
Compare to 7 Sep
Strength - Press
Friday 25 Nov - 2 Rnds - 40 Double Under, 10 Turkish GetUp (16/12), 200m Med Ball Run
Strength - Snatch Balance
Tuesday 22 Nov - Tabata Sets - Dumbbell Squat Clean Thruster (15/10), Burpee, Toes To Bar, WallBall
8 rounds of each exercise. 1 round is 20 seconds of work followed by 10 seconds of rest. Score is total reps.
Sunday 27th November is The Variety Santa Fun Run. It is 2k and starts at Mindil Beach at 5:30pm. Click here to register. It costs $30 but that includes your Santa suit. We did it last year and it was fun as! So register now, don't miss out!
Sunday 20 Nov - Rest Day
Aaron with last weeks On Ramp group
The gym is closed today for a Self Defence Course. See you all Monday!
Saturday 19 Nov - Partner WOD - 30min AMRAP - 10 Med Ball Clean, 10 Tyre Jump, 10 Double Under, 10 KB Swing (24/16)
Partner #1 will Run 400m while Partner #2 performs reps. On completion of 400m Run Partner #1 will continue where Partner #2 left off and partner #1 will Run 400m. Score is total number of rounds and reps after 30mins
Friday 18 Nov - 'Amanda' - 9-7-5 - Muscle Up, Squat Snatch (60/40)
Em and Casey doing 'Annie' with the Secret Service! Was really cool having them in town doing WOD's with us for the past 2 weeks. See you guys next time you are in Darwin or if any of us find ourselves in Washington.
Apologies for the late notice but CFD is hosting a Self Defence Course this weekend so the Saturday 3pm session and the Sunday Open Gym has been canceled, for this weekend only.
Wednesday 16 Nov - Barbell Complex - 7 Rounds - 5 DeadLift, 5 Hang Power Clean, 5 Push Press, 5 Back Squat - Rest 1 min between rounds
10 Burpee penalty if you put the bar down during a round. Weight of the bar is up to you, it can be increased or decreased each round during the 1min rest. Score is the total weight lifted for all 7 rounds.
Monday 14 Nov - 3 Rnds - 10 Box Jump, 10 Dumbbell Push Press (15/10)
Strength - Front Squat
Kel S and her Out Rigging team of 8 placed 2nd at The Cold Water Classic race in Tassie today. Fantastic effort, well done Kel!
Sunday 13 Nov - Open Gym 2-4pm
The next NT Weightlifting Association Competition is Sunday 27th November. If you are keen to enter Sunday Open Gym is the best time to practice and work out your start weights for the 2 lifts.
Friday 11 Nov - 70 Burpees, 60 SitUps, 50 KettleBell Swings (24/16), 40 PullUps, 30 Back Extension, 20 Knees To Elbows, 10 HandStand PushUps
Compare to 1 Apr
Two goals have already been ticked off on the new goal board - Zac with a 60kg Clean and Jerk and Kat G with a 50cm Box Jump. Awesome work! Who's next??
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