CrossFit Base

A pretty miserable morning, weather wise so we resorted back to the confines of my garage. I think the rain got the better of a couple of sleeping beauties who thought the comfort of their snugly bed was more appealing than to train at 6am….whats doing???

3 Rounds for time
400m Row
21 KB Swings
12 Jumping chins

+

5×5
Back Squats
Dead lift
Thrusters

Add total of points complete in 30 minutes.

Squats 20 = 20 points
Tyre Drags 2 Laps = 25 points
Sprints 4 Laps = 30 Points
Crunches 5 = 5 Points
Burpees 1 = 10 Points
Mountain climbers 1 = 5 points

Penalities minus 10 point for ever sprint or tyre drag not completed in the count down
Bonus team collect 50 points for take the largest tyre.

Todays session required a little thinking First each team had to come up with their own name and next each team had to count number of point. This was a little to much for some Overall each team preform really well.

Team 1 “Hmm” initial of team members ( Heather, Michelle and Mark)
Team 2 “Broken knees” Most of the team had sore knees ( Matt Jo Sue)
Team 3 Platypus Happened to be of David Shirt ( David, Allison and Jacinta)
Overall Winner was Hmm team with 3695

The Southside Physio girls put in an awesome session this evening, both smashing their 2km Row PR’s (Personal Records), check out the score board page.

20,15,10,5

Wall Ball (4kg)
Kettle Bell Swings
V sit twists
150m run
Bench dips

After the girls stopped having there own privite little dance party we finished on such a high with some chin up practice… i was so proud and excited about the session you put in i had the endorphin rush and did my own WOD, so thank you!

Both Kerrie and Jane are seeing some pretty amazing results with their hard training and good nutrition, keep it up guys, there’s no stopping these chicks!

The summer triathlon series is upon us, with the CPS series starting next Sunday 8am, with the choice of a short or long course. I will be entering so if anyone is keen to join me for a fun morning feel free, the more the merrier! I am looking forward to it although am still a little worried about the swim leg… i wonder if flippers are aloud???

short course swim 200m, ride 9km, run 2km
long course swim 400m, ride 14km, run 4km

To try and boost the CrossFit Base community we would like everyone to start adding comments, these comments don’t nesercerily have to be related to the post or WOD (workout of the day), feel free to comment about anything. Your own training or workout, goals, motivation, nutrition, anything you want really. We want to build the community in Canberra, even if your not an active member with us we want to hear from you!

Lastly, don’t forget this Tuesday night at 6pm we will be meeting at Kambah adventure playground for our weekly Tough bloke training, let us know if your coming.

Its starting to get nice and warm out there… summers coming!

We took on “The Chief” this morning, the girls all stepped up and bumped up the weight for their cleans… its only 3 reps

Compare to 16/9/08
5 rounds
Each round consists of as many rounds as possible in 3 mins
1min rest between rounds

3 x Power cleans
6 x Push ups
9 x Squats

Followed by 10 x Push press and 10 x KB shuttles

20 KB Swings
20m run
20 MB Slams
20m run
Reverse Crunch
20m run
20m Overhead squats

Complete as many rounds in 25minute

A great session was had at Deakin with the John James crew. A big welcome back to Claire who has been busy, understaffed and over worked for the last 2 weeks. Also a huge congratulations goes to Margaret who hasn’t missed a session and who has lost 16kgs. Margaret is one of these people who always gives 100%. Awesome effort Margaret!

Complete as many rounds as possible in 25mins.

1 Lap Kettlebell Farmers walks (16kgs 12kgs 8kgs)
4 Laps Run/Sprints
20 Push-ups
20 Reverse Crunch
20 MB Slams (5kgs)
10 Kettlebell swings (8kgs 12kgs)

Awesome effort from the group today, a special mention goes to Steve who worked really hard as he believed the group needed to go a bit harder than Tuesday. Also well done to Jacinta who completed her first CrossFit session.

Four rounds for time of:

400m Run
50 x Squats

For Time
200 m Run
200 push-ups
200 KB Sumo HP
200 Sit-ups
200 Deadlifts
2 people must be working at all times

If you are interested in joining us for the Tough Bloke Challenge training tonight please let us know. We are meeting at 6pm at Kambah Adventure Playground. All welcome!!!

Awesome Workout this morning to all! Welcome to our newest member Ian, joining us from Workplace Massage Therapy. We all know were to come after a hard CrossFit WOD now! Brilliant session to start Ian, well done!
Also, Karen put in a gallant effort this morning, running on minimal sleep over the last week, travelling to the States and back, fantastic seeing you bright and early putting in 100%, LOVE IT! Enjoy the concert tonight.

As many rounds as possible in 20min
5 x Deadlifts
15 x Alternating KB Swings
25 x Push Ups
50 x Mountain Climbers