CrossFit Base

Thursday – 9/9/2010 – Rest day

CrossFit Base — Wed, 08 Sep 2010 18:00:18 +0000

Mobility WOD x 2
Do 2 of K-Starr’s M WODs today, work on increasing you mobility and flexibility and see the difference it makes in your movements and performance. You should be hitting 1 of these everyday!!!
The improvements will be pretty much instant, but consistency is the key to anything.

Wednesday 8/9/2010 – Cindy

CrossFit Base — Tue, 07 Sep 2010 18:00:53 +0000

The Tuggeraonog crew gets a go at the horse races

Snatch balance to OHS
Perform 1x snatch balance and 3 overhead squats, that is 1 set
complete 5 sets increasing load each set if appropriate.

“Cindy”
AMRAP in 20mins
5 x Pull ups
10 x Push ups
15 x Squats

Compare to 26/2/2010

CF outdoors
“Mel”
5 rounds
100m run
10 x burpees (scale to 5)
10 x push ups
10 x mountain climbers
10 x sit ups
10 x prisoner squats

CF Wollongong Games and CrossFit Kids Launch!

CrossFit Base — Tue, 07 Sep 2010 03:36:32 +0000

Sunday October 17th
Register now!!
3 categories – Beginner / Intermediat / Advence (rx)

Come on down, it will be a GREAT day!!!

And anyone who is keen, we are going to the adults gymnastics class in Erindale tonight at 7:30 (Big tin shed on Gartside st.)

Tuesday 7/9/2010

CrossFit Base — Mon, 06 Sep 2010 18:00:27 +0000

... the end!

Happy Birthday David!!!!
5×3-5 Push press from behind the neck
5×5 Toes to bar (controlled reps)

CFE
3 x 1km
2min recoveries
Record total time

Monday 6/9/2010 “Airforce WOD”

CrossFit Base — Sun, 05 Sep 2010 18:00:18 +0000

Deadlift 10mins to find 3RM

Airforce WOD (midwestern sectionals WOD 1)
For time complete:
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
Start with and complete 4 burpees every minute on the minute.
Bar loaded at 40/30kg

Compare to 14/4/10

CF outdoors will be doing a KB version of this WOD and some 400m sprints

New 6 week training block starting on 27th September, this follows a one week break.
Check out Fees/timetables for details.

Sunday 5/9/2010 – Happy Father’s Day

CrossFit Base — Sat, 04 Sep 2010 18:00:39 +0000

Happy Father’s Day to all our wonderful CrossFit Base Dads, enjoy your day!!

Our Whole30 challenge is 3 weeks down!!
How are we travelling?? Some super sweet improvements especially in body composition, sleep and energy levels.

The whole point of this challenge was to almost re-set your body and change your eating habits for good by eating REAL FOOD!! After this week start thinking about whether or not you are going to tweak anything or are you stoked with the way your going, feeling on top of everything, energy levels consistent and will continue on with the whole9?

If you do decide to add something back in, be cautious of what you add, you have worked hard the last 4 weeks don’t blow it!! Also, look at how foods react to your body. You might decide to add in oats or milk for example but find your stomach just doesn’t handle it leaving you bloated or worse….
It’s all individual, tweak your nutrition to suit you, if you have been missing something like crazy, enjoy it every so often just don’t go nuts and end up where we were only 3 weeks ago, you can feel the benefits of clean eating so stay with it and make it suit you, your life and your goals.

Dont forget to do your daily mobility WOD… or 2!

Saturday 4/9/10 – “Fran”

CrossFit Base — Fri, 03 Sep 2010 18:00:18 +0000

Giddy up!

“Fran”
21, 15, 9
Thrusters 40/30kg
Pull ups
Compare to 13/10/09

Skills practice: Snatch

I hope you are all continuing on with your daily mobility WODs (perminate link on the right side bar)

Made of Steel Challenge – Newcastle 30-31st Oct… will be an awesome event! Details and rego here

Smash Clash results are up here
Thanks Bernie and Lisa for a great day and congratulations to all competitors!

Friday 3/9/10

CrossFit Base — Thu, 02 Sep 2010 19:49:29 +0000

Team work! BJ and Tara working together to get the job (Fran) done

Front squat 3, 3, 3, 3, 3 (beginners do 3×7)
Pressing snatch balance 5, 5, 5

mini Tabata
4 rounds of 20:10 each (20sec on, 10sec off)
Squats
Sit ups
Burpees
*focus is on depth and speed

Made of Steel Challenge – Newcastle 30-31st Oct… will be an awesome event! Details and rego here

Wednesday 1/9/2010

CrossFit Base — Tue, 31 Aug 2010 18:00:17 +0000

Coops hammering the KB swings in WOD 2, in the team event at Smash Clas on Saturday.

WOD 1
AMRAP in 15mins
12 x Ring dips
12 x Jump lungs (6 each leg)
12 x Push ups
200m sprint (sandbag)

Rest as needed then complete
WOD 2
12, 9, 6
Sandbag shoulder slams (each side)
Lateral jumps (each side)
Sand bag full clean and press
Compare to 13/4/10

Tuesday 31/8/2010

CrossFit Base — Mon, 30 Aug 2010 18:00:28 +0000

Click here to view the embedded video.

A video for all of you who hear this “force your knees out”, “heels down and away” or “fire your glutes”
3 x Max ring hold (straight body, knees to chest, L sit, levers)
3 x Max reps ring dips
3 x Max chin up hold (chin clearly over the bar not resting on bar)
3 x Max reps strict chin ups

21, 15, 9 reps for time
Burpees
Double reps x Double unders
100m sprint (1xper round)

CF Outdoors will be doing the gymnastics above and a slight variation on Fridays WOD (post times to Friday)