my southside crew throw down

Last night’s ‘girls only’ workout was such a huge success that I thought it would be a great idea to run my southside crew through it as well. Here’s a pic of Nikki, Lori, K and Mike throwing down…. just as the sun’s coming up – Winter’s going to be pretty interesting?

5 rounds for time:

• 10 knees to elbows
• 15 box jumps (24″/20″)
• 20 DB push press (10/5kg)

Saturday arvo ‘Cindy’ in the rain (well garage actually…)

It turned out to be a wet on Saturday but the rain didn’t dampen anyone’s spirits as the guys turned out in hordes to put their bodies through another grueling workout: Cindy.

The rain actually turned out to be quite refreshing post WOD with everyone kicking back and relaxing in it, after completely smashing themselves.

I’ve gotta say that the Saturday afternoon workouts are really turning into something else! With a mad, high energy vibe that just has to be experienced to be believed!

Josh and his guys killed it. Our very own Adapt crew killed it and as always it was great to have Rosko from CrossFit Crew out after his awesome ‘Muscle-up Workshop’ that morning at Regatta…

Seriously if you haven’t made it out to Adapt (Palmerston) for a 3pm Saturday arvo WOD yet then you don’t know what you’re missing… All that been said we’ll all be up in Newcastle next weekend (for the sectionals) so you’ll have to wait until Sat 27.2.10.

go team ultimate!

This morning’s workout saw the trainers get involved (to make up numbers) as we formed 4 teams of 3 to duke out the following workout:

In teams of 3, each team member does:

• 7 box jumps
• 7 DB hang squat cleans
• 7 burpees

and then the next team member… etc.
For a total of 7 rounds (for each member)

Team 1
Ben
James
Tianna

Team 2
Sean
Hutcho
Vonny

Team 3
Becca
Tim
Nick

Team 4
Melissa
Peticus
Rosey

After the workout there seemed to be some questions raised in regards to the event’s winning team. “Did they even do all the rounds? …I mean I had X and X on my team and we were flying through it…?” –anonymous

So if a bar falls in the forest…

3 rounds for time:

• 20 front squats (60/40kg)
• 30 box jumps (24″/20″)
• 40 push-ups

I’ve always wondered if a bar got dumped on a set of paralletes would it break them or just bend them? Melissa decided to test the theory out at this morning’s workout

Photos from this morning’s workout are up on flickr

1st week in August weekly wrap-up

1.08.09 Saturday morning ‘Winter in the Park’

I kept it super simple for this workout as we had 3 newbies rock up making it a total of 10 – excellent!

workout:

• push-ups
• squats
• KB swings
• bumper bent over row
• box jumps
• deadlift…
• Abs: We did separate abs but I didn’t write it down but you might well imagine their would have been 2 – 3 rounds of  planks, ab cycles and v-ups….

Rosey who missed out on the morning workout (due to pouring a concrete slab in his backyard) made it round to my place to join Sean in the afternoon for a CrossFit WOD that consisted of:

• 21,15,9 reps for time of:
  • box jumps
  • KB swings,
  • SDHP

Results:

• Rosey: 6:17
• Sean: 9:36 (Sean had smashed himself a day earlier and didn’t want to scale…)

4.08.09 Tuesday night CrossFit in the Garage

We started out with some more technique on air and front squats and we’re stoked to welcome Briant back (he came back after Saturday…) After the warm up the WOD consisted of the following:

• 3 rounds for time:
  • 20 5kg DB thrusters,
  • 200m run,
  • 20 24kg KB swings,
  • 200m run,
  • 200 K2E,
  • 200m run

• finsher:
  • 30 strict pull-ups

I actually decided that it would be a good idea to have a crack at this in the morning before the boys attempted it just to see what it would be like and so I would know exactly what they’d be going through – as it turned out – they almost caught me… but not quite – so phew….

Results:

• coming soon…

5.08.09 Wednesday lunchtime ‘Bullet proof your Body’ workout

workout:

• log push-ups
• ropes gone wild
• kb swings or halos
• bent over rows (bumpers)
• box jumps
• SDHP
• abs: 2 rounds @ 1min,30sec of:
  • scissors
  • v-ups
  • plank
  • ab cycle

Wednesday evening UC Winter sessions

workout:

• wall push-ups
• squats
• kb swings or SDHP
• bent over row
• box jumps/step-ups
• SDHP
• rope gather

6.08.09 Thursday NLA Corporate Fitness

• 3 rounds @ 50:10:
  • hip flexor band resisted stationery march
  • banded shrugs
  • bent over rows
  • squats
  • seated MB russian twist
  • plank

8.08.09 Saturday morning Winter in the Park

workout:

• 3 rounds @ 50:10, 40:10, 30:10:
  • skipping
  • ropes
  • push-ups
  • squats
  • med ball throw-downs
  • KB push-press
  • box jumps
  • KB deadlift
• abs @ 50sec (rnd1), 30sec(rnd2), 10sec(rnd3):
  • v-ups
  • plank
  • track starts

Nice work to Kylie and Steve for making it out their first workout

Winter in the Park: video

Winter in the Park: 11.07.09 from benwarren on Vimeo.

4th – 11 July 09 weekly wrap-up

Saturday morning Winter in the Park (or more appropriately: Saturday morning CrossFit)

Because of the small turnout I ended up running a session out of my garage in Palmerston. And because the participants were no strangers to crossfit – we ran the crossfit WOD “Kelly”

‘Kelly’

• 5 rounds for time:
  • 400m run
  • 30 wall-ball (which we subbed with dumbell thrusters)
  • 30 box jumps

Results:

• Nick: 29:06
• Rosey: 31:15
• Becca: 31:54

Now I’ve seen people get pretty beaten up before, but this workout looked like pure hell – Nick, Rosey & Becca will attest – it was probably of the hardest workout they had ever done…

Tuesday night crossfit WOD

For something that sure looked easy on the board, boy oh boy did it sort out everyone…
Timmy is on another level at the moment – he smashed through the WOD in 7:54 and Davo C brought in a solid 2nd place with 9:45
Russ & Dave H (two crossfit first-timers) didn’t really ‘hit a wall’ – but more appropriately ‘the wall’ fell on them… Russ pushed on through though to lock in his first ever crossfit WOD @ 16:23 and Dave (DNF) assures me he will be back with his head in the game next time…

warm-up:

• kettlebell snatch workshop

WOD:

• 3 rounds for time:
  • 30 KB snatches (15 each arm)
  • 21 box jumps
  • 15 knees to elbows

Finisher:

• Tabata sit-ups & push-ups

Results

• Tim: 7:53 (15kg DB)
• Davo: 9:45 (15kg DB)
• Nick: 10:18 (12kg KB)
• Rosey: 12:34 (15kg KB)
• Russ: 16:07 (15kg DB)
• Dave H: DNF

I was so juiced by Timmy’s performance that I had trouble sleeping – so woke up first thing in the morning and got Becca to run me through the same workout… Ben: 7:35 (20kg KB)

Wednesday lunchtime ‘Bullet proof your Body’:

The few and the proud Payten, Tim & Nick rocked up for a near perfect weather session.

warm up:

• agility ladder to 4 cone drill x 6
• 30m short sprints x 3

workout:

• cobra push-ups
• sand bag step-ups/box jumps
• kb swings, halos 2 slashers, figure o’8s (rnd 1, rnd 2, rnd 3)
• kb deadlifts (24kg)
• baby seal/keg shuttle or baby seal ‘around-the-worlds’

Wednesday evening UC Winter Sessions: Session 2 ‘The Deadlift’

The UC girls braved their first outdoor session (last week it was inside) to learn a new move: the Deadlift. Technique was hard to fault and the following circuit got every one’s ‘huffy-puffy’ up and going… Nice work ladies – and to the younger girls: continue to push yourself a bit harder at the next session – feeling a little bit dizzy is OK… Look forward to learning ‘The Kettlebell Swing’ next Wednesday

warm-up:

• partner resisted band walks (forward, backwards, sideways)
• deadlift workshop (with PVC) & squats

workout:

• wall push-ups
• squats
• bent over row (bumper plate)
• box step-ups
• kettlebell deadlift

Thursday lunchtime NLA Corporate Fitness:

warm up:

• turkish get-ups

workout:

• 3 rounds @ 50:10
  • bumper plate chest press
  • multi-box weighted step-ups
  • kettlebell swings
  • seated russian twist
  • bumper plate bent over row

Saturday morning ‘Winter in the Park’

It was back to basics this week and it was good to see a decent turn out too!

Warm up:

• Sumo deadlift high pull technique
• jog and tyre flip relay and carry

workout

• 3 rounds @ 50:10
  • push-ups
  • dumbell thrusters
  • KB swings, halos, 8′s
  • box jumps
  • sumo deadlift high pull
• abs (1min, 30secs):
  • v-ups
  • planks
  • ab throw-downs

Everyone did really well and the weather was actually pretty nice. Went out to Beppe’s afterward with a couple of the guys…

29th June – 2nd July 09 weekly wrap-up

Tuesday night garage workout: crossfit WOD ‘Fight Gone Bad’

• 3x 5min rounds (with 1min rest) working 1min each station of:
  • row (for Cal)
  • wall ball (sub 10kg DB thrusters)
  • sumo deadlift high-pull (40kg)
  • box jumps (20″)
  • push-press (35kg)

Four guys: Tim, Davo, Brenden & Pete put in a massive effort and now have something to beat next time they do this – Sean and I just watched these guys go to pieces – it was hardcore. it fricking was awesome!

Wednesday lunchtime ‘Bullet proof your Body’ workout

3 guys including Tim (from the night before) braved the disgustingly cold & wet conditions @ Lennox Gardens to to put in a stellar effort that was just as hardcore as the night before….It went as follows:

• 5 rounds: 5 stations @ 50 secs work:10 secs rest of:
  • log push-ups
  • 5kg dumbell thrusters
  • 12kg/16kg kettlebell swings / halos to slashers
  • 20″ box jumps
  • round-the-worlds with bulgarian sandbag(baby seals)

Wednesday evening UC winter sessions (session 1: The Squat)

I had the opportunity to meet a lovely group of ladies from UC as we embarked on the first session of an 8 week program focusing on foundation movements and lo-intensity strength circuits… The first workout consisted of the following:

• warm up:
  • squat technique
  • partner resisted banded walks (forwards, backwards, sideways, etc.)
• circuit:
  • standing banded chest press
  • body weight squat
  • banded bent-over row
  • standing russion twist with medicine ball
  • box step-ups (20″ & 10″)
• abs: planks & lying-Ls

Nice work to all the girls that made it as next week we move onto the deadlift…

Thursday Lunchtime NLA Corporate Fitness

It was a busy day in Doc Supply as only Sonia & Anne turned up for an extremely comprehensive ‘Turkish Get-up’ workshop.

Following that the girls we put through a short but reasonably intense workout consisting of:

• 3 rounds: 3 stations
  • (12kg deadlift
  • 8kg kettlebell swings
  • box step-ups)
• worrking for 50:10,40:10,30:10 respectively…
• abs: planks & lying-Ls

On a side note: the new Flexi-Session pre-paid cards are proving to be a hit – so what are you waiting for? Get one now!

Adapt Flexi-sessions pre-paid card

After a lot of questions and comments regarding my last post on changes to payment structure for group workouts – Probably the biggest single concern for most participants was the lack of flexibility offered for missing a session due to sickness and prior engagements… Taking everyone’s comments on board – I think I’ve come up with a real contender… The brand-spanking new: Adapt Flexi-sessions pre-paid card!

There are 2 card options:

• 6 session pre-paid card for $60 (standard user: 1 session per week)
• 12 session pre-paid card for $100 (heavy user: 2 sessions per week + 2 sessions free)

Card Conditions

• valid at any open session
• must be presented @ each session (and like a pool card it will be stamped @ each session)
• both cards are valid for 2 months from date of issue
• non-transferable

What this means for you

• You’ll still have to book for Saturday morning workouts and confirm attendance on Tuesday nights
• Either purchase an Adapt Flexi-sessions pre-paid card or pay $20 per casual session (Yes, I want to encourage people to purchase a card…)
• Bring your card to every workout

I’m pretty much going with this one guys and the cards are coming – So have $60 or $100 ready at the next workout (or pay online) then you’ll get a card and go from there… Once again if you have any questions or comments send me an email or give me a buzz on 0407 900 795

video from Tuesday night: Partner ‘Angie’

Tuesday night WOD 23.06.09 from benwarren on Vimeo.