It’s been absolutely ages since we ran ‘Fight Gone Bad’ so we’re opening up tomorrow night’s boys session to the girls as well and well, it’s on! This is a classic CrossFit benchmark WOD so if you haven’t already got a FGB score it’s gonna be a great opportunity to get a one or set a new record!
What is fight gone bad?
3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (for reps)
Sumo deadlift high-pull, 75 pounds (for reps)
Box Jump, 20″ box (for reps)
Push-press, 75 pounds (for reps)
Row (for calories)
You move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
We need a minimum of 10 people to make this work. Because we only have one rower we will run 5 people at a time (with 5 others counting reps and keeping score) Please get back to me and let me know if you can make it – It’s gonna be awesome! Still not sure what we’re talking about – check out the video below…
Instead of our usual 3pm @ Belconnen we’re gonna be teaming up with Rosko and B32 CrossFit in Fyshwick to hit a couple of epic individual and team workouts. The proposed start time is 2pm (for the individual workout) and 3pm (for the team workout) Workout details are as follows…
Individual
AMRAP in 25min:
5 BW Deadlift
5 Pull Ups Men 20kg /Girls 10kg
5 Thrusters Men 60kg / Girls 40kg
5 KB Swings Men 32kg / Girls 24kg
5 Burpees
Team workout.
Team of four persons.
One team member on each exercise, each team member must complete each of the exercises in this order.
One person must be on the rower all times.
The workout is complete once all reps and the 2500m row are completed.
–
25 Burpees
25 Pull Ups Men(Chest to Bar)
25 Thrusters Men 60kg / Girls 40kg
2500m Row
Rosko’s been keen as beans to host our Saturday arvo workout for a while now and you can be sure he’ll have all the gear out there to make the trip worthwhile. So please come and support the Canberra community. It’ll be a ton of fun (just like gymnastics – only with barbells and stopwatches, etc…) so come join me, Becca and rest of the crew for a totally awesome saturday afternoon of epicness!
Sean ran Saturday morning and after I saw Mikey’s tweet it was pretty clear it was something worth doing. Melissa got some footage of the epicness. Perhaps our fun isn’t that fun? It sure has been a while since we were all that smoked after a WOD…
Disclaimer: This is not a pep talk for all the newbies that just signed up within the last 2 months. This is for all the guys who’ve been with us for at least 12 months or more… Although if you are a newbie the ‘start bringing a notepad/training diary to workouts…’ still stands.
Sean and I have finally decided to throw it back to you guys. It’s time to start bringing notepads and/or training diaries to your workouts and writing down your results. We’ve been holding your hand for way too long by doing it all for you in the tracker. But as I’m starting to find out it seems like no ones even using it. I mean it sure is nice to go and check what you’ve done once and a while and there it all is: all your juicy workout details and results, but what’s the point? You didn’t put them in – The magic fairies did…
I know what my 3RM OH squat is. I know what my 1RM power clean is. My best Cindy is 21 and my best Fran time is 4:14. I know these thing because I write my results down after every workout. I’ll write down how I felt during the workout and how long it took to recover afterward. I’ll track things like nutrition, what I’ve been doing for recovery and how hours of sleep I had last night. I have written goals too: I know in 12 months time I want to have a 240kg deadlift and be able to do 10x body weight OH squats. I know where my current OH squats are at and how much more I’ll have to lift to get there…
If someone asked you what your best result for any given workout is would you know straight away? Do you have a 12month goal or goals or doesn’t it even matter? Do you just come and sweat it out for an hour, feel sore for a couple of days and then come again? If that’s you I’d encourage you to start keeping a training diary – it’s time to step up and be accountable for all that training, nutrition and recovery you have or haven’t been doing. If you’ve been with us for over 12months and you’re wondering why you still aren’t where you want to be health and fitness wise but didn’t write down some goals and track your progress by keeping a diary – well that in itself may just be the answer…
CrossFit (and the sessions we run you through) is aimed at increasing your work capacity over broad time and modal domains, but beyond looking in the mirror are you actually doing that? Are your times improving? Are you moving heavier things faster than you were 12 months ago (and if so, by how much?) are you more flexible than you were 6 months ago? (and if so, by how much?) Do you know? If you don’t – well you should.
Becca questioned the spiciness of this post (and yes perhaps it is a little too direct) but Sean and I aren’t running Club Lime here. This is Adapt Health and Fitness and all our guys want to achieve better health & fitness – right? They know exactly where they want to be cause they’ve set goals and they know exactly where they’re at (right now) because they write down their results after every workout – right?.
So starting from today we’re throwing it back to you. Sean and I will continue to add workouts to the tracker and mark down your attendance – but that’s it. We will no longer enter anyone’s results (but our own) into the tracker. We’re asking you to step up and be accountable for yourself. Start bringing a diary and start writing everything down. If you do – you will gain an unprecedented level of control over your health & fitness journey – knowing exactly where you want to be and exactly what it’s going to take to get there…
Speaking of unstoppable guys, last night’s ‘Boys’ workout: ‘Cindy’ uncovered some up’n'coming monsters. PBs were being broken all over the place, Nick destroyed it with 23 rounds, Rosey with 18 rounds. Hutcho spewed in the bush and Jamie completed all his rounds with no bands for pull-ups. All the guys that rocked up -- threw down. It was an old fashioned, classic Adapt’ Tuesday night session with some of the guys even backing up at today’s lunchtime session -- OMG bring on the sectionals and regionals next year -- you guys will kill it!
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Ben
OMG This workout looks epic! I might try it after I get back from the Regionals next weekend… Ben.
This morning’s sprint WOD:
21-15-9
KB swings (24/16kg)
SDHP (with KB too)
Box jumps (24″/20″)
– straights sets only – If you need to break up a set then you have to buy back in with 3 burpees – this is a sprint workout so fight for it…
Posted: April 23rd, 2010 | Author:ben | Filed under:News, Workouts | Tags:weather | Comments Off
Hey guys, Due to the unpredictable weather (well it’s been raining on an off out here all morning) this morning’s AM session will be run out of the garage (Palmerston).
We decided to take a bit of a break over the upcoming Easter long weekend with workouts as follows:
Friday 6.30am session (@ Palmerston) – yep.
No Saturday 8.30am session (@ Lennox Gardens)
Saturday 3pm session (@ Palmerston) – maybe. (dependent on numbers)
No Monday 6.30am session (@ Palmerston)
No Monday night ‘Girls’ 8pm session
Sessions back to normal starting from Tuesday morning…
So if you’re going away take it easy on the roads and if you’re hanging around Canberra for the weekend then come to Friday morning’s workout and let me know if you’re keen for one on Saturday afternoon (3pm) – if we get enough numbers we’ll do it….
Nick showing the kids how to handstand over in South Africa
It’s been absolutely ages since I had a good laugh at the expense of my guys during a workout but today was absolutely hilarious! I think everyone who made it had a great time and as always it was great to hang out Check out Vonny’s perfect headstand – damn it’s good to get upside down every now and then…
