Tomorrow morning last workout until next Monday night!

Hey guys, just a reminder that tomorrow morning’s workout will be the last one this week (until next Monday night’s ‘girl’s only’ session) as both Sean, Becca and I will be up in Newcastle this weekend at the 2010 CrossFit Games qualifiers. Wish us luck! – Ben

weekly schedule change and updates to the tracker

Session time changes

We knew coming into the new year we’d have to tweak it as we go. As well as the addition of a weekly southside session we knew we were going to have to make some changes to other session times until the flow was just right…

We’ve added a Monday AM session but ditched Thursday morning’s AM session. We’ve also ditched the Wednesday night ‘Fundamentals’ session so I can run a CrossFit WOD out at ACT Barbell (Fyshwick) If you’re interested in checking out Pete’s gym in Fyshwick please let me know and I’ll give you the details.

The new session times are as follows:

• Monday – 6.30am CF (Palmerston), 8pm ‘Girls Only’ CF (Palmerston)
• Tuesday – 6.30am Southside CF (Chapman), 8pm CF session (Palmerston)
• Wednesday – 6.30am CF (Palmerston), 12.15pm lunchtime S&C (Lennox Gardens), 6.30pm CF (ACT Barbell, Fyshwick)
• Thursday – no sessions
• Friday – 6.30am CF (Palmerston)
• Saturday – 8.30am S&C (Lennox Gardens), 3pm CF (Palmerston)
• Sunday – no sessions

We’ll continue to review and refine session times and locations over the coming weeks and months based on feedback from our clients.

Adapt Tracker

Terence has been chipping away at the massive task list of assigned him with some new improvements, namely:

• Create new workout –> quick results entry
  This allows Sean and I the ability to quickly enter client’s results when we create a new workout (I mean we take pics of the whiteboard any way – so it wasn’t that much more effort to quickly enter in results on the same screen we add workouts on

If you think you’ve got some ideas on how to make the tracker better please send us an email – we’d love to get your feedback so we can continue to make it better for you to keep track of your fitness journey!

-
Ben

Ben’s teeth are hurting but we’re still running sessions

Hi guys,

The bad news: As most of you know I’m off to the dentist today to get some teeth out… who knew that 30 years of eating and drinking sugar could do that to a guy?

The good news: Sean is back!
You heard right guys! Sean will be taking the next couple of outdoor group sessions: Today’s Wednesday lunchtime workout and Saturday morning’s workout (both in Lennox Gardens)

Sean has been working solidly over at Evo Fitness for the last 7 months and is one of their most respected (or should i say feared?) personal trainers. If the CrossFit session he ran last night is anything to go off – you’ll be in for a couple of cracker workouts! So make sure you book into the sessions and come and show Sean your support

-
Ben

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…

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

Wednesday ‘Bulletproof your Body’ with Ben

Nice showing and extra girl this week brought numbers to around 10 – Awesome work to everyone who participated!

warm up:

• 20m lunge/sumo walks – burpee count down (5,4,3,2,1) (dynamic stretching)
• partner resist band walks – forward, sideways(both), backwards (warm up glute meds)

workout:

3 rounds @ 50:10,45:15,40:20 of:

1. Free weight chest press (bumper plates or dumbells)
2. OH and banded squats (pipe)
3. Clean & press/cleans (KB: 4kg, 8kg, 12kg)
4. Deadlifts (KB: 16kg, 20kg)
5. tire drag/keg run/free run

abs: (called it after 2 rounds – way too much pain going on…)

3 rounds @ 1min:20secs, 45:15, 30:20 of:

1. ab cycle (elbow touch/no-touch-flat-out)
2. plank (hand up variations)
3. track starts

cool down:

• full body stretching

Unleash the Beast & B.E.S.T. workouts

Had our second Saturday morning session with the boys on the Saturday just past. Only 4 people this time round but to the guys that rocked up: excellent work – it was a cracker! John ran it and it wasn’t a bad effort for his first attempt.

I ran the girls session directly after the guys and all the girls that participated worked themselves silly – once again – nice work!

You better believe this is going to get bigger and better – We even had a guy come up to us and ask if he could join in next session – I hope he makes it back. Here’s the posters I’ve been sticking up everywhere:

Workouts with the Boys Poster

Workouts with the Girls Poster