Filthy Fifty Thursday



The girls from Dalecki Strength will be at Geo tonight at 7pm and again over the next 3 weeks to show you how to lay a foundation for good movement for you Pull-ups, Toes to bar, Handstands and Muscle Ups.  If you don’t have any of these movements yet, then these girls will sort you out.  And if you do have them, then they will make you better.  There is still time to book.  The cost is $135.  Call  or message Adam for more info.

Sunday Session – This Sunday at 3pm we will be heading over to ClimbFit at Artarmon for some indoor rock climbing.  The cost is $23 which will cover you for unlimited climbing and a harness.  You can pay an extra $5 for climbing shoes, otherwise just wear you regular runners.  If you haven’t climbed before, it is a great physical and mental challenge as you negotiate the different routes.  There are many options ranging from beginner to advanced – something for everyone, including kids.  The guys there will show you the basics to get you started.  I have not organised a specific group for CrossFit Geo.  It will just be a matter of turning up, paying your dosh and getting yourself some gear.  Feel free to arrive whenever you want and get climbing.

Talon Training Collective Sessions – Every year there are a myriad of CrossFit competitions ranging from small local comps to big ones that attract some of Australia’s fittest.  There are Team comps (pairs, threes, mixed) and Individual competitions. There are beginners, intermediate, advanced and also masters categories at many. If you have ever wanted to throw your hat into the ring for one of these, either just because it is on your bucket list of experiences to do, or because you want to become a competitive CrossFitter, or maybe the idea of it all sounds like fun, then you may be interested in what is being proposed.

Rather than wait for a comp to be announced  two months off and then begin training seriously for it, I have decided to run regular comp training on a weekly basis so that you can start working on things now and begin evolving. You do not have to be an advanced athlete to be involved.  You do not have to know how to do a muscle up or be able to clean 100kg.  If you are willing to push yourself to improve, to acknowledge that there are standards in the way that we perform every movement, to be supportive and encouraging of everyone else around you, and to not make excuses in your shortcomings or failings, then you can join in on this training.

Now because we all work different shifts and have family duties that are not consistent, this team training, which I have called “Talon Training Collective” sessions, will run at different times each week so that everyone gets an opportunity to attend.  At the moment most of our competitive members train together at 4pm during the Open Gym Session.  This is not an exclusive club.  Anyone is welcome to join in.  And I should add that these Open Gym sessions are available for you to come in and do your own thing.  You do not have to do what everyone else is doing.  It is by pure coincidence that those members who actively seek out competition are also in a position to train at 4pm.

To make it easier for those of you who want to compete to get together regularly and feed off each other, I will run Talon Training Collective sessions at various times from week to week.  If you can make it, come in.  Most of these Talon Training Collective sessions will involve Team WODs because I believe it is during these types of WODs that people push themselves harder and the bonding and support that occurs is awesome.  There will be very little in the way of coaching because I want to devote the session to training, but scaling and modification of movements will always be available.

So if you are interested, stay posted and keep an eye out for the “Talon Training Collective”.



METCON – “Filthy Fifty”

50 Box Jumps 24″/20″

50 Jumping Pull-ups

50 Kettlebell Swings 24/16kg

50 Walking Lunges

50 Knees to Elbows

50 Push Press 20/15kg

50 Good Mornings 10/5kg plate

50 Wallballs

50 Burpees

50 Double Unders


About AB

Crossfit Coach

Posted on April 23, 2015, in WOD and tagged , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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