Author Archives: AB

TEAM CHIPPER – OOOOOH YEAH!!!

Ol’ Dog Pete (Cookie) has been training hard and getting ready for the Masters HQ Finals in October

THIS WEEK THERE WILL BE A CHANGE TO OUR NORMAL TIMETABLE

THURSDAY NIGHT AT 7.15PM – BOXING

SATURDAY MORNING – 7AM OPEN GYM followed by a 8AM CLASS

WORKOUT OF THE DAY

CONDITIONING

In pairs, complete:

50 Box Jump Overs

50 Thrusters 50/35kg

50 cal Row

50 Sit-ups

50 Back Squats (from the floor) 50/35kg

****Every minute on the minute, 3 Synchro Burpees

ACCESSORY WORK

3 sets of:

12 Dumbbell Flies

12 Rear Delt Flies

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CLEAN & JERKS BABY!

WORKOUT OF THE DAY

CONDITIONING

12 min EMOM (every minute on the minute)

1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/Pull-up Eccentrics/Rack Pull-ups

2) 20 secs Single Arm Front Rack or Overhead Hold (each arm)

3) 12 Kipping Swings/8 Kipping Knees to Elbows/8 Toes to Bar

4) 20 sec Top of Push-Up Hold/Bottom of Push-Up Hold/Back to Wall Handstand

STRENGTH

6 sets of:

2 Clean and Jerks

*Build up the weight

CONDITIONING

“Skinny Grace”

15 Clean and Jerks for time 60/40kg

7AM OPEN GYM, 8AM CLASS, 9AM YOGA

Good morning legends.
Today will run a little differently. We will have a 7am Open Gym, an 8am class (see “Saman” workout below), followed by a special Yoga class run by Johanna. The Yoga class is open to anyone who wants to come in, however, there will be a $15 charge for GEO members and $20 for non-GEO members.
namesake photo
In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how long they were trapped inside the cave

8 rounds for time of:
13 Deadlifts
17 Wallballs
400m Run

ARE YOU READY TO DO THE OPEN?

The CrossFit Open starts on 10 October.  GEO has been involved in the Open every year since we started.  It’s a great way to bring the community together, test ourselves, and also support and encourage each other.  It is for all levels of fitness and experience.

WORKOUT OF THE DAY

SKILL

3 sets of:

5 Pistol Negatives on each leg

CONDITIONING

5 rounds for time of:

8 Squat Cleans 35/25kg

10 Ring Dips/Ring Push-ups/Push-ups

8 Power Snatch

8 Pistols (4 each leg)

RUNNING WORKSHOP ON SUNDAY AFTERNOON

Hey guys,

Myself and Mark Uren will be running a “Running Workshop” (excuse the pun) today at 2pm down on the beautiful Bedlam Bay Oval adjacent to Gladesville Hospital.

Mark will lend his many years of running experience to us and give away some valuable drills and skills to improve your running.  Last time he ran this workshop the feedback was extremely positive from all who attended, and from that, Mark was asked to present it to the members of CrossFit Zelos at Penrith.

If you want to learn how to improve your running style so that you last longer without becoming fatigued, then this workshop is for you.  I would definitely come along.

At the completion of the workshop we will break off into teams and put our newfound skills into practice by doing a mini “Amazing Race” around the hospital grounds.  There will be a few checkpoints hidden around the grounds which you will need to navigate to with your team.  It won’t be anything too serious or hardcore – just a chance to go for a nice easy run and have some fun.

This event is open to anyone, including kids.  The cost is $15 for GEO members and $20 for non-GEO members.

All you need to bring are running shoes and a stopwatch (watch or phone).

Bedlam Bay Oval is accessed via Punt Road, Gladesville.  You need to drive into the Gladesville Hospital grounds and follow thr road around to the left.  You will will eventually see the oval down by the river.

Call me on 0488 588 252 or email info@crossfitgeo.com.au if you want more details.

– Adam

 

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