BE THE MAN IN THE ARENA

WORKOUT OF THE DAY

METCON

A. 15 min EMOM               

1. 5 Strict HSPU                       

2. 12 Goblet Squats 24/16kg                            

3. 45 sec Plank  

* Intent – move with quality.  Do not rush.

                   

B. In teams of 3, for time:               

90 cal Bike                     

90 Anchored Sit-ups          

21 Wallclimbs                 

90 Wallballs                     

90 cal Row                        

REGISTER FOR THE NEXT TERM OF THE GEO “YOUNG GUNS” PROGRAM

REGISTER FOR THE NEXT TERM OF GEO’s “YOUNG GUNS” PROGRAM

Check out our awesome GEO “Young Guns” in action.  I’m really proud of how far these kids have come in a very short time.  What started out as an experiment to see if kids would be interested, has turned into a fully committed and enthusiastic group of boys and girls who are just soaking up everything that is thrown at them, and who continue to improve from week to week.  

We will be finishing our second term of training this week and breaking for the school holidays (much to the kids disappointment), but our 3rd term will commence on Wednesday 19 July and run for 10 weeks to Thursday 21 September.

We have received a lot of very positive feedback and interest in joining the program has grown.  As a result, we will be capping numbers for the next term of training to ensure each of the kids is given the attention they need to progress.

If you or someone you know are interested in getting your/their kids involved, please email Adam at info@crossfitgeo.com.au promptly for further details.

 

WORKOUT OF THE DAY

STRENGTH

1RM Back Squat                 

METCON

3 rounds for time of:        

20m Joeys (fwd/bkd)              

10 Ring Dips                       

200m Run                             

10 Pull-ups

1RM’s – THERE WILL BE LOTS

Congratulations to these GEO legends who all competed yesterday at two different comps.  Well done guys.  You did GEO proud!

A LOT OF 1RM’s COMING UP

The next couple of months are going to see us hit a number of 1RM’s to establish some new benchmarks for our seasoned members and some actual benchmarks for our newbies.  We will be working on improving strength and technique and then retesting to measure our gains.  If you are currently injured and unable to do the movement that is programmed, please come in.  We have a thousand other movements you can do.

WORKOUT OF THE DAY

STRENGTH

1RM Snatch                

METCON

In teams of 3, 21min AMRAP:                               

75 cal Row                         

75 Thrusters 40/30kg        

75 Toes to Bar

BURPEES FOR THE KILI KIDS WAS A HUGE SUCCESS! THANK YOU!

Asante!

This is “thank you” in Swahili.

We have been absolutely overwhelmed by the generosity of our friends, our family, and the greater community that we have been connected to through this challenge – “Burpees for the Kili Kids.”

It started off as a pretty out-there idea.  I mean who wants to do burpees, let alone pay for the privilege?  But we went ahead with it anyway because we thought it would be an epic and memorable challenge which would do a lot of good.

5895 burpees was set as the target for teams to reach.  It would involve a collaborative effort from friends, family and colleagues to get it done.  It would bring people together to work towards a common goal – to raise money for those (both human and animal) who need our help.

Through Friends of the World Foundation, the money we have raised will go towards their $10,000 goal to support the following causes:

“Kili Kids” – where our trek team will pitstop in between adventures to build a playground for 30 orphans, as well as provide them with educational items, sporting equipment and clothing.

http://communitiesassist.org/programmes/#kilikids

“The David Sheldrick Wildlife Trust” –  to support this organisation which runs programs for elephant rescue and rehabilitation.  Many elephants are orphaned because of illegal poaching and habitat destruction.

https://www.sheldrickwildlifetrust.org/about_us.asp

“Ol Pejeta Conservancy” – to support this organisation’s work to protect endangered species including the very last male Northern White Rhino in the world and its unique breeding program to save the species.

http://www.olpejetaconservancy.org/support/

I have to admit that I was a little bit worried when I talked about the challenge to people as there was limited enthusiasm.  Not that people didn’t want to support our causes.  They just didn’t want to do the burpees.  But as time went by, momentum picked up and we started receiving registrations and donations to the point where I am now extremely happy to say that we have raised nearly $6500! That is bloody awesome!

People from CrossFit GEO jumped on board, family and friends jumped on board, other CrossFit gyms and fitness groups jumped on board.  We even had total strangers who just happened to be in the right place at the right time get involved.  I’ve received videos and heard stories of doctors and nurses doing burpees on shift, police doing burpees in the middle of firearms training, people doing burpees while away on holidays, and the list goes on.

At a time when it seems like there is so much hate and fear in the world, it restores my faith in humanity that people can come together and help complete strangers with no expectation that they will receive something back in return.

Thank you. Thank you. Thank you.

I am sure that it will be a long time before anyone puts their hand up to do that many burpees again, so I will be cutting a video together of all of the footage and photos I have received to not only remind you all of how awesome you are, but also to show the kids in Tanzania what you guys did for them – get up and down off the floor…….repeatedly, many many times.

Lastly, I just want to thank all of the GEO Trek Team for getting behind the challenge and spreading the word to their networks – Johanna, Sarah, Morv, Rachael, Gwok, Ian, Kevin, Alex, Jade, Kaino (did 1001 burpees on his own), Suzannah, Brandon and Nick. Brandon and Nick also prepared and supplied all of the delicious food on offer yesterday at GEO, and Rachael supplied the drinks.  Cheers guys!  Looking forward to exploring Tanzania with you all and putting a smile on some kids faces.

 

 

 

 

TGIF

Don’t forget we will be running our official “Burpees for the Kili Kids” Challenge tomorrow from 7am to 3pm.  Normal sessions are cancelled.  You can register through: 

https://www.eventbrite.com.au/e/burpees-for-the-kili-kids-tickets-34614515949

or pay cash on the day.  It’s going to be a epic challenge for a really good cause.  $2o will get you registered or just make a donation.  All funds go towards building a playground for the orphans at Kili Kids, and also towards saving and protecting various wildlife in Africa.

There will be some “Chef-prepared” food for sale on the day for a gold coin donation.  

WORKOUT OF THE DAY

STRENGTH

Deadlift  3-3-3-3-3                         

METCON

For time:                         

30/25cals Bike                    

20 Burpee Box Jump Overs                              

10 Power Cleans 80/60kg

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