Tuesday Nastix

CrossFit Geo – XFIT

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Metcon (No Measure)

E2MOM 12 Minutes

1) 10 Strict Chin-ups + 10 Push-ups

2) 10 T2B + 10 Strict HSPU


Metcon (Time)

4 Rounds for time:

20 Single arm DB Thrusters @22.5/15kg

(10 each side)

10 Single arm Devil Press @22.5/15kg

(Alt. every rep, 5 each side)

5 Box Jumps @30/24″

Running – get better at it & improve your WOD times

Running is one of those things that you either love or hate.

I used to hate it.

I am still not very fond of it, but I am trying to turn that around.

Just like we learned how to perform a Snatch when we started CrossFit, and over time, improved our technique and efficiency, the same can be done for Running. But for some reason, we take Running for granted and do not feel a need to actually improve our Running style and technique. Which is ironic because it makes up a frequent part of our programming at GEO (200m Runs, 400m Runs, Intervals, etc) and can have a huge impact on our overall performance in workouts.

When we become better at Running not only do we complete the “Running” portion of a workout quicker, we do so in a less fatigued state and the body adapts to recover faster.

We’ve all been there – we come back from a Run panting heavily and take a break before commencing our set of wallballs, or burpees or whatever. And as we try to get our breath back, we look around the room and see some people get straight into the next movement after only taking a very short break or no break at all. What the?!

Now some people are just “fit” and technically sound across the many different things we do in CrossFit, which means they can move more efficiently across all types of movements whilst expending less effort, and thus move between the different parts of a workout quicker.

But something I have noticed is that those athletes who are good Runners tend to also have good engines which, strength and technique aside, means they catch their breath faster and finish workouts quicker (this is a generalisation).

It is a phenomenon that I have witnessed over 12 years of CrossFitting, both competitively and for general fitness, but my hate of Running meant I never addressed this weakness……..until now.

After naively completing a marathon distance over the course of a weekend during Iso, with zero prep, it became clear to me that I really needed to fix my Running style because not 1km into the Run my knees were giving me grief……..and I still had 41kms to go.

Now I know some of you are going to say, “you should have trained for it’, or “why would you even attempt such thing?” Yes, I should have, and, I wanted to challenge myself. But if I had trained for it by Running and accumulating kms, I still would have injured myself, which would have lead to frustration and disappointment, and I probably would not have attempted the challenge at all.

No, my poor Running technique was what needed to be tweaked first.

Think about it – when we teach you how to do a complex movement (Oly Lift, Handstand Push-up, Muscle-up) in the gym, we focus firstly on your technique, and then we add complexity, load or speed. So why should Running be any different? I needed to focus on my technique, and then add distance and speed.

This is what I have been doing.

I am finally putting into practice the skills and drills that Mark Uren (our oldest member and one of our fittest, which has not only come from his commitment to training but also his years of Running…….efficiently) shared in his Running Workshop. I am shortening my stride. I am being light on my feet. I am using a Metronome to work on my pacing. I am starting with small distances but doing it regularly. I am not heel striking.

I am not hoping to be the best Runner at GEO. I just want to be better than what I currently am, and the only way that will happen is with consistent practice.

I can say that after a couple of months of focus, my Running style and efficiency have improved. When I come in from a 400m Run, I am transitioning faster than what I used to during workouts. I am actively trying to get to the workouts that have Running in them, instead of avoiding them or getting anxious about them. Yeah, I might be the Coach but just like you, there are things I like to do and things I do not like to do. And if you want to be good at CrossFit, you have to address your weaknesses.

So……..where am I going with all of this? On October 18 2020, the City to Surf will be held as a virtual event. It costs about $30 to register. Mark Uren has created a CrossFit GEO team.

This event presents us with an opportunity to not only work on our Running, but also a chance to do something together as a community. This year COVID has really thrown a spanner in the works with regards to how we train together, but also how we bond through various social events (which we have not been able to do). This City to Surf event may very well be the first chance we get to hook up on a grand scale and do something together.

And it will give all you Run-haters/avoiders some motivation to work on this important part of CrossFit.

Between now and Race-day, on a semi-regular basis, we will be meeting at 7am on Sunday mornings down at the Bay Run to do some Running drills. As with everything we do, scaling is always an option. We may be doing 5 x 500m jogs. You can do 3 or 4 of them. I realise that much of the fear of Running is in the head, so you can take it as easy as you need to to ensure you are coming along and being consistent.

Yesterday was the first meeting of the GEO Running Group – myself, Mark and Julie Uren. Julie and I did 3 x 1kms Runs. Mark did 4 x 1km Runs.

This Sunday we will meet again at 7am. The meeting point will be in the carpark on the western side of the Iron Cove Bridge (Gladesville-side) beside Total Conditioning Gym. There is a cafe nearby if that is an extra enticement.

Oh, and one other thing, if you do not want to run the City to Surf, please still free to join us on Sundays. It is open to everyone at no charge. And if you want to do the City to Surf with a friend/s and split it up, then feel free to do that as well.

I just want to get everyone together.

Here is the link to register. https://www.registernow.com.au/secure/GroupAcceptance.aspx?E=40508&G=117779

~Coach AB


CrossFit Geo – XFIT

View Public Whiteboard


Metcon (Time)


4 Rounds

8 Hang power Cleans 40/30kg

8 S2OH 40/30kg

200m Run

1 minute rest/ Round


Metcon (Time)



Box jump 30/24″

CrossFit GEO is COVID Safe

CrossFit GEO is COVID safe.

The safety of our community has always been at the forefront of how we run GEO.

The new regulation that has been mandated to start tomorrow in all NSW gyms – that there be a dedicated staff member known as a Hygiene Marshall – is what we have been doing since GEO reopened back in June.

The role of the Hygiene Marshall/Coach, amongst other things, is to ensure physical distancing is observed in the gym; that equipment is kept clean; that good hygiene is made possible via hand sanitisers and access to soap and water; that the details of everyone who comes into the gym are recorded.

Members are encouraged to remain vigilant and help the Coaches (Hygiene Marshalls) keep GEO COVID safe by:

*not coming in if you are unwell

*by coughing/sneezing into your arm

*by social distancing (1.5m between you and another member)

*by using hand sanitiser upon arrival

*by signing into each class

*by ensuring your equipment is clean before and after use

*by not sharing equipment

*by remaining outside the gym while there is another class running, and by entering via the main garage door

*by exiting via the side door

To continue to be proactive in this current environment, Johanna and other members of GEO are meeting at the gym tomorrow at 10.30am to make face masks. We do not know if it will become compulsory to wear these, but we are preparing ourselves for that outcome. If you can spare an hour or two, please come in and lend a hand.


Work on getting your Hollow to Arch Swings on point again before diving straight back into Toes to Bar


We are into our second week of training since GEO reopened on Monday 15 June 2020 (that will go down as an auspicious date), and HOW GOOD IS IT!

What many of you are noticing, is that your enthusiasm and energy to train is perhaps at odds with where your body is at the moment. After 3 months of ISO-training that was far from the level you were hitting pre-COVID (and for some, that was zero training), you can expect that your fitness may have dropped a little; you are not as flexible as you were 3 months ago; and you are certainly not as strong as you used to be.

Don’t stress. Whilst it is not ideal, it is not a death sentence. Most of us are in that boat, myself included.

What you need to do is a self assessment of your strengths and weaknesses.

What improved over the Isolation period? Burpees, Russian Kettlebell Swings, Single-Leg and Arm Stability, Core Strength, basic Bodyweight stamina (squats, push-ups, sit-ups). If you were a regular in the Zoom sessions then these areas should be feeling sweet!

What fell off the wagon over that period? Strength, Olympic Lifting; high-skill Gymnastics; Conditioning using moderate to heavy weights or high skill movements.

Do not come into the gym expecting to be able to hit the workouts we have programmed with the same gusto and finesse that you did 3 months ago. Many of you will have to regress before you progress.

Yes, I know, it’s kick in the guts and a dent to the ego, but if you want to avoid injury (which can potentially put you out for weeks or months), and also improve your technique, may I suggest you put the ego aside and really focus on moving well. Move with the intention of doing the exercise properly, with full range, and correct line of travel.

The Coaches are very mindful of the predicament everyone is currently facing It is our job to make you fitter, stronger, and move better, and to do that, we may reign some of you in for your own benefit. Do not get upset. It’s our job. That is what you pay us for. Your best interests are at the forefront of our minds.

Be patient. Trust the process. Do that, and you will be back where you were before long, and, beyond.


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