CRACKERS AND DIP

Mark Sterne – hat flipped back means business!

WORKOUT OF THE DAY

STRENGTH

A. Quality Dip Strength

3 rounds of:

20 sec Ring Support/Static Support Hold

15/12 Push-ups

40 Straight Arm Plank

B. 3 sets of:

8 Back Squat @ 60% of 1RM

4 seated box jumps

CONDITIONING

3 rounds for time of:

14 Alternating Dumbbell Snatches 22.5/15kg

10 Burpees

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HAVE YOU EVER THOUGHT ABOUT DOING YOGA?

THIS SATURDAY AT 9AM

BUILDING A SUSTAINABLE YOGA PRACTICE FOR REAL HUMAN BODIES

with Johanna Brown

If you’ve ever thought about trying yoga and then immediately afterwards uttered the words “but I’m not flexible” then this is the workshop for you.

During this 1 hour workshop, you will get a taste of some common yoga postures (asana), experience 2 types of breath work (pranayama), and feel into the space of your own body so that you can better work with it (rather than in spite of it).  The end result being that all the other activities you do in life will be positively impacted.  There will be no pretzel making, fancy tricks or wild moves, it will just be a simple practice of showing up, coming as you are and peeling away some layers of expectation to allow yourself the time to become attentive.  That is to say, this is yoga for real bodies and for all levels.

If you’re curious about how the practice of yoga could help you to:

  • Improve body awareness;
  • Find more mobility in your joints;
  • Have better motor control;
  • Increase the range of motion of your muscles and soft tissue;
  • As well as learning how breath work can improve and support you in all facets of life;

then come along and join Johanna on Saturday 14th September at 9am for one hour out of your comfort zone and dipping your toe in the bliss zone.  Cost is $20 for GEO members, family and friends.  Kickstarter participants – this is included in your program.

WORKOUT OF THE DAY

CONDITIONING

2 rounds for time of:

1 Deadlift @140/90kg

10 Wallballs

1 Rope Climb

2 Deadlifts @140/90kg

20 Wallballs

2 Rope Climbs

3 Deadlift @140/90kg

30 Wallballs

3 Rope Climbs

Buy Out:

200m Run

30 Russian KBS @32/24kg

LETS WORK ON YOUR TOES TO BAR TODAY

Dan the Man has come a long way with the mobility of his front rack. There was a time when he could not get the bar to rest on his shoulders. Improvement is a slow and consistent process of effort.

WORKOUT OF THE DAY

STRENGTH

A. 9 min EMOM

1) 3-5 Chest to Bars (strict)/ Strict Pull-ups/5 Pull-up Eccentrics/Rack Pull-ups

*Stay neutral with all movement

2)  40m second FR walk 24/16kg

3) 20 sec bottom of Push-up hold

B. 6 sets of:

1 Clean Pull + 1 Power Clean + 1 Full Clean @60-70%

CONDITIONING

12min EMOM

1) 5 T2B + 20 Double Unders

2) 5 T2B + 6 Burpees over the Bar

3) 5 T2B + 10 Russian Kettlebell Swings @32/24kg

COME IN FOR “THE SEVEN” HERO WOD THEN SOME SNATCHING

Come in today and have a crack at “The Seven”, a Hero WOD dedicated to seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

After the 8am class, hang around and work on your Snatch with Coach Reace – 9am to 10am.

WORKOUT OF THE DAY

CONDITIONING

“The Seven”

  • 7 Rounds For Time
  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-Ups

9AM WORKSHOP

The Snatch

CAN YOU DO A PISTOL? DO YOU WANT TO?

 

Mr Adam Goff

Pistols are one of those boutique CrossFit movements.  They don’t pop up a lot in our training, but they pop up enough that they are worth learning how to do.  They are a great exercise to build single leg strength, mobility and balance.  We always have one side of our body that is stronger than the other.  If we can balance out the strength on both sides, then that will translate into greater combined strength when we use both sides together like in a squat.  Do not underestimate the importance of the Pistol.  Come in today and work on your Pistol.

WORKOUT OF THE DAY

STRENGTH

3 sets of:

5 Pistol negatives onto mat or seat (each leg)

CONDITIONING

20 minute EMOM

1) 2 Power Snatch + 2 Hang Power Snatch 30/20kg

2) 10 Ring dip/Ring Push-up/Push-up

3) 12 Overhead Squat 30/20kg

4) 10 Pistol Squat/Weighted Pistol/Pistol to Bench x 10 (5 each leg)

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