Category Archives: WOD

Workout of the day

WHY DOING THE CROSSFIT OPEN IS WORTH CONSIDERING

The Open starts on Friday 12 March.

Guys….let me say straight off the bat that whatever your decision is regarding your participation in The Open, it is respected and there is no judgement or pressure.  There are many reasons why you may not want to do The Open.

I am going to highlight some reasons why you should.

It brings the community together.  In previous years, before COVID, the Open was a time when we rallied everyone together and ran big Friday or Saturday sessions.  The Box would be filled to the brim with a constant conga line of members doing the workout, being cheered on by those waiting their turn or who had just completed the workout. The atmosphere in the gym was palpable and it created an air of courage and confidence that you could breathe in and tap into to do things you didn’t think you could.

Now whilst COVID has pulled the handbrake on our ability to get massive groups together, we can still create that same feeling on a smaller scale within our classes.  We can get behind those who are doing the workout and expect the same in return.  We can cheer and encourage and yell and scream for people to get one more rep out because we know they can, and sometimes that is all the prompting they/we need to push past previously thought-of limits.

Doing the Open is like embarking on an adventure together.  There are ups and downs, but this is all a part of the journey that makes it so memorable.  It is an experience that will be etched into your mind as the time you discovered something more in yourself and about yourself.  And this experience creates an unspoken bond between you and everyone else who put some skin in the game.  You will have earned the right to give that knowing nod to another participant who threw caution to the wind and just had a go.

Because at the end of the day, that is what it is all about – just getting in there and having a go.

Who cares if you finish the workout in the time cap or not.

Who cares if you didn’t get the result you were after.

Who cares if you failed a lift or got stuck on your 3rd of 10 Toes to Bar.

What people care about it is that you stepped into the arena and had a go.

There are not many times in your life when you will be able to actively participate in a legitimate international competition.  You may come 298,321st in the world, but considering the current world population is 7.8 billion, that put you in the top 0.0038% of fittest people in the world.  That is something to be proud of.

So if it is your ego that is stopping you from entering, push that to the side because it preventing you from experiencing something special.

For those who are anxious because they don’t think they are ready, then just know that none of us are ready.  The whole point of the competition is that we will be forced to dig deep and challenge ourselves.  But on the flipside of that, just know that at the end of the day, you control your effort.  If you want to take it easy, then take it easy.  It’s your call.  There are three levels to choose from – RX, Scaled and Foundations.  You choose what level you want to do, and this can change from week to week (the Open goes for 3 weeks).

Another thing to consider is that you can use the Open as a gauge to measure your fitness each year.  Maybe this year you will struggle with your pull-ups, but next year you will have nailed them.  It is a nice way to see your progress.

We will be  running the Open at GEO on Friday evening (4, 5, and 6pm) and all of the regular classes on the following Monday.  The first workout will be announced on Friday 12 March.  You do not have to register to come in and participate.  The workouts will be programmed as our class workout.  Just make sure you book into a class just as you would normally.

If you do want to put some skin in the game though, then you can register and join the team by going to games.crossfit.com.  It costs US$20 to enter.

Let me leave you with this quote from Theodore Roosevelt which sums up GEO’s ethos of “Grow, Explore, Overcome”:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

I’ll see you in the arena.

~AB

12 Days of Xmas WOD

Tomorrow (Saturday 19 December) we continue a long-held tradition at CrossFit GEO – the 12 Days of Xmas WOD.

It’s a long workout comprised of 12 different movements which you work through in the same format as the way the “12 Days of Xmas” song is sung (see below).

In past years it has been a single huge session where everyone came in and knocked out the workout together. There was a bit of waiting around, but that was cool. It gave us time to chew the fat and bond over the year that was. We then ended the session with a drink and a heap of food that everyone kindly brought in. It was a workout that we all looked forward to each year.

This year, because of COVID, we are restricted with how many people we can have training at any one time. That is why 3 sessions are being put on – 7am, 8.30am and 10am. Each class is capped at 15 people. Bookings are essential. Unfortunately, no drop-ins for these sessions.

Also, due to COVID, we are changing the format of the workout slightly so that there is minimal sharing of equipment. There will be two versions of the workout available. Both can be scaled and modified further, but one version is more challenging than the other.

Please ensure you hand sanitise upon arrival. Enter via the main front garage door and exit via the side door. If you are showing any symptons of cold/flu/COVID, please do not come in. With the recent COVID cluster in Avalon, we need to ensure everyone’s safety and well being. Thank you.

Here are the workouts:

OPTION 1

For time:

1 Clean & Jerk 60/40kg
2 Ring Dips
3 Box Jumps 24/20″
4 Hang Power Snatch 40/30kg
5 Bar facing Burpees
6 Push Press 40/30kg
7 Squat Jumps
8 Straight Leg Raises
9 Wall balls
10 Pull-ups
11 Wall Climbs
12 Front Squats 60/40kg

NOTE: Normally you would do 1 C&J, then 2 Ring Dips + 1 C&J, then 3 Box Jumps + 2 Ring Dips + 1 C&J, and so on. This year you will start with the Ring Dips and save all of the C&J to the end which you will do with the Front Squats. That way you are not chopping and changing weights constantly throughout the workout. Feel free to scale further.

OPTION 2

A little bit more challengingThe Outlaw “12 Days of Xmas”

For time:

1 Clean & Jerk 100/70kg
2 Muscle Ups
3 Box Jumps 30/24″
4 Hang Squat Snatch 50/35kg
5 Bar facing Burpees
6 Push Press 50/35kg
7 Pistols (alternating)
8 Toes to Bar
9 Wall balls
10 Chest to Bar Pull-ups
11 HSPU
12 Front Squats 100/70kg

NOTE: Normally you would do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C&J, and so on. This year you will start with the Ring Dips and save all of the C&J to the end which you will do with the Front Squats. That way you are not chopping and changing weights constantly throughout the workout.

XMAS/NEW YEARS CLASS SCHEDULE

XMAS/NEW YEARS CLASS SCHEDULE

Monday 21 Dec – normal

Tuesday 22 Dec – normal

Wednesday 23 Dec – normal

Thursday 24 Dec – 7.30am Open Gym, 9.30am class, 4.00pm class

Friday 25 Dec (Xmas) – closed

Saturday 26 Dec (Boxing Day) – closed

Sunday 27 Dec – closed

Monday 28 Dec (Boxing Day Public holiday) – closed

Tue 29 Dec – 7.30am Open Gym, 9.30am class, 3.00pm Open Gym, 4.00pm class

Wed 30 Dec – 7.30am Open Gym, 9.30am class, 3.00pm Open Gym, 4.00pm class

Thu 31 Dec (New Years Eve) – 7.30am Open Gym, 9.30am class

Fri 1 Jan (New Years Day) – closed

Sat 2 Jan – resume normal class schedule……………..

1RM day

CrossFit Geo – XFIT

View Public Whiteboard

Weightlifting

Front Squat (1RM)

Front squat 1RM: Build up over 20 minutes

Build up;

2 x 3 at 50%

2 x 3 at 65%

1 x 3 at 70%

1 x 2 at 78%

1 x 2 t 85%

1×1 at 90%

1 x 1 at 97%

GO FOR IT

Metcon

Kawabunga (Time)

Kawabunga – 15 minute CAP

30-20-10

DB Snatches 22.5kg/15kg

60-30-15

Double Unders

30-20-10

Airsquats

CrossFit GEO acknowledges the Wallumedegal clan and the land on which it is built

Always was, always will be, Aboriginal land.

Did you know that the history of the Aboriginal people of Australia dates back to 65,000+ years – the oldest continuing culture on the planet.

That is something that should be acknowledged, and it is something that we should be proud of as a nation.

Today marks the start of NAIDOC week.

NAIDOC stands for National Aborigines and Islanders Day Observance Committee. Its origins can be traced to the emergence of Aboriginal groups in the 1920s which sought to increase awareness in the wider community of the status and treatment of Aboriginal and Torres Strait Islanders Australians.

We thought it was well overdue for us to acknowledge the land on which CrossFit GEO has been built.

CrossFit GEO is located on Wallumedegal land.

“……..Aboriginal people lived for thousands of years in what we call the City of Ryde. When the first Europeans settled at Sydney Cove in 1788 the traditional owners of this area were the Wallumedegal. That name was told to Captain Arthur Phillip, first governor of the convict colony of New South Wales, by Woollarawarre Bennelong who came from the clan called the Wangal on the south side of the river.

It is likely that the name Wallumedegal or Wallumattagal was derived from wallumai the snapper fish, combined with matta, a word used to describe a place, usually a water place, as with Parramatta and Cabramatta. That would mean they were the snapper clan and the fish was their totem, just as burra (the eel) was the totem of the Burramatta or Boromeda-gal or clan at Parramatta and cobra (the white grub of the shipworm) that of the Cobragal at present Liverpool and Cabramatta. 

Wallumedegal territory followed the north bank of the Parramatta River from Turrumburra (Lane Cove River) in the east to Burramatta at the head of the river to the west. The northern boundary would logically be the Lane Cove River and the northern neighbours therefore the Cameragal or spear clan. Further east, opposite the Cameragal, were the Cadigal, a harbour-dwelling clan, which occupied the present Eastern Suburbs and City of Sydney, from Inner South Head to Darling Harbour. 

Portrait of Bennelong with armorial bearings
Bennelong with armorial bearings published in 1798

The Wallumedegal survived for generations in a rich environment of river flats, creeks and mangrove swamps, fishing with pronged spears and handlines, feasting on shellfish, hunting birds and small game, and collecting a variety of edible bushfood plants. They spoke the same language as the Port Jackson and coastal clans, from Botany Bay to Broken Bay. The dialect of the sea coast, wrote Marine Captain Watkin Tench, was spoken at Rose Hill (Parramatta). The dialect of the same language west of Parramatta is now called Darug. 

The first encounters between the foreigners in boats and the river people in February 1788 were friendly, with laughter and mimicry on both sides. Their lives changed forever the following November when armed marines built an earthwork fort at Parramatta.

Dispossession

This action displaced the family of the Burramattagal elder Maugoran and his wife Gooroobera, who were forced to move down the river to The Flats, near Meadowbank. Then in April 1789 came the smallpox epidemic, which Bennelong said killed half the Indigenous population. Smallpox might account for the fact that no Wallumedegal are identified in history, unless, which is possible, either or both of Maugoran’s wives, Gooroobera or Bidgee Bidgee – mother Tadyera who died of dysentery, were Wallumedegalleon (wallumedagaliang), or women belonging to the clan.

Significant Aboriginal People of Ryde

The most enduring symbol of the Aboriginal presence in the City of Ryde is the grave of Bennelong and Nanbarry, two key figures in the history of early Sydney. 


Bidgee Bidgee 1803

Bennelong, who was captured late in 1789 on the orders of Governor Arthur Phillip, escaped after six months. In October 1790, one month after Phillip was speared at Manly Cove, Bennelong came in peacefully to the settlement at Sydney. Phillip built him a brick hut at Tubowgulye, now Bennelong Point, and took him to England two years later. 

Bennelong died in 1813 and was buried in the orchard of brewer James Squire at Kissing Point (Ryde) where he had lived for some time. When Nanbarry, nephew of Colebee the Cadigal elder, died in August 1821 he was buried at his request with Bennelong and his last wife, who might have been Boorong, sister of Bidgee Bidgee. They lie together somewhere overlooking the river close to Bennelong Park. 

For twenty years the most prominent leader in this district was Maugoran’s youngest son, Bidgee Bidgee, made chief of Kissing Point in 1816 by Governor Lachlan Macquarie, who also gave him a brass breastplate and a fishing boat. Bidgee Bidgee meant a river flat. 

Bennelong, Nanbarry and Bidgee Bidgee went on long sea voyages in English sailing ships, but they spent their last years at Kissing Point. Bundle, was another key figure in the area who tracked robbers for Squire in 1804 when he was district constable……”

This section is an abstract from the paper, Wallumedegal : An Aboriginal History of Ryde, written by Keith Vincent Smith who was recommended by the Warawara Department of Indigenous Studies at Macquarie University. Since 1993 he has established a track record as a researcher and author of Aboriginal history and anthropology.

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