Category Archives: WOD

Workout of the day

WHO WANTS TO DO A RING MUSCLE UP?

For many, the ring muscle up is considered the Holy Grail of CrossFit.  It’s a complex movement that requires strength and coordination.  You are transitioning from a pulling motion to a pushing motion, with the hardest part of the movement being the transition between the two.

But like all complex movements (remember when you couldn’t Snatch or Clean and Jerk?), it can be learnt by breaking it down and working on the component parts.  Practicing basic drills and only progressing when you have nailed them is the key.

Be patient.  Practice quality movement before progressing to the next stage.

WORKOUT OF THE DAY

SKILL

We are going to spend some time working on your false grip, as well as some progressions for your ring muscle up.

CONDITIONING

3 rounds for time of:

5 Ring MU/5 Jumping MU or MU from box/7 Ring Pull-ups in FG, 7 Ring Rows in FG

10 Power Clean and Jerks 50/35kg

200m Run

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THE GEO-BASE CYCLE WORKOUT PLUS A BIRCHER MUESLI RECIPE

Today you will be hitting a workout that many of you would have done a short while ago.  Hopefully you recorded your result (because we all know how important it is to keep track of our performances) so that you can try to do better this time around.

Much of the training we have done over the last couple of months has been focussed on conditioning (improving your engine) and technique.  So not only should you be fitter (you have bigger work capacity), you should also be moving more efficiently.

Get after it!

WORKOUT OF THE DAY

CONDITIONING

“The GEObase cycle WOD”

Wide range of skills involved here

20 minute AMRAP:
50 Box Jump Overs
50 Deadlifts 80/60kg
50 Wallballs
50 cal Row
50 Toes to Bar/Ring Toes to Bar
50 HSPU/Pike HSPU

 

BIRCHER MUESLI RECIPE

This is one of easiest meals to make and it is chock full of goodness.  The base is oats soaked overnight in coconut water or almond milk, then you can just go to town and add whatever fruit, nuts and seeds you want.  It is healthy, nutrient-dense and will give you plenty of energy for you to get through your day.

Ingredients

  • 1 cup rolled oats (organic is best)
  • 1 cup either coconut water/ or almond milk
  • 1⁄2 cup slithered or whole almonds
  • 1⁄4 cup sunflower seeds/pumpkin seeds (or both)
  • 1 tbsp sesame seeds
  • 1 tbsp shredded coconut
  • 1⁄4 cup goji berries/dried cranberries
  • 1 tbsp chia seeds
  • 1 grated apple
  • 1⁄2 teaspoon cinnamon •
  • To serve:
  • Handful strawberries/berries
  • 1-2 tbs natural yoghurt
  • raw honey (optional)

Instructions

1. Mix all the ingredients in a large bowl, including the grated apple.

2. Cover the lot with the coconut water or milk. You can make up the extra fluid with tap water to ensure everything will soak. Cover the oats and let them soak over night in in the refrigerator.

3. To serve top it with yoghurt or almond milk and your choice of fruit e.g. blueberries, kiwi fruit, strawberries, banana, fresh mint, apple……..

4. Refrigerate for up to a week

SATURDAY SWEAT SESSION

On Monday 28 January we will only be running a single 9.30am session, but it is going to be an epic single session!!!!  We have programmed a mega team workout for you to get your teeth into and it will be comprised of simple movements (i.e. nothing too technical or complicated) so if you want to bring a family member or friend along to see what this crazy CrossFit stuff is all about, this may be the perfect opportunity.  We will be discounting our regular drop-in rate from $30 to $10 for visitors just for this day so there’s really no excuse for your family member/friend to not come along and jump in.

WORKOUT OF THE DAY

STRENGTH

Deadlifts

3 x 3 at 85% of your 1RM

Everytime a set is done 50m Sled drag 60/40kg to RX

CONDITIONING

Sprints

5 rounds with a 1:1 work/rest ratio

10 Wallballs

10 cal Assault Bike

10 Russian Kettlebell Swings 24/16kg

NEED TO WORK ON YOUR GYMNASTICS? COME IN TODAY.

WORKOUT OF THE DAY

SKILL

Gymnastics Quality

Do not rush through this.  Focus on tight positions and control through your upper back.  

3 sets of:

10 Kipping Swings

5 Kipping Leg Raises

3 Toes to Bar

***1 minute rest

OR

3 sets of:

10 Kipping Swings

5 Kipping Back Raise to Hips to Bar

3 Bar Muscle Ups

***1 minute rest

CONDITIONING

3 rounds for time of:

10 Burpee Box Jump Overs 24/20 inches

30 Double Unders

15 Dumbbell Shoulder to Overhead

30 Double Unders

20 SIt-Ups

***18 minute time cap

LIAM’S CHOOSE YOUR OWN ADVENTURE SESH

Today’s workout is brought to you by the Errol Flynn

 

WORKOUT OF THE DAY

STRENGTH

Structural balance (lower body)

A. Single Leg Step Ups (front rack)

3×12 (6each leg)

B. Single Leg RDL’s

3×12 (6 each leg)

C. Superset 3 sets of:

20 Cossack Squats

30s balance on each leg with eyes closed

CHOOSE YOUR OWN ADVENTURE – MOBILITY OR CONDITIONING

Optional mobility:

Accumulate 1 minute Dead Hang

Accumulate 2 minutes in bottom of Squat

Couch stretch 2 minutes each leg

Wall squat with breathing

Wall straddle

Optional workout:

3 sets of:

3 minute AMRAP:

10 Jumping Lunges

5 Burpees

Rest 1 minute

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