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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
TODAY’S WOD BROUGHT TO YOU BY REACE
Today’s WOD is proudly brought to you by Reace, makers of fine gentlemen’s hair gel.
WORKOUT OF THE DAY
STRENGTH
A. Power Cleans
3 x 3 @ 80%
– no TNG
B. Bench Press
3 x 6
CONDITIONING
For time:
1000m Row
10 S2OH 40/30kg
50 Double Under’s
10 S2OH
1000m Row
