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DT – AN OLD CLASSIC

Kareena has been making some steady improvements in her aggressiveness to improve her technique

WORKOUT OF THE DAY

STRENGTH

Backsquats

7RM test, you have 3 attempts once you are warmed up to get this!

CONDITIONING

5 rounds for time of:

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Jerks 70/50kg

 

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LAST CALL FOR FRIDAY NIGHT LIGHTS AT GEO

This Friday is “Friday Night Lights” at GEO. It kicks off at 6.30pm.  If you are going to be a little late, that’s cool.

If you have been radio silent this last month or have gone tools down on technology; or you have switched off when the Coaches have been spruiking Friday Night Lights; or you have not seen the big notice about it directly under the TV’s where you sign in, check the WOD and record your scores; then this is the very last call (sort of like John Farnham’s last concert) for your involvement in Friday Night Lights. I mean it this time.

If you would like to come to Friday Night Lights then RSVP AB ASAP (that’s a lot of acronyms) and pay your $30 into the GEO account.  Teams will be finalised by midday today, and food and drinks will be organised.

Don’t miss out.  It’s going to be a top night!  Where else can you do a few WODs, get on the cans and eat some really good pulled pork for with some very cool people all for $30??????

WORKOUT OF THE DAY

STRENGTH

6 sets of:

3 Front Squat + 1 Jerk

*building weight

CONDITIONING

3 rounds for time of:

20 cal Row

10 Squat Cleans 50/35kg

 

ANNIE

Hard work and commitment allows you to reach your goals.

WORKOUT OF THE DAY

STRENGTH

Pressing work

5 sets of:

4 Bench Press (building weight)

20 sec Handstand Hold

CONDITIONING

“ANNIE”

50-40-30-20-10

Double Unders

Sit-ups

TRY NEW THINGS………EXPLORE

Through your training you learn and develop so many new skills – skills that can be transferred to activities outside of the gym.  Why not try something new like a sport or hobby you have always wanted to do.  Go on an adventure and put your fitness to the test.  It doesn’t matter if you are not good at it right from the start.  Take the CrossFit approach – learn, practice, get advice, and keep trying.

Go and explore the world.

Get out there and try something new. Use the fitness and skills that you learn at the gym to support the sports, hobbies and adventures that you want to do outside the gym.

WORKOUT OF THE DAY

STRENGTH

5 sets of:

3 Deadlift @ 80% of your 1RM

CONDITIONING

21-15-9-15-21

Box Jumps

Snatches 30/20kg

Push-ups

***Every 2 minutes you must perform 10 Wallballs

***20 min timecap

TRAIN WITH THE GOAL OF ACTUALLY GETTING BETTER

As a Coach, it is really good to see members embracing a scaled movement and doing it with mindfulness and a desire to lay down a solid foundation in order to progress. Last week we had Toes to Bar in a workout. Suzannah and Ash, both with very different experience and fitness levels, nonetheless did a version of the movement (Suzannah – hollow to arch swings with straight leg raises; Ash – hollow to arch swings with her feet on the ground) that ensured they would build some good movement patterns and muscle memory in order to get better.

There are some challenging movements in today’s WOD and at first glance you may think, “what’s the point, I can’t do half of that”.  The point is to put your ego aside (don’t worry about what others think or how you are perceived) and come in anyway because you can work through the WOD with the same intensity and focus on efficiency and good movement by doing a version of the movement that is appropriate to your skill and fitness level.

For instance, we may get you to do jumping Chest to Bar Pull-ups off a Box instead of regular Chest to Bar Pull-ups.  We may get you to do seated Dumbbell Press, or a Pike Handstand Push-up off a Box instead of normal Handstand Push-ups.

What we (the Coaches) ask of you is that no matter what movement you do (scaled or not), you perform it with mindfulness and a focus on achieving the standard.  You will never be able to progress to more complex movements if you cheat the range of motion, knowingly or unknowingly.

Yes, you may have got a faster time, but was it worth it when you actually didn’t do the workout properly, and most likely everyone knows you cut corners – the Coaches see it and the other members see it.  Don’t be that person.

Come in and do “your” version of the workout properly.

-AB

WORKOUT OF THE DAY

CONDITIONING

Chipper

For time:

1km Run

70 KBS 24/16kg

50 Deadlifts 70/50kg

30 Chest to Bar Pull-ups

10 HSPU

5 Muscle Ups

1km Row

*Scaling and modification are available for all who need them

**35 minute cap

ACCESSORIES

100m Walking Lunges

 

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