Blog Archives

FOCUSSING ON QUALITY MOVEMENT

WORKOUT OF THE DAY

Movement supersets

3 sets of:

12 Kettlebell Front Rack Reverse Lunges (6 each leg)

20s bottom of squat hold with KB’s

1 min Rest between sets

3 sets of:

12 Single leg RDL’s (6 each leg)

20s bottom of Push-Up Hold (or as low as possible)

1 min Rest between sets

3 sets of:

40m Double KB Overhead Carry

30s Hollow Hold

1 min Rest between sets

OPTIONAL WORKOUT

4 rounds of:

20 Russian KBS 32/24kg

15 Burpees

200m Run

OPTIONAL MOBILITY

Barbell quad smash

Barbell hamstring smash

Accumulate 1 minute in a supinated hang

Accumulate 3 minutes in bottom of squat

2 minutes each leg couch stretch

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WORKING ON SOME OVERHEAD PRESSING STRENGTH TODAY

Ian and Jake – Father and Son bonding time

WORKOUT OF THE DAY

STRENGTH

A. Shoulder to overhead cycling

5 x 5 Touch and Go Push Jerks

*Building to a heavy 5RM

B. 3 Super sets of:

5 Behind The Neck Strict Press

5 DB Skull Crusher

CONDITIONING

Mid range conditioning

8 minute AMRAP of:

30 Dumbbell Snatches 20/15kg

20 Burpee Pull-ups

10m Handstand Walk/7 HSPU/Pike HSPU

 

NEWS AND EVENTS

  • This week’s Saturday Workshop will focus on the Clean.  Bunnings will be looking after it so come in and get some tips from the guru.  Class kicks off at 9am.
  • Good luck to Mel Jenkins, Dom Grinter and Kaino who are all competing this week in the Masters HQ comp out at Annangrove this weekend.
  • Saturday 9 February – Spartan Sprint Race at Homebush Bay
  • Friday 22 February – The CrossFit Open begins for GEO.  We’ll be running the Open workouts every Friday night from 5.15pm, and during all of the regular classes on the following Monday.  This will be the format for 5 weeks.  Have you registered yet?

 

SQUATS, JUMPS and a LONG CHIPPER

Deb getting some air!

WORKOUT OF THE DAY

STRENGTH

Squats + Jumps

Back Squat

4 x 6 at 70% for speed

Every time you finish a set, perform 5 Box Jump overs 30/24inches

CONDITIONING

A LONG CHIPPER

80 Double Unders

40 Jumping Pull-ups

40 Hang Power Snatches 30/20kg

40 Static Lunge 30/20kg

40 Knees to Elbow

40 Shoulder to Overhead 30/20kg

40 Front squats 30/20kg

80 Double Unders

***20 min time cap

 

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

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