WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?

What will you do today to make yourself better? Will you think about doing something? Will you write about doing something? Or will you actually do what needs to be done? Will you make sacrifices?  WIll you get out of your comfort zone? Will you put in the extra study?  Will you do the extraContinue reading “WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?”

LIFTING IS FUN!

MASTERS HQ COMPETITION THIS SATURDAY For those who are free on Saturday, head out and watch 4 of GEO’s ol’ dogs competing in the semi finals of the Masters HQ competition at CrossFit Norwest (at Annangrove).  Mark Uren, Mel Jenkins, Sarah Coall and Mark Burchall will be representing CrossFit GEO and the Ol’ Dogs asContinue reading “LIFTING IS FUN!”

DT – AN OLD CLASSIC

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  

NEED TO WORK ON YOUR PULL-UPS?

WORKOUT OF THE DAY GYMNASTICS Spend 10-15 minutes on either; Kipping Pull-ups Butterfly Pull-ups   If you are happy with your kipping technique then do some weighted work: 5×6 Building weight in strict Pull-ups OR 5×3 Strict Chest to Bars CONDITIONING Classic – 20 minute timecap 21-15-9 Deadlifts 100/70kg Box jumps 24/20 Wallballs

BRING SOME LONG SOCKS – WE ARE CLIMBING ROPES

WORKOUT OF THE DAY STRENGTH A. 5 sets of: 3 Cleans (focus on technique, not going heavy) B. 3 sets of: 10 Drop Cleans (keep it light) SKILL Rope Climb Practice CONDITIONING 16 min EMOM (alternating movements each minute) 12 Deadlifts 70/50kg 10 Box Jumps 30 sec Plank 2 Rope Climbs