Blog Archives

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 extra training?  Will you reduce your alcohol consumption?  Will you start eating healthier? Will you make time to spend with your loved ones? Will you leave work early?  Will you wake up earlier, or stay up later?

You have the power to do what needs to be done.  Stop making excuses! Do it!

WORKOUT OF THE DAY

A. Pre – Fatigue

1) 20 Push-ups

2) 10 Chin-ups

3) 200m Run

B. 5 rounds for time of:

10 Muscle Cleans from Floor 40/25kg

10 Push Press

10 Burpees Over barbell

*1:1 Work/Rest

LIFTING IS FUN!

Guess what exercise these guys just finished?

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 as they compete for a spot in the World Functional Fitness Games later in the year.

WORKOUT OF THE DAY

STRENGTH

A. Spend some time working on your Clean and Jerk technique an the build up to a heavy Clean + 2 Jerks

B. Add 20kg to what you just lifted and perform 3 sets of:

5 “touch and go” Clean Deadlifts

C. 4 sets of:

8 Good Mornings

CONDITIONING

For those who have the time and the desire, perform:

3 x 400m Runs with a 1:1 Work/Rest ratio

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

 

NEED TO WORK ON YOUR PULL-UPS?

It’s good to turn your world upside down sometimes – it gives you a new perspective

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)

  1. 12 Deadlifts 70/50kg
  2. 10 Box Jumps
  3. 30 sec Plank
  4. 2 Rope Climbs

 

%d bloggers like this: