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KICKING OFF THE WEEK……

Annaliese and Suzannah

*****REGIONALS SPECIAL*****

GEO is opening it’s doors to any visiting CrossFitters who need a place to train while they are up here competing or watching the Regionals.  Cost for a drop-in session will be $10 cash with all proceeds going to our fundraising organisation “Friends of the World Foundation”.  Message Adam on 0488588252 if you would like to come along or message through our Facebook Page.

WORKOUT OF THE DAY

METCON

A. Get to a heavy Power Clean and Jerk, then perform the EMOM

16 minute EMOM:

  • 1 Heavy Power Clean + Jerk
  • 10 Toes to Bar
  • 30 Double Unders
  • 15 Airsquats

B. 20/30 Cal AB sprint

OVERHEAD WORK TODAY

I was privileged to watch the evening crew have a crack at yesterday’s Masters League workout 18.2.  There were some really gutsy performances all-round with a few people stepping up their game and getting out of their comfort zone to go a little heavier than normal and also give the Toes to Bar a go.  In particular, Mark Burchall did the Hero RX version with 60 kg Power Cleans and Toes to Bar, and Julie Uren worked hard to get her 32.5kg Clean Complex with pretty good form!

Well done to everyone who came in and gave it a go!

– AB

WORKOUT OF THE DAY

STRENGTH

A. Overhead Squat work

5 sets of:

4 Overhead Squats

***2 seconds down, 1 up, focus on positional strength

 

B. 5 sets of:

1 Snatch pull + 1 Hover snatch

***Build weight, do one pull then bring the bar down to below knee and snatch. Focus is on building tension top-down

METCON

21-15-9

Burpees

Thrusters 40/30kg

***10 minute cap, with remaining time max thrusters

 

TIPS TO GET THROUGH MASTERS LEAGUE WOD 18.2

 

COACH BUN’S TIPS TO GET THROUGH MASTERS LEAGUE WORKOUT 18.2

18.2a – Choose sets of reps that are manageable for you!

Small sets of toes to bar to start things off because people will go out too hard. Singles on the power cleans to reduce how much you burn your grip.

– Set of 15: Can push the packet here if you want to get a fast score on the workout otherwise save it for the set of 9. Try sets of 5 on the toes to bar otherwise 3s. Still maintain the Singles on power cleans

– Set of 9: This is where you go if you can unbroken on both movements to finish hard. Otherwise singles again will work.

18.2b – 3 minutes isn’t a lot of time to prepare to clean so be prepared to do big jumps. I would suggest having a lot of weight out just in case and try to get in a rep AT LEAST every minute on the minute. 5-15kg jumps when you start to get close to your 90% range.

WORKOUT OF THE DAY

METCON

12MIN CONTINUOUS RUNNING CLOCK
WORKOUT 18.2a

TIME CAP: 8 MINUTES

21-15-9

Power Cleans 60/40kg

Toes to Bar

****60 SECONDS REST (from 8 min mark)

WORKOUT 18.2b
3min to achieve 1RM of the following complex:

Clean from the Ground +

Clean from the Low Hang +

Clean from the High Hang

SCALING VARIATIONS:

HERO 35-59 M 60kg F40kg / Toes to Bar

HERO 60+ M 50kg F 30kg/ Toes to Bar

WARRIOR 35-59 M 50kg F 30kg / Toes to Bar

WARRIOR 60+ M 40kg F25kg / Leg Raises

SOLDIER 35-59 M 40kg F25kg / Leg Raises

SOLDIER 60+ M 30kg F20kg / Knee Raises

 

TIME TO HIT AN OLD TIMER’S WOD

One of GEO’s Masters – Mark Burchall

Today we’ll be running the Masters League Workout during all classes.  Don’t worry if you are not a Master or if you are not registered – just treat this like a normal workout.  Once the workout is done, we’ll hit a surprise team WOD

WORKOUT OF THE DAY

METCON

“MASTERS LEAGUE WORKOUT 18.1”

12min EMOM for Reps of:

1 min CAL ROW

1 min PULL UPS (Jumping Pull-ups for Soldier & Warrior 55+)

1 min DOUBLE UNDERS (Singles for Soldier)

1 min DB SNATCH (22.5/15kg for Hero/Warrior 35-54; 15/10kg for Hero/Warrior 55+ & Soldier 35-54; 15/10 for Soldier 55+)

– Treat this like Fight Gone Bad and think about where your strengths lie. Transition times between movements will be a key factor in this workout so try to set up all of your equipment close to each other of possible.  Getting in and out of the Rower takes time so give yourself 5-10 secs either side to do this.

Rowing
– Out of the 4 movements this is the slowest of them all to acquire reps
– It is also the movement that takes the longest to get in and out of
– Row for about 45-50 then get yourself out and move to the pull-up rig

Pull-ups
– Depending on whether or not you can do Butterfly or Kipping Pull-ups this will be one of the faster movements to acquire reps in.
– Focus on this movement should be in managing your grip over the entirety of the workout, so small sets should be done – 5-10 reps, 2-3 breaths then go again. When you are resting make sure that you are under the bar so you can just jump back on.

Dumbell Snatches
– In order to hit the standards for this movement while still moving well it would be beneficial to put the dumbbell down in between each rep. Not only does this keep your back from blowing up it also means that you won’t risk getting no-repped.

– Think about resting and catching a breath while the dumbbell is locked out overhead.

Double Unders
– By far the easiest movement to get reps on if you have your double unders down pat.
– The transition from these to the Dumbell Snatches is also very easy to handle because you can leave your rope close to the dumbbell.
– There are two things to focus on when doing these:
Breathing – people tend to stop and hold their breath and tense up during this movement which makes them significantly harder to perform.  Stay relaxed; and
It’s all in the wrists – try to avoid big arm movements. as this will tire you out. The position you have your hands for your singles should be the same position for your double unders.

(Watch this space for more training, health and fitness tips for Masters athletes from the Ol’ Dogs Method)

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