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The end of the Open is upon us

The final workout for the Open will be announced today, and we’ll run it tonight from 5.15pm.  Come in and join the fun for the last one.  And don’t forget our “End of the Open” Drink tomorrow night at the HHH.

WORKOUT OF THE DAY

STRENGTH

5 sets of:

4 Seated Barbell Strict Press

5 sets of:

7 Dumbbell Bench press

5 sets of:

10 Renegade Rows

CONDITIONING

For time:

30-20-10

KB snatches 24/16kg

KB overhead walking lunge (metres)

KB Thrusters (single arm)

 

 

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SATURDAY TEAM WORKOUT FOLLOWED BY HANDSTAND WORKSHOP

Register with Team “CrossFit GEO”

9am WORKSHOP – Today’s focus will be on Handstand Push-ups and Handstand Walks

WORKOUT OF THE DAY

CONDITIONING

A. In teams of 3 people, perform:

Establish a 1RM power clean in 7 minutes

then

2 rounds for time

60 Calorie Row

60 Burpees slamballs

60 Ring rows

60 KBS

60 second plank together

60 cal AB

 

B. Core conditioning

3 rounds of:

30 second hollow hold

15 V-ups

30 Flutter kicks (each foot)

15 Toe touches

30 Side crunches

GOOD LUCK MARK UREN!

As we move towards the 5th and final week of the CrossFit Open, it would be remiss of me not to mention the outstanding results that our eldest member has achieved.  Mark Uren is competing in the 60+ category and at this stage of the competition, is sitting in first place in Australia, and 81st worldwide.  What this means is that Mark should make the top 200 worldwide after the final workout and he will then be eligible to participate in the 3 week online qualifying process for the CrossFit Games.  This is epic!

Just making the top 1000 in a country is pretty damn good!  Coming first is superhuman and inspiring for the rest of us mere mortals.

None of this has come easily.  Mark has been working hard over the last couple of years not only during regular classes but also in one-on-one sessions with Bunnings.  He definitely has not let his age dictate what he can and cannot do.

On behalf of all of the GEO members, I want to wish Mark all the best for 19.5 and the Games qualifying that will follow.  You give us all hope that getting older can still mean getting fitter.

All the best buddy.  Everyone at GEO is behind you. 

WORKOUT OF THE DAY

STRENGTH

Shoulder balance

A. 4 sets (superset) of:

10 Double KB Z Press

10 Rear Delt Raises

B. 4 sets of:

10 Single Arm Upright Rows each arm

10 Hollow Rocks

C. 4 sets of:

10 Scap Activations

30s Side Plank each arm

OPTIONAL WORKOUT

20 push-ups

800m run

Then 3 rounds of:

16 Frogs

16 Mustangs

16 Kick-sits

Then 800m Run

20 push-ups

OPTIONAL MOBILITY

5 minute squat hold

2 minute couch stretch each leg

3 sets of 10 seated Good Mornings on bench with barbell or plates

SKILL WORK and a GRIPPY METCON

WORKOUT OF THE DAY

SKILL

Bar Muscle Up Work – just because 19.4 is over, does not mean we are going to stop developing your Bar Muscle Up skills.

A. 8 minute EMOM

1 – Rolling Bar muscle drill on foam roller x 5 reps

2 – Kipping swing with band x5

B. 9 minute EMOM

1 – Bench rocking bar muscle up/Jumping Bar muscle up/Banded Bar muscle up x 3

2 – Dips from bench or rack x7 reps/Dips on vert bar x 6

3 – Double DB row x 7 reps

CONDITIONING

For time:

30-25-20-15-10

Hang power cleans 50/30kg

60-50-40-30-20

Double Unders

***Every time you put the barbell down during a set = 5 burpees. If you finish the set you owe no burpees.

 

 

 

A FEW DIFFERENT STRATEGIES FOR 19.4.

Today we will hit the second last workout of the Open.  We are nearly there.  Depending on your goals, you may want to approach this in a few different ways.

If you have your Bar Muscle Ups, then go at a reasonable pace through workout 1 to give yourself maximum time to knock out as many BMU reps as possible.  Don’t go too hard though because you might blow a gasket and have nothing left in the tank for the BMU’s.

If you are close to getting a BMU and today may be the first one, then I would suggest dialling things back a little through workout 1 so that you are as fresh as possible for the second workout.  Just getting one BMU will be a huge win!

If you pretty sure no mater what, you are not going to get a BMU today, then your job is to redline through workout 1 and finish it as quickly as possible!  Put the foot down and hang on for as long as you can, that way you get a good tiebreak time which will put you ahead of everyone else who doesn’t get a BMU.  Have your 3 min rest and then spend the remainder of the time trying for a BMU.  You might surprise yourself.

The same strategy applies to those doing pull-up instead of BMU’s.

Good luck to everyone coming in to have a go!

WORKOUT OF THE DAY

CONDITIONING

19.4

3 rounds of:

10 Snatches 43/29kg

12 Burpees over Bar

then rest 3 mins, before continuing with

3 rounds of:

10 Bar Muscle Ups (scaled to Pulll-ups)

12 Burpees over Bar

 

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