Today's Workout

UltraFit Workout

"Individual"
AMRAP in 25min.

5 BW Deadlift
5 Pull Ups Men 20kg /Girls 10kg
5 Thrusters Men 60kg / Girls 40kg
5 KB Swings Men 32kg / Girls 24kg
5 Burpees

"Team" workout.
Team of four.
One team member on each exercise.
Each team member must complete each of the exercises in this order.
One person must be on the rower all times.
The workout is complete once all reps and the 2500m row are completed.

25 Burpees
25 Pull Ups Men(Chest to Bar)
25 Thrusters Men 60kg / Girls 40kg
2500m Row

So far this year we have enjoyed some great games days, with more to come. Keep checking the Events bar on the side of the home page for upcoming events.
CrossFit Wollongong is having a games day on the 17th of October so claim the date. See you there!

Today's Workout

Buy In:
Agility drills

Row 750m
25 OHS (30/20)
10 push ups
Row 500m
20 OHS
10 push ups
Row 250m
15 OHS
10 push ups
30 pull ups


Cash Out:
30 ring dips

"Everything is practice".
Pele

Today's Workout

5 x
10 lateral hurdle jumps
10m dash
10 box jumps 20"

then
10,9,8,7,6,5,4,3,2,1
deadlifts (100/70)
kettlebell swings (28/20)


Cashout:
Dumbbell Farmer's Walk 200m
penalty:- 5 burpees

Keeping yourself in peak physical condition keeps your options open for a life without limits. Don't wait for a New Year's resolution, alignment of the planets or other external motivation - start today. How fit can you get yourself between now and the New Year?

Today's Workout

The Sting

90 sec on for max reps:

Squats
Double Unders
Med Ball Clean (20/14)
Push Ups
Thrusters (50/35)
Toes to Bar
Thrusters
Push Ups
Med Ball Clean
Double Unders
Squats

record reps
30 sec rest between exercises.

Cash Out:
1 x max hold squat in the ditch

Try this whilst sitting in your chair - press your sitting bones into the chair as you stretch the top your head to the ceiling. Notice that every muscle that surrounds your torso—your abdominals and back muscles—automatically responds, balancing, supporting, and lifting your upper body. Now stand up and push your feet into the floor as you press the top of your head to the ceiling visualising your spine being simultaneously lengthened to the ceiling and to the floor.

Oppositional energy is an simple way of adding stability and strength to your movement. It is a concept that combines the skills of concentration and imagery to enhance your movement. It is used extensively in Pilates matwork and is a particularly effective technique when employed during the overhead lifts - presses and overhead squats. In the case of the lifts, it teaches you to 'resist' the weight rather than let it compress your joints.

Today's Workout

Push Press
1-1-1-1-1

Cash Out:
25 GHD sit ups
50 front squats (40/30)
25 GHD sit ups

You may be on a business trip, trying to workout in the hotel gym without getting taken away. The ladies on the treadmill roll their eyes... What do you think you are doing? Or it's you in the lunch room defending your salad and meat lunch - for the twentieth time whilst those around you down pies and cola (No, I am not special...no, I am not on a diet...yes, what you are eating is NOT good enough for me...) Remember that you are not alone. That at this exact point in time, across the globe, thousands are doing your thing - the thing that makes you feel alive. The real deal. So don't back down, raise the bar.

Today's Workout

8 minute max distance row.
Record distance.

Rest two minutes

3 x
15 deadlift BW
10 pull ups

Record time.

Rest three minutes

Max rep Push Press in 2 minutes
Record reps.

We all get sweet cravings from time to time, and while there exists a plethora of paleo dessert recipes to be found in web-land, I think it’s important to remember that it’s still to be considered paleo “candy”. Moderation is the key. When eating anything with a sugar-punch (even if it’s natural fruit sugar), it’s usually best to time indulgences by saving the treats for morning, or right after a workout.
Continue reading about The Simplest Paleo Treats and check out the link to Cosmopolitan Primal Girl.

Thanks Greg.

Today's Workout

Danny
AMRAP in 20 min:

30 box jumps (24")
20 push press (115lb/75lb) (50kg/35kg)
30 pull ups

Do you have a little routine you do when you workout? Perhaps you line up your bar on the floor line, or have the numbers of your weights facing in? Maybe you have a lucky pull up bar, or one you always go to without thinking about it. Do you spray the place with chalk to make you stronger, or not write the weight down until you have made the lift? Or step over the bar each time you stop and pick it up from the other side??
What is that little thing you do?

Today's Workout

5 x
13 kettlebell swings (24/20)
13 jumping pull ups
13 sit ups
13 ball slams
13 squats

Cash Out:
rope climbing practice
ring skills

...anyone can do gymnastics. "...bodyweight exercises create a special dilemma. Most women, seniors, and larger men are typically challenged to complete a single rep of even the most rudimentary bodyweight movements. This is most true of basic upper body exercises like the pull-up, push-up, or dip.' Scaling bodyweight exercises so they are 'do-able' is part of CrossFit's universal application. Read more here.

Today's Workout

AMRAP in 20 min
5 'Curtis P' - weight is 55% of body weight
7 pull ups
9 double unders

Cash Out:
3 x max hold back extensions
1 min rest between rounds

*
140 single skips - bounce