Meet our newest CrossFitter, Barcaldine paramedic, Mickey. Barcy has a great little gym, so he is going to be just fine!

Today's Workout

5 x

10 deadlift (B:80 G: 60)
10 db push press (B:17.5 G: 15)

Cash Out:

20 back extensions,
20 weighted situps
20 fist push ups
20 pistols (10@ side)

It is as good a time as any to go back to the beginning and revise what it is we are doing when we 'CrossFit'. What is it that we are attempting to achieve? How is it, if it is, better than anything else we have tried? Also, reading what CrossFit is in someone else's words helps when you try to explain to your friends what you are doing.

This is the first article that was published on the 'free source fitness' website.

"CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy." read more...Foundations

Today's Workout

3 x

400m run
30 thrusters (B:35 :25)
30 Ball slams

Cash Out:

35 Burpees

"2010 - A Little Uncomfortable"

...but a great experience



Rather than be a resolver, try creating a theme for yourself for the year. Something that is significant to you, that can apply across the board to many situations. Here are some past ones that we have used...

1997. "Use all facilities."
This was a good one. It has become a personal motto. I especially like 'free' facility use - like council libraries and entertainment. It can be extended to facilities that come with a service or product (the gym and pool in the hotel you are staying in) and free things that come in the mail - like a complementary or trial classes, or discount shop-a-dockets. They also give you a bickie if you give blood...

1998. "Celebrate All Occassions"
Well...things get busy. Occasions that should mean something can pass by seemingly un-noticed. A friend has her third child, a niece has her 12th birthday, Australia Day comes and goes... To get more out of it, you have to put more into it. Mark it on the calender, plan a little and join in the celebration.

1999. "Accept all Invitations"
When we found we were getting too 'homed in', we used this one. If anyone asked us anywhere, we agreed. Picnics, coffees, afternoon tea, park BBQs - it was a little exhausting.

2000. "You'll Never Never Know If You Never Never Go.."
This one landed us in Darwin for two years. We we went to some amazing places. Would have been simpler to stay at home, but who would have remembered that?

2004. "Finish What You Start"
Swamped by half finished projects and stressed out with unfinished courses this one was grabbed with both hands. Start nothing new, finish what you have already started. It is supremely satisfying!!

2009. "Do I really need it?"
After moving house again and throwing out a tonne of junk, again, this was a good one. Beg or borrow what you don't need to own, buy second-hand when it doesn't matter. Only consume what you need. Rethink the purchase, that second helping...do you really need it?

2010. "A little uncomfortable"

This year, the plan is to get a little uncomfortable and see what happens. It can be a little seemingly insignificant physical act - like going to the beach when it is wet and miserable, or learning about something that currently eludes you (financial investment, tying decent knots...) It can be big - relocating to a new suburb or interstate, offering your services to a not-for-profit organisation, starting to work towards a career you have always wanted, despite the study involved. Look for opportunities and experiences - seek out change. Get a little uncomfortable and see what happens.

You know how it is. You start your workout, your mind is elsewhere. You start thinking...about how much sleep you had last night, how long you have to work for today, you are a little sore from yesterday's session...and it is only the middle of the week. Now you feel really tired, subconsciously pacing yourself through this molehill WOD like it is a mountain climb ordeal. Actually you get a bit annoyed that you 'have' to do this. 'My gosh this is hard...does it have to be this hard!!...my whole life is hard! You are silently having a tanty. Defiantly, you go slow (in fact, you have been 'backing off' since you started). The instructor lets you know you are halfway through your 20min AMRAP. Halfway!!! you scream inside. You hate the instructor. 'Far out, just get this over with' you think.

It happens to everyone. Most days are great, but every now and again there is a day you are screaming NO! in your mind.

Think of this...if you only train when you 'feel like it', your fitness regimen can hardly be called so. Use NO days for mental training - it takes a great deal of self discipline to work hard when you don't want to, or 'have' to. Distract your negative thoughts by getting the sweat happening fast. The more you focus on your workout and going hard, rather than slowing up - the faster the WOD will pass. If you are going to go, then GO!

Today's Workout

10 x

5 deadlifts (.75 x bw)
6 double unders
7 push press (.5 x bw)

Cash out: 200m waiter's walk

"Inertia is the resistance of any physical object to a change in its state of motion. The principle of inertia is one of the fundamental principles of classical physics which are used to describe the motion of matter and how it is affected by applied forces. Inertia comes from the Latin word, "iners", meaning idle, or lazy..." Make it happen - use the force!

Today's Workout

10,9,8,7,6,5,4,3,2,1

reps of:

Pull Up
Push Up
Sit Up
Air squat

Cash Out:
2.5km run for time
or
200 double unders.


Cash Out:

32 burpees
525 burpees to catch up.

Look back. Look where you are now. Look ahead. This body you have been given has got to last you a long time, so take time now to take stock of what you have got. Do you treat yourself well? Do you put good food in your mouth? Do you physically challenge yourself regularly to keep things running smoothly and stay young? Do you get enough rest? In essence, how is your body travelling?

This year. What would happen if, in this upcoming year you got fit just for the sake of being fit. Or fitter than you have ever been. What would happen?

This last post for the year is a link to CrossFit.com where it all began and to whom we all owe a lot. They are a portal to the 'real' world - one where physical effort, mental strength and commitment are rewarded. Where it doesn't matter what you wear or what you do, what you drove up in or how old you are. If you are a bit chubs, thats OK. If you need to put on chubs, thats OK too. What matters is that you try and you progress as you should. Your achievements will be celebrated, you will be inspired, encouraged and supported. You win. Everyone deserves a bit of that.

Today's Workout

AMRAP in 10 min
Max rep thruster (B 40 G:30)
Max rep ring dips

Record total reps
Post reps to comments.

Cash Out: 31 (496)

Paleo for dogs just makes sense. Dogs don't know how to cook and have no opposable thumbs to twist a can opener. Whilst many dogs eat better than many kids, a dog without a bone is a sad thing. Give your dog a bone today...
Raw Meaty Bones

Today's Workout

Complete the following for time (15 minute cut-off):

40 Burpee pull-ups
100m Walking overhead lunges (B:20 / G:30)
60 Box jumps (24″)

Partition the work any way you like.

Cash Out:
Stretches, splits practice.

Thanks to CF Toronto

Don't cut corners to finish faster - you want to be strong and efficient throughout your full range of movement. All the way chest to floor on your push ups, chin over the bar (or better still chest to bar) on your pull ups, hips open at the top of the deadlift, arms straight to lockout at the top of your press. Every single rep. Stop yourself and recount if you miss the mark.



Nice work Kurt!

Today's Workout

5 x

10 SDHP (B:40 G:30)
10 Push Press
10 KB Swing (B:24 G:20)

Cash Out:
50 tuck jumps
50 push ups

Going beyond your own expectations is all that matters. Brett clears 128cm.

Today's Workout

"Anncy"

A friendship meant to be...

50 Double Unders, 15 OHS
40 Double Unders, 15 OHS
30 Double Unders, 15 OHS
20 Double Unders, 15 OHS
10 Double Unders, 15 OHS

(B: 40 G: 30)

Cash Out:
15 each side of:
pistols
turkish get ups (B: 20kg bar G: 15 kg bar)