New Site

We're now a Crossfit affliate, as such Ive put together a new site which will take over from this one for posting of the workouts etc. New site is set to be bigger and better so head on over to CrossFit Adelaide and check it out!

Workout 22/10/08

50-40-30-20-10

Double Unders
Situps

For time :-

Workout 20/10/08

21-15-9

Clean (50kg)
Dips

For time:-

Workout 19/10/08

3 Rounds for Time

400m run
21 KB Swings (24kg)
12 Pullups


100 Days of Burpees - Day 80

Workout 15/10/08

21 Deadlift (50kg)
15 KB Swings (24kg)
9 Squats

10 Rounds

For Time:-

Workout 13/10/08

1000m row

then

21-15-9
50kg Front Squat
Back Extensions

Workout 12/10/08

Thanks to the good folks at Crossfit DC for this lil beauty

40-30-20-10

KB Swings
Pushups

then 25 burpees

then

40-30-20-10

KB SDHP
Situps

Workout 08/10/08

For time :-

3 rounds

400m run
21 KB Swings (24kg)
12 Pullups

Tuesday 7/10/08

Workout 1

For Time:-
45 Double Unders
45 Thrusters (40kg)
45 Dips
45 Double Unders

Workout 2
200m run
10 Burpees
10 KB Swings (24kg)
10 KB Situps
200m run
9 Burpees
9 KB Swing
9 KB Situps
.... Down to 1 rep

Workout 5/10/08

20 Pullups
30 Pushups
40 Situps
50 Squats

3 Rounds - rest exactly 3mins between rounds

Workout 3/10/08

For time :-

40 Push-press (30kg)
30 Squats
20 Dips
10 Double unders

3 Rounds

Day 64 of the 100 Burpee Challenge

Workout 2/10/08

5 rounds for time :-

200m row
20 pushups
200m run
20 squats

Workout 30/09/08

20mins AMRAP

5 towel pullups
10 situps
15 KB swings (24kg)

nb. towel pullups are alternating sides each rep, ie head up to the left then next rep up to the right

Workout 29/09/08

For Time:-

200m row
10 Burpee Thrusters (40kg)
200m row
9 Burpee Thrusters
200m row
etc
etc
1 Burpee Thruster

Workout 28/09/08

Kettlebell skills session

Swings
1-arm swings
Cleans
Push-press

Workout 24/09/08

AMRAP

5 Pullups
10 Push-press (25kg)
15 KB Swings (16kg)

Workout 24/09/08

Max Weights

5-5-3-3-1-1
Back Squat

5-5-3-3-1-1
Deadlift

Workout 22/09/08

4 Rounds for Time :-

15 KB Snatches each arm
25 Situps


Finisher : 100 Double Unders for time

Workout 21/09/08

12km run

Sunday was the City-Bay Fun Run here in Adelaide. Made the poor choice of having a few beers and pizza the night before but still knocked out around the 49min mark, will have an exact time when results are published in the Advertiser tommorrow. Awesome weather for a run and good to see 29,000 people getting out and active.

Workout 18/09/08

5km TT Rower

Workout 17/09/08

As Many Rounds As Possible in 20mins (AMRAP)

5 Push Press (30kg)
10 KB Swings (24kg)
15 Double Unders

Workout 15/09/08

21 - 15 - 9

50kg Thrusters
Towel Pullups

For time:-

Workout 14/09/08

Warmup - Technique focus - Deadlift, squat clean with dowel & sandbag

30 10kg Sandbag squat cleans
30 KB Push press (16kg 15 each arm)
30 AB mat situps
30 Pushups

3 rounds for time :-

Workout 13/09/08

3 Rounds for Time

500m row
21 KB Swing (24kg)
12 Burpees

Workout 11/09/08

Row 2000m

Workout 08/09/08

Push - press

3-3-3-3-3-3

Work up to max load, post to comments

Workout 07/09/08

Tabata This

8 x 20/10 for each exercise, 1 min rest between exercise, score is lowest # of reps in a round for an exercise

Pushups
KB Swings
Situps
SDHP (KB)
Squats

Workout 05/09/08

10 rounds of

15 Deadlift (60kg)
15 Pushups

For time :-

Workout 04/09/08

20min TT (Time trial) C2 rower

Workout 03/09/08

21-15-9

16kg KB Snatches (each arm)
Deadlift (75kg)

For time ;-

Workout 02/09/08

100 Squats
90 Double unders
80 Box Jumps
70 KB Swings
60 Sandbag Lunges (30 e/s)
50 Ring Rows
40 Pushups
30 Situps
20 Burpees
10 KB Snatches (each arm)

For Time;-

Workout 01/09/08

Dumbells Gone Bad

DB Deadlift
DB Power clean
DB Split jerk
DB Deadlift
DB Power clean
DB Split Jerk
BW Squats

Complete max reps for each exercise for 30secs with a 15sec rest, complete 4 rounds of all exercises. Pick dumbell weight carefully as you cant change up or down after starting, score = reps x weight

Workout 31/08/08

Been a bit of a lack of updates last couple of days due to having the flu and not doing any training. Have a couple more exercise demo videos of a couple of different exercises using the rings.

am session
8.5km run - this was an event part of the Adelaide Marathon Asics Running Festival, was a bit soft of me going in the shorter event after doing the full marathon last year but pulled out a 35min time and ended up 5th.

pm session
50-40-30-20-10
Double Unders
Situps

For time:-

finisher- Max Rounds in 8mins of pushups and squats, each round increase the reps by 1, ie rnd 1 = 1 squat + 1 pushup, rnd 2 = 2 squats + 2 pushups etc

Workout 27/08/08

Retribution

150 KB Swings (16kg)
150 Squats

Everytime you stop incurs a penalty of 250m on the rower, be really strict on the stopping rule ie; pause for more than 1-2 secs with the squats and get rowing

For time:-

Workout 26/08/08

400m Run
21 KB Swings (24kg)
12 Pullups

3 rounds for time :-

Finisher :- Complete 1min total L-Sit on paralettes

Workout 25/08/08

am workout - Endurance workout

3.2km run time trial

Click here to see map of one mile loop thru parklands I used

pm workout - Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 KB Swings (16kg)
50 Walking Lunges
50 Situps
50 Push Press (20kg)
50 Deadlift (20kg)
50 Thrusters (15kg)
50 Burpees
50 Double Unders

For time:-

Workout 24/08/08

5 Rounds for Time :-

21 KB Swings (24/16)
21 Situps
21 Double Unders (sub 40 squats)

Workout 22/08/08

X Thrusters
5 Pushups
5 Situps

Do one set on the min every min, X represents the min, so at 1min it will be 1 thruster, 5 pushups, 5 situps at 2min it will be 2 thrusters 5 pushups 5 situps etc etc and continue till it takes more than a min to complete a round

Workout 20/08/08

21-18-15-12-9-6-3

Dumbell Split Jerk (15kg D/Bs)
Deadlift (60kg)

For Time :-

Workout 19/08/08

am workout

100 squats
5 row muscle ups (done like a ring row but as a muscle up)
75 squats
10 row muscle ups
50 squats
15 row muscle ups
25 squats
20 row muscle ups

For time :-

pm workout

interval run - 1min sprint / 1min rest / 1min sprint / 50sec rest / 1min sprint / 40sec rest / 1min sprint / 30sec rest / 1min sprint / 20 sec rest / 1min sprint / 10 sec rest / then repeat the ladder back to 1min rest.

Workout 18/08/08

For time :-

1000m row
30 Deadlift (50kg)
30 Swings (20kg dumbell)
30 Situps
30 Double Unders
750m row
20 Deadlift
20 Swings
20 Situps
20 Double Unders
500m row
10 Deadlift
10 Swings
10 Situps
10 Double Unders

Workout 15/08/08

For Time :-

400m run
30 Situps
40 Double Unders
30 Pushups
20 KB Swings (24kg)
10 Pullups
400m run
10 Pullups
20 KB Swings (24kg)
30 Pushups
40 Double Unders
30 Situps
400m run

Workout 14/08/08

For Time:-

1000m Row
then
5 Rounds of
5 Burpees
10 SDHP (25kg)
15 Push Press (25kg)

Workout 13/08/08

Tabata This

20 sec of work followed by 10 seconds of rest, repeated 8 times with a 1min rest between exercises
Score is lowest number of reps from any of the rounds ie 10, 10, 10, 11, 9, 10, 11, 10 gives a score of 9

Exercises are :-

Pullups
Pushups
Situps
Squats
Rower (cals)

Workout 11/08/08

For Time:-

15 deadlift (60kg)
15 pushups

7 rounds

Garage Gym 09/08/08

Time for a bit of an update on the equipment/gym setup front. Due to my steady income job disappearing due to winter I am left with just gym and training work which will paying the bills doesnt allow me to lay out funds on the flooring and barbells I am after. That said I just got my AbMats delivered on Friday, great simple piece of equipement for really working the abs and allows you to do half decent back extensions without carting a GHD around with you. Only gripe with getting these was that there isnt an Australian distributer so had to order them direct from AbMat, no drama there but the postage was almost equal to the cost of the product. It was somewhere in the region of $40 to send two $30 mats over. So Im using these two as testers and if people find them effective when we train I will look at getting more. Also got a couple of cheap stopwatches from Volt Electronics just an online australian electronics retailer, $9.95 each which was the cheapest I found around the place, only gripe was the delivery time was a bit slow. Definately worth the buy tho, having multiple stopwatches makes it was easier for multiple people to keep track of their workout times

Workout 09/08/08

21 - 15 - 9

1 arm kettlebell snatches (16kg / reps are for each arm)
Pull ups

For time :-

Workout 08/08/08

Deadlift

5/5/5/3/3/1/1/1

Working up to 1RM at the end

Workout 06/08/08

'Fight Gone Bad'

1min each exercise, 1min rest at the end of a round, 3 rounds

SDHP (35kg)
Push Press (35kg)
Squat Jump
Thruster (12.5kg)
Rower (max calories)

Exercise Demo - Assisted Dips

First of hopefully many videos to come to the site, put together a kettlebell video a while back but the editting wasnt too crash hot. Here we have assisted dips using just a standard old bike tube i had lying around the place looped around the handles of the dips station. There are two rubber bands holding the folds of the tube together so it is relatively easy to get your knees up into the tube and away you go!

Workout 03/08/08

50 Double unders
40 Situps
30 Overhead Squats (w/ broomstick)
20 Leg raises
10 Ring rows

3 rounds for time

Also began the onehundredpushups training program today, looks like a bit of fun. The website has a training program up there with the purpose of in around 6 weeks having you be able to knock out 100 consecutive pushups. The link is over on the right and I'll keep you posted how its all going.

Workout 02/08/08

'Helen'

400m run
21 KB Swings (24kg)
12 Pullups

3 rounds for time

Workout 31/07/08

3 rounds for time :-

50 SDHP (24kg) - this is a sub for 500m on a Concept2
12 Pullups
21 Box jumps (18" box)

Workout 30/07/08

Max reps of each exercise

1min situps
1min one-arm KB swings (16kg left arm)
1min double unders
1min one-arm KB swings (16kg right arm)
1min rest

5 rounds

Workout 29/07/08

800m run
then 5 rounds of
21 SDHP (32kg/24kg)
15 Burpees
9 Thrusters (32kg/24kg)

25min time limit

Workout 27/07/08

Considering the Adelaide marathon is only about 6 weeks away, I figured I should get some km's in and entered a 15km road race. Clocked in at a not too shabby 65mins, not too bad considering only the second run of any note in around 3months. Think that got me about 15th position.

Workout 26/07/08

For Time:-

50 Squats
then
21 - 15 - 9 reps
KB Swings (16kg)
Box Jumps (18" bench)
then
9 - 15 - 21
Pushups (feet elevated)
Ring Rows
then
50 Squats

Workout 25/07/08

Max rounds in 10mins

20 Push jerk (2x16kg KB)
40 Double unders
20 SDHP (24kg KB)

Motivation 24/07/08

This is the first of hopefully many posts on the topic of motivation, these will be usually short little posts that will often just be a link to somewhere else or a video of something or someone that will inspire and motivate you to get out there and tear your next training session apart and give it everything. Todays video comes courtesy of Marks Daily Apple.This site is a cool health and fitness blog with lots of interesting thoughts and insights. Definately worth a look
This little vid with Mark Scott shows you why your excuses make you a complete blouse, suck it up and get into it. No excuses!

Workout 23/07/08

Cindy

Max rounds in 20mins of :-
5 pullups
10 pushups
15 squats

Workout 22/07/08

For time:-

400m run
21 KB Swings (24kg)
12 Pullups

3 rounds


Finisher
Tabata squats - score = lowest reps in a round

Workout 21/07/08

For time:-

50 Box jump (milk crate)
50 Jumping pullups
50 KB Swings (16kg)
50 Walking Lunge
50 Situps
50 Push Press (sandbag)
50 Back Extensions
50 Keg Thrusters
50 Burpees
50 Double unders

Workout 18/07/08

Kettlebell strength session

5x5
Double kettlebell military press (2x16kg)
Renegade rows

5x5
Double kettlebell front squat

Max Swings attempt (24kg)
Max b/w Squats attempt

Finisher - Pullup ladder : 1, then 2, then 3, then 4 till max out
post swings & squats scores to comments

Workout 17/07/08

Warm Up - Kettlebell swing & snatch practice

Conditioning focus workout

2mins boxing - heavy bag
20 KB Snatches (16kg)
2mins heavy bag
25 KB Front Squats (2x16kg)
2mins heavy bag
20 KB Swings (16kg)
2 mins heavy bag
25 KB Rows (2x16kg)
2 mins heavy bag
20 KB Snatches
2mins heavy bag

Workout 16/07/08

Deadlift

5x5x5x5x5

Post weight to comments

Garage Gym 15/07/08

Thought I would do an update with a bit of stocktake of all
equipment that Im currently using during sessions. Over on
the right is the ring setup hanging from the pergola, these are
Elite Rings from ringtraining.com. From memory these were
around the $70-80 mark and are one of the best pieces of kit
Ive got, around 1kg and totally portable. In the background you
can see the chin up bar which also has dips handles on the
other side, not the best unit but it does the job, has a few sandbags holding it down which is an absolute necessity when throwing out some vicious kip's. The duct tape is there between the handles as a guide to make sure full ROM is achieved with the chin getting well over the tape. Apart from these bits of kit I also use :-
- 2x16kg & 1x24kg kettlebells
- Plastic and ball bearing skipping ropes
- Foam yoga/stretching mats
- 4xSandbags (cheap $2 gym bags stuffed with 2kg sandwich bags of sand)
- 1xEmpty beer keg (looking at getting the valve taken out and part filling this with water for extra akwardness when lifting)
-1 x 40mm PVC paralettes
- Rubber medicine balls
- Milk crates - great for checking squat depth and other application requiring a low bench
-4 x Wooden dowels (used for warmup & O-Lift practice)
- Stack of boxing gloves, focus mits, thai pads etc
- 60x40cm whiteboard (essential for writing up workouts and keeping score etc)

So thats about it for now, does the job for now but hanging to get 3 50mm Olympic bars and some rubber coated plates to get into some serious barbell lifting and also for the high density foam flooring so can do a bit more training indoors during the crappier weather.

Workout 15/07/08

Ring Linda

5 Rounds Max Reps

Ring Pushups
Ring Rows

2mins between rounds

Workout 13/07/08

For Time :-

50 Double unders
50 Squats
50 Situps
40 Double unders
40 Squats
40 Situps
30 Double unders
30 Squats
30 Situps
20 Double unders
20 Squats
20 Situps
10 Double unders
10 Squats
10 Situps

Workout 12/07/08

For Time :-

50 Lunges
25 KB Swings
50 Push press (sandbag)
25 Situps
25 Double Unders
50 Squats
25 Situps
25 Burpees
25 Situps
50 Squats
25 Double Unders
25 Situps
50 Push press (sandbag)
25 KB Swings
50 Lunges

Pic shows the basic backyard setup for this workout, the milk crates are there to measure squat depth and also gives you somewhere to twitch mid workout. The crates with a towel on top of them are roughly 13.5" inches high which is about the same height at the Dynamax med balls. The black gym bags are the sandbags and have 2kg sandwich bags full of sand in them, having the sand in individual bags makes it easy to adjust the weight of the bags without getting sand everywhere.

Workout 11/07/08

EDT Session

Zone 1 - 20mins
1 arm press (16kg kettlebell)
Pull ups

Zone 2 - 15mins
Kettlebell swings (24kg kettlebell)
Kettlebell floor press (2x16kg)

max reps each exercise

Workout 10/07/07

7 Rounds for Time

5 pull ups
7 burpees
9 ring dips
20 double unders

Workout 08/07/08

For time

21 - 15 - 9 Reps
32kg Thruster (2x 16kg KB's)
Pull Ups

Workout 07/07/08

3 Rounds for Time :-

50 Squats
7 Muscle-ups
10 Cleans (each arm, 24kg KB)


Finisher
3x5 Turkish get-ups (16kg KB)

Garage Gym 06/07/08

Picked a little bit more kit for the gym yesterday, dropped into Bunnings and grabbed four 1.5m x 25mm broomsticks for O-lifting warm-up and practice. Also figured they would be handy for doing a bit of stick wrestling practice, for those that dont know stick wrestling is where two people grab onto the same stick, both of you hold on for your life and try and wrench the stick out of the other guys hands or knock/push them over, good little warmup exercise and a pretty solid workout. Sticks clocked in at $5 each. These ones happen to already be laquered which should save on splinters a bit, also being 25mm they have a little bit more weight to them than some other sticks.
In the next couple of days I will pop up a complete list of equipement as it currently stands and essential pieces of kit arriving in the hopefully not too distant future.

Workout 05/07/08

5 Rounds for Time

21 KB Swings (24kg)
15 Burpees
9 KB Snatches (each arm 16kg)

20min time limit

Workout 04/07/08

EDT Kettlebell Session
max reps in time of each exercise

Zone 1 - 20mins
1 Arm kettlebell press (16kg)
Chinups

Zone 2 -15mins
Kettlebell swing (24kg)
1 Arm floor press (16kg)

Workout 02/07/08

Warmup - Practice sandbag cleans

For time :-

25 Deadlift (2x24kg kettlebells)
25 Pullups
25 Kettlebell snatches - each arm (16kg kettlebell)
25 Knees to Elbows
25 Shoulder Press - each arm (16kg kettlebell)

Garage Gym 01/07/08

Kettlebells Arrive

Starting to get some more equipment for the gym setup, got a 16kg & 24kg kettlebell from Rick at Australian Kettlebells . Ive had been using a 16kg kettlebell I borrowed off a mate for a while now and found it to be an awesome training tool tho the handle on the one Ive been using is fairly rough and has a couple of burrs on it. The ones Ive just gotten dont appear to have this problem and have a much nicer finish on em and generally a better feel, plan to give them a proper belting tommorrow and see how they go.

Note : 16kg was $120 & 24kg was $140, did see cheaper kettlebells when i was hunting around but the quality is not quite the same

Workout 30/06/08

For time :-

30 kettlebell swings 16kg
20 pullups
10 medicine ball pushups
600m block run

3 rounds

Workout 29/06/08

Run 5km

Workout 28/06/08

45 Double Unders
45 Squat Cleans
45 Jumping Ring Dips
45 Double Unders

For Time :-

nb:- Squat cleans are with a 24kg sandbag

Finisher - Tabata crunches

Garage Gym 27/06/08

The Beginning

Okay, a couple of weeks ago I decided that with
the crappy winter weather rolling in and it becoming increasingly unpleasant to train outside that it was time to set up an indoor training studio inside the house. Im referring to it as a garage gym, even tho it is clearly not in the garage, but I am doing it in the style of a garage gym using select pieces of functional training equipment and making do and improvising whereever necessary.
The idea is to document the process here and hopefully it is of use to anyone looking to put together a similar setup, ill be putting up what everything is costing me, what works, what doesnt, what suppliers Ive used etc etc. Im doing a lot of research on the best prices/quality of equipment as this gym is being set up on a bit of a budget so hopefully the research i do can save other people a bit of time hunting around.
So the first stage is the room Im starting with, its the spare room in my house roughly 3mx4m with roughly 3m ceilings and currently filled with quite a bit of crap. Ive taken a few shots for the "before" phase and should have them online in the next couple of days. First purchase is going to 30mm high density foam flooring to cover the floor boards.

Workout 27/06/08

21 Thrusters
3 Pullups
3 Thrusters
21 Pullups
18 Thrusters
6 Pullups
6 Thrusters
18 Pullups
15 Thrusters
9 Pullups
9 Thrusters
15 Pullups
12 Thrusters
12 Pull

For Time :-

nb :- Thrusters are with a 24kg sandbag