Tuesday 30-11-10

21-15-9 reps of:
Thrusters 40kg/30kg
Burpees (Bar touch 1ft above reach)

Monday 29/11/10

5 Rounds of the following exercises
(complete 1min of each exercise counting your reps)
Deadlift (70/50kg)
Box Jump (20inch)
Kettlebell Swing (24/16kg)
Double Unders
Rest

Christmas Party

So it’s the end of the year and time has come once again to eat, drink and be merry! IWCF would like to get every one together to celebrate this festive time of year.

Minority of the votes came back as Saturday 11th December as the preferred date to hold this celebration, preferred scene: mid afternoon dinner, relaxed, chilled, easy going beer garden/ meal and drinks.

Location:

The Beresford Surry Hills http://www.theberesford.com.au/

Meeting Time: 3.30pm

Partner’s welcome.

Please RSVP yes or no, ASAP so I could book tables.

Saturday 27/11/10

Five rounds for time of:
135 pound Deadlift, 15 reps,
135 pound Hang power clean, 12 reps,
135 pound Front Squat, 9 reps,
135 pound Push Jerk, 6 reps.

Friday 26/11/10

Partner Workout, done in pairs. 25reps altogether rotate however you feel neccessary.
For Time:
25 Power Cleans 30 kg
25 Burpees
25 Thrusters 30 kg
25 Pull-ups
25 Box Jump (20 in.)s
25 Kettlebell Swings 16 kg

Thursday 25/11/10

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

(20min cut-off)

Wednesday 24/11/10

For max weight
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Tuesday 23/11/10

For Time:
500 m Run
20 Dumbbell Snatches 20/15 kg (Alternating arms 10 each arm)
20 Dumbbell Squat Cleans 20/15 kg
50 Sit-up (abmat)s
20 Dumbbell Squat Cleans 20/15 kg
20 Dumbbell Snatches 20/15 kg
500 m Run

Diet another Four Letter Word!

Diet with a capital D is a bad word and should not be uttered at all. Diet lowercase d is ok...so If you say I am on DIET...I am going to scowl at you and shake my head...if you say my diet consists of these foods I am going to smile and applaud in my head. Are you able to tell the difference between the two words? It is important that you do or you will never truly reach your fitness or nutrition goals.

So let's look at the word Diet as in I am on a Diet! That has all sorts of negative thoughts and meanings associated with it. You are restricted to what you can and can't eat, you are doing it for a short period of time to fix a problem, the bottom line is that it is not at all sustainable. So why would you want to be on a Diet? If a diet ends and you are going to go back to your old habits and gain the weight back, or become inflamed again or whatever the results are after you quit the diet, why do it? Diet's also lead people into feeling guilty if you slip up and have a cookie or a beer. You end up feeling guilty for a day or two and then you starve yourself or end up sneaking food. So DIET SHOULD BECOME A 4 LETTER WORD IN YOUR HOUSE THAT IS NOT ALLOWED!

Now let's talk about the other diet and what your daily diet consists of. This is a much better relationship with the word diet because you are using it as this is the way I eat. Your diet may consist of anything from whole grains, veggies, ice cream and beer but it is what you can sustain, maintain and eat on a regular basis. You have a good relationship with this word, because it doesn't cause you added stress...you aren't "cheating" if you eat something like icecream. Can you tell the difference? What is your relationship with the way you are eating today?

My diet consists of meat, veggies, nuts and seeds, some fruit, little starch, no sugar. After two years of eating this way it is no longer a DIET. I have a good relationship with my food and if I decide that on Thursday night or at a football game or heck just for the fun of it I am going to eat 2 Dairy Queen Blizzards and drink 10 beers, I don't feel guilty....yes I feel sick and will probably break out like a 12 year old, but I no longer feel guilty for eating things that are not part of my daily diet. Feelings of guilt and words like cheating are very negative and make the whole experience terrible. I am ok if I eat crap one meal or one day or one weekend becuase I know that most of the time I am eating well and fueling my body properly. That gives me the ability to have a better relationship with my daily diet.

As for those of you taking part officially or unofficially in the Healthy Eating Challenge, I know many of you are thinking of it as a F@#$ing Diet...but try to change that mindset into something positive. Figure out how to live with eating well on a regular basis and not feeling restricted. During the challenge we are asking you to be very strict...but that is so your body has a chance to recover from all that inflamation and you are able to know how different things affect your body. When this challenge is over, I am hoping that you will be able to make better decisions and will start to change your daily diet to one that is better suited to you and that if you want to go out and have a good time you don't feel guilty and are still achieving your goals.

SO REMEMBER DIET IS A 4 LETTER WORD....DON'T USE IT!

by Toby Watson
CrossFit On The Move
www.crossfitonthemove.com

Monday 22/11/10

'Cindy'
AMRAP in 20mins
5 pullups
10 pushups
15 squats

Saturday 20/11/10

Closed due to CrossFit Olympic Weightlifting Cert
Check out the video to see Coach Burgenor in action!!!

Friday 19/11/10

Partner WOD
Complete 3 Rounds for Time
200m wall ball carry
60m walking lunge
30 box jumps
30 wall balls
30 push press

Thursday 18/11/10

'Nancy'
5 Rounds for Time
400m Run
15 Overhead Squats (42.5/30kg)

Staying Injury Free at Inner West CrossFit
CrossFit IS safe IF you do it sensibly and in a correct manner. It is NOT safe when you push your bodies past it's capabilities and start using incorrect form. I wanted to clarify some thing’s with you today that I hope will inspire you to the importance of technique/form/scaling and ROM (Range Of Motion). Starting with THE WARM UP.

Warm Up:
This Is ESSENTIAL to every class. It is not to fill in some of the hour or chat about the weekend before we get into the WOD, It needs to be done and done properly. I design the warm up to coincide with the days WOD, however if you are feeling particularly tight in any areas, or need to pay a little more attention to a specific part, please speak up in the warm up or alternatively after the group warm up please feel free to warm up by yourself whilst listening to my instructions of the days WOD. Every athlete in the world has to warm up before a work out, this is the starting point of most injures.

WOD:
As most of you know by now this means Work Out of the Day. When it comes to the WOD, the work out I post on the whiteboard each day is RX'D this means the weights/time/reps according to the CrossFit main page. This is NOT what you have to do, nor do I want you doing. I CAN/WILL get you to the RX'D point, but please give me 6/12/18 months. This goes for pull-ups/ weights/ double under's any thing really. You can not be expected to do it straight away and I do not expect this from you. So please leave your ego at the door. I would much prefer to get you to the RX'D point in 18 months time rather than you staring at the bar through a WOD because you simply can only get 1 rep out at a time, or even worse you are out of action for 2 months due to injury. In short a work out is not a work out if you spend half of it staring at the object you have chosen to lift/push/pull etc... Therefore we continue on to my next topic:

Technique/Form:
Two very different things. Technique is the way in which you complete a movement. Form is whether or not you are using the technique correctly. It is the 10 minutes I go though with the wooden dowel teaching different techniques, There are many different techniques of doing the same exercise, it is using bad form that makes these techniques dangerous and potentially could stop your CrossFit experience. Bad form is due to many many things, you are new to the movement, lack of practice, too heavy weight etc... I teach the technique YOU practice your form. I am there to tell you how to correct your form, I am there to tell you when you are using bad form and stop you from potentially injuring yourself. What I need from you guys is practice, practice, practice no one is great in every thing. If you need to correct your squatting form, your press form anything I need you to practice, at the gym, at home, at work, however always with a wooden dowel guys, you should never practice form with weight! If you have a question on form please ask me do not be afraid to bring it up in class, other people probably want to know the answer too :)


Scaling:
As I have mentioned before I do not want you to do a WOD with a weight that is too heavy, or a movement you can not do or have just got (Gemma with her kipping for example :P) There is no point doing a work out if you spend half the time looking at the bar! This is for 1) Productivity of the work out 2) Safety!!!! If you are lifting a too heavy weight or doing a movement wrong it will show in a WOD, as soon as you are put against a stop watch or in a race type situation to some extent you may lose your form, in a WOD this shows massively. As I have mentioned please give me 6/12/18 months, however long you need to work on getting you to your desired weight, I do not want to lose any of you to injury, though incorrect form :)
Now if I see incorrect form in a WOD I WILL stop you mid work out to either discuss form and even drop your weight, if I do this, it is not to be mean or to embarrass you, it is simply for your best interest. I do not want to stop any one mid WOD, so I would much prefer you chose your weight/reps/movement sensibly before we begin and I promise you, after a year with me you will see a massive improvement/ weight increase or else I am not doing my job properly! :)
If before the WOD you want to discuss what you would like to do, and what I think you should do, please come to me. I can scale for you:

i.e Gemma has just got her kipping pull-ups however not to full capability just yet, so in a WOD that requires 5 rounds of 10 Pull ups I may get her to alternate 1st round kipping, 2nd jumping pull ups, 3rd kipping, 4th jumping etc.... but this needs to established before a WOD starts, I really do not want to or have to scale during a work out. So think about it before you start!

On the other hand however: I feel strongly that if you are doing most WOD’s unbroken i.e you find you are not having to break throughout the reps, I feel you have cheated yourself out of using a heavier weight and have not fully pushed yourself in that work out.


ROM:
Range Of Motion: NOT NEGOTIABLE! This simply means I want to see full range of motion: fully opening your hips in a squat/box jump, extending your arms in a push press/ squat press etc.... Using full ROM is using good form. Performing movements without using full ROM is using bad form and is therefore unsafe as we have already discussed. During the workout if you are only going to partial ROM then I will count no rep, no rep, no rep and you will have to continue that until you achieve full ROM. Its hard, but if you do not achieve full ROM you are cheating yourself out of a fully beneficial work out. Some of you, may want to compete in CrossFit competitions and in fact all of you are more than capable of competing and creating a great hardworking team for Inner West CrossFit!!! Whether that is something you want to get into or not (ask Katrina how much fun it is, you literally buzz from the adrenaline and achieve new standards that you didn’t think were possible) I still want full ROM in your work outs :) :) :)

and finally.........

The Cool Down:
Again essential after a work out, you are athletes now, you need to cool down and stretch as to not provoke injury and cramp up! I realise some mornings we may run out of time, but if you have finished your work out early move to the EVA Grey flooring area and start stretching down yourself , if you have to leave please make sure you stretch down at home, on the train where ever! :)

Well I know that’s a lot to take in, its just some thing I am extremely passionate about, CrossFit is my life and I would hate to lose any of you due to injury that could have been prevented. The reason why so many of you come and continue to come back is to improve your fitness and CrossFit it the best fitness program on earth at doing so!

Hope this has helped, and please to ask me any questions you need answering to make you the best you can be :)

See you at the next Work Out.

Dave and Gemma

Wednesday 18/11/10

8 min AMRAP
4 Hanstand pushups
8 Kettlebell swings (32/24kg)
12 GHD Situps

#No classes this Saturday as i will be attending CrossFit Olympic Weightlifting Certification #

Tuesday 16/11/10

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Monday 15/11/10

3 Rounds for time
30 Kettlebell swings (24/16kg)
25 wall balls (9/6kg)
20 pullups

Saturday 13/11/10

'Nasty Girls'
For Time
3 Rounds of:
50 squats
7 muscle ups
10 hang power cleans

Friday 12/11/10

Team Wod
In pairs complete the following>50 Wall Balls (6kg)
100 Sumo Deadlift High Pull (30kg)
100 Push Press (30kg)
100 Wall Ball Sit ups(6kg)
400m run each
(5 burpee penalty for any time the wall ball hits the ground during wall balls or situps)

Thursday 11/11/10

5 Rounds for Time
400m run
20 Overhead walking lunges (20/15kg weight plate, 10 steps each leg)
20 Kb swings (24/16kg)

Wednesday 10/11/10

'Elizabeth'
21-15-9 reps of
Cleans(60/40kg)
Ring Dips

Tuesday 9/11/10

As many rounds as possible in 12 minutes of:
10 Dumbbell Thrusters 15 kg
5 Pull-ups
3 Box Jump (30 in.)s

Monday 8/11/10

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Saturday 6/11/10

For Time:
21 Burpees
21 Overhead Squats
400 m Run
15 Burpees
15 Overhead Squats
400 m Run
9 Burpees
9 Overhead Squats
400 m Run

Friday 5/11/10

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals on beyond the whiteboard.

# Remember there is now a 5:30pm class Monday to Friday as well as the 6:30pm class #

Thursday 4/11/10

3 rounds for time of:
200 m Run
50 Double Unders
25 Thrusters 95/65 lbs

Wednesday 3/11/10

Filthy Fifty -
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

# Group sessions are now run Monday to Friday at 6am, 5:30pm and 6:30pm #
# Saturdays at 7am or Open session at 11am #

Tuesday 2/11/10

5 Rounds for Time
10 Push Ups (Hand release)
10 Ring rows

Monday 1/11/10

AMRAP in 12mins
10 Powercleans(30/60kg)
10 Box Jumps
10 KB Swings (16/24kg)

Saturday 30/10/10

Closed due to "Made of Steel" Games in Newcastle.