You are all winners!

You are all winners!

It was a great test of your fitness as the training cycle has been leading up to this challenge. We looked at the stats and everyone has improved in at least one area be it you lifted more, ran faster or you have been able to RX a workout first time. A big congratulations from the coaching team on your achievements.

On the Tenth Day of CrossFit my coaches gave to me…..

On the Tenth Day of CrossFit my coaches gave to me…..

DT will test your max strength, conditioning, and ability to be efficient with a barbell in your hand.

Unlike hero workouts such as Murph or Holleyman, DT is completed relatively quickly and only requires one piece of equipment- a single loaded barbell.

On the Ninth Day of CrossFit my coaches gave to me…..

On the Ninth Day of CrossFit my coaches gave to me…..

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes.

On the Eighth Day of CrossFit my coaches gave to me...

On the Eighth Day of CrossFit my coaches gave to me...

The "CrossFit Total" is CrossFit's approach to testing absolute strength, deeming these movements the "three most effective lifts in existence for developing and testing functional strength." It was first posted in the CrossFit Journal on December 1, 2006. The CrossFit Total is also one of the CrossFit Games 2018 individual WOD.

Part 3: Nutrition in a Busy Life by Sinead

Part 3: Nutrition in a Busy Life by Sinead

Part 3: Nutrition in a Busy Life by Sinead

In my last blog I talked about the reasons why you might want to eat breakfast, and also the kinds of breakfast to choose. So what about eating beyond brekkie?   

On the Sixth Day of CrossFit my coaches gave me...

On the Sixth Day of CrossFit my coaches gave me...

Okay this is recovery day if you been hitting it hard. Come in and move at a pace you are not out of breath but just break a sweat. Chat with your friends and enjoy.

If you want to hit it hard go for max cals!

On the Fourth Day of CrossFit my coaches gave to me

On the Fourth Day of CrossFit my coaches gave to me

On the First Day of CrossFit my coaches gave to me: Partner WOD Rowing Cindy

On the Second Day of CrossFit my coaches my coaches gave to me: ARNIE

On the Third Day of CrossFit my coaches gave to me: FRAN

On the Fourth Day of CrossFit my coaches gave to me.....

Okay this isn’t a Girls or Hero WOD but a variation of a well known workout one of your coaches very much likes. You have to go hard and fast every single time. Your work rest ratio is 1:2 it might feel too short but this time you have to suck it up and just work. Don’t let your team down.

THE FAIRIES

In team of 3 :

AMRAP21

7 KB Swings 32/24 kg

7/5 cal Bike

7 Burpees

team mates complete full round before swap

Understanding Squats by Coach Laura

Understanding Squats by Coach Laura

In CrossFit we use the front squat, back squat and overhead squat time and time again, there are other variations but in this blog I will talk about these three squats, their differences and how the demands of each will influence your athletic performance in different ways.

On the First Day of CrossFit my coaches gave to me.....

On the First Day of CrossFit my coaches gave to me.....

This is a classic workout with a twist. Cindy is a benchmark workout that consist of 5 pull-ups, 10 push-ups and 15 squats for as many rounds possible (AMRAP) in 20 minutes. However to kick off the 12 days we have added a twist……

Part 2: Nutrition in a busy life by Dr Sinead Roberts

Part 2: Nutrition in a busy life by Dr Sinead Roberts

In the last blog, I highlighted some practical strategies to help you optimise your nutrition when life is hectic. Over the next few blogs I want to dive a little more into some of the science behind each meal of the day, and highlight some things you can think about as you make food choices through the day.

The 12 Days of CrossFit Challenge

The 12 Days of CrossFit Challenge

At ChalkBox, we understand when Christmas REALLY begins and that is with our special event The 12 Days of CrossFit!