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.
As fast as humanly possible, perform three rounds of a 400m sprint, 21 kettlebell swings (24kg) and 12 pull ups.
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.
Those days at the box when you find yourself gasping for breath and struggling to stand at the end or during your session are not just for your coaches amusement.
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.
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.
We have some changes during Christmas in our schedule
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?
Double dating Isabel & Grace. Grab a partner and give it a go!
“Karen” sounds really simple. It's just one exercise, the wall ball, but you describe Karen as a WOD that tests an athlete's ability to endure discomfort.
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!
Although a simple couplet of barbell thrusters and pull-ups, it’s often used to test fitness, explosive power and an athlete strength at high heart rate.
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.
No one has voted for this WOD but still the coaches decided to put this into the mix. It is HERO WOD ARNIE. Why? Because this will be a challenge…Turkish Get Ups and Overhead Squats.
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……
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.
Our community is involved in a number of fund raising events for local charities!
At ChalkBox, we understand when Christmas REALLY begins and that is with our special event The 12 Days of CrossFit!