MaD CrossFit » On Ramp

WOD 11/30 – This may seem familiar….

admin — Sun, 29 Nov 2009 10:21:00 +0000

It’s OK you are not experiencing deja vu. With the graduation of our first members from On Ramp to regular classes I am resetting the programming to the beginning of the cycle. If you have seen or done these workouts before compare your results. If this is all new to you then enjoy the ride!

For today:

Deadlift 5 x 4 (4 Sets of 5 Reps)

Then

“Tabata Something Else”
8 Intervals (20 sec on 10 sec rest) of:
Pull Ups
Push Ups
Sit Ups
Squats
No rest between exercises.
Record total reps for all 32 intervals.

Another full on Saturday

admin — Sat, 28 Nov 2009 05:29:00 +0000

With an On Ramp Class at 9am, Kettlebell Skills at 10am and Free Group Class at 11am. It was a full on morning.

Kelly, visiting from CrossFit Territory in Darwin, Deadlifts with the boys at 9am. Turns out she can paint as well.

Swinging Kettlebells at 10am

Learning to Press, Push Press and Push Jerk at 11am

Yeah Burpees! Tabata style to finish off the Free Class. Great turnout! 17 people taking the opportunity to enjoy a CrossFit workout.

An interesting view from the new office.
.
After the workouts we went and grabbed some non paleo pizza before breaking out the rollers and brushes to paint the walls and floor. A huge thanks to Kelly, Yanni, Pearse and Liz for helping provide some much appreciated painting expertise.

On Ramp Classes reach the halfway mark

admin — Mon, 16 Nov 2009 07:55:00 +0000

Congratulations to all those getting through their On Ramp, halfway done already!

The 6am ladies looking good during their first Chipper

How to do CrossFit?

admin — Fri, 21 Nov 2008 01:09:00 +0000

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. “Mechanics,” then “Consistency,” and then “Intensity” – this is the key to effective implementation of CrossFit programming.
Courtesy of Crossfit Australia/Crossfit Sydney

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not “winning a WO”,nor having the best “Time” or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.

The purpose of life is not to be happy. It is to be useful, to be honorable,to be compassionate, to have it make some difference that you have lived and lived well.~~Ralph Waldo Emerson