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What is Crossfit?

What is CrossFit

Getting Started

Getting Started

Booking System

Intensity Booking System

170414 Thursday

Published on April 17, 2014, by

A – clean and jerk max single – 15 minutes total

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B – 4 rounds of 400m run, T2B and over box burpees. each round the reps descend at 25, 20, 15 and 10

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CrossFit the sport and CrossFit the wellness program

Published on April 16, 2014, by

I have been meaning to write this for a while now and have had this discussion with a bunch of our members at both CFDBN and RCFD but just haven’t had the chance to write my thoughts down as yet. Well no time like the present.

Having been in the fitness industry for close to a decade now, and with CrossFit being a part of my life for the last 4 years Id like to share my thoughts on what attracted me to this community in the first place, something I hope members of the community still take to heart.

When I began my crossfit journey in 2010 the Games was still in its infancy, hell I didn’t even hear about the games until one of my clients who knew I followed a bit of main site programming ran at me with a flash disk and told me to watch the crazy shit on it. How crazy fit some of these athletes were and if I could help him get that fit.

Why is this relevant? Well the CrossFit I fell in love with was the wellness program, not the sport! Don’t get me wrong I love the Sport and where it has come in such a short time but the CrossFit I fell in love with brought constantly varied, functional movement to the masses. Judy the soccer mom who was on her way to pick up 3 kids from practice, Allan the account exec who had spent the whole day confined to a chair, Bruce the ex Rugga player who couldn’t play anymore and needed an outlet for his competitiveness. More to the point, the CrossFit I fell in love with brought Bruce, Allan and Judy together in a safe and encouraging environment where all three had the opportunity to throwdown together shoot the breeze and learn constantly varied, functional movement. All this while trading things they knew about fitness to help each-other build a stronger community. Even though in social circles they might never have spent any time together, in the box they were all friends helping eachother become more of a bad ass. And yes, Bruce had a lot to learn from Judy.

Athletes came onto the scene later and most were part of this early culture, they were part of the crowd, joined in and helped out, grew with CrossFit. Most so called CrossFit athletes were not and still are not “professional athletes”, I feel that even in the US only a small (very small) portion of athletes are at that level and most of them have only just reached it.

Coaches, what I feel needs to be said here is that most athletes are a product of their own design, not any one coaches. Any coach that accepts sole responsibility for an athletes abilities is under delusion, the athlete puts in the time, effort and work. Most of them have had many coaches on their journey. The fact that you are their coach now and claim to be responsible for their success only detracts from their hard work and dedication.

Athletes, we get that you are bad ass, we respect and acknowledge the hard work and dedication that you put into your craft. But don’t for a second forget who pays to keep the lights on at your box. Those hardworking CrossFitters who arent in it for the glory, the CrossFitters who come in daily & do what they do for the love of CrossFit.

I for one know who I prefer to coach, Judy who can now clean and press that big ass suitcase above the cupboard without asking her husband. Allan, who now finishes a day of work without any lumbar pain because for the first time in his working life he has correct posture & Bruce who thought he would never find an outlet for his competitive nature after he was diagnosed with an ACL tear.

These are the people I get up for in the morning, they are the ones I stay late in the evenings for and I hope all CrossFitters out there, new and old, recognize, respect and appreciate them.

Dean OUT!!

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Tuesday 150414

Published on April 16, 2014, by

A- 1RM Bench then 5 sets of
Max rep Bench @70%
Max rep Push ups

B- 10 min AMRAP
7 max height wall balls 10/7
7 KB Swings 24/16

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Monday 140414

Published on April 14, 2014, by

A – Find 1RM Back squat

B – 3 rnds for time of
3x 3 OH Squats + 3 Bar muscle ups
1x 50 dbl unders

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Thursday 100414

Published on April 10, 2014, by

A – Push Press > find 1RM then
4 @ 80%
4 @ 75%
max rep @ 70%

B – 3 Rnds for Time
400m Run
15 x wall ball push press
15 x T2B

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Call us to find out more about our CrossFit Kids program

Published on April 10, 2014, by


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Tuesday 080414

Published on April 9, 2014, by

A- Back Squat
Warm Up then
1 x 6 @ 40%
1 x 5 @ 50%
1 x 4 @ 60%
2 x 9-12 AHAP

B- Ascending Ladder of 3s up to 21s
Power Cleans 60/40kg
Box Jumps

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Monday 070414

Published on April 9, 2014, by

A- superset of
Pull ups Weighted/unweighted whatever needed to fail between 7-10 reps
BOR underhand grip 4-7 reps
10 sec Isometric hold on pull up bar @ 90′ for 10 sec

B- 400m Sprint, rest 90sec x2
300m Sprint, rest 90 sec x2
200m Sprint, rest 60 sec x3
100m Sprint, rest 30 sec x4

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Friday 280314

Published on March 27, 2014, by

A – Back Squats
7 x 2 AHAP

B – Every 2 mins complete 3 rnds of
3 Fr Squats 60/40
6 T2B
for 6 mins then straight into a 2km Run

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Thursday 2270314

Published on March 27, 2014, by

A – Muscle Up Practice 10 min

B – EMOM 10
1 Muscle up (3 Pull ups + 3 push ups)
3 Ball Slams

C – AMRAP 10
1 Burpee Pull up
1 Burpee Ball Slam

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