“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
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Welcome to CrossFit Geelong
CrossFit is a fitness program designed around the things you do in the real world. Its personal training, but in a group setting to make it more challenging! We borrow exercises from things like weightlifting, gymnastics, rowing, track and field, and we mix it up a lot, so your body is always adapting, getting stronger, faster and better conditioned
Our workouts are different every day so you never get bored, and they are scalable to any fitness level, which means we have semi-professional Athletes working out next to pensioners, but they are each working out at their own level of intensity. With us you get focused personalized training; you aren’t signing up to use a bunch of machines and be left alone.. Most of the workouts are done for time, so it's up to you to set the pace for yourself.
We are the only licensed CrossFit Affiliate in Geelong and our trainers have years of experience in CrossFit methods.
Friday 6th August - WOD
Walking lunges 50m
21 Pull ups
21 Sit ups
Walking lunges 50 m
18 Pull ups
18 Sit ups
Walking lunges 50 m
15 Pull ups
15 Sit ups
Walking lunges 50 m
12 Pull ups
12 Sit ups
Walking lunges 50 m
9 Pull ups
9 Sit up
Walking lunges 50 m
6 Pull ups
6 Sit ups
FOR TIME!
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Thursday 5th August - WOD
REST DAY
What they call Ghetto Gym! This guys gymnastic strength is phenominal!
Nutrition: Have you been eating your essentials this week!? Vegetables, Nuts + Seeds, Meat, Fisha nd Some Fruit!
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Wednesday 28th July- WOD
Muscle up Progressions: 5 minute stations: 1) False Grip, Elbow Position, Pull Point 2) Transition phase: elbows stay tight, rings glued to body, sit deep into dip position 3) Dip Power and Stability: scale to bar dips or 2 boxes, keep rings glued to body
Met Con:
Sprint 300m x 6 for best time!
*rest as needed between rounds
Marie rowing her guts out in a PT!
