A little update on our living arrangements for September. As most of you are aware, due to the Royal Show being held at the Showgrounds, it is part of our lease agreement that we must vacate our current premises for show period. I was aware of this when we moved location to the Showgrounds, but considered this a small compromise to be able to continue operating in the Nedlands/Claremont area with no other viable locations available. Our last day at the Showgrounds will be Saturday the 1st of September (there will be a 7.30am Weightlifting Class and a 8.30am WOD which will run slightly longer then usual). If you feel like helping us pack some stuff up and move over Saturday that would be amazing! (Food will be provided, no Chris Loftus, it won't be KFC..) This year we are switching it up with some River views and will be basing ourselves out of the Nedlands Rugby Union Football Club at Charles Court Reserve - 181 Broadway Nedlands. We have sole access to indoor area, undercover, a Rugby Field and Jellyfish fights. In addition to this, Nass will be providing the cherry on top, which is a surprise HAKA, to be performed once per day, at various times. Obviously training will have some differences to our usual schedule but we will continue to operate as close to normal as possible and provide you with the high quality coaching and support we always aim for! After a heap of positive feedback last year, the upside of our temporary sea change is that it will allow us to do some stuff we can’t normally do. As many of you have seen we also have some sweet new gear coming that will be a heap of fun! (Side note: I promised the wife I wouldn’t buy any new equipment for a while, but luckily she won't be training for a little so she probably won't notice, if she drops in please just say we've always had it!) We will have a few new classes running: On Tuesday and Thursday's at 6pm we will be running a StrongFit / Strength Class. Using StrongFit methodology along with a combination of traditional Strength and Conditioning, Powerlifting and Weightlifting this class will look to improve movement patterns and increase power, maximal strength and strength endurance. On Saturday's from 10am at Claremont Pool we will once again be running our Swim WOD. This class will be taken by Rottnest Channel Swim winner Liz Bellis! Over 4 weeks there will be technique and conditioning work that will progress and build on each session. If you chat to the people that went to this last year, they will rave about it as last year took away a huge amount of knowledge, fitness and improvement. It was inspirational to see Nass and Jason coming from a history of little to no swimming to being able to beat lifetime swim enthusiasts Grace and Lingee. A real testament to skills acquired in the class. Coming into the warm weather this is something your definitely worth getting down to. This will just count as a normal class but you will just need to pay entry into the pool (approx $5). Please try to reserve a spot in the class via the Zen Planner App so Liz can plan her class session ahead of time according to the numbers.The first day of this class will be Saturday the 8th of September. If you’re interested in using Open Gym there will be various periods available and equipment, barbells and squat rack will be available during classes.
The temporary schedule has been attached below. It can be also be found online: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm If you have any questions or queries please contact us: http://www.crossfitclaremont.com.au/
Thankyou again for your ongoing support during this period, and throughout the year. You guys are why we not only do what we do, but LOVE what we do, and we wouldn't be here without you! Looking forward to good fun and new challenges in the upcoming weeks!
Yours in Fitness, New Equipment and Swimming Races.
MONDAY: Fitness: For Time: 1 Mile Run 50 Wallballs (9/6kg) 30 Burpee Box Jump Overs (24/20) 30 Russian KB Swings 32/24kg Performance: For Time: 1 Mile Run 50 Wallballs (9/6kg) 30 Burpee Box Jump Overs (24/20) 10 Power Snatches (75/47.5kg) Sweat: 8 Rounds for Reps; 1 minute per movement Row Calories Ski Calories Bike Calories Burpee Rest *Aim to hold a consistent number throughout Elite 18 Male / 15 Female Extremely Hard: 17 / 14 Very Hard: 16 / 13 Hard: 15 / 12
TUESDAY: Fitness 1. Deadlift: 2 Reps EMOM for 8 minutes: Start around 60% and build to a tough for the day. 2. 18 Min AMRAP: 30 Deadlifts (60/42.5kg) 15 Pull-Ups 20/15 Calorie Assault Bike 15 Toe to Bar Performance: 1. See Fitness 2. 18 Min AMRAP: 20 Deadlifts (102.5/70kg) 15 Chest to Bar Pull-Ups 20/15 Calorie Assault Bike 15 Toes to Bar
WEDNESDAY: Fitness: 1. Push Press: Build to a Heavy Set of 3 2.“Sky Hook” 3 Rounds For Time: 20 Hang Power Cleans (42.5/30kg) 20 Front Squats (42.5/30kg) 20 Push Press (42.5/30kg) Performance: See Fitness Sweat: In Pairs: 500m Run 50 Calorie Row 50 Calorie Bike 400m Run 40 Calorie Row 40 Calorie Bike 300m Run 30 Calorie Row 30 Calorie Bike 200m Run 20 Calorie Row 20 Calorie Bike 100m Run 10 Calorie Row 10 Calorie Bike
In Pairs: 20 Min AMRAP 8 Pull Ups 8 Push Ups 8 Kettlebell Swings 32/24kg *Break up the work as desired.
Team Nate: In Pairs - 20 Min AMRAP 2 Muscle Ups 4 Handstand Push Ups 9 Kettlebell Swings 32/24kg Gymnastics: Bar Muscle Ups
FRIDAY: Fitness: 1. Power Clean and Jerk: Build to a Heavy for the day in 10 minutes. 2. In Teams of 3: 5 Minutes Per Movement for Max Reps 1 minute rest between movements - 9m Prowler Push & Pull 120/90kg - Ski Erg Calories - Airbike Calorie Performance: See Fitness
SATURDAY: Fitness: In Teams of 3: 150/120 Calorie Row 100 Front Rack Lunges 60/42.5kg 10 Rope Climbs 20 Bar Muscle Ups 1000m Run (together) 20 Bar Muscle Ups 10 Rope Climbs 100 Thrusters 42.5/30kg 150/120 Calorie Bike
Performance: See Fitness
SUNDAY: Rest Day Open Gym 10am - 12pm Post results to Beyond the Whiteboard.