Crossfit Richmond

Big weekend for the CFR crew.

Three teams took on the Unity Battle Pairs Comp. What a great comp. Tough events but new PR’s achieved and lots of fun had.

And over at Brighton, four of our members tackled the Half Marathon and 10km, proving that CrossFitters can in fact run 😉

Congratulations everyone!

Today’s conditioning session is a simple combination: running and burpees.

It may not be everyone’s favourite pairing, but there’s a very good reason for doing it.

In CrossFit, we talk about the Hierarchy of Athlete Development, which starts with nutrition, then metabolic conditioning, followed by gymnastics, weightlifting and throwing, and finally sport.

Metabolic conditioning sits near the foundation because in simple terms, it builds the engine that ultimately gets you more from everything else you train. It supports your ability to perform gymnastics, move load, lift weights and sustain higher levels of performance.

A stronger engine gives you a bigger base to build everything else on.

For the next few weeks, we’ll be doing a different variation of this conditioning piece each week as we build towards testing week, and build fitter, more capable humans in the long-term!

Well done to all our members who got stuck into this piece this morning!

For Time (CAP 30:00)
2 Rounds
7 Line Facing Burpees
200 Run
14 Line Facing Burpees
400m Run
21 Line Facing Burpees
800m Run
- Rest 5 mins -

Today’s workout was inspired by strongman training. We worked through loaded carries, grip endurance and intervals.

And there’s a fact worth knowing: grip strength is associated with life expectancy.

Why? Grip strength isn’t just about how hard you can squeeze a bar. It’s a useful marker of overall muscular strength, physical function and general health. Stronger grip tends to go hand-in-hand (ha!) with greater strength, mobility and the ability to stay physically capable as we get older.

Strong hands. Strong body. Longer life.

That’s a pretty good reason to pick up something heavy.

Each day has a purpose. Each week fits together. And each 8-week block contributes to the bigger picture, so you get stronger and fitter.

It was a week of gymnastics firsts! Congratulations everyone!

Hard to tell if it was the members or coaches that were more excited 😍

Two in-house events are coming up so save the dates and get your crew together!

CROSSFIT COMP — SAT 24 OCT

Grab your team of 4 (MM/FF) and get ready to test your fitness together. Rx and Scaled divisions.

Workouts will be released over the next month, so you’ll have plenty of time to get your team together and start planning.

IN-HOUSE WEIGHTLIFTING COMP — SAT 21 NOV

We’re making this one a pairs event (M/F), because lifting with a mate is always more fun.

Pick your partner, get some practice in and see what you can do together.

More details for both events coming soon. See you in the gym!

Train your way. Two pathways.

One great place to train.