Weekly WODs – Monday 16th of March to Sunday 22nd of March
Announcements and Messages
Coronavirus (Covid-19) Update
Thank you for your continued patience and support with us during this time. As a developing situation, we don’t have all the answers, but will be doing everything we can to minimise disruption whilst promoting a safe environment for our members and staff.
While we are planning for all scenarios, we do not want to make any major changes to our schedule/classes unless we have to. We are considering all options going forward, including limiting class sizes if required (we would add further classes to the timetable in this scenario) and issuing at home workouts to help ensure as many of you as possible can still get your workout in. At the end of the day, we can only go by the guidance we receive, but keeping you and your families fit and healthy is our number one concern. In order to limit our chances of getting to a worst case scenario option, we are going to be making a few more changes for the time being:
Starting this week, we’ll be putting out home workouts for you to complete in the event you can’t attend the gym. It doesn’t count unless there is a picture ;P, so tag us @basefitness_crossfit and let us know if you like them!
Sadly, the chalk bucket will be no longer. If you are really struggling, you can buy your own online. Please ask the coaches if you need suggestions on where from.
You’ll notice a sign on the door as you enter the main gym. Please make a habit of properly washing your hands upon entering either of our gym facilities. Continued washing as needed during your workout and post session would also be recommended. Remember that if you cough or sneeze, you should try and catch these in a tissue and dispose of it immediately after use (and then wash your hands again).
In order to prevent a big crossover of people at class times, we’d ask that you hold off entering the gym until at least 5 minutes prior to class times. The same will go for post classes and we’d ask that you refrain from hanging around longer than necessary. It’s not a step we like to take, but will help us keep numbers within the gym at any one time down.
Workouts will be planned going forward to ensure you have time to sanitise all equipment used during your workout. Please be mindful of what you touch and only use what you need. All equipment must be cleaned once used, so don’t forget about things like mats, bands, pull up bars, etc. From a planning perspective, we’ll be avoiding partner workouts for the time being and minimising having the share equipment where we can.
For children entering the gym, there will be a strict hands-off equipment policy. We’d ask that if kids are coming into the gym, they understand that they will be asked to sit quietly in the change rooms during a workout. They too will need to observe the handwashing guidelines and shouldn’t enter the gym if they themselves aren’t feeling well.
Our coaches will also be supporting with cleanliness at points throughout the day. Our main focus will be shared spaces, door handles, etc as well as a general sweep during any break times.
As with our communication to your earlier this week, all other advice regarding health + hygiene still stands. Should you have any symptoms of cold/flu/fever or have concern you might be becoming ill, we’d encourage you to stay home as advised by the government. While you might feel ok enough to keep going, the risk to other groups by your attendance may be high. This is for your safety and the safety of everyone around you.
Thanks for your help and understanding with this. We will keep you updated of any further updates.
Beyond Training
Recipe of the Week – Delightfully Baked Apples
Sometimes, you just need a treat. This one always hits the spot for me. It’s warming and perfect on a cold night. For those evenings you feel you need something sweet, this might just hit the spot!
Delightfully Baked Apples
Baked apples topped with oats, cinnamon and brown sugar. Like little individual apple crisps without all the added fuss of cutting and peeling the apples. A simple, low fat, healthy dessert for a cool autumn evening, serve this a la mode for an extra special treat!
Weekly Workouts
Base CrossFit
Monday
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate
♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate
Tuesday
2:30 on/2:30 off x 4
22/17 Kcal Bike / Ski / Row
12 burpees
Max power Cleans remaining times 70 / 50
x4
Wednesday
A)
Front Squat 3 x 10
B)
12 min AMRAP
15 DB squats
16 Back rack Barbell lunges (from rig)
30 KB swings
Thursday
A)
8 minute AMRAP
DB Power Cleans x 15
DB Push Press x 15
rest 2 minutes
8 minute AMRAP – ascending ladder
4,8,12,16….. Kcal Ski
4,8,12,16…..Press Ups
Friday
5 rounds for time:
30 DB snatches
30 Box jump overs
15 TTB
Saturday
10 minute AMRAP:
7 Cleans
14 burpees
rest 3 minutes
10 min AMRAP
7 Burpees
14 Front squats
Base Strength
Monday
A)
Push Press
6 x 3
Then max effort at 50%
B)
EMOM – 16 mins
1 – DB Floor press 15-20
2 – Ski ME 45 seconds
3 – 15 reverse flyes
4 – 45 second tuck hold
Friday
A)
Back Squat
6 x 3 pause back squat (3 sec hold at the bottom)
B)
4 Rounds
10 split leg lunges each side
20 BB Good Mornings
Max effort tempo press ups
Finisher – tabata single leg V Sits/ crunshes/ sit ups
Sunday
Repeat Friday’s Strength class
Base Conditioning
Tuesday
3 Rounds
3 min Max Kcal
2 min Down Ups
1 min Sit Ups
Wednesday
Row
3 min 30 sec work 1-3 sec faster than 2.5km pace
30 sec rest
x 3
Ski 1-3 sec faster than 2.5km pace
3 min 30 sec work
30 sec rest
x 3
Run
5 min on 1 min rest Aim to Run further than last week
x 2
Sunday
Repeat Wednesday conditioning
Home Workout
Workout 1
12 minute AMRAP
12 kneel to stand
12 Burpees
Tabata (20 seconds on 10 seconds of for 8 rounds) plank
Tabata alternating side plank
Workout 2
30 minute AMRAP
Run around your block or step ups for 2 minutes (try to find something close to 400)
10,20,30,40,50..etc squats
Workout 3
A)
6 rounds
10 bench dips
10 sit ups
10 tuck jumps
rest 30 seconds
B)
Gymnastic swimming
Workout 4
35-25-15
Jump squats
Hollow rocks / seconds hollow hold
Rest 4 minutes and repeat
Tabata wall squat
Workout 5
10 min amrap
10 jumping alternating lunges
5-10 press ups
Workout 6
3 min AMRAP burpees
1 minute rest
3 minute AMRAP 10 air squats 10 reverse lunges (loaded)
1 minute rest
3 minute AMRAP 5 v-sits 10 press up 10 sit ups
1 minute rest
Repeat x 2
Weekly WODs – Monday 16th of March to Sunday 22nd of March Read More »
