Basefitness

It’s Testing week at BaseFitness and we are super excited to get the ball rolling.

Why are we doing this? CrossFit prides itself on being measureable, it’s a huge part of CrossFit’s theory. We want to provide you with the opportunity to see improvements across the broad spectrum of fitness. This will help act as motivator throughout the year when we drop these WODS in to re-test and see how your fitness has improved.

How will it work? Much like the open, you will be provided with score cards to write down your results and keep them somewhere safe. This way you will be able to look back and check your results accurately (no guess work).

There will be 6 testing WODs in total but don’t worry, we don’t expect you to do every single testing workout. Come in on your usual days and use the results from the ones that you do manage. Down the line if you get a chance to do more great but don’t worry about it.

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Lastly

At the bottom of this page you will find the first week of your 6 week pull up progression program. Good luck and any questions just give one of the coaches a shout!

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Weekly WODs

Classic CrossFit test

50 wall balls 9/6kg
50 DB snatch (22.5/15)
50 box jumps (24″/20″)
50 wall balls
50 hang DB CnJ (22.5/15)
50 box step overs (22.5kg-24″/15kg-20″)
50 Wall Balls

Base Strength

A) Bench Press: 75% x 7, 80% x 5, 85% x 3 or more

B)
Flat DB Press: 2 x Max Reps (w/ same weight as last week)

C1) DB Bent over Rows: 4 x 12
C2) DB Triceps Extensions: 4 x 12

D1) Standing Barbell strict press 4 x 15 reps
D2) DB Lateral raises 4 x 15 reps

Tuesday

Gymnastics + capcity Testing
A)
Max strict pull ups

B)
4min AMRAP
Max TTB

C)
7 min AMRAP
plate jump burpees

Base Conditioning

8 Rounds
45 sec on
3:15 off

Wednesday

Heavy Test
0- 20
3rm back squat

20 – 35
3RM Bench press

Base Strength

A) Deadlift: 75% x 7, 80% x 5, 85% x 3

B) Chin-ups (total reps) = chin-up max + 50%

C1) Banded Lat Pulldowns: 2 x Max Reps
C2) Standing DB Military Press: 2 x Max Reps (15+)

D)
Hammer Curls (both arms same time): 5 sets of 8 reps

Thursday

Skill capacity testing

For time:
2minutes max DU

HSPU work
2min max Strict HSPU
or
2min max press ups

For Time:
30 pistol
30 DB push press
30 kcal echo/AB bike

Friday

Olympic testing
A)
1rm clean + Jerk

B)

5 rounds for time
12, 9 , 6
Deadlift
Hang Power Clean
Thrusters

Saturday

Endurance test
5km Row/ski

Pull up program – Week 1

Strict strength	Kipping work	Butterfly work
1) Negative Pull Ups 4 sets of 3 reps Aim for 3 second negative rest :60 between sets 2) Gorilla Rows 4 sets of 20 reps (10 each side, alternate arms) rest :90 between sets 3) DB Hammer Curls 4 sets of 12 (each arm) rest :60 between sets”	Technical work Kip swings 3-5 sets of 5 – 10 Strength work Press against the bar roll ups 5 sets of 2-3 reps	Technical work Butterfly drills with one foot on a box 3-5 sets of 10 reps Strength work Pause Butterflys at the top 5 sets of 3 reps
	Strict strength accessory if you have time	Strict strength accessory if you have time
Core – All categories Forearm plank 5 rounds of :30 rest :30 between sets Side plank 3 rounds of :30 each side rest :30 between rounds Alt between L + R”

Here we go! The first full week of the new year and we couldn’t be more excited to get things underway. Our full timetable is returning with Base Strength, Base Conditioning and Yoga making a come back. Please note the changes to Monday nights schedule.

Programming update
For the next two months we will be building up towards the CrossFit Open. Don’t worry if you don’t know what this is, we will put a post up explaining more soon. To help you prepare, our classic CrossFit classes will be leaning towards a lot of lightweight barbell cycling and workouts where you can consistently move for 12-16 minutes.
To complement our programming and pull up workshop happening this Sunday we will also be focusing more on pull up strength/endurance in our funastics classes.
Our Heavy days will be a progressive squat cycle. We will be establishing a heavy 3 RM in our upcoming testing week and using this number to build on.
Base Conditioning classes will have a focus on interval work. We spent a good amount of time doing longer steady work before the holidays building a nice aerobic base. We will now be upping the intensity focusing on improving our body’s ability to recover (clear lactate) and getting ready to work again at similar intensity. Expect some short to medium intensity using Run, Row or Ski intervals.
Base Strength
We will be focusing on 3 big compound movements in the next Base Strength cycle. Bench Press, Deadlifts and Chin ups.
The strength cycle will last 12 weeks. There will be deloads on week 5 and 10 with week 11 being our target to hit some new 1 rep maxes.
If you have a good idea of your true 1 rep max then this will help throughout the program but If you don’t that’s ok to.
We recommend you keep notes of your workouts as the program is progressive and we will be building on it each week. This is very difficult to do if we don’t know what weight you did last week.
The program has a focus on max effort movements our bench and deadlifting where the focus is strength gains. Then bodybuilding accessory work where we are trying to promote hypertrophy (muscle growth) and when time allows we will also have finisher sets which are nice dopamine inducing, muscle swelling, feel good ways to finish a session.
Look forward to seeing you in the class!
Pull Up Workshop – 15th January
This Sunday (15th of Jan) at 10am we will hosting a workshop, free for all our members. The focus will be on helping you learn or become more efficient at Strict, Kipping or butterfly Pull Ups. Now we understand that one workshop isn’t going to get you there so we will be putting out free programming with our weekly WODs with an additional session that you can perform on your own to help reach your goals. The plan on the day is to split things into categories depending on your ability and focus. We will have plenty of coaches on hand to help get you where you want to be.

Remember next week starting on January 16th we will have our first official testing week. The plan is to record each one of these workouts and use them as benchmarks throughout the year to help keep you motivated and help track progress as the year goes on. Having measurable data is an awesome tool to help keep you smashing goals in 2023!

Monday

Do you even Cardio?
0-15 min
Ellen – 3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
15-30 min
3 RFT:
400m run or 30/21 kcal bike
30 sit ups

Base Strength

A) Bench Press 72.5% x 8, 77.5% x 6, 82.5% x 4 or more

B) Flat DB Press 2 x Max Reps using the same weight (Choose a weight that you can
get around 20-25 reps with on the 1st set)

C1) Barbell bent over rows 4 x 15
C2) Banded tricep Pushdowns (straight bar) 4 x 15

D1) DB Shrugs (2 Sec Holds) 3 x 15
D2) DB Lateral Raises 3 x 15

Tuesday

Heavy Day

A) 7-7-7-7 deadlift

B) 3 sets
8-10 bulgarian split squats
20 glute bridges
30 sec side plank or pulses each side
rest 90 seconds

Base Conditioning

10 Rounds
30 sec max effort
2:30 rest

Wednesday

Funastics

A) EMOM 10mins
TTB (skill practice pick a number you can hold for the full 10 minutes)

B)

12 min AMRAP
20 wall balls
15 box jumps
10 ring press ups

Base Strength

A) Deadlift: 72.5% x 8, 77.5% x 6, 82.5% x 4

B) Barbell Good morning 3×15
B2) Barbell squat jumps 3 x 6 reps

C) 4 sets of 20 Russian twists

D) Chin-ups (total reps) = Chin-up max + 50%

Thursday

Barbell Conditioning

For 30 minutes complete:
Odd – 3 power cleans
Even -15/12 M 12/9 F – Kcal Ski

Friday

Pump and Grunt

A) Back Squat
10-10-10

B)
1min max – DB deadlifts
1min max – push press
1 min max strict pull ups/ ring rows
1 min rest
x 4

Saturday

Open repeat

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes

Sunday

Base Conditioning

Gymnastic workshop – Pull ups (please note the gymnastic workshop is only taking place of BaseStrength this week)

HAPPY NEW YEAR, lets make 2023 one to remember

Monday

Open gym 10am – 12pm

Tuesday

Team Takeover
8 Rounds I Go U Go
250/225m Ski
15 KB Swings
Into
8 Rounds I Go U Go
200m Run
10 Down Ups

Wednesday

Heavy Day

A)
5 Back Squats
3 sec lower, fast up

B)

30 weighted walking lunges
Into 30 sec weighted wall sit
x 4

Thursday

Funastics
A)

EMOM 5 mins
3-8 strict pull ups

B)

15min AMRAP
20 DB snatch
20 DB push press R + L
20 sit ups

Friday

Classic CrossFit

For time:

6 rounds of:

50 double unders
30 Wall balls
15 Box jump overs

Rest 2 minutes after each round

Saturday

Classic CrossFit

A)
Build to a heavy 3 TNG Power Clean

B)

For time:
40 / 30 / 20

Ski
TTB
Power Clean

Sunday

Do you even Cardio!
10 rounds:

EMOM
1) Ski
2) Row
3) Run

Merrry Christmas and a Happy New Year!

Please check Goteamup for our updated Christmas ours.

Monday

Open gym 10am to 12pm

Tuesday

Do you even Cardio?
1min max kcal row
1min max kcal ski
1min max kcal run
1min rest
x 8

Wednesday

Barbell Cycling
A)
15 Mins Establish
1 Power Clean +
1 Hang Power clean

B)
12 minutes
1 min on / 1 min off
6 Power Clean
6 Hang power clean
remaining time max burpees over the bar

Thursday

Heavy Day
5 x 5 back squats @60-65%
3 sec lower and up fast

12min AMRAP
16 DB box step overs
10 wall balls
4 strict pull ups

Friday

Pump and Grunt
A)
4 Sets
12-15 Incline Bench Press
SS
12-15 Bent over rows
B)
Every 4 mins
15/12 kcal bike (1min cap)
15 DB push press
15 sit ups
x 5

Saturday

Team Takeover
35 min AMRAP
35 Power Cleans
15 syncro down ups
35 Front Squats
15 Syncro down ups
35 STOH
15 Syncro down ups
35 sandbag to shoulder

Sunday

Happy New Year

Gym closed