Photo: “Murph”. Rochelle and Craig’s new addition to the Seabury family. Photo taken by Alice King.
News:
On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day.
This will be the only class for the day.
Skill
Muscle Up
Handstands
Fitness, Performance, Ninja Gymnastics
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point. If you are unable to kick up to handstand, use a spotter or perform 15-20 wall walks)
followed by…
Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
followed by…
Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed
Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold. If you are unable to walk away from the wall in a handstand position, practice wall runs or shifting your weight from hand to hand in the nose to wall position
Fitness Workout
Complete as many rounds and reps as possible in 18 minutes of:
10 Ring or Stationary Dips
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells
Performance, Ninja Workout
“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans 185/125#
24 Box Jumps 30″/24″
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
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