WODs

So excited to host the official @cfgymnastics specialty cert here in Bali for the 2nd year in a row! Sounds like a good holiday! Still spots open so book in today: There is a link in our bio.
OVERVIEW
This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programming is also discussed. Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.

LEARNING OBJECTIVES
The Gymnastics Course teaches participants about:

Flexibility and mobility in warm-ups – variations on multiple dynamic warm-ups, static stretches, and balance work.
Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements, shapes, and positions.
Gymnastic squatting position – progressions toward safely developing pistols and single leg squats.
Parallette work – holds that include: tuck and L-sits/V-sits, static to dynamic movement, range of motion/extended range of motion training.
Ring variations – core training exercises, ring pushups and ring dips, support work, proper hand placement, static holds, muscle-ups, muscle-up drills and conditioning.
Bar variations – gymnastics shapes, kipping swing, pull-ups (static and dynamic), chest to bar pull-ups, butterfly pull-ups, toes to bar (static and dynamic), knees to elbows (static and dynamic), and bar muscle-ups
Handstand variations – balance work, freestanding handstands, handstand push-ups(static and dynamic), and handstand walking.
How to coach, spot and scale all elements for practice and workouts.
Programming gymnastics for gym populations as skill work, strength work, and for metcons.
Understanding athlete limitations for gymnastic progress on an individual level, while also building cohesive gymnastic improvements with an entire athlete population

Big Thursday’s.. A:
Day 18 RKB Challenge. (50 unbroken)

B:
12 min: warmup Clean & Jerk and lift heavier than weight you will use in workout before backing down.
C:
Conditioning: intervals
5 rounds: (30 Min)
4 min on / 2 min off
400m run
5 Clean and Jerks @ 60/40
3 Front Squats @ 60/40
Max effort burpees over bar in the remaining time: **Score is total burpees accumulated.

#wanderlustwods #crossfitbali #balistrong #crossfittravel #fitnessbali #balifit #balicrossfit #bali #balifitness

It’s about to go down. Happy birthday Charlotte.

#Repost @charloborghes ・・・
So it’s happening 😃 #becarefulwithbirthdaywishes especially when there is a 400m run between every 40 reps!!!! 👊🏻 #wod

Mornings At @crossfitwanderlust_bali .. ever wonder what those little baskets are for. In front of most businesses And homes here?
Canang Sari:

Usually a small quadratic basket woven from palm or banana leaves and includes flowers, oils, salt, money and cookies.
These little offerings are part of daily life and a form of gratitude for the peace given to the world. The philosophy behind them is self-sacrifice, as they take time and effort to prepare.
It’s really quite beautiful so next time you see one. Take a closer look. Think of what goes into it and why it’s there. Bali is a wonderful place to be!
#crossfitwanderlust #canangsari #hindu #crossfitbali #bali #balicrossfit

When you take Saturday Partner WODs so serious you dial in your outfits.

Good work @carrie.henke @kcbauer
#xomg #crossfit #wanderlustwods #crossfitwanderlust #balicrossfit #crossfitbali #travelfit

Weekend Vibes!
60 people in The Saturday Smasher
40 at our Hero Sunday!
Come see what all the fun and sweat is about! BALI’S BIGGEST GYM!
#crossfitwanderlust #bali #balicrossfit #saturdaysmasher #crossfitbali #balifit
Have you heard about our 30 Day RKB Challenge! Our good friend @ryanfisch who dropped knowledge on our own @davedriskell has given us his infamous RKB Challenge. For the next 30 days we will be completing 50 Unbroken Russian Kettlebell Swings everyday following the warmup. We are currently on day 3! Join along or take this challenge with you!
Start lighter than normal. Something you know you can complete with great form and technique for all 50 swings. At the end of week 1 go up in weight on the KB. If you are stuck between weights add 10-15 reps until you can try and move up the weight! The goal is to build trunk and core power, grip strength and be able to cycle weight and move strong for all 50 reps! Can’t wait to see everyone’s progress at the end of the 30 days!
Athlete: @rozitakyan 💪
Thanks @ryanfisch @crossfitchalk
#russiankettlebell #wod #challenge #wanderlustwods #balistrong #balicrossfit #crossfitbali
Super excited to be hosting the official @crossfit_weightlifting course this weekend here in Bali. 24 people signed up to soak up some knowledge from @beauburgener and @sophiekavanaghpt who are the lead coaches this weekend.
Huge huge turn out of coaches and athletes from all over the SE regions as well as Australia and a few other countries!
Thanks for coming guys!
Tag a mate you want to bring next time.
We have the gymnastics cert in June and we will book another weightlifting seminar later this year.
#speedthroughthemiddle #slowissmoothsmoothisfast
@mikeburgener
Core Day.. How long can you hold that L-Sit…. #bali #crossfit #gymnastics #crossfitbali #balifit #balistrong #balicrossfit
Huge Congratulations to our very own @anna_makes_butter for qualifying in the @crossfitgames Regionals this year! She took home 7th in all of Asia which earned her a spot going to the Pacific Regionals in Sydney, Australia this June!
Make sure to cheer her on this year! We couldn’t be more proud!
Go get em Butter!
#crossfit #athlete #crossfitgirls #girlswholift #balicrossfit #crossfitbali
Stay Thirsty my friends… #Repost @dean_vallis ・・・
Mans definitely hot after that session ! 💦🔥 .
.

#crossfit #fitness #olympiclifting #sessions #hiitworkout #conditioning #hot #mondaymotivation #fitnessmotivation #bali #balicrossfit #crossfitbali #crossfitholiday #crossfittravel

This is for all you masters out there! Check out @masters_hq
MASTERSHQ SERIES!

THE ONLINE:
MHQ181 – 26th APRIL – 9th MAY
MHQ182 – 10th MAY – 23rd MAY
MHQ183 – 24th MAY – 6th JUNE
AGE CATEGORIES:
30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+

DIVISIONS:
OPEN and RX

Standards can be found here:
https://ift.tt/2GrKZRM

THE ONLINE:
Runs for 6 weeks. Every 2 weeks there will be 1 workout release. Each release includes part A and part B, resulting in 2 scores per release with a total of 6 scores at the completion of the 6 weeks.
Workouts will be released via video, including weight requirements for each age/division and demonstrations of workout standards.

Athletes will have 2 weeks to complete the workouts and submit their score.
To register or for more details go to:
www.mastershq.com.au

#masterscomp #crossfitmasters #australianmasters