As demonstrated yesterday in class guys we need to be on the ball with this new program. Transitions need to be smooth, instructions need to be followed and rest times need to be adhered to.
Also, if it says it has to be "?" heavy then it HAS TO BE "?" heavy. No more, no less.
Do as the program tells you to. You can only see day by day but the program is the bigger picture. Let it run its course. See you all soon.
(A) 2 Position Power Snatch - 5 sets @ 90% of Max Power Snatch. Perfection is the goal, not fatigue.
Rest 1:30 btw sets
(B) 4 Sets of 3 Back Squats @ 85% of Max Back squat or 100-105% 3 rep max front squat.
Rest 2:00 btw sets
(C) 5 Rounds of 45 second intervals:
Burpees
Rest
Wall Climbs
Rest
Post reps to comments.
Tuesday, July 31, 2012
Monday, July 30, 2012
Monday 30/07/2012
Hey guys, beginning of the new programming kicks off today. Make sure you're on time and pay attention to the demo and instructions as we have a lot to get through. See you all soon.
Snatch Balance - 6 * 1 rep @ 90% Max Snatch Rest 60 secs between sets.
2 Rounds of:
Max Effort Strict Pullups any grip.
Rest 30 Seconds
Max Effort Shoulder Touches
Rest 60 Seconds
Conditioning:
5 Rounds for time of:
5 Hang Clean (80/50)
15 Wall Ball
Post time and weight to comments.
Snatch Balance - 6 * 1 rep @ 90% Max Snatch Rest 60 secs between sets.
2 Rounds of:
Max Effort Strict Pullups any grip.
Rest 30 Seconds
Max Effort Shoulder Touches
Rest 60 Seconds
Conditioning:
5 Rounds for time of:
5 Hang Clean (80/50)
15 Wall Ball
Post time and weight to comments.
Friday, July 27, 2012
Friday 27/07/2012
Pick a session that you have missed this week and work on it.
Max Snatch and/or Power Snatch
3 rep and 1 rep Max Front Squat
Max Rep HSPU
'Isabel'
Post scores to comments.
Max Snatch and/or Power Snatch
3 rep and 1 rep Max Front Squat
Max Rep HSPU
'Isabel'
Post scores to comments.
Thursday, July 26, 2012
Thursday 26/07/2012
"Isabel"
30 Power Snatch (60/40)
The focus is on Isabel. There is more work once you get in class but I don't care about that. This time will be retested in six weeks.
Post time and weight to comments.
Wednesday, July 25, 2012
Wednesday 25/07/2012
CrossFit will turn you into a real man! With a ginger beard!
No 2pm class today!
Establish a 3 rep max front squat.
Time permitting establish a 1 rep max also.
Max Strict Handstand Pushups
Rest 5 minutes
Max Kipping Handstand Pushups
If you do not have a handstand down it will either be max wall climbs in 1 minute, or max shoulder touches.
Post weight and reps to comments.
Tuesday, July 24, 2012
Tuesday 24/07/2012
Work up to your Max weight Squat Snatch - Time permitting we will work up to your max weight Power Snatch.
Post weights to comments.
Post weights to comments.
Monday, July 23, 2012
Monday 23/07/2012
Make sure you bring in plenty of strapping tape for your hands today.
3 Rounds for time of:
21 L Arm Snatch
21 Chest to Bar Pullups (Pullups for Females)
21 R Arm Snatch
21 Ring Dips
Workout starts with 30 squats. Then 30 squats need to be performed every 5 minutes.
40 Minute Time Cap
Post time and weight to comments.
3 Rounds for time of:
21 L Arm Snatch
21 Chest to Bar Pullups (Pullups for Females)
21 R Arm Snatch
21 Ring Dips
Workout starts with 30 squats. Then 30 squats need to be performed every 5 minutes.
40 Minute Time Cap
Post time and weight to comments.
Saturday, July 21, 2012
Saturday 21/07/2012
Macca's Run
10 Squat Clean Thruster (60/40)
100 Double Unders
10 Squat Clean Thruster
200m Plate Pinch Farmer's Carry
10 Squat Clean Thruster
100 Double Unders
10 Squat Clean Thruster
1 Macca's Run
Post time and weight to comments.
10 Squat Clean Thruster (60/40)
100 Double Unders
10 Squat Clean Thruster
200m Plate Pinch Farmer's Carry
10 Squat Clean Thruster
100 Double Unders
10 Squat Clean Thruster
1 Macca's Run
Post time and weight to comments.
Friday, July 20, 2012
Friday 20/07/2012
Snatch Pull - Strength
Warm up sets as required.
2 Reps at 95%
1 Rep @ 100%
1 Rep @ 105%
1 Rep @ 110%
2 Reps @ 100%
On the minute for 10 minutes:
5 Ring Dips
5 Hang Cleans (60/40)
Post time and weight to comments.
Thursday, July 19, 2012
Thursday 19/07/2012
Back Squats - 5 * 5 reps @ 75% of Max.
Rest 2 mins between sets
3 Rounds for time of:
200m Run
10 Burpee Pullups
Post time and weight to comments.
Wednesday, July 18, 2012
Wednesday 18/07/2012
Skill - Free Standing Handstands
Strength - 3 * 3 Hang Snatch (75% of Max)
'Death by Ring Pushups'
Start with 2 reps
Increase by 2 reps with every Minute ensuing.
Post time and reps to comments.
Strength - 3 * 3 Hang Snatch (75% of Max)
'Death by Ring Pushups'
Start with 2 reps
Increase by 2 reps with every Minute ensuing.
Post time and reps to comments.
Tuesday, July 17, 2012
Tuesday 17/07/2012
Conditioning -
50 Wall Balls - Goal is to do them Unbroken.
Rest 30 Seconds then:
1 Macca's Sprint - Fast as you can.
Rest.
5 Rounds of:
5 Deadlifts (120/80)
10 Burpees
50 V-Snaps for quality. Take your time.
50 Wall Balls - Goal is to do them Unbroken.
Rest 30 Seconds then:
1 Macca's Sprint - Fast as you can.
Rest.
5 Rounds of:
5 Deadlifts (120/80)
10 Burpees
50 V-Snaps for quality. Take your time.
Monday, July 16, 2012
Monday 16/05/2012
More footage can be found at games.crossfit.com
21/15/9 of:
Thrusters (40/25)
Pullups
Then:
30 Power Snatch (60/40)
Post time and weight to comments.
Friday, July 13, 2012
Friday 12/07/2012
10 burpees
21/15/9 of:
Pushups
Squats
Situps
10 burpees. If you wish to stop here that's fine.
9/15/21 of:
Situps
Squats
Pushups
Then 10 burpees.
Thursday, July 12, 2012
Thursday 12/07/2012
Overhead squat practice - 10 minutes.
there is no set reps or sets or weight. get it perfect. If its not perfect dont add weight. go mobilise and stretch then try again.
amrap in 15 minutes of:
5 wall climbs
10 deadlifts (100/70)
15 abmat situps
post time and weight to comments.
Wednesday, July 11, 2012
11/07/2012
No 5pm or 6pm Class This Friday Evening. Hoodies will be ordered on Friday so if you want one order it now.
Good Mornings
5*10 Reps
1 Min rest btw sets.
15 Min AMRAP of:
10 L Arm Snatch (24/16)
10 Thrusters (40/25)
10 R Arm Snatch
10 Ring Dips
Post time and weights to comments.
Good Mornings
5*10 Reps
1 Min rest btw sets.
15 Min AMRAP of:
10 L Arm Snatch (24/16)
10 Thrusters (40/25)
10 R Arm Snatch
10 Ring Dips
Post time and weights to comments.
Tuesday, July 10, 2012
Tuesday 10/07/2012
All your CrossFit Games footage for this weekend can be found at games.crossfit.com
Front Rack Lunges
4 * 10 Reps
Rest as req between sets.
21 Toes 2 Bar
Macca's Run
12 Pullups
Macca's Run
12 Pullups
Macca's Run
21 Toes 2 Bar
Post time and weight to comments.
Front Rack Lunges
4 * 10 Reps
Rest as req between sets.
21 Toes 2 Bar
Macca's Run
12 Pullups
Macca's Run
12 Pullups
Macca's Run
21 Toes 2 Bar
Post time and weight to comments.
Friday, July 6, 2012
Thursday, July 5, 2012
Thursday 05/07/2012
Handstand Pushup/ Handstand practice
15 Minutes skill work -or- Strength 5,5,5,5,5
Use parrallettes or dumbells if your regular handstand is strong.
150 Lateral Jumps
100 KB Swings (24/16)
50 Ring Rows
Post time and weight to comments.
15 Minutes skill work -or- Strength 5,5,5,5,5
Use parrallettes or dumbells if your regular handstand is strong.
150 Lateral Jumps
100 KB Swings (24/16)
50 Ring Rows
Post time and weight to comments.
Wednesday, July 4, 2012
Wednesday 04/07/2012
2 Position Snatch
6 * 3 Reps (light weight - quality over quantity)
8 Min AMRAP 30/20/10 of:
Wall Ball
Box Jumps
Situps
If you finish, restart again.
Post time and weight to comments.
6 * 3 Reps (light weight - quality over quantity)
8 Min AMRAP 30/20/10 of:
Wall Ball
Box Jumps
Situps
If you finish, restart again.
Post time and weight to comments.
Tuesday, July 3, 2012
Tuesday 03/07/2012
Just another reminder that the guys team treeouts are Sunday at 10am. Class will run as usual.
Bench Press (4 *10 Reps)
3 Rounds of:
21 Power Clean
15 Pushups (HR)
9 V-Snaps
Post time and weight to comments.
Monday, July 2, 2012
Monday 02/07/2012
Back Squat
(5,4,3,2,1,1)
3 Rounds of:
Macca's Run
Burpee Broad Jumps
20 Pullups
Post time and weight to comments.
(5,4,3,2,1,1)
3 Rounds of:
Macca's Run
Burpee Broad Jumps
20 Pullups
Post time and weight to comments.
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