Hey guys, a few changes for the weekend due to the competition at aphesis and my being in New Zealand.
Friday Classes: 6am, 5pm, 6pm only
Saturday Classes: 7am, 9am only
Sunday: No classes, go cheer on your friends and our members at CrossFit Aphesis, we have 16 competitors.
Monday Classes: 4pm, 5pm, 6pm, 7pm only.
It's an exciting weekend.
Athlete's program is on the board.
5,4,3,2,1 of:
Deadlift (140/100)
10m Handstand walk/ 10 Second handstand hold
Rest
3 Rounds for time of:
15 HR Pushups
1 Macca's Run
Post time and weight to comments.
Thursday, January 31, 2013
Wednesday, January 30, 2013
Wednesday 30/01/2013
Athlete's program is up on the board for when you get in.
15/12/9/6/3 of:
Front Squats (80/55)
Push Jerk (80/55)
L-sit work
Post time and weight to comments.
15/12/9/6/3 of:
Front Squats (80/55)
Push Jerk (80/55)
L-sit work
Post time and weight to comments.
Tuesday, January 29, 2013
Tuesday 29/01/2013
3 Rounds for time of:
5 Bar Muscle Ups
10 Overhead Squats (60/40)
15 Burpees
20 Toes to Bar
25 Double Unders
It is a pretty technical workout, there will be plenty of options to scale to if you need it.
Post time and weight to comments.
5 Bar Muscle Ups
10 Overhead Squats (60/40)
15 Burpees
20 Toes to Bar
25 Double Unders
It is a pretty technical workout, there will be plenty of options to scale to if you need it.
Post time and weight to comments.
Friday, January 25, 2013
Friday 25/01/2012
Reminder that only 7 and 9am classes Saturday, No Sunday classes, 8am only at green hills car park.
2 Rounds for time of:
15 HSPU
OH lunge down alley and back
Macca's Plate run
20 Burpees onto plate
Post time and weight to comments.
Thursday, January 24, 2013
Thursday 24/01/2012
Hey guys, 7 and 9 are the only classes on Saturday, no classes on Sunday. And for those keen to train on Monday we will have only one session, 8am down at Green Hills. meet at the end of the car park. Message me if you are keen so I can get an idea of what equipment to bring. We will swim afterwords and maybe organise a bbq.
Work up to a heaviest single bear complex.
13 Min AMRAP of:
10 Pullups
20 Box Jumps
30 KB Swings.
Post time and weight to comments.
Work up to a heaviest single bear complex.
13 Min AMRAP of:
10 Pullups
20 Box Jumps
30 KB Swings.
Post time and weight to comments.
Wednesday, January 23, 2013
Wednesday 23/01/2013
20 Minutes:
Muscle up transition
4 rounds for time of:
15 Ring Dips
1 Macca's Run
15 Pushups
1 Minute Rest
Post time to comments.
Muscle up transition
4 rounds for time of:
15 Ring Dips
1 Macca's Run
15 Pushups
1 Minute Rest
Post time to comments.
Tuesday, January 22, 2013
Tuesday 22/01/2013
"JH"
21/15/9 of:
Thrusters (40/25)
Double Unders
Burpees
Rest
In Pairs rowing:
Row 3 Km as a team.
Post time and weight to comments.
21/15/9 of:
Thrusters (40/25)
Double Unders
Burpees
Rest
In Pairs rowing:
Row 3 Km as a team.
Post time and weight to comments.
Monday, January 21, 2013
Monday 21/01/2012
I like this workout from the weekend, so you guys get to have a crack at it too.
3 Rounds for time of:
20 Overhead Squats (60/40)
50 Walla Ball
10 Power Snatch (60/40)
20 Toes 2 Bar
Post time and weight to comments.
3 Rounds for time of:
20 Overhead Squats (60/40)
50 Walla Ball
10 Power Snatch (60/40)
20 Toes 2 Bar
Post time and weight to comments.
Thursday, January 17, 2013
Thursday 17/01/2013
Today is a skill based day as the volume this week has been very high and I don't want you all to burn out. So when I say take it easy today I mean it, work on your school but not to fatigue!
30 Minutes to work of:
Handstand/ HS Walk
Pullups
Dips
HSPU
Muscle up - bar/rings
3 Rounds of:
5-10 Reps of your skill of choice
1 Macca's Run
Post what you did to comments.
30 Minutes to work of:
Handstand/ HS Walk
Pullups
Dips
HSPU
Muscle up - bar/rings
3 Rounds of:
5-10 Reps of your skill of choice
1 Macca's Run
Post what you did to comments.
Wednesday, January 16, 2013
Wednesday 16/01/2013
EMOM for 10 minutes perform this comp[lex without letting go of the bar:
1 Deadlift
1 Power Clean
1 Squat Clean
@ 90% of max clean
Rest 2 minutes then 10-1 of:
Burpees onto a plate
Toes to bar
Post time and weight to comments.
1 Deadlift
1 Power Clean
1 Squat Clean
@ 90% of max clean
Rest 2 minutes then 10-1 of:
Burpees onto a plate
Toes to bar
Post time and weight to comments.
Tuesday, January 15, 2013
Tuesday 15/01//2013
I will put up the recipe some time today for those of you that were keen.
10 Minute AMRAP of:
10 Push Press (50/30)
10 Front Squats (50/30)
Rest 1 Minute
AMRAP in 3 minutes of:
Double Unders
Rest 1 minute
2 Rounds for time of:
1 Macca's Run
15 Deadlifts (50/30)
Post time and weights to comments.
10 Minute AMRAP of:
10 Push Press (50/30)
10 Front Squats (50/30)
Rest 1 Minute
AMRAP in 3 minutes of:
Double Unders
Rest 1 minute
2 Rounds for time of:
1 Macca's Run
15 Deadlifts (50/30)
Post time and weights to comments.
Monday, January 14, 2013
Monday 14/01/2013
First addition of the year and with that cold spell running through yesterday I decided that a thai soup (If you've been to thailand you know it's hectic) was on the menu, so on that note, welcome to another edition of 'Vaughn's Kitchen: Is it even Paleo?'
Now I've tried this once before and it didn't work, this time I thought I would made a prawn stock seeing as the main ingredient was going to be prawns. I was a little nervous but it worked so well and Only took 25 minutes. Unfortunately the website is not allowing me to add photos and I can't figure out why. I will try to put them up tomorrow.
Ingredients:
20 Medium green prawns
1 Carrot sliced, unpeeled
1 Onion sliced
3 Stalks of parsley
1 Stalk of thyme
2 Bay leaves
1/2 cup white wine
Fresh chillies/Sambal Oelek (optional, how much you add is up to you, how hot do you like it?)
Directions:
1. Peel prawns and keep meat to the side, place heads and tails into a hot pain with olive oil. Cook for 5 minutes.
2. Add all the other ingredients and cook for 1 minute.
3. Cover completely with cold water. Now if you want a really strong flavoured stock keep all the ingredients in, if you want a little less strength in the stock skim majority of the ingredients out.
Simmer for 20 minutes.
4. Strain and BOOM! There is a perfect stock that can be used for soups or flavouring stir fry. You don't need much to make a good soup so store it in the freezer in 500ml batches.
Tomorrow I will put down the soup I made so stay tuned.
Clean and Jerk Ladder! good times.
Rest 10 Minutes.
3 Rounds for time of:
12 Pullups
9 Burpees
1 Macca's Run
Post time and weight to comments.
Now I've tried this once before and it didn't work, this time I thought I would made a prawn stock seeing as the main ingredient was going to be prawns. I was a little nervous but it worked so well and Only took 25 minutes. Unfortunately the website is not allowing me to add photos and I can't figure out why. I will try to put them up tomorrow.
Ingredients:
20 Medium green prawns
1 Carrot sliced, unpeeled
1 Onion sliced
3 Stalks of parsley
1 Stalk of thyme
2 Bay leaves
1/2 cup white wine
Fresh chillies/Sambal Oelek (optional, how much you add is up to you, how hot do you like it?)
Directions:
1. Peel prawns and keep meat to the side, place heads and tails into a hot pain with olive oil. Cook for 5 minutes.
2. Add all the other ingredients and cook for 1 minute.
3. Cover completely with cold water. Now if you want a really strong flavoured stock keep all the ingredients in, if you want a little less strength in the stock skim majority of the ingredients out.
Simmer for 20 minutes.
4. Strain and BOOM! There is a perfect stock that can be used for soups or flavouring stir fry. You don't need much to make a good soup so store it in the freezer in 500ml batches.
Tomorrow I will put down the soup I made so stay tuned.
Clean and Jerk Ladder! good times.
Rest 10 Minutes.
3 Rounds for time of:
12 Pullups
9 Burpees
1 Macca's Run
Post time and weight to comments.
Saturday, January 12, 2013
Saturday 12/01/2012
In teams of 3:
Person 1 does a farmer's carry whilst the other 2 start 50/40/30/20/10 of:
Box Jumps
Hang Snatch (50/30)
All three must perform a farmer's carry.
Post time and weight to comments.
Person 1 does a farmer's carry whilst the other 2 start 50/40/30/20/10 of:
Box Jumps
Hang Snatch (50/30)
All three must perform a farmer's carry.
Post time and weight to comments.
Friday, January 11, 2013
Friday 11/01/2012
Something heavy for all you big lifters out there.
15 Minute AMRAP of:
5 Shoulder to overhead (80/50)
5 Strict Pullups
10 Wall Ball
Post time and weight to comments.
15 Minute AMRAP of:
5 Shoulder to overhead (80/50)
5 Strict Pullups
10 Wall Ball
Post time and weight to comments.
Thursday, January 10, 2013
Thursday 10/01/2013
3 * 5 minute AMRAPS of:
- Rowing for metres
- 10 Slamball
10 HR Pushups
10 Knees 2 Elbows
- 1 Power Clean (60/40)
1 Front Squat
2 Power Clean
2 Front Squat
3....you get the idea.
Post reps and metres to comments.
- Rowing for metres
- 10 Slamball
10 HR Pushups
10 Knees 2 Elbows
- 1 Power Clean (60/40)
1 Front Squat
2 Power Clean
2 Front Squat
3....you get the idea.
Post reps and metres to comments.
Wednesday, January 9, 2013
Wednesday 09/01/2012
30 Minutes spent perfecting Overhead Squat/Snatch
4 Rounds for time of:
15 Power Snatch (40/25)
1 Macca's Run
Post time and weight to comments.
4 Rounds for time of:
15 Power Snatch (40/25)
1 Macca's Run
Post time and weight to comments.
Tuesday, January 8, 2013
Tuesday 08/01/2013
Today is apparently going to be scorching hot, we will be spending the first part of the lesson doing some goal setting. I will take you through step by step on how I want you to do it so come in prepared. For those of you who miss out today you will have an opportunity tomorrow.
AMRAP in 10 minutes of:
20 Double Unders
15 Wall Ball
10 Ring Dips
Post time and weight to comments.
AMRAP in 10 minutes of:
20 Double Unders
15 Wall Ball
10 Ring Dips
Post time and weight to comments.
Monday, January 7, 2013
Monday 07/01/2013
Marissa's birthday workout today. She is 26, I will let your imaginations run wild from here.
Friday, January 4, 2013
Friday 04/01/2012
EMOM for 10 minutes:
5 Pullups
10 Wall Ball
Scale up to chest to bar for a bigger challenge.
Post time and weight to comments.
5 Pullups
10 Wall Ball
Scale up to chest to bar for a bigger challenge.
Post time and weight to comments.
Thursday, January 3, 2013
Thursday 03/01/2013
Merry CrossFit everyone and welcome back to a new year of excellence. Simple one to get you started today, remember to think about some things you would like to achieve this year whether it's body shape, lifting or workout goals or competitive goals and on Monday/Tuesday we will be writing these out amongst other things.
For time:
1 Macca's Run
20 Pushups
40 Squats
10 Pushups
20 Squats
1 Macca's Run
10 Pushups
20 Squats
20 Pushups
40 Squats
1 Macca's Run
Post time and weight to comments.
For time:
1 Macca's Run
20 Pushups
40 Squats
10 Pushups
20 Squats
1 Macca's Run
10 Pushups
20 Squats
20 Pushups
40 Squats
1 Macca's Run
Post time and weight to comments.
Subscribe to:
Posts (Atom)