Great work on yesterday's programming guys, you all did exceptionally well. Very proud coach right now.
20 Minutes on skill work.
21/15/9 of:
KB Swings
Situps
*2 Lunges
Post time and weight to comments.
Friday, May 31, 2013
Thursday, May 30, 2013
Thursday 30/05/2013
Long workout today. Well done to the guys busting out Muscle ups in the workout yesterday, made for a much more interesting workout on the body.
Shirts are in if you made an order. Hoodies are on their way.
10 Squat Snatch (60/40) or 10 Overhead Squats
20 Push Press (60/40)
30 Pullups
40 Burpees
100 Double Unders
40 Burpees
30 Pullups
20 Push Press
10 Snatch
with a 25 minute cap.
Post time and weight to comments.
Shirts are in if you made an order. Hoodies are on their way.
10 Squat Snatch (60/40) or 10 Overhead Squats
20 Push Press (60/40)
30 Pullups
40 Burpees
100 Double Unders
40 Burpees
30 Pullups
20 Push Press
10 Snatch
with a 25 minute cap.
Post time and weight to comments.
Wednesday, May 29, 2013
Wednesday 29/05/2013
Massive effort yesterday by Marissa and Chloe getting through the 7's on Death by chin-ups without any assistance and Aaron for doing whatever the hell it was he did but it was impressive.
14 Minute AMRAP of:
10 KB Swings
10 Ring Dips
10 Hang Cleans (60/40)
Core work
Post time and weight to comments.
14 Minute AMRAP of:
10 KB Swings
10 Ring Dips
10 Hang Cleans (60/40)
Core work
Post time and weight to comments.
Tuesday, May 28, 2013
Thursday, May 23, 2013
Thursday 23/05/2013
Last day the gym will be open this week. I will keep updates on facebook and maybe a message or two we will see. If you need anything and I don't respond then message Marissa on 0417 207 583.
My first heat on Friday is 11:30. Parking will be hard to find.
4*8 Front Squats @ 77.5%
In Pairs:
50 C2B/Pullups
100 Pushups
150 Thrusters (20/15)
200 Situps
Post time and weight to comments.
My first heat on Friday is 11:30. Parking will be hard to find.
4*8 Front Squats @ 77.5%
In Pairs:
50 C2B/Pullups
100 Pushups
150 Thrusters (20/15)
200 Situps
Post time and weight to comments.
Tuesday, May 21, 2013
Tuesday 21/05/2013
Remember to check Monday's post for any details about classes changing this week and regionals information.
If you don't message Marissa the day before she won't save you a seat so remember to do that.
Strict Pullups
4 Sets max reps
2 Underhand, 2 overhand.
17 Min AMRAP of:
10 KB Swings (24/16)
20m Walking OH Lunge (20/10)
30 Double Unders
10 Toes 2 Bar
20 Box Jumps
30m Bear Crawl/10m HS Walk
Post rounds to comments.
If you don't message Marissa the day before she won't save you a seat so remember to do that.
Strict Pullups
4 Sets max reps
2 Underhand, 2 overhand.
17 Min AMRAP of:
10 KB Swings (24/16)
20m Walking OH Lunge (20/10)
30 Double Unders
10 Toes 2 Bar
20 Box Jumps
30m Bear Crawl/10m HS Walk
Post rounds to comments.
Monday, May 20, 2013
Monday 20/05/2013
A little email to keep you guys in the loop this week. First off, times:
Thursday: 6am, 9:30am, 11am, 2pm, 7:15pm
Friday, Saturday, Sunday: Closed.
Monday: Back to normal from 2pm so there will be no 11am class Monday.
All good, if you are coming down and want to sit with everyone make sure you message Marissa on 0417 207 583, also if you have organised to use one of the tickets I have available and I am not answering then she will have the ticket and make sure you get in.
Heats begin at 8:30 I will most likely be on around 10ish but if you are keen for an easy park there is a parking bay to the southern end of the stadium that is 4 hours on Friday and all day weekend.
Sunday arvo/night we will be heading to the steakhouse for steak (hopefully there will be some left this year) and celebrations.
That is all, I hope you all have a lovely week and weekend building into this and I will see you soon.
Coach.
Back Squats 82.5% of Max 5 * 5 reps
5/4/3/2/1 of:
Cleans (100/60)
*2 Ring Dips
L-Sit/Hang work
Post time and weights to comments.
Thursday: 6am, 9:30am, 11am, 2pm, 7:15pm
Friday, Saturday, Sunday: Closed.
Monday: Back to normal from 2pm so there will be no 11am class Monday.
All good, if you are coming down and want to sit with everyone make sure you message Marissa on 0417 207 583, also if you have organised to use one of the tickets I have available and I am not answering then she will have the ticket and make sure you get in.
Heats begin at 8:30 I will most likely be on around 10ish but if you are keen for an easy park there is a parking bay to the southern end of the stadium that is 4 hours on Friday and all day weekend.
Sunday arvo/night we will be heading to the steakhouse for steak (hopefully there will be some left this year) and celebrations.
That is all, I hope you all have a lovely week and weekend building into this and I will see you soon.
Coach.
Back Squats 82.5% of Max 5 * 5 reps
5/4/3/2/1 of:
Cleans (100/60)
*2 Ring Dips
L-Sit/Hang work
Post time and weights to comments.
Friday, May 17, 2013
Friday 17/05/2013
Massive effort by everyone yesterday. I will email all the nutrition information out later today for everyone as well. I still have 1 weekend pass for regionals if anyone wants to claim it.
Split Jerk Practice.
21/15/9 of:
Power Snatch 60/40)
Ring Dips
100 Situps followed by 1 minute plank.
Post time and weight to comments.
Split Jerk Practice.
21/15/9 of:
Power Snatch 60/40)
Ring Dips
100 Situps followed by 1 minute plank.
Post time and weight to comments.
Thursday, May 16, 2013
Thursday 16/05/2013
Bring strapping tape for your hands and a reminder that the nutrition night is on tonight at 7:30pm. Be there or be square.
50 Back Squats (60/40)
40 Pullups
30 Shoulder to overhead (60/40)
There are scaled options for this workout as well. Also I have one weekend pass left for the crossfit games. You can split if up how you like and just come one, 2 or 3 days. doesn't bother me.
Post time and weight to comments.
50 Back Squats (60/40)
40 Pullups
30 Shoulder to overhead (60/40)
There are scaled options for this workout as well. Also I have one weekend pass left for the crossfit games. You can split if up how you like and just come one, 2 or 3 days. doesn't bother me.
Post time and weight to comments.
Wednesday, May 15, 2013
Wednesday 15/05/2013
Hi guys, a reminder that there will be no 7:15pm class on Thursday as we are doing a nutrition talk at 7:30. Come on down to that instead.
Good mornings
3 * 10
21/15/9 of:
Deadlifts (60/40)
Burpees
1km Row/Run to finish
Core work.
Post time and weight to comments.
Good mornings
3 * 10
21/15/9 of:
Deadlifts (60/40)
Burpees
1km Row/Run to finish
Core work.
Post time and weight to comments.
Friday, May 10, 2013
Friday 10/05/2013
4*8 Rep Front Squat @ 75% of max
10m OH Walking Lunge
5 Pullups
20m Lunge
10 Pullups
30m Lunge
15 Pullups
40m Lunge
20 Pullups
Post time and weight to comments.
10m OH Walking Lunge
5 Pullups
20m Lunge
10 Pullups
30m Lunge
15 Pullups
40m Lunge
20 Pullups
Post time and weight to comments.
Thursday, May 9, 2013
Thursday 09/05/2013
Bent Over Row
4*8 reps
15 Round ladder of:
30 Double Unders
1 Bear Complex
Rules will be explained in class.
Post time and weight to comments.
4*8 reps
15 Round ladder of:
30 Double Unders
1 Bear Complex
Rules will be explained in class.
Post time and weight to comments.
Wednesday, May 8, 2013
Wednesday 08/05/2013
Complex for 2 reps of:
Power Snatch
Snatch Balance
Overhead Squat
5 Rounds for time of:
Burpee broad jump to end of driveway
1 Run
10 Shoulder to overhead (60/40)
Post time and weight to comments.
Power Snatch
Snatch Balance
Overhead Squat
5 Rounds for time of:
Burpee broad jump to end of driveway
1 Run
10 Shoulder to overhead (60/40)
Post time and weight to comments.
Tuesday, May 7, 2013
Tuesday 07/05/02013
Death by Chinup
10-1 Of :
Power cleans (60/40)
Toes to bar
Post time and weight to comments.
10-1 Of :
Power cleans (60/40)
Toes to bar
Post time and weight to comments.
Monday, May 6, 2013
Monday 06/05/2013
Back Squats 5*5 @ 80%
It's starting to get heavy now guys, focus on what you are lifting and how you are lifting it. Your mobility is important too.
1 Farmer's Carry
21/15/9:
Ring Dips
HSPU
Pushups
1 Farmer's Carry
It's starting to get heavy now guys, focus on what you are lifting and how you are lifting it. Your mobility is important too.
1 Farmer's Carry
21/15/9:
Ring Dips
HSPU
Pushups
1 Farmer's Carry
Friday, May 3, 2013
Friday 03/05/2013
Front Squats 4 * 8 @ 72.5%
EMOM foe 10 Minutes:
2 Power Cleans Heavy
21/15/9 of:
Pushups
50 Double Unders
EMOM foe 10 Minutes:
2 Power Cleans Heavy
21/15/9 of:
Pushups
50 Double Unders
Thursday, May 2, 2013
Thursday 02/05/2013
Bench Press
3 * 8 Reps heavy without failure.
3 Rounds of:
300m Run
20 Box Jumps
300m Run
Rest 60 seconds
3 Rounds for time of:
300m Row
15/10 Pullups
300m Row
Rest 60 seconds
Post time and weights to comments.
3 * 8 Reps heavy without failure.
3 Rounds of:
300m Run
20 Box Jumps
300m Run
Rest 60 seconds
3 Rounds for time of:
300m Row
15/10 Pullups
300m Row
Rest 60 seconds
Post time and weights to comments.
Wednesday, May 1, 2013
Wednesday 01/05/2013
3 S/Set of:
10 Strict Pullups
10 Good Mornings (20/15)
30/20/10 of:
Ring Dips
Front Squats (40/25)
KB Swings (24/16)
Upon finish, 2 minute double under practice under fatigue.
Post time and weight to comments.
10 Strict Pullups
10 Good Mornings (20/15)
30/20/10 of:
Ring Dips
Front Squats (40/25)
KB Swings (24/16)
Upon finish, 2 minute double under practice under fatigue.
Post time and weight to comments.
Subscribe to:
Posts (Atom)