A reminder that the 8 week challenge begins in just under 2 weeks. Get your friends involved I know there are many of you that have mentioned they are keen to get started.
Have them email me to get going on this!
Group A - 7 rounds of:
3 Wall Climbs
20 Sec Knee Hang
10 Pushups
Rest 40 seconds.
Group B - 7 Rounds of:
3 HS Negatives
10 Sec L-hang
Rest 1 Minute.
5 Rounds for speed and form of:
10 Thrusters 40/25
10 Box Jumps
50% max effort pullups
Rest 2 minutes
Wednesday, October 8, 2014
Tuesday, October 7, 2014
Tuesday 07/10/2014
Yesterday was a blast with our gym grid league competition and touch footy. Back to the grind today.
Group A -For quality:
10 Rounds of
10 Deadlifts 40/25
10 Bent Over Row 40/25
Rest 20-30 secs.
Group B: 10/7/5/3 of
Power Cleans.
Rest as required. increase weight each set.
A + B: EMOM for 10 mins of:
10 Burpees facing bar
1 Snatch
Group A -For quality:
10 Rounds of
10 Deadlifts 40/25
10 Bent Over Row 40/25
Rest 20-30 secs.
Group B: 10/7/5/3 of
Power Cleans.
Rest as required. increase weight each set.
A + B: EMOM for 10 mins of:
10 Burpees facing bar
1 Snatch
Friday, October 3, 2014
Friday 03/10/2014
So proud of everyone so far this week. Don't forget to book in for the dexa scan and put your name down for the nutrition seminar leading into our 8 week challenge. Get your friends involved and see the same changes you have seen amongst them. Plus it's always nice to talk to someone else who appreciates CrossFit.
Group A – 6
Efforts of:
20 Calorie
Airdyne
50 Skips or
25 Double unders
10 Pushups
(perfect)
Rest 60
seconds.
Group B – 15
Mins to work up to a heavy:
Snatch Grip Deadlift
Power Snatch
Overhead
Squat
A+B – 3 Min
AMRAP of Front Squats 60/40
Rest 1
minute
3 Min AMRAP
of Clean and Jerk 60/40
Rest 1
minute
3 Min AMRAP
of: Thrusters 60/40
Rest 1
minute
Then 1.6km
Run.
Thursday, October 2, 2014
Thursday 02/10/2014
A friendly reminder that on Monday we will only be open from 8am until approx 9am due to the public holiday. At 930am we will be playing a muck around game of touch footy at kareela football field. All are welcome to join us!
Group A – 3
* 1km Row, Rest 2 mins between Efforts.
Group B – 5
Sets of: 8 Deadlifts @ 75%
Superset 15
Box Jumps Think speedy transitions.
Rest 2:30
mins.
A+B: 2 Rounds of;
30 KB Swing
30 Wall Ball
Rest 3 mins.
2 Rounds of:
20 KB Swing
20 Wall Ball
Wednesday, October 1, 2014
Wednesday 01/10/2014
Hope all your legs are recovering well today!
Check out the facebook page for an article that we shared to help explain why you will see me constantly change the damper setting on your rowers when you are preparing for a workout.
Hopefully that helps in future workouts.
On Monday, we will have the gym open from 8am to approximately 9am for a big team workout. Then at 930am we will be heading up to Karella footy field to have a muck around game of touch footy. Afterwards will be lunch and/or beach for anyone who has nothing organised just yet. Let me know if you are keen!
Group A -
8 Rounds of;
10 Strict Press, keep it light and work on form.
20/10 Double Battle Rope
Rest 45-60 seconds.
Group B -
3 Drop Sets of Strict Press
ME @ 45/30
Immediately upon completion,
ME @ 30/20
Rest 4 minutes between sets.
A+B - 6 Rounds of;
1 Muscle Up
5 Power Cleans 60/40
300m Run
Check out the facebook page for an article that we shared to help explain why you will see me constantly change the damper setting on your rowers when you are preparing for a workout.
Hopefully that helps in future workouts.
On Monday, we will have the gym open from 8am to approximately 9am for a big team workout. Then at 930am we will be heading up to Karella footy field to have a muck around game of touch footy. Afterwards will be lunch and/or beach for anyone who has nothing organised just yet. Let me know if you are keen!
Group A -
8 Rounds of;
10 Strict Press, keep it light and work on form.
20/10 Double Battle Rope
Rest 45-60 seconds.
Group B -
3 Drop Sets of Strict Press
ME @ 45/30
Immediately upon completion,
ME @ 30/20
Rest 4 minutes between sets.
A+B - 6 Rounds of;
1 Muscle Up
5 Power Cleans 60/40
300m Run
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