Monday, December 24, 2012
Thursday, December 20, 2012
Friday 21/12/2012
The world has ended, but on the off chance you feel like getting a session in, come on down.
1 Minute to get each of these exercises done. for every exercise you don't complete in the 1 minute time cap you get a 10 burpee penalty. 1 minute rest between exercises.
Beginner is less than 2 months of CrossFit.
1. Adv - 40 pullups
Intermediate - 30 Pullups
Beginner - 20 pullups
2. Adv - 30 Overhead Squats (40/25)
Int/ Beg 30 OHS at a weight that allows you to squat properly.
3. Adv - 45 Pushups
Int - 35 Pushups On your toes
Beg 25 pushups on your toes, no excuses.
4. Adv - 30 Power Snatch (40/25)
Int - 24 Power Snatch (40/25)
Beg - 18 Power Snatch (40/25)
5. Adv - 45 kb sumo deadlift high pull (24/16)
Intermediate/ beginner 30 reps.
6. Adv - 40 Front Squats (40/25)
Int - 30 Front Squats (40/25)
Beg - 20 Front Squats (40/25)
7. Adv - 30 Toes to bar
Int - 20 Toes to bar
Beginner 30 Knee raises
8. Adv - 30 Push Press NOT PUSH JERK (40/25)
Int - 24 Push Press (40/25)
Beg 18 Push Press (40/25)
At most you will have 80 burpees to perform. hopefully you don't accumulate that many.
1 Minute to get each of these exercises done. for every exercise you don't complete in the 1 minute time cap you get a 10 burpee penalty. 1 minute rest between exercises.
Beginner is less than 2 months of CrossFit.
1. Adv - 40 pullups
Intermediate - 30 Pullups
Beginner - 20 pullups
2. Adv - 30 Overhead Squats (40/25)
Int/ Beg 30 OHS at a weight that allows you to squat properly.
3. Adv - 45 Pushups
Int - 35 Pushups On your toes
Beg 25 pushups on your toes, no excuses.
4. Adv - 30 Power Snatch (40/25)
Int - 24 Power Snatch (40/25)
Beg - 18 Power Snatch (40/25)
5. Adv - 45 kb sumo deadlift high pull (24/16)
Intermediate/ beginner 30 reps.
6. Adv - 40 Front Squats (40/25)
Int - 30 Front Squats (40/25)
Beg - 20 Front Squats (40/25)
7. Adv - 30 Toes to bar
Int - 20 Toes to bar
Beginner 30 Knee raises
8. Adv - 30 Push Press NOT PUSH JERK (40/25)
Int - 24 Push Press (40/25)
Beg 18 Push Press (40/25)
At most you will have 80 burpees to perform. hopefully you don't accumulate that many.
Thursday 20/12/2012
Surgery went smoothly and they didn't have to take out as much as they thought they would. Good news.
12 minute AMRAP of:
10 HSPU
20 second Chinup hold
30 jumping lunges
Post time and well wishes to comments.
Wednesday, December 19, 2012
Wednesday 19/12/2012
21/15/9 of:
Hang Squat Clean (60/40)
Burpees
Ring Dips
Post time and weight to comments.
Hang Squat Clean (60/40)
Burpees
Ring Dips
Post time and weight to comments.
Tuesday, December 18, 2012
Tuesday 18/12/2012
Another episode of "Vaughn's Kitchen: Is it even Paleo?" why yes, yes today's is Paleo.
McDonald's may have the spanish omelette breakfast thing, but I have the clean eating Spanish Scramble. Way more impressive and can be had at anytime.
Ingredients:
9 Eggs
3 Chicken breast Diced
1-2 tsp of Oregano (dried or fresh)
2 tsp Paprika
a pinch of Saffron (optional)
2 Capsicum diced finely
Half Spanish onion
2 Zuchinni diced finely
2 Tomatoes diced
Other options could be broccoli, mushrooms, baby spinach, cherry tomatoes or whatever you feel like adding to it.
Directions:
1. In a bowl whisk eggs oregano, paprika and saffron, set aside.
2. In a large pan, heat oil and add chicken and spanish onion until cooked through. (about 5 minutes)
3. Add vegetables and cook through (about 3 minutes)
4. Pour egg mixture over the top and continue to stir until fluffy.
5. BOOM! Spanish breakfast ala awesome. Eat it knowing you're eating well.
(Biceps that large not required to whisk eggs but do make it easier.)
15 Minute AMRAP of:
15 Box Jumps
12 Pushups
9 Power Snatch (40/25)
Post time and weight to comments.
McDonald's may have the spanish omelette breakfast thing, but I have the clean eating Spanish Scramble. Way more impressive and can be had at anytime.
Ingredients:
9 Eggs
3 Chicken breast Diced
1-2 tsp of Oregano (dried or fresh)
2 tsp Paprika
a pinch of Saffron (optional)
2 Capsicum diced finely
Half Spanish onion
2 Zuchinni diced finely
2 Tomatoes diced
Other options could be broccoli, mushrooms, baby spinach, cherry tomatoes or whatever you feel like adding to it.
Directions:
2. In a large pan, heat oil and add chicken and spanish onion until cooked through. (about 5 minutes)
3. Add vegetables and cook through (about 3 minutes)
4. Pour egg mixture over the top and continue to stir until fluffy.5. BOOM! Spanish breakfast ala awesome. Eat it knowing you're eating well.
(Biceps that large not required to whisk eggs but do make it easier.)
15 Minute AMRAP of:
15 Box Jumps
12 Pushups
9 Power Snatch (40/25)
Post time and weight to comments.
Monday, December 17, 2012
Monday 17/12/12
Preparation is the key to eating well. Knowing what you are going to eat rather than winging it and buying that chocolate because you're unprepared or just cooking pasta because it's quick and easy. Take the time this week to cook something that will last you a couple of days.
Congratulations to Jack in his effort over the weekend at the Made of Steel challenge!
Re-doing Helen today guys to see how you go.
"Helen"
3 Rounds for time of:
1 Macca's Run
21 Kettlebell Swings
12 Pullups
Core work to finish.
Post time and weight to comments.
Congratulations to Jack in his effort over the weekend at the Made of Steel challenge!
Re-doing Helen today guys to see how you go.
"Helen"
3 Rounds for time of:
1 Macca's Run
21 Kettlebell Swings
12 Pullups
Core work to finish.
Post time and weight to comments.
Friday, December 14, 2012
Friday 14/12/2012
A reminder to meet down at Prince Edward park tomorrow in Woronora at either 7am or 9am for the session. Looking forward to it.
Back Squats - 5 * 3 @ 85% of max.
"Block 1" :
30 Double Unders
20 Situps
10 Pushups
using a 12 min cap:
Block 1
2 Clean and Jerk (70/45)
Block 1
4 C+J
Block 1
6 C+J
Block 1
8 C+J
Block 1
10 C+J
Post reps and weight to comments.
Back Squats - 5 * 3 @ 85% of max.
"Block 1" :
30 Double Unders
20 Situps
10 Pushups
using a 12 min cap:
Block 1
2 Clean and Jerk (70/45)
Block 1
4 C+J
Block 1
6 C+J
Block 1
8 C+J
Block 1
10 C+J
Post reps and weight to comments.
Thursday, December 13, 2012
Thursday 13/12/2012
There will be both a 7am and 9am class on Saturday down at Prince Edward park, yes we are using the river to exercise in, girls an idea could be to wear a crop top. It will only be a small amount of swimming mixed with kettlebells and some running and pushups and things. You will need shoes as bindies are prominent. See you there.
4 Rounds of:
1 Macca's Run
5 Wall Climbs
10 Deadlifts (80/50)
Post time and weight to comments.
4 Rounds of:
1 Macca's Run
5 Wall Climbs
10 Deadlifts (80/50)
Post time and weight to comments.
Wednesday, December 12, 2012
Wednesday 12/12/2012
The end of the world is nigh!!! Or something like that, also there are various scaled options for today's workout so don't freak out.
4 Rounds for time of:
50m Shuttle run
8 Bar Muscle-Ups
8 Squat Snatch (60/40)
Post time and weight to comments.
4 Rounds for time of:
50m Shuttle run
8 Bar Muscle-Ups
8 Squat Snatch (60/40)
Post time and weight to comments.
Tuesday, December 11, 2012
Tuesday 11/12/2012
12 Reps of each @50/30:
Thrusters
Deadlifts
Pushups
KB Swings
Overhead Squats
Ring Dips
Clean and Jerk
Front Squats
Push Press
Bear Complex
Post time and weight to comments.
Thrusters
Deadlifts
Pushups
KB Swings
Overhead Squats
Ring Dips
Clean and Jerk
Front Squats
Push Press
Bear Complex
Post time and weight to comments.
Friday, December 7, 2012
Friday 07/12/2012
Hey everyone, hope you're looking forward to tomorrow's christmas party. Kicks at 4:30.
Today though we finally have another episode of 'Vaughn's Kitchen: Is it even Paleo?' with a guest chef appearance by one of our own: Michaela!
For those of you that have tried her protein ball snacks you know they're awesome and we are here to show you they are easy as well.
Ingredients:
2 Cups almonds
1 Scoop chocolate protein powder
1 heap tsp on cinnamon
1 tbsp LSA mix (linseed sunflower almond)
(optional) 2 tbsp Cacao powder
1 tsp Natural vanilla essence or 2 tbsp Organic Maple syrup
20 or so dates
1 handful of cranberries
1/4 cup of water
Shredded coconut for um.... garnishing....
Michaela did most of the ingredient adding by feel so play around a bit to get the flavour you want.
Directions:
1. Mix all the dry ingredients together in a food processor and blend until a fine mixture.
2. Add the dates, and vanilla/maple and blend until it starts to form a stickier mixture.
3. Pour in water slowly while mixing until you notice it starts to
form in big clumps around the processor.
4. Take out small amounts and roll into balls, roll them around in a bowl of shredded coconut to coat it and set in a bowl.
5. Refrigerate for a couple of hours before eating.
6. BOOM! Perfectly good protein balls bursting with flavour and goodness.
We have bench press, bent over rows, running and burpees today. Come in and have fun.
Today though we finally have another episode of 'Vaughn's Kitchen: Is it even Paleo?' with a guest chef appearance by one of our own: Michaela!
For those of you that have tried her protein ball snacks you know they're awesome and we are here to show you they are easy as well.
Ingredients:
2 Cups almonds
1 Scoop chocolate protein powder1 heap tsp on cinnamon
1 tbsp LSA mix (linseed sunflower almond)
(optional) 2 tbsp Cacao powder
1 tsp Natural vanilla essence or 2 tbsp Organic Maple syrup
20 or so dates
1 handful of cranberries
1/4 cup of water
Shredded coconut for um.... garnishing....
Michaela did most of the ingredient adding by feel so play around a bit to get the flavour you want.
Directions:
1. Mix all the dry ingredients together in a food processor and blend until a fine mixture.
2. Add the dates, and vanilla/maple and blend until it starts to form a stickier mixture.
3. Pour in water slowly while mixing until you notice it starts to
form in big clumps around the processor.
4. Take out small amounts and roll into balls, roll them around in a bowl of shredded coconut to coat it and set in a bowl.
5. Refrigerate for a couple of hours before eating.
6. BOOM! Perfectly good protein balls bursting with flavour and goodness.
We have bench press, bent over rows, running and burpees today. Come in and have fun.
Wednesday, December 5, 2012
Thursday 06/12/2012
AMRAP in 20 minutes of:
3 HSPU
6 Power Snatch (40/25)
9 Overhead Squats (40/25)
12 Toes to bar
Post rounds to comments.
3 HSPU
6 Power Snatch (40/25)
9 Overhead Squats (40/25)
12 Toes to bar
Post rounds to comments.
Wednesday 05/12/2012
1.6km Run for time.
Rest.
21/15/9 of:
Pushups HR
Box Jump Overs
Medball Situps
Post time and weight to comments.
Rest.
21/15/9 of:
Pushups HR
Box Jump Overs
Medball Situps
Post time and weight to comments.
Tuesday, December 4, 2012
Tuesday 04/12/2012
12 Minute Cap:
1km Row then with remaining time find you 1 Rep Max Clean and Jerk.
Then for time:
50 Wall Ball
1 Macca's Farmer's Carry
Post time and weight to comments.
1km Row then with remaining time find you 1 Rep Max Clean and Jerk.
Then for time:
50 Wall Ball
1 Macca's Farmer's Carry
Post time and weight to comments.
Monday, December 3, 2012
Monday 03/12/2012
"Fran"
21/15/9 of:
Thrusters 40/25
Pullups
So much fun, bring strapping tape for your hands if you think you need it.
Post time and weight to comments.
21/15/9 of:
Thrusters 40/25
Pullups
So much fun, bring strapping tape for your hands if you think you need it.
Post time and weight to comments.
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