Hey guys, looks like we will be staying at Menai for the CrossFit Open. Sorry to keep getting you all riled up for the move and then stuffing you around.
Kipping HSPU Practice
15 Minute AMRAP of:
30 Double Unders
20 KB Swings
10 Toes to Bar
Post time and weight to comments.
Thursday, February 28, 2013
Wednesday, February 27, 2013
Thursday 27/02/2013
2 * Max Effort Macca's SPRINT, rest as req'd between reps.
'Elizabeth'
21/15/9 of:
Power Clean (60/40)
Ring Dips
Post time and weight to comments.
'Elizabeth'
21/15/9 of:
Power Clean (60/40)
Ring Dips
Post time and weight to comments.
Tuesday, February 26, 2013
Tuesday 26/02/2013
Athlete's program is up on the board.
We will be having a couple of skills and drills at the start of each class this week to hone in the technique on a few bits on pieces. Today: Snatch work, Wed: Toes 2 Bar, Thur: Kipping HSPU, Friday: Pullups.
Snatch work, build up to heavy.
Death By Wall Balls (2 reps at a time).
Core work.
Post Reps and weight to comments.
We will be having a couple of skills and drills at the start of each class this week to hone in the technique on a few bits on pieces. Today: Snatch work, Wed: Toes 2 Bar, Thur: Kipping HSPU, Friday: Pullups.
Snatch work, build up to heavy.
Death By Wall Balls (2 reps at a time).
Core work.
Post Reps and weight to comments.
Monday, February 25, 2013
Monday 25/02/2013
15 Minutes to get heaviest weight in complex:
3 Deadlifts
2 Hang Squat Cleans
1 Jerk
2 Rounds for time with a 20 minute Cap:
10 Snatch (60/40)
20 HSPU
30 Pullups
40 Squats
1 Macca's Run
3 Deadlifts
2 Hang Squat Cleans
1 Jerk
2 Rounds for time with a 20 minute Cap:
10 Snatch (60/40)
20 HSPU
30 Pullups
40 Squats
1 Macca's Run
Friday, February 22, 2013
Friday 22/02/2013
'DT'
5 Rounds for time of:
12 Deadlifts (70/45)
9 Hang Cleans
6 Push Jerks
Use the same weight for all three exercises, this is one of our benchmark workouts, let's have some fun with it.
Post time and weight to comments.
5 Rounds for time of:
12 Deadlifts (70/45)
9 Hang Cleans
6 Push Jerks
Use the same weight for all three exercises, this is one of our benchmark workouts, let's have some fun with it.
Post time and weight to comments.
Thursday, February 21, 2013
Thursday 21/02/2012
Head on over to the CrossFit BodiComplete Facebook page and check out the video of an 8 year old demonstrating how a Snatch should look.
Mash-up Today.
1 Farmers Carry, upon return you will have 10 minutes to establish:
1 Rep Max Power Clean
Rest
5 Rounds for time of:
10 Double Unders
10 Pushups
10 KB Swings
Post time and weight to comments.
Mash-up Today.
1 Farmers Carry, upon return you will have 10 minutes to establish:
1 Rep Max Power Clean
Rest
5 Rounds for time of:
10 Double Unders
10 Pushups
10 KB Swings
Post time and weight to comments.
Wednesday, February 20, 2013
Wednesday 20/02/2013
Athlete's programming is up on the board, you know who you are, bring long socks.
18 Minute AMRAP of:
30 Overhead Squats (50/30)
20 Box Jumps
10 Power Snatch (50/30)
Post time and weight to comments.
18 Minute AMRAP of:
30 Overhead Squats (50/30)
20 Box Jumps
10 Power Snatch (50/30)
Post time and weight to comments.
Tuesday, February 19, 2013
Tuesday 19/02/2013
The speed, the power, the man.
Athlete's program is up on the board. It's good stuff. So is today's workout.
3 Rounds for time of:
200m Run
12 Pushups
6 Cleans (60/40)
Rest
For time:
50 Overhead Lunges (20/10)
50 Toes to Bar
50 OH Lunges
Post time and weights to comments.
Monday, February 18, 2013
Monday 18/02/2012
7 Minute AMRAP of burpees with a partner, alternating. They do 1, you do 1, they do 1, you do 1 etc etc etc until 5 minutes is up. They have to clap overhead before you start.
Rest 5 Minutes then:
30/20/10 of:
Ring Dips
*3 Double Unders
Back Squats (40/25)
Post time and weight to comments.
Rest 5 Minutes then:
30/20/10 of:
Ring Dips
*3 Double Unders
Back Squats (40/25)
Post time and weight to comments.
Friday, February 15, 2013
Friday/02/2013
Just a reminder that after sunday's session we will be hitting up Al Awafi's for a big Lebo Feed, if you're not convinced it's a good idea I'm sure sally can talk you into it.
8 Minute AMRAP of:
10 KB Swings (24/16)
10 Burpees
Rest 3 Minutes
5 Minute AMRAP of:
10 Toes to Bar
30 Lateral Jumps
Post reps to comments.
Thursday, February 14, 2013
Thursday 14/02/2013
Hey guys, we will be moving everything in to the new gym this weekend so if you
can help that'd be great. As a result classes on the weekend will be slightly
different. There will be no 10am class on Saturday as that's when we will start
taking everything down. And there will be no Sunday classes. Monday should kick
off at the new gym at the same time as usual. The address is Unit 10/29-33
Waratah street, Kirrawee.
There is to be NO PARKING, in the complex. Use the street parking provided. For you daytime members you might have a little trouble finding a spot but everyone else should be sweet.
Long one today guys, eddie you'll like this one.
3 Rounds for time of:
25 Pushups
50 Squats
2 * Macca's Run
Post time to comments.
There is to be NO PARKING, in the complex. Use the street parking provided. For you daytime members you might have a little trouble finding a spot but everyone else should be sweet.
Long one today guys, eddie you'll like this one.
3 Rounds for time of:
25 Pushups
50 Squats
2 * Macca's Run
Post time to comments.
Wednesday, February 13, 2013
Wednesday 13/02/2013
Hey guys, we will be moving everything in to the new gym this weekend so if you can help that'd be great. As a result classes on the weekend will be slightly different. There will be no 10am class on Saturday as that's when we will start taking everything down. And there will be no Sunday classes. Monday should kick off at the new gym at the same time as usual. The address is Unit 10/29-33 Waratah street, Kirrawee.
There is to be NO PARKING, in the complex. Use the street parking provided. For you daytime members you might have a little trouble finding a spot but everyone else should be sweet.
Mash-Up today.
2 Minutes of double unders.
Death by Chin-up
4 Minute AMRAP of Man-Makers. You can youtube them if you like.
Post time and weight to comments.
There is to be NO PARKING, in the complex. Use the street parking provided. For you daytime members you might have a little trouble finding a spot but everyone else should be sweet.
Mash-Up today.
2 Minutes of double unders.
Death by Chin-up
4 Minute AMRAP of Man-Makers. You can youtube them if you like.
Post time and weight to comments.
Tuesday, February 12, 2013
Tuesday 12/02/2013
10-1 of:
Power Cleans (60/40)
Box Jumps
Adrian through a little something spicy in there also.
Post time and weight to comments.
Power Cleans (60/40)
Box Jumps
Adrian through a little something spicy in there also.
Post time and weight to comments.
Monday, February 11, 2013
Monday 11/02/2013
AMRAP in 15 minutes of:
'Fran'
21/15/9
Thrusters
Pullups
Bring your gloves or plenty of tape or whatever it is you need to not destroy your hands.
Post time and weight to comments.
'Fran'
21/15/9
Thrusters
Pullups
Bring your gloves or plenty of tape or whatever it is you need to not destroy your hands.
Post time and weight to comments.
Friday, February 8, 2013
Friday 08/02/2013
10 Minute cap.
"Annie"
Look it up if you don't know what it is.
2 minute rest
1.6km Run
"Annie"
Look it up if you don't know what it is.
2 minute rest
1.6km Run
Thursday, February 7, 2013
Thursday 07/02/2013
Athlete's program is on the board. Check out the video in yesterday's post.
Circuit today guys:
Anchored rope climbs
Dumbell Snatch
Back Squats
Burpees
Situps
It's going to get messy.
Circuit today guys:
Anchored rope climbs
Dumbell Snatch
Back Squats
Burpees
Situps
It's going to get messy.
Wednesday, February 6, 2013
Wednesday 06/02/2013
Let's see as many of us register and get into this.
Athlete's program is up on the board.
20 Min AMRAP:
1 Macca's Run
10 Clean and Jerk (60/40)
Post time and weight to comments.
Tuesday, February 5, 2013
Tuesday 05/02/2013
Practical application of CrossFit into a real life situation:
Coming home from a wedding in a foreign country to a door that is locked and the owner of the house being 97% deaf. What to do? Muscle up through some structure on the side of the house and squat through the window. Cross-Fixed!
Strict Press - 5,4,3,2,1,1,1
3 Rounds of:
40 Lateral Jumps
20 Pushups
3 Rounds of:
30 Box Jumps
15 Ring Dips
Post time and weight to comments.
Coming home from a wedding in a foreign country to a door that is locked and the owner of the house being 97% deaf. What to do? Muscle up through some structure on the side of the house and squat through the window. Cross-Fixed!
Strict Press - 5,4,3,2,1,1,1
3 Rounds of:
40 Lateral Jumps
20 Pushups
3 Rounds of:
30 Box Jumps
15 Ring Dips
Post time and weight to comments.
Monday, February 4, 2013
Monday 04/02/2013
Hi everybody. I would like to take this opportunity to warn you all off using jetstar as they are a little usless.
on that note, Laura will be running the classes tonight as I won't be back today.
she is designing the workout so it will be a mice surprise when you rock up. very proud of the effort on the weekend and i will see you all soon.
coach.
on that note, Laura will be running the classes tonight as I won't be back today.
she is designing the workout so it will be a mice surprise when you rock up. very proud of the effort on the weekend and i will see you all soon.
coach.
Friday, February 1, 2013
Friday 01/02/2013
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.
15 Minutes on Mobility, pick something if it's sore or not and work it. Spiky balls, lacrosse balls, bands and stretching. Get loose.
13 Minute AMRAP of:
15 Wall Ball
10 Ring Dips
5 Power Snatch (60/40)
Post time and weight to comments.
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.
15 Minutes on Mobility, pick something if it's sore or not and work it. Spiky balls, lacrosse balls, bands and stretching. Get loose.
13 Minute AMRAP of:
15 Wall Ball
10 Ring Dips
5 Power Snatch (60/40)
Post time and weight to comments.
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