Happy Halloween everyone. Thor 2 is out in cinemas today. So excited.
Today is a rest day/catchup day. You can also choose to do our skill for the day.
Skill - Ring Dips
It will be drills and some strength work to improve the overall movement that is your ring dip.
Thursday, October 31, 2013
Wednesday, October 30, 2013
Wednesday 30/10/2013
This is the kind of thing I was trying to get across yesterday in the Handstand skills and drills section to many of you. Read it, and read it ALL. It will take 5 minutes of your time and hopefully change many of your perspectives on 'How you can' instead of 'why you can't'. I want all of you to be healthy, mobile and strong individuals.
http://breakingmuscle.com/crossfit/a-call-to-action-for-crossfitters-the-prioritization-of-gymnastics-movements-and-standards
http://breakingmuscle.com/crossfit/a-call-to-action-for-crossfitters-the-prioritization-of-gymnastics-movements-and-standards
5 Sets of 10 Good Mornings
1 min rest btw
5 Rounds for time of:
20 Situps
20 Pushups
20 Double Unders
20 Push Press (20/15)
20 Sumo Deadlift High Pull (24/16)
L-Hang Practice
Post time and weight to comments.
Tuesday, October 29, 2013
Tuesday 29/10/13
Handstand/HSPU Practice
EMOM for 10 minutes.
3 Malcolms
21/15/9 of:
KB Swings
Box Jump Overs
Post time and weight to comments.
EMOM for 10 minutes.
3 Malcolms
21/15/9 of:
KB Swings
Box Jump Overs
Post time and weight to comments.
Monday, October 28, 2013
Monday 28/10/2013
Back Squat - 5 * 5 @ 80% of your max.
'Jackie'
1000m Row
50 Thrusters (20/15)
30 Pullups
Airdyne Finisher - 3 Rounds:
30secs on
30secs off
for total calories.
Post time, weight and calories to comments.
'Jackie'
1000m Row
50 Thrusters (20/15)
30 Pullups
Airdyne Finisher - 3 Rounds:
30secs on
30secs off
for total calories.
Post time, weight and calories to comments.
Friday, October 25, 2013
Friday 25/10/2013
I will leave an opportunity on Saturday for those of you who haven't been able to get in much this week to cover any pb's. There will be no sunday classes as no one is around. And I will have either a partner or team workout up tomorrow for the day.
Lots happening this weekend. Congratulations Steve on your first ring dip. Especially to 'I believe I can fly' - R. Kelly.
Lots happening this weekend. Congratulations Steve on your first ring dip. Especially to 'I believe I can fly' - R. Kelly.
Thursday, October 24, 2013
Thursday 24/10/2013
I want to congratulate everyone so far on their pb's! It's been a fun week with everyone improving something.
I also want to congratulate all the members who have joined since the last re-test on setting themselves some targets to work towards and something to focus on.
Big things are coming your way. Also I will be sending out an email this afternoon. A reminder that it comes from mailchimp.
I also want to congratulate all the members who have joined since the last re-test on setting themselves some targets to work towards and something to focus on.
Big things are coming your way. Also I will be sending out an email this afternoon. A reminder that it comes from mailchimp.
Wednesday, October 23, 2013
Wednesday 23/10/2013
More pb's yesterday and today.
Kelly and Linda improving their overhead squats.
Nath with a 25kg pb Squat Snatch for 77.5kg.
Andrew Cracking 80kg Squat Snatch.
Liz shaving 4 minutes off her previous fran time.
Mc'D performing fran unassisted.
So many more to mention. SO good. Get excited for each other. Celebrate your victories!
Kelly and Linda improving their overhead squats.
Nath with a 25kg pb Squat Snatch for 77.5kg.
Andrew Cracking 80kg Squat Snatch.
Liz shaving 4 minutes off her previous fran time.
Mc'D performing fran unassisted.
So many more to mention. SO good. Get excited for each other. Celebrate your victories!
Tuesday, October 22, 2013
Tuesday 22/10/2013
Continuing our week of re-testing today.
Well done to Bob, James and Paul all getting 20+ kg pb's in their front squats after their first 12 weeks here and also getting their 2km rows down to 7:00 minutes.
More to come!!!
Well done to Bob, James and Paul all getting 20+ kg pb's in their front squats after their first 12 weeks here and also getting their 2km rows down to 7:00 minutes.
More to come!!!
Monday, October 21, 2013
Monday 21/10/2013
Hey guys we will be re-testing this week. Also I will be confirming a date for the Christmas party by the end of the week. Last year's was a blast and looking forward to making this one just as much fun.
PB's already made this morning!!!'
Front Squats - B-Mac, Steph and Meg all getting at least 5kgs.
PB's already made this morning!!!'
Front Squats - B-Mac, Steph and Meg all getting at least 5kgs.
Friday, October 18, 2013
Friday 18/10/2013
3 Sets of 10 Push Press @ 80% of your max.
There are plenty of scaled options on the board for the workout below so don't freakout because it looks too intense.
For time:
24 Thrusters (40/25)
24 Bar Muscle Ups
24 Thrusters
24 HSPU
Post time and weight to comments.
There are plenty of scaled options on the board for the workout below so don't freakout because it looks too intense.
For time:
24 Thrusters (40/25)
24 Bar Muscle Ups
24 Thrusters
24 HSPU
Post time and weight to comments.
Thursday, October 17, 2013
Thursday 17/10/2013
Today is a rest day/ catch up day.
Come in and do some mobility and stretching, catch up on a day missed or work some skills that you know need help.
Have a classy day CrossFitters.
Come in and do some mobility and stretching, catch up on a day missed or work some skills that you know need help.
Have a classy day CrossFitters.
Wednesday, October 16, 2013
Wednesday 16/10/2013
3 Rounds of:
ME Strict Pullups
S/set with 10 Ring Rows
6 Rounds of:
5 Shuttle Runs
1 Minute rest.
Post time and weight to comments.
ME Strict Pullups
S/set with 10 Ring Rows
6 Rounds of:
5 Shuttle Runs
1 Minute rest.
Post time and weight to comments.
Tuesday, October 15, 2013
Tuesday 15/10/2013
Turns out I finished 3rd on the weekend and Jack squeezed himself into top 10 out of at least 60 competitors (leaderboard isn't fully updated).
Work up to a heavy single Overhead Squat.
Then 3 sets of 5 at 85% of today's max.
10 Rowing intervals:
1 Minute on
30 Seconds off
Targets are on the board.
Work up to a heavy single Overhead Squat.
Then 3 sets of 5 at 85% of today's max.
10 Rowing intervals:
1 Minute on
30 Seconds off
Targets are on the board.
Monday, October 14, 2013
Monday 14/10/2013
Congratulations to everyone who competed at South West Smackdown yesterday. It was hot and windy and everyone experienced something new they might not have done before.
PB's all around was very exciting. Noteable pb's include Hondo's long time coming 5kg pb on his clean and Jess Squat cleaning a ginormous 70kg. Jack Snatched 95kg, and credit goes to Jack and Young Tim for both giving it to me in Grace (30 clean and jerks @60kg for time).
3 Rounds of:
3 Front Squats @ 85% plus 5kg on top of that.
Rest 10 Seconds
ME Back Squats
Rest 2 minutes.
50 Pushups - Aim unbroken
8 Minute AMRAP of:
7 Power Snatches (60/40)
14 Kb Swings
Post time and weight to comments.
PB's all around was very exciting. Noteable pb's include Hondo's long time coming 5kg pb on his clean and Jess Squat cleaning a ginormous 70kg. Jack Snatched 95kg, and credit goes to Jack and Young Tim for both giving it to me in Grace (30 clean and jerks @60kg for time).
3 Rounds of:
3 Front Squats @ 85% plus 5kg on top of that.
Rest 10 Seconds
ME Back Squats
Rest 2 minutes.
50 Pushups - Aim unbroken
8 Minute AMRAP of:
7 Power Snatches (60/40)
14 Kb Swings
Post time and weight to comments.
Friday, October 11, 2013
Friday 11/10/2013
Due to the SWS games day on Sunday we will not be running a class. Try a 5km jog for something different.
EMOM for 10 minutes:
3 Squat Cleans @ 80% of your max.
3 * Max Effort Push Jerks Choose your weight
10-1 of:
Pushups
Broad Jump from one end to the other (once each round only)
Post time and weight to comments.
EMOM for 10 minutes:
3 Squat Cleans @ 80% of your max.
3 * Max Effort Push Jerks Choose your weight
10-1 of:
Pushups
Broad Jump from one end to the other (once each round only)
Post time and weight to comments.
Thursday, October 10, 2013
Thursday 10/10/2013
No Rest day, you had Monday off :)
T2B Practice for 10 minutes.
EMOM for 20 minutes alternating between:
Even Minutes -15 SDHP
Odd Minutes - 10-15 Burpees
Post time and weight to comments.
T2B Practice for 10 minutes.
EMOM for 20 minutes alternating between:
Even Minutes -15 SDHP
Odd Minutes - 10-15 Burpees
Post time and weight to comments.
Wednesday, October 9, 2013
Wednesday 09/10/2013
Power Snatch
6 Sets by 2 reps
Rest as req'd
3 Rounds for time of:
5 Push Jerks (90/50)
9 Back Squats (90/50)
Post time and weight to comments.
6 Sets by 2 reps
Rest as req'd
3 Rounds for time of:
5 Push Jerks (90/50)
9 Back Squats (90/50)
Post time and weight to comments.
Tuesday, October 8, 2013
Tuesday 08/10/2013
4 Minute AMRAP:
Strict Pullups...pace yourself
Rest 2 Minutes
7 Minute AMRAP:
7 Thrusters (42.5/30)
7 Burpee Box Jump Overs
Rest 2 Minutes
2 Minute AMRAP:
Strict Pullups
Core work.
Post time and weight to comments.
Strict Pullups...pace yourself
Rest 2 Minutes
7 Minute AMRAP:
7 Thrusters (42.5/30)
7 Burpee Box Jump Overs
Rest 2 Minutes
2 Minute AMRAP:
Strict Pullups
Core work.
Post time and weight to comments.
Friday, October 4, 2013
Friday 04/10/2013
Every 30 seconds for 5 minutes:
1 Squat Clean
5 Rounds of :
5 Overhead Squats (60/40)
20 Single Arm Push Press
5 * 20/15 Calorie Row
Rest 30 seconds
for total time.
1 Squat Clean
5 Rounds of :
5 Overhead Squats (60/40)
20 Single Arm Push Press
5 * 20/15 Calorie Row
Rest 30 seconds
for total time.
Thursday, October 3, 2013
Thursday 03/10/2013
Rest Day/Catch Up Day
Hoping more of you are thinking about registering for the Charity Competition day. It is going to be a really good day. We already have about 6 or 7 teams from the gyms, primarily the ladies though. Where my bros at???
Also if you want to help volunteer on the day that would be fantastic.
Coach.
Hoping more of you are thinking about registering for the Charity Competition day. It is going to be a really good day. We already have about 6 or 7 teams from the gyms, primarily the ladies though. Where my bros at???
Also if you want to help volunteer on the day that would be fantastic.
Coach.
Wednesday, October 2, 2013
Wednesday 02/10/2013
10 Minute spent working on HS Skills and Drills
30 Minute Cap for 5 rounds of:
12 Ring Dips
24 Kb Swings
36 Box Jumps
5 Malcolms
Post time to comments.
30 Minute Cap for 5 rounds of:
12 Ring Dips
24 Kb Swings
36 Box Jumps
5 Malcolms
Post time to comments.
Tuesday, October 1, 2013
Tuesday 01/10/2013
2 Rounds, 1 minute per exercise. Rest 1 min between rounds.
1 Arm Alternating Snatch (20/15)
MB Clean into Wall Ball
Pullups
3 Rounds of:
15 Clean and Jerk (60/40)
12 Burpees over the bar
9 Front Squats (60/40)
Your Backs will be tired today from yesterday so choose carefully and FOCUS.
1 Arm Alternating Snatch (20/15)
MB Clean into Wall Ball
Pullups
3 Rounds of:
15 Clean and Jerk (60/40)
12 Burpees over the bar
9 Front Squats (60/40)
Your Backs will be tired today from yesterday so choose carefully and FOCUS.
Subscribe to:
Posts (Atom)