We wish you all a very happy New Year!
Thursday 29 December 2011
Holiday Opening Times
We wish you all a very happy New Year!
Thursday 29 December 2011
WOD
5 RFT of:
CrossFitScotsdale5 RFT of:
100m Kick
25m Freestyle, no breath25m Recovery
100m Pull25m Freestyle, no breath
25m Recovery
Wednesday 28 December 2011
Wednesday 28 December 2011
Image courtesy of http://timdallinger.deviantart.com/Warm up
5min Skipping
2 Rounds of:
20 push ups
20 Ring rows
Snatch practice:
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchInstruction.wmv
WOD
3 RFT of:
12 Front squats, 60kg
12 Burpee pull ups
5min Skipping
2 Rounds of:
20 push ups
20 Ring rows
Snatch practice:
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchInstruction.wmv
WOD
3 RFT of:
12 Front squats, 60kg
12 Burpee pull ups
Tuesday 27 December 2011
Tuesday 27 December 2011
Michael Yon is a former Green Beret, native of Winter Haven, Fl. who has been reporting from Iraq and Afghanistan since December 2004. No other reporter has spent as much time with combat troops in these two wars. Michael’s dispatches from the frontlines have earned him the reputation as the premier independent combat journalist of his generation. His work has been featured on “Good Morning America,” The Wall Street Journal, The New York Times, CNN, ABC, FOX, as well as hundreds of other major media outlets all around the world.
Warm up
Russian gymnastic warm up – Day 2 (Intermediate minus)
Upper-body pulling (5 Sets)
Dead-hang pull-ups x 5(add weight if necessary)
Muscle-up rows x 3
Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back (3 Sets)
Tuck/L-hang on rings x 10 seconds
Back extensions x 10 reps
WOD
For max weight:
3-3-3-3-3 Deadlift
210kg (465lb) looks to be the target to beat
Sunday 25 December 2011
Holiday Opening Times
Please note that we will be closed from the 30th December until the 4th January inclusive.
We wish you all a very merry Christmas and New year!
We wish you all a very merry Christmas and New year!
Monday 26 December 2011
CrossFit JaguarWarm up
30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold
10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold
10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold
WOD
"The 12 Days of X(fit)mas".
1. 200m
2. Handstand push ups
3. Deadlift, 80kg
4. Ring Dips
5. Burpees
6. Box Jumps 24"
7. Thrusters 20kg
8. Toes 2 bar
9. Ring Push Ups
10. Pull Ups
11. KB Swings 24kg
12. Cleans, 40kg
You know how the song goes - 1, then 2+1, 3+2+1, 4+3+2+1, etc
30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold
10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold
10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold
WOD
"The 12 Days of X(fit)mas".
1. 200m
2. Handstand push ups
3. Deadlift, 80kg
4. Ring Dips
5. Burpees
6. Box Jumps 24"
7. Thrusters 20kg
8. Toes 2 bar
9. Ring Push Ups
10. Pull Ups
11. KB Swings 24kg
12. Cleans, 40kg
You know how the song goes - 1, then 2+1, 3+2+1, 4+3+2+1, etc
Saturday 24 December 2011
Friday 23 December 2011
Warm up
Russian gymnastic warm up – day 2
Beginner:
Upper-body pulling (5 Sets):
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)
Core/low back (3 Sets):
Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)
Intermediate minus:
Upper-body pulling (5 Sets):
Dead-hang pull-ups x 5(add weight if necessary)
Muscle-up rows x 3
Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back (3 Sets):
Tuck/L-hang on rings x 10 seconds
Back extensions x 10 reps
WOD
AMRAP 20min of:
7 Handstand push-ups
12 L-Pull-ups
Thursday 22 December 2011
http://www.michaelphelps.net/Duration 30-45 mins
Distance 1400m
Warm up
4 laps freestyle (even pace)
4 laps Breastroke
Build up x2
50m Backstroke Swim, rest 0:15 / 50m
50m Breaststroke Swim, rest 0:15 / 50m
Core
2 x 100m Freestyle Swim, rest 0:15/ 100m
2 x 100m Backstroke Swim, rest0:30 / 100m
2 x 100m Freestyle Swim, rest 0:15/ 100m
2 x 100m Breaststroke Swim, rest0:30 / 100m
Warm down (repeat 2 times)
1 x 50m Freestyle kick Easy, rest 0:15 / 50m
1 x 50m Breaststroke Easy, rest 0:15 / 50m
Distance 1400m
Warm up
4 laps freestyle (even pace)
4 laps Breastroke
Build up x2
50m Backstroke Swim, rest 0:15 / 50m
50m Breaststroke Swim, rest 0:15 / 50m
Core
2 x 100m Freestyle Swim, rest 0:15/ 100m
2 x 100m Backstroke Swim, rest0:30 / 100m
2 x 100m Freestyle Swim, rest 0:15/ 100m
2 x 100m Breaststroke Swim, rest0:30 / 100m
Warm down (repeat 2 times)
1 x 50m Freestyle kick Easy, rest 0:15 / 50m
1 x 50m Breaststroke Easy, rest 0:15 / 50m
Wednesday 21 December 2011
Tuesday 20 December 2011
Tuesday 20 December 2011
Warm up
3 x 30sec Ring tuck hold
3 x 30sec Handstand hold
3 x 8 Strict pull ups10 x Shoot-throughs
WOD
Run 800m
30 Muscle upsRun 800m
Monday 19 December 2011
Monday 19 December 2011
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.Warm up
Run 800m
Russian gymnastic warm up – day 1
Upper-body pressing (3sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x10 reps
Kettlebell deadlifts x10 reps
WOD - Nate
AMRAP 20min of:
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings, 20kg
Scale:
If you can't do muscle ups do 3 x ring pull ups and 3 x ring dips per 1 x muscle up instead.
Thursday 15 December 2011
WOD
Duration 30-45 mins
Distance 1500m
Warm up
8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Build up (repeat 3 times)
1 x 50m Double Arm Backstroke, rest 0:15 / 50m
1 x 50m Backstroke Push & Glide, rest 0:15 / 50m
Core
4 x 100m Backstroke Swim (even pace), rest 0:20 / 100m
4 x 100m Freestyle Swim (even pace), rest 0:20 / 100m
Warm down
2 x 100m Easy Any Stroke, rest 0:20 / 100m Swim your choice of stroke, at a slow, relaxed pace.
Duration 30-45 mins
Distance 1500m
Warm up
8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Build up (repeat 3 times)
1 x 50m Double Arm Backstroke, rest 0:15 / 50m
1 x 50m Backstroke Push & Glide, rest 0:15 / 50m
Core
4 x 100m Backstroke Swim (even pace), rest 0:20 / 100m
4 x 100m Freestyle Swim (even pace), rest 0:20 / 100m
Warm down
2 x 100m Easy Any Stroke, rest 0:20 / 100m Swim your choice of stroke, at a slow, relaxed pace.
Wednesday 14 December 2011
Tuesday 13 December 2011
Tuesday 13 December 2011
Run 400m
30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold
10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold
10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold
WOD
3 RFT of:
50 Wall ball shots
50 Double unders
Monday 12 December 2011
We've moved!
Our new address is:
55B Ngo Quang Huy Street
Thao Dien Ward
District 2
Ho Chi Minh City
Hope to see you all there soon!
55B Ngo Quang Huy Street
Thao Dien Ward
District 2
Ho Chi Minh City
Hope to see you all there soon!
Monday 12 December 2011
Warm up
5min Skipping
Technical Skills
Medicine ball cleans
WOD
3 RFT of:
30 Squat cleans, 40kg
30 Pull ups
Run 800m
Saturday 10 December 2011
Saturday 10 December 2011
Warm up
30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold
10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold
10 Push ups
30sec Double unders (try to beat the last count)
30sec Assisted pull ups
WOD
10 Cleans, 40kg
15 Front Squats, 40kg
Run 400m
When you finish the last clean leave the bar racked on the shoulders and go straight into the front squats without rest.
Friday 9 December 2011
Friday 09 December 2011
Warm up
WOD - Modified Cindy
AMRAP 20min of:
5 Pull ups
10 Push ups
15 Squats
Run 200m
WOD - Modified Cindy
AMRAP 20min of:
5 Pull ups
10 Push ups
15 Squats
Run 200m
Monday 5 December 2011
Wednesday 07 December 2011
Warm up
5min skipping
Spealler
3x 5 Butterfly mount
4x 20s Dragonfly hold
3x 10 Overhead squat with KB (per arm)
WOD - Nancy
5 RFT of:
400 meter run
40kg Overhead squat, 15 reps
Tuesday 06 December 2011
Warm up
Run 200m forward
Run 100m backward
Run sideways/crossovers (50mR, 50mL)
Spealler
Ring work (3 sets):
10 ring push ups
30s Hollow body holds
30s plank hold
WOD - Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Monday 05 December 2011
Wam up
5min Skipping
Spealler warm up
WOD
A
3 RFT of:
6 tyre flips + burpees
5 Pull ups
Run 200m
B
For max weight:
Back squat 3-3-3-3-3
5min Skipping
Spealler warm up
WOD
A
3 RFT of:
6 tyre flips + burpees
5 Pull ups
Run 200m
B
For max weight:
Back squat 3-3-3-3-3
Wednesday 30 November 2011
Friday 02 December 2011
http://becomingatruechampion.blogspot.com/ Warm up
Skipping – 5minutes
Ring work (3 sets):
Straight hang
Inverted tuck hold
30s Handstand hold
The parallette shoot through:
Pushup
Shoot through
Dip
WOD - "Small"
3 RFT of:
Run 800m
50 Burpees
50 Box jumps, 24" box
50 Double unders
Cool/stretch down
Skipping – 5minutes
Ring work (3 sets):
Straight hang
Inverted tuck hold
30s Handstand hold
The parallette shoot through:
Pushup
Shoot through
Dip
WOD - "Small"
3 RFT of:
Run 800m
50 Burpees
50 Box jumps, 24" box
50 Double unders
Cool/stretch down
Thursday 01 December 2011
http://www.smh.com.au/photogallery/sport/swimming/australian-swimming-championships-20110405-1d2ou.html
Warm up
4 x 50m Any Stroke (even pace), rest 0:15 / 50m
Build up (repeat 2 times)
1 x 25m Streamline Kicking, rest 0:10 / 25m
(Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head).
1 x 25m Freestyle Swim, rest 0:10 / 25m
1 x 25m Finger Trail, rest 0:10 / 25m
(Freestyle drill where the finger tips skim across the water surface during recovery. The drill promotes a relaxed arm and high elbow above the water).
1 x 25m Freestyle Swim, rest 0:10 / 25m
Core
6 x 50m Freestyle Swim, rest 0:15 / 50m
4 x 50m Individual Medley, rest 0:15 / 50m
(Swim strokes in the following order: Butterfly, Backstroke, Breaststroke, Freestyle.
You can split longer distances by pool length e.g. 4 x 100 can be split into two 4 x 50 sets. Beginners can split lengths e.g. swim 1/2 pool lengths of each stroke).
6 x 50m Freestyle DPS, rest 0:15 / 50m
(Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce).
Warm down
4 x 25m Backstroke Easy, rest 0:10 / 25m
(Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.)
4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
(Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body).
4 x 50m Any Stroke (even pace), rest 0:15 / 50m
Build up (repeat 2 times)
1 x 25m Streamline Kicking, rest 0:10 / 25m
(Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head).
1 x 25m Freestyle Swim, rest 0:10 / 25m
1 x 25m Finger Trail, rest 0:10 / 25m
(Freestyle drill where the finger tips skim across the water surface during recovery. The drill promotes a relaxed arm and high elbow above the water).
1 x 25m Freestyle Swim, rest 0:10 / 25m
Core
6 x 50m Freestyle Swim, rest 0:15 / 50m
4 x 50m Individual Medley, rest 0:15 / 50m
(Swim strokes in the following order: Butterfly, Backstroke, Breaststroke, Freestyle.
You can split longer distances by pool length e.g. 4 x 100 can be split into two 4 x 50 sets. Beginners can split lengths e.g. swim 1/2 pool lengths of each stroke).
6 x 50m Freestyle DPS, rest 0:15 / 50m
(Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce).
Warm down
4 x 25m Backstroke Easy, rest 0:10 / 25m
(Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.)
4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
(Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body).
Wednesday 30 November 2011
Warm up
Skipping – 5 minutes
Russian gymnastic warm up – day 2 Upper-body pulling (5 sets)
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)
Core/low back (3 sets of)
Tuck L-hang x 30 seconds
Kettlebell swings x 10 (16/12 kg)
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)
Core/low back (3 sets of)
Tuck L-hang x 30 seconds
Kettlebell swings x 10 (16/12 kg)
WOD
For time:
100kg Deadlift, 21 reps
50 Squats
60kg Push press, 21 reps
100kg Deadlift, 15 reps
50 Squats
60kg Push press, 15 reps
100kg Deadlift, 9 reps
50 Squats
60kg Push press, 9 reps
For time:
100kg Deadlift, 21 reps
50 Squats
60kg Push press, 21 reps
100kg Deadlift, 15 reps
50 Squats
60kg Push press, 15 reps
100kg Deadlift, 9 reps
50 Squats
60kg Push press, 9 reps
Tuesday 29 November 2011
Tuesday 29 November 2011
Warm up
Run 800m
Russian gymnastic warm up – day 1
Upper-body pressing (5sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x
10 reps
Kettlebell deadlifts x10 reps
WOD
AMRAP 15min of:
10 Pull ups (alternate grip for each set)
10 Ring dips
20 Thrusters, 20kg bar
Run 800m
Russian gymnastic warm up – day 1
Upper-body pressing (5sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets):
Overhead squats x
10 reps
Kettlebell deadlifts x10 reps
WOD
AMRAP 15min of:
10 Pull ups (alternate grip for each set)
10 Ring dips
20 Thrusters, 20kg bar
Monday 28 November 2011
Monday 28 November 2011
Warm up
Run 800m
15min Ring work
Sprinters warm up
WOD
10 RFT of:
Run 100m (100% effort)
Rest 90sec
World-Track.orgRun 800m
15min Ring work
Sprinters warm up
WOD
10 RFT of:
Run 100m (100% effort)
Rest 90sec
Fancy a new bike?
Fancy a new bike but want something different? Check out what the guys at SaiGon Bike have to offer - whether it's new or a fixie they'll have somethng to suit!Sunday 27 November 2011
Terry Fox Run - Saigon 2011Nice morning out - 45 minutes each way on the bike from Thao Dien to Phu My Hung return with the run in between. Stopped for eggs then a smoothie after the race. Too bad the course was not gauged well. Run was only about 4 kms...however, that wasn't important as we were there to raise money for charity which was the real reason for the day out. 11,000 runners reportedly.
Courtesey of Matt at http://www.saigonsportinglife.com/
Friday 25 November 2011
Friday 25 November 2011
Warm up
5min Skipping
Russian gymnastic warm up - day 2:
Upper body pulling x 3
3 x kipping pull up attempts
5 x strict pull ups
Core x 3
10 x kettle bell swings
30sec L-sit hold
WOD - Michael
3RFT of:
Run 800m
50 Sit ups
50 Back extensions
5min Skipping
Russian gymnastic warm up - day 2:
Upper body pulling x 3
3 x kipping pull up attempts
5 x strict pull ups
Core x 3
10 x kettle bell swings
30sec L-sit hold
WOD - Michael
3RFT of:
Run 800m
50 Sit ups
50 Back extensions
Thursday 24 November 2011
Thursday 24 November 2011
Pool Session
Warm up
50m freestyle
50m Backstroke
50m Breastroke
Build up
100m freestyle kick
100m freestyle pull
Core
8x25m freestyle (25m
Easy, 25m Effort), rest 0:10/25m
2x50m Breastroke, rest 20/50m
100m Backstroke
100m Breastroke Kick
50m Butterfly Kick (Fins)
Warm-down
100m Freestyle Kick
50m Freestyle Pull
100m Breastroke Kick
50m Breastroke Pull
Warm up
50m freestyle
50m Backstroke
50m Breastroke
Build up
100m freestyle kick
100m freestyle pull
Core
8x25m freestyle (25m
Easy, 25m Effort), rest 0:10/25m
2x50m Breastroke, rest 20/50m
100m Backstroke
100m Breastroke Kick
50m Butterfly Kick (Fins)
Warm-down
100m Freestyle Kick
50m Freestyle Pull
100m Breastroke Kick
50m Breastroke Pull
Wednesday 23 November 2011
Wednesday 23 November 2011
Warm up
5min Skipping
Russian Gymnastics Warm-up - Day 1:
5 Rounds of:
3 x Handstand attempts
5 x Ring push ups
3 x 10sec tripod (or headstand)
WOD
50 Double unders
20 Burpee box jumps
40 Ground-to-overhead (clean + push press)
50 Toes-to-bar
40 Walking lunges, with 20kg plate
100m Sprint
5min Skipping
Russian Gymnastics Warm-up - Day 1:
5 Rounds of:
3 x Handstand attempts
5 x Ring push ups
3 x 10sec tripod (or headstand)
WOD
50 Double unders
20 Burpee box jumps
40 Ground-to-overhead (clean + push press)
50 Toes-to-bar
40 Walking lunges, with 20kg plate
100m Sprint
Monday 21 November 2011
Monday 21 November 2011
Burgener Warm UpWarm up
Run 800m
Burgener warm up
20 min ring work
WOD
7 RFT of:
10 Cleans
10 Alternate grip pull ups
Run 800m
Burgener warm up
20 min ring work
WOD
7 RFT of:
10 Cleans
10 Alternate grip pull ups
Tuesday 15 November 2011
Friday 18 November 2011
"8 mile tyre flip charity challenge. 7025 flips, 1405 each, 5 hours 19 minutes."
- Carl Amery with 4 other members of the Royal Army Physical Training Corps.
Warm up
800m Run
Russian gymnastic warm up – day 2
Upper-body pulling 3 sets of:
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)
Core/low back 3 sets of:
Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)
WOD
AMRAP 15min of:
10 tyre flips
Run 400m
20 push ups
Thursday 17th November 2011
WOD
Duration 30 -45 minutes
2 laps Freestyle
2 laps Kick
2 laps Freestyle
2 laps Kick
Build up (400m)
4x100m
Freestyle, Breastroke, Backstroke, Butterfly
Kick, Kick, Kick, Kick
Freestyle, Breastroke, Backstroke, Butterfly
Kick, Kick, Kick, Kick
Core (repeat 2x)(400)
2 laps Breastroke
2 laps Freestyle
2 laps Backstroke
2 laps Butterfly
2 laps Breastroke Kick
2 laps Freestyle Kick
2 laps Backstroke Kick
2 laps Butterfly Kick
Total 1200m
Wednesday 16 November 2011
CrossFit Little RockWarm up
5min skipping
Gymnastics warm up:
Bear crawl
Inch worm
Squat leaps
Walking lunges
One legged squats
Spiderman
WOD
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
5min skipping
Gymnastics warm up:
Bear crawl
Inch worm
Squat leaps
Walking lunges
One legged squats
Spiderman
WOD
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
Tuesday 15 November 2011
Nikolai AndrianovWarm up
Run 800m
Russian gymnastic warm up – day 1
Russian gymnastic warm up – day 1
Upper-body pressing (3 sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10
seconds
Legs (3 sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Technique/Skills: Squat Snatch
WOD - Amanda
9-7-5 reps for time of:
Legs (3 sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Technique/Skills: Squat Snatch
WOD - Amanda
9-7-5 reps for time of:
Muscle-up
50kg Squat snatch
If you can’t do full muscle-ups, do muscle-up progressions RX x 3
Or
21-15-9 reps for time of:
Pull ups
Ring dips
50kg Clean
50kg Squat snatch
If you can’t do full muscle-ups, do muscle-up progressions RX x 3
Or
21-15-9 reps for time of:
Pull ups
Ring dips
50kg Clean
Monday 14 November 2011
The CrossFit Games 2010Warm up
20min ring work
WOD
21-15-9 reps for time of:
120kg Deadlift
600mm box jump
120kg Deadlift
600mm box jump
Friday 11 November 2011
Friday 11 November 2011
Warm up
Russian Gymnastic Warm up - Day 2
Upper-body pulling - 3 sets of:
Kip attempts x 3Dead-hang pull-ups x 5 (band assisted if necessary)
Core/low back 3 sets of:
Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)
Kettlebell swings x 10 (16/12 kg)
WOD
For time:
Run 1600m
30 Handstand push-ups
Run 1600m
Run 1600m
30 Handstand push-ups
Run 1600m
Or
Run 800m
30 Push-ups
Run 800m
30 Push-ups
Run 800m
Thursday 10 November 2011
WOD
Recruit Intake 293Duration 30 -45 minutes
Distance 1400m
Distance 1400m
Warm up
2x 25m Any stroke
1x 50m Backstroke
1x100m Freestyle
2x 25m Any stroke
1x 50m Backstroke
1x100m Freestyle
Build up
4 x 50m
Backstroke
4 x 50m
Backstroke
Core (repeat 2x)
4x100m Freestyle swim
4x100m Freestyle swim
Warm down
4x50m Any stroke
4x50m Any stroke
Wednesday 9 November 2011
Wednesday 09 November 2011
wildmangorilla.comWarm up
Run 800m
Russian gymnastic warm up
Upper-body pressing (5sets)
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds x 3
Legs (3 Sets)
Overhead squats x 10 reps
Kettle bell dead lifts x 10 reps
WOD
AMRAP 15min of:
15 Chest to bar pull-ups
30sec L-sit hold
Run 800m
Russian gymnastic warm up
Upper-body pressing (5sets)
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds x 3
Legs (3 Sets)
Overhead squats x 10 reps
Kettle bell dead lifts x 10 reps
WOD
AMRAP 15min of:
15 Chest to bar pull-ups
30sec L-sit hold
Tuesday 8 November 2011
Tuesday 08 November 2011
Warm up
Gymnastic warm up
WOD
A
Weighted pull ups 2-2-2-2-2
B
AMRAP 15min of:
35 double unders
1 Snatch
Or
35 Double unders
5 Cleans
Or
35 Double unders
10 Deadlifts
If you can't do double unders, substitute 35 box jumps or 200m run.
Gymnastic warm up
WOD
A
Weighted pull ups 2-2-2-2-2
B
AMRAP 15min of:
35 double unders
1 Snatch
Or
35 Double unders
5 Cleans
Or
35 Double unders
10 Deadlifts
If you can't do double unders, substitute 35 box jumps or 200m run.
Monday 7 November 2011
Monday 07 November 2011
Closed!Due to the wet weather this morning we were unable to train as usual - please make sure that you have all provided up to date contact numbers so that we can let you know if training is cancelled to avoid a wasted trip to the gym.
If you are unsure whether the gym will be open please call to check before setting of.
The search is on for a new undercover or indoor site so we can train whatever ever the Vietanmese weather can throw at us - if you know of any suitable sites please let us know!
Friday 4 November 2011
Friday 04 November 2011
WOD - US Marine Core Semi-Annual Fitness Test
Pull-up.
The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are:
(1) This is not a timed event.
(2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.(1) This is not a timed event.
(3) Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Any assistance up to the bar will not be used to continue into the first pull-up.
(4) The bar must be grasped with both palms facing either forward or to the rear.(5) The correct starting position begins when the Marine’s arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.
(6) The Marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist.(7) One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Marine rest his chin on the bar.
(8) The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition will not count for score.(9) A repetition will be counted when an accurate and complete pull-up is performed.
Abdominal Crunch.
The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are:(1) 2-minute time limit.
(2) On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.(3) The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise. A single repetition consists of raising the upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the deck.
(4) The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting the buttocks is permitted.(5) An assistant may be used to hold a Marine's legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.
(6) A repetition will be counted when an accurate and complete abdominal crunch is performed.3.0 Mile Run.
The goal is for a Marine to complete the measured course as quickly as possible. The procedures are:(1) This is a timed event.
(2) On the command to start, the two Marines monitoring the event will start their watches simultaneously when the last Marine passes the starting point. The Command PT Representative will remain at the start/finish and the other monitor will take the safety vehicle (with communication capabilities) to the halfway point. Monitors will call out the split or finishing time as appropriate, as each Marine passes.I'll compile results and email them to all particants over the weekend.
Thursday 3 November 2011
Thursday 03 November 2011
Warmup
Navy Seal Workouts50m freestyle
50m Backstroke50m Breastroke
Build up
100m freestyle kick
100m freestyle pullCore
8x50m freestyle (25m Easy, 25m Effort), rest 0:10/50m
2x50m Breastroke, rest 20/50m100m Backstroke
100m Breastroke Kick50m Butterfly Kick (Fins)
Warm-down
100m Freestyle Kick
50m Freestyle Pull100m Breastroke Kick
50m Breastroke PullTotal – 1200m
Wednesday 2 November 2011
Wednesday 02 November 2011
Marathon girl or CrossFit Chick? Check out the video!
Warm up
Run 800m
Russian gymnastic warm up
Upper-body pressing (5sets)
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds
Legs (3 Sets)
Overhead squats x 10 reps
Kettle bell dead lifts x 10 reps
WOD – Wilmot
5 RFT of:
Run 100m
25 Push-ups
Monday 31 October 2011
Tuesday 01 November 2011
Warm up
Run 800m
Russian gymnastic warm up - day 1
Upper-body pressing - 5 rounds of:
Handstands x 3Ring push-ups x5
Tripod/frog stand x 10 seconds x 3
Legs - 3 rounds of:
Overhead squats x 10 repsKettlebell deadlifts x10 reps
WOD
5 RFT of:
Run 200m
20 pull ups
Run 200m
20 push ups
Run 200m
20 sit ups
Run 200m
20 squats
Friday 28 October 2011
Friday 28 October 2011
Walnut CrossFitWarm up
Run 800m
Animal crawls
WOD
A
Tyre pulls:
50m forwards
50m backwards
50m harness
B
AMRAP 5min of:
100kg deadlift
40kg push press
Wednesday 26 October 2011
Thursday 27th October 2011
Veteran Training Blog WOD
Times 4 (Effort 6-7)
50m Breastroke
Rest 10 secs
50m Freestyle
Rest 10 secs
50m Backstroke
Rest 10 secs
50m Butterfly
Rest 10 secs
Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs
Times 1 (Effort 5-6)
100m Freestyle Kick
Rest 10 secs
Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs
Times 1 (Effort 7-8)
100m Butterfly kick (fins)
Rest 10 secs
Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs
Times 1 (Effort 5-6)
100m Breastroke kick
Rest 10 secs
Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs
Times 4 (Effort 5-6)
50m Freestyle/Butterfly,
Rest 0:25/50m
Total 1500m
Wednesday 26th October 2011
Warm up
Russian gymnastic warm up - Day 2
Upper body pulling:
3 x kip attemps5 x dead hang pull ups
Back/core:
10 x tuck/L-hold10 x Kettlebell swings
WOD
3 RFT of:
40kg front squat x 21
20 hanstand push ups
30 sit ups
20 handstad push ups
Tuesday 25 October 2011
Tuesday 25 October 2011
Warm upRun 800m
Russian gymnastic warm up - day 1
Upper-body pressing - 5 rounds of:
Handstands x 3
Ring push-ups x5Tripod/frog stand x 10 seconds x 3
Legs - 3 rounds of:
Overhead squats x 10 reps
Kettlebell deadlifts x10 repsWOD - Crossfit Total
1 rep max of:
Deadlift
Back squatShoulder press
Monday 24 October 2011
Monday 24 October 2011
Warm up
Run 800m
Russian gymnastic warm up - day 1
Upper-body pressing - 5 rounds of:
Handstands x 3
Ring push-ups x5
Tripod/frog stand x 10 seconds x 3
Legs - 3 rounds of:
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Technique/Skills
Muslce up progressions
WOD
AMRAP 20min of:
Run 400m
10 pull ups
10 ring push ups
Run 800m
Russian gymnastic warm up - day 1
Upper-body pressing - 5 rounds of:
Handstands x 3
Ring push-ups x5
Tripod/frog stand x 10 seconds x 3
Legs - 3 rounds of:
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Technique/Skills
Muslce up progressions
WOD
AMRAP 20min of:
Run 400m
10 pull ups
10 ring push ups
Friday 21 October 2011
Friday 21 October 2011
Warm up
Run 800m
Kipping practice
WOD
5 RFT of:
5 Overhead squats, 30kg
10 Toes-to-bar
15 Hang cleans, 20kg
20 double unders
Thursday 20 October 2011
8 x 25m any stroke, steady pace
Build up
2 x 100m Breastroke Pull with Buoy, rest20/100m
2 x50m Freestyle Swim, rest 10/50m
1 x 100m Breastroke, 2 kicks, 1 arm stroke, rest 20/100m
Core
4 x 50m Backstroke Swim, rest 15/50m
4 x 50m Butterfly kick with fins, arms by sides, rest 20/50m
2 x 100m Backstroke
Warm down
2 x 50m Freestyle Easy
2 x 50m Back Easy
Total - 1400m
Thursday 20 October 2011
Wednesday 19 October 2011
Wednesday 19 October 2011
Warm up
5min skipping
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
Technique
Air squats
WOD
AMRAP 20min:
5 pull ups
10 wall ball shots, 5kg
15 kettlebell swings, 16kg
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