Saturday 300411

Quite a tough workout this morning. It had us all staggering around during and after.
Much like Zombies. So here is an appropriate food pyramid.

21-15-9
KB Swings
Ring Push Ups
Dead Lifts
Pull Ups

Friday 290411

Games Workout 11.6
In 7 minutes, see how far you get up the ladder.
Count total reps
3 thrusters
3 c2b pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
12 thrusters
12 c2b pull ups
Etc

Thurs 280411

400m swim
200m farmers walk
100m kick
50 squats
100m shackles
50 KB Fig. 8's
100m pull bouy
30 ring dips
400m swim

Tues 260411

CrossFit Games WOD 11.5

AMRAP 20 mins
5 Power Cleans
10 Toes 2 Bar
15 Wall Balls

ANZAC Day

Gym closed.
I will be there at 5.45 with the keys but am going through to the dawn service.

Lest we forget

Sat 230411

Reebok Chipper
20 Walking Lunges
20 pull ups
20 tyre jumps
Tyre Pull
20 double unders
20 ring dips
20 toes to bar
Tyre pull
20 kb swings
20 sit ups
20 squats
Tyre pull

Friday 220411

A) max ring dips

B) Annie
50-40-30-20-10
Double unders
Sit ups

Thurs 210411

15 shoulder press
400m
15 push press
400m
15 push jerk
400m

Tuesday 190411

A) Muscle Up Progressions

B) 3 RFT
Tyre Pull
10 Handstands
15 Wall Balls
20 KB Swings

Monday 180411

A) POSE running drills

B)
20 KB Squat Clean
20 KB Snatch
800m
20 KB Snatch
20 KB Squat Clean

Sign Stolen?

Who knows at this stage? Conspiaracy theories abound. Souvenir hunters? Rival gymnasiums? Police exacting a tax for it's return? Someone just fucking with me?

Gym still open.

Sat 160411

5.2km run then
10 rounds
50m swim
20 squats

Fri 150411

A) 3 sets Max Pull ups
rest 2 minutes between sets

B) 15 AMRAP
5 Cleans
10 Toes 2 Bar
20 Double Unders
200m Run

Thurs 140411

5 RFT
10 tyre flip jump throughs
10 ring push ups
10 KB PP

Tuesday 120411

A) Max KB Swings in 3 minutes

B) 15-12-9
OHS
Burpees (yay!)

I'm Back

Indonesia was awesome.

Thanks Matt for taking and programming the sessions while I was away.

Tues 050411

21-15-9
Wall balls
Lunges
Double unders

Mon 040411

21-15-9
KB swings
Push press
Box jumps

Sat 020411

21-15-9
Dead lift
Toes 2 bar
Box jump

Thursday 310311

10 min AMRAP
30 double unders
15 power snatch

Wednesday 300311

75 50 25 squats
50 35 20 pull ups
20 15 10 ring dips
Or
50 35 25
35 25 15
20 15 10
Or
35 25 15
25 15 10
20 10 5

Tuesday 280311

15 min AMRAP
200m
15 Cleans
15 Pull Ups

Monday 270311

21-15-9
Push Press
KB Swing
Tyre pull each round