Long Weekend

Crossfit will be open as usual for training this Friday and Saturday we will do a final 10km run as part of our preparation for the Hoi An Triathlon.

Hope to see you there!

Friday 02 September 2011

Warm up
Deep lunge (hip stretch)
High kicks (Hamstring stretch)
A-Skip (Knee high Skip)
B-Skip (Knee high skip/flick leg out)
Ankling (fast)
Alternating quick knee
Lateral step overs

WOD

Today's WOD is from the CrossFit Games Open 11.2 - 424 sems to be the target to beat!

AMRAP in 15 mins:
Dead lift (80kg), 9 reps
Pushups, 12 reps
Box jumps (24” box), 15 reps

Thursday 01 September 2011

Pool Session

Warm up:
4 laps any stroke

WOD:
4 laps Freestyle (100m)
4 laps Freestyle kick (100m)
4 laps Freestyle arms (100m)
8 laps Fr/Br (200m)
4 laps mix (Fr,Br,Bk,Fly) (100m)
4 laps Breastroke legs (100m)
4 laps Breastroke (100m)
4 laps Breastroke arms (100m)
4 laps Freestyle (100m)
2 laps of each (Bk,Br,Fr, torpedo) (200m)
8 laps Fr/Br (200m)
4 laps Freestyle, 1 slow, 1 fast x2

Wednesday 31 August 2011

Interesting article on kipping versus strict pullups:

http://physicalliving.com/kipping-pullups-vs-deadhang-pullups-where-do-we-draw-the-line-between-strict-deadhang-pullups-and-kipping-pullups/

Warm up:
Run 400m
25m knee raises
20 push ups
25m toe touches
20 push ups
25m walking lunges with hip rotoations
20 push ups
25m jumoing squat leaps
20 push ups

WOD:
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Tuesday 30 August 2011

Abbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Warm up

5min skipping
Animal crawls

WOD

Run 1 mile
21 clean and press
Run 800m
21 clean and press
Run 1 mile

Thursday 25 August

Pool Session

Wednesday 24 August 2011

http://www.smart-diner.com/

Warm up
5min skipping
Shoulder mobility

WOD
AMRAP 15min of:
10 pull ups
15 push press, 40kg
20 ring dips
25 kettlebell swings, 20kg

Tuesday 23 August 2011

Warm up
Spealler routine

WOD

A

Run 1 mile for time

B

AMRAP 15min of:

9 deadlifts, 60kg

12 push ups

15 box jumps, 600mm

Monday 22 August 2011

What do you think?

Found some intersting ideas on what is and is not fit here: http://www.hamfit.com/

Warm up
Run 400m

10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 double unders

Medicine ball cleans technique
http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv

WOD
RX
60 burpees
50 sit ups
40 kettlebel swings
30 pulls ups
20 hanstand push ups

Scale 1
40 burpees
35 sit ups
30 kettlebel swings
25 pulls ups
20 box push ups

Scale 2
30 burpees
25 sit ups
20 kettlebel swings
15 pulls ups
20 push ups

Saturday 20 Augsut 2011

Run 5km

Friday 19th August2011

Not quite what I had in mind when I programmed muscle up progressions!

Warm up

Run 400m

10 pull ups

10 push ups

10 sit ups

10 back extensions

10 ring dips

10 double unders

Musle up progessions

WOD

4RFT of:

7 muscle ups

15 deadlifts

30 walking lunges

If you cannot do muscle ups, substitute them for pull ups and rings dips - depending on your ability you can do 2-4 pull up/dip combination for each muscle up.

Have a look at the Beast Skills website for a good tutorial on how to perform a muscle up and some tips on progression exercises:

http://www.beastskills.com/tutorials/tutorials/53

Thursday 18 August

Pool Session

WOD

5x50m
10sec rest between sets

4x100m
20sec rest between sets

3x150m
30sec rest between sets

2x200m
40sec rest between sets

1x250m

Swim the first set of 50’s at 90% effort – try and hold the same pace throughout the session.

Wednesday 17 August 2011

Warm up

25m butt kicks
25m knees up
25m walking kunges with hip rotation
20 push ups
20 squats

WOD

10 RFT of:
100m
Rest 90 sec

Never underestimate the importance of warming up correctly! There were some twinges felt this morning by a few of us that might have been prevented with a longer, more thorough warm up.

http://www.elitetrack.com/blogs/details/4072/

http://www.ehow.com/how_4489349_warm-up-before-sprinting.html

Tuesday 16 August 2011

Warm up
Run 400m
Skip 5min
Shoulder warm up

WOD
Shoulder press for max weight 3-3-3-3-3-3-3

Monday 15 August 2011

Warm up
Run 400m

10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders

Shoulder mobility:
http://www.maxworkouts.com/blog/comments/6-shoulder-mobility-exercises/

WOD
5 RFT of:
20 back squats, 60kg
20 box push ups

There are loads of good instructional videos avaiable online for proper squatting technique. Below is a link to one I found particularly good:
http://www.youtube.com/watch?NR=1&v=WDa34zWwMgA

Saturday 13 August 2011

Triathlon Training

Run 5km

or

Swim 2km

Friday 12 August2011

Warm up
Run 400m

10 pull ups
10 push ups
10 sit ups
10 ring dips
10 squats
10 doule unders

10min handstand practice

WOD

RX
Run 400m
15 snatchs
9 handstand push ups

Scale 1
Run 400m
15 cleans
20 box push ups

Scale 2
Run 400m
15 deadlifts
25 push ups

Thursday 11 August 2011

Pool Session

Wednesday 10 August 2011

Warm up
Run 400m

2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders

Hip and shoulder mobility

Techinical
Medicine ball clean skils

WOD
3-3-3-3-3

Cleans
http://www.youtube.com/watch?v=zSE4hnVDREY&feature=related

or

Snatch
http://www.youtube.com/watch?v=o5F7X-UBETE

Tuesday 09 August 2011

Warm up
5min skipping

25m butt kicks
25m knee raises
25m walking lunge with hip rotation
20 push ups
20 squats
20 hip/torso rotations

WOD
RX
9 muscle ups
15 burpee pull ups
21 pull ups
Run 800m

Scale
15 ring dips
15 burpee
15 pull ups
Run 400m

Monday 08 August 2011

Warm up
Run 400m

10 pull ups
10 push ups
10 sits ups
10 back extensions
10 ring dips
10 squats
10 double unders

Shoulder mobility:
http://www.maxworkouts.com/blog/comments/6-shoulder-mobility-exercises/

WOD
21-15-9 of:
Overhead squats
Sumo dealift with high pull

Finisher
10 Turkish-get-ups (5 each hand)

Check out the the videos below for pointers on safe execution and technique:

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

http://media.crossfit.com/cf-video/Overhead_Squat.wmv

http://media.crossfit.com/cf-video/CrossFitJournal_RachelMedina_SDHPpre.wmv

Friday 05th August2011

Warm up

5min skipping

25m walking knee raises

20 push ups

25m walking toe raises/touches

20 push ups

25m walking lunges with hip rotation

20 push ups

25m jumps squats

20 push ups

WOD - Helen
Run 400m
21 kettlebell swings
12 pull ups

Finsher
10 Turkish-get-ups

Thursday 04 August 2011

Pool Session
100m breastroke
100m breastroke kick
100m breastroke
100m breastroke pull (arm only)
100m freestyle kick
100m freestyle "catchup drill"
100m freestyle
100m breastroke kick
50m freestyle
50m breastroke
50m backstroke
50m freestyle - sprint

Wednesday 03 August 2011

Thanks to Fran from Crossfit Chicago who stopped by today for a session.

Warm up

Run 800m

Spealler routine

WOD

50m walking lunge

50 sit ups

50 box jumps, 600mm

Tuesday 02 August 2011

Warm up
5min skipping

2 rounds of:
10 pull ups
10 ring dips
10 sit ups
10 push ups
10 back extensions

WOD
Deadlift for max weight:
3-3-3-3-3

There are loads of good instructional videos available on the web - below I have provided links to some of those on the main Crossfit site but a quick google search will provide more information.

http://media.crossfit.com/cf-video/CrossFit_DeadliftIntro.wmv

http://media.crossfit.com/cf-video/CrossFitAgainFaster_OnePDeadlifting.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAnatomy.wmv

Monday 01 August 2011

Warm up
Run 400m

Spealler routine:
http://journal.crossfit.com/2011/03/spealwarmup.tpl

10min Handstand practice

WOD - Cindy
AMRAP 20min of:
5 Pull ups
10 Push ups
15 Push ups