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!
Wednesday 31 August 2011
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.
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
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
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:
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
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
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
Tuesday 30 August 2011
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
Animal crawls
WOD
Run 1 mile
21 clean and press
Run 800m
21 clean and press
Run 1 mile
Thursday 25 August 2011
Wednesday 24 August 2011
Wednesday 24 August 2011
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
Tuesday 23 August 2011
Warm upSpealler 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
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
Friday 19 August 2011
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:
Thursday 18 August 2011
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
Wednesday 17 August 2011
Warm up25m 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
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
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
Friday 12 August 2011
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
Wednesday 10 August 2011
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 9 August 2011
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 8 August 2011
Monday 08 August 2011
Warm upRun 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 5 August 2011
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
Wednesday 3 August 2011
Thursday 04 August 2011
Pool Session100m 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 2 August 2011
Tuesday 02 August 2011
Warm up5min 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 1 August 2011
Monday 01 August 2011
Warm upRun 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
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