Tuesday 01 November 2011

Linford Christie

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

Monday 31 October 2011

Field Thrusters

Warm up

5min skipping

Spealler warm up

WOD

Thrusters 2-2-2-2-2-2-2

Friday 28 October 2011

Walnut CrossFit

Warm up

Run 800m

Animal crawls

WOD

A

Tyre pulls:
50m forwards
50m backwards
50m harness

B

AMRAP 5min of:
100kg deadlift
40kg push press

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

CrossFit Moncton

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

Laos Cycle

http://vimeo.com/31032352

Tuesday 25 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

WOD - Crossfit Total

1 rep max of:

Deadlift

Back squat

Shoulder press

Monday 24 October 2011

Birthday shoes

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

Friday 21 October 2011

Crossft Jozi

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

Warm up
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

Relocating!

Crossfit Saigon will be relocating soon!

Watch this space for more details!

Wednesday 19 October 2011

http://www.medicineballs.com/

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

Tuesday 18 October 2011

Watch me puke!

Warm up

Run 800m

Russian gynmastic warm up - day 1

Upper body pressing - 5 rounds of:

3 x kickup to handstand

5 x ring push ups

3 x 10 sec tripod

Legs - 3 rounds of:

10 x overhead squat

10 x kettlebell deadlift

WOD

5 RFT of:

15 thrusters, 40kg

15 burpees

Monday 17 October 2011

http://media.crossfit.com/cf-video/cfj-nov-05/snatch.wmv

Warm up

Run 800m

Russian gynmastic warm up - day 1

Upper body pressing - 5 rounds of:
3 x kickup to handstand
5 x ring push ups
3 x 10 sec tripod

Legs - 3 rounds of:
10 x overhead squat
10 x kettlebell deadlift

WOD

21-15-9 reps of:
Box jumps, 600mm
Snatch, 40kg
Chest to bar pull ups

Friday 14 October 2011

The world your a gym

Warm up

Russian gymnastic warm up - Day 2

Upper body pulling:

3 x kip attemps

5 x dead hang pull ups

Back/core:

10 x tuck/L-hold

10 x Kettlebell swings

WOD

AMRAP 20min of:

Run 400m

10 L-pull ups

15 Deadlifts, 60kg

20 Sit ups with 5kg medicine ball

Thursday 13 October 2011

Crossfit Pori

WOD

Times 4 (Effort 6-7)
50m Breastroke
Rest 10 secs
50m Freestyle
Rest 10 secs
50m Backstroke
Rest 10 secs
50m Butterfly or Freestyle
Rest 10 secs

Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs

Times 1 (Effort 5-6)
100m Freestyle
Rest 10 secs

Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs

Times 1 (Effort 7-8)
100m Breastroke, butterfly or backstroke – no freestyle!
Rest 10 secs

Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs

Times 1 (Effort 5-6)
100m Freestyle kick
Rest 10 secs

Total swim - 1200m

Wednesday 12th October 2011

Warm Up

Run 800m

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

WOD

For time:
25 Walking lunge steps 20
Pull-ups 50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 30kg
30 Sit-ups
20 Hang squat cleans
25 Back extensions
30 Push-ups

Multi-stage Fitness Test

Tuesday 11 October 2011

What is Crossfit?

Warm up

600m Run
Inchworm
Walking Lunge
Reverse Lunge
Walking one legged squat
Spiderman crawl
Core work – Hollow body drills

WOD

A

Multistage fitness assessment – 20m (Beep Test)

B

Modified “Mischelle”

5 RFT of:

Run x 100m

Squat x 20

Wall ball shots x 20

**You must complete 45 burpees within the WOD at any time**

Friday 07 October 2011

Warm up
Run 800m

Russian gymnastic warm up - day 1:

Upper-body pressing:
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps

WOD

AMRAP 7 minutes of:
40kg Thruster, 3 reps
3 Chest to bar Pull-ups
40kg Thruster, 6 reps
6 Chest to bar Pull-ups
40kg Thruster, 9 reps
9 Chest to bar Pull-ups
40kg Thruster, 12 reps
12 Chest to bar Pull-ups
40kg Thruster, 15 reps
15 Chest to bar Pull-ups...

This is a timed workout - if you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

Monday 10 October 2011

Welcome to Carlos from Hyperfit USA - thansk for stopping by!

Warm up

Russian gynmastic warm up - day 1

5 rounds of:
3 x kickup to handstand
5 x ring push ups
3 x 10 sec tripod

3 rounds of:
10 x overhead squat
10 x kettlebell dedlift

WOD

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Thursday 06 October 2011

WOD

5x50m Sprint freestyle (Change strokes as desired)
Rest with 30 seconds (hydrate if needed)

100m kick
100m pull with buoy
100m pull with buoy and paddles
100m swim with paddles
100m swim with paddles and fins
100m swim with fins
150m swim

50m breastroke kick
50m sprint freestyle
50m breastroke
50m sprint freestyle

Total – 1200m

Wednesday 05 October 2011

Warm up

800m run

25m each of:
Inchworm
Walking lunge
Reverse lunge
Walking one legged squat

Core work:
Hollow-body drills

Upper-body pressing:
Kick up to handstand x 3
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs:
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps

WOD - Jeremy

21-15-9 reps of:
35 kg Overhead squats
Burpees

Tuesday 4th October 2011

Warm up

Run 800m
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders
Technique/Skills: Back squat

WOD

5 RFT of:
15 Ring rows
15 Ring push ups
15 reps Body weight back squat

Set up rings and box such that heels are at the height of the bottom of the rings.

Monday 3rd October 2011

http://orangecoastcrossfit.com/

Warm up
2 rounds of:
20 double unders
20 box jumps, 600mm
20 kettlebell swings, 20kg

Technique:
Squat clinic

WOD
For time:
1km run
20kg thruster, 50 reps
30 pull-ups