Tuesday 31 January 2012

Watch me puke!

Warm up

5min Skipping

Inchworm
Walking Samson lung - forwards
Walking Samson lung - backwards
One legged walking squats

Core work - hollow body skills

WOD

5 RFT of:

20 Burpees
Run 200m (optional 20kg sandbag carry)
20 Squat jumps
Run 200m

Monday 30 January 2012

Beast Skills

Warm Up

Run 800m

20m Walking lunges
20 Push ups
20m Broad jumps
20 Squats
20m Bear crawl
10 Burpees

WOD

5 Muscle ups
10 Deadlifts, 80kg
20 Sit ups
50m Sprint

Holiday Opening Times

Please note that we will be closed from the 20th January until the 29th January inclusive, opening again on the 30th January.

We wish you all a very happy New Year!

Thursday 19 January 2012

WOD

100m Kick
25m Freestyle, no breathe
25m Recovery
100m Pull
25m Freestyle, no breathe
25m Recovery

Wednesday 18 January 2012

CrossFit speciality courses

Warm up

Run 800m
Spealler routine
Animal crawls

Strength

Weighted push ups 1-1-1-1-1

WOD

3 RFT of:

30 Snatches, 35kg
30 Thrusters, 20kg

Tuesday 17th January 2012

Dame Kelly Holmes

Warm up

30sec Double unders
30sec Dead hang
10 Pull ups
30sec Double unders
10 Burpees
30sec Double unders
2 Rounds planks walk

Medicine ball clean practice

WOD

3 RFT of:

Run 800m
Rest 2 min between each run.

Dame Kelly Holmes 2004 Olympic gold medal time of one minute 56.38 seconds puts our efforts into perspective!

Monday 16 January 2012

Warm up

50m Walking lunge
30 push ups
50m Broad jumps
30 Squats
50m Bear crawl
30 Burpees

Snatch practice

WOD

100m walking lunge, with 20kg plate held overhead. Ensure the arms are locked out and the knee touches the floor on each kunge.

If you stop to rest, drop the plate or fail to touch the knee to the ground in each lunge 15 penalty push ups are given.

For each repeated infraction, the penalty is increased by 5 each time - 20, 25, 30...

Friday 13 January 2012

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 - Manion

7 RFT of:

20 Backsquats, 50kg
400m Run

Thursday 12 January 2012

Duration 30-45 mins
Distance 1400m
Pool length 25m

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, rest 0:30 / 100m
2 x 100m Freestyle Swim, rest 0:15 / 100m
2 x 100m Breaststroke Swim, rest 0:30 / 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 11 January 2012

Warm up

Skipping – 5 minutes

Beginner

2 x 30 push-ups
2 x 25 Ring rows
3 x 15sec L-sit or tuck hold

Advanced

2 x 20 Pseudo Planche Push-ups
2 x 20 Weighted ring rows (with box)
3 x 20s L-sit hold

WOD - Barbara

5 RFT of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Tuesday 10 January 2012

Warm up

3RFT of:

Run 400m
20sec Tuck hold
15 Thrusters (one third of body weight)
7 Ring dips

WOD

21 Pull ups
21 Handstand push ups
18 Pull ups
18 Handstand push ups
15 Pull ups
15 Handstand push ups
12 Pull ups
15 Handstand push ups
12 Pull ups
12 Handstand push ups
9 Pull ups
9 Handstand push ups
6 Pull ups
6 Handstand push ups
3 Pull ups
3 Handstand push ups

Monday 09 January 2012

Warm up

Russian gymastic warm up – Day 1

Beginner

Upper-body pressing (5 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps

Intermediate minus

Upper-body pressing (5 sets):
HSPU x 5 reps (scale depth as required)
10-20sec Frog stand

Legs (3 Sets):
Pistols x 5 reps (each leg)
Hip Extensions x 10 reps (partner with a box)

WOD

5 RFT of:

400m Run
20 Deadlifts, 60kg
20 Push ups
10 Deadlifts, 60kg
10 Push ups

Saturday 07 January 2012

CrossFit San Ramon

Warm up

30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold

WOD - DT

Five rounds for time of:

60kg Deadlift, 12 reps
60kg Hang power clean, 9 reps
60kg Push press, 6 reps

Friday 06 January 2012

CrossFit Brunswick

Warm up

Russian gymastic warm up – Day 1

Beginner:

Upper-body pressing (5 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps

Intermediate minus:

Upper-body pressing (5 sets):
HSPU x 5reps (scale depth as required)
10-20sec Frog stand

Legs (3 Sets):
Pistols x 5 (each leg)
Hip Extensions x 10 reps (partner with a box)

WOD - Helen

3 RFT of:

Run 400m
20kg Kettlebell X 21 swings
12 Pull-ups