A) OHS 3-3-3-3-3
B) 3 RFT
200m
6 pull ups
10 KBS
Wednesday, 23 March 2011
Saturday, 12 March 2011
Saturday 120211
Dirty 30
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders
Thursday, 10 March 2011
Update
Well, I've had better weeks.
The 'incident' at our house has left us 4 laptops lighter. Don't mention the war! Updating the website has been impossible. I am working off a new ipad so some glitches exist but I'm working on it. Workouts have continued each day and thanks to the faithful that have kept coming along.
Madagui Trophy was a lot of fun. Matt, Cheryl, Shaun and I faced some tough challenges in what was supposed to 4-6 hours of racing. If Matt had partner that was up to his ability he would have won, alas he was stuck with me and we (I) finished an exhausted 4th in 7 hours 9 minutes. Shaun picked up 2 punctures and finished shortly behind us. He can feel like he was robbed. Cheryl cut her foot before the start and soldiered through 9 hours. Impressive heart shown there. I'll post some photos soon.
The 'incident' at our house has left us 4 laptops lighter. Don't mention the war! Updating the website has been impossible. I am working off a new ipad so some glitches exist but I'm working on it. Workouts have continued each day and thanks to the faithful that have kept coming along.
Madagui Trophy was a lot of fun. Matt, Cheryl, Shaun and I faced some tough challenges in what was supposed to 4-6 hours of racing. If Matt had partner that was up to his ability he would have won, alas he was stuck with me and we (I) finished an exhausted 4th in 7 hours 9 minutes. Shaun picked up 2 punctures and finished shortly behind us. He can feel like he was robbed. Cheryl cut her foot before the start and soldiered through 9 hours. Impressive heart shown there. I'll post some photos soon.
Tuesday, 1 March 2011
Tuesday 010311
A) CFWU 2 rounds
B) Burgener Warm Up
C) Max Ring Dips in 1 min.
D) 10-9-8-7-6-5-4-3-2-1
Ring Push Ups
Pull Ups
Friday, 25 February 2011
Thursday 240211
A) CFWU 2 rounds
B) Burgener Warm Up
C) Goat Volume Training
D) 3 RFT
10 KB Swings
10 Box Jumps
Wednesday 230211
A) CFWU 2 rounds
B) Burgener Warm Up
C) HSPU practice
D) 3 Rounds For Time
10 KB Push Press
50 Squats
Tuesday, 22 February 2011
Tuesday 220211
A) CFWU 2 rounds
B) Burgener warm up
C) Clean practice
D) AMRAP in 20 mins
5 Cleans
10 Pull Ups
15 Wall Balls
Monday, 21 February 2011
Monday 210211
A) CFWU 2 rounds
B) Handstand practice
C) Shoulder mobility/ Burgener Warm Up
D) 'Annie'
50-40-30-20-10
Double Unders
Sit Ups
Friday, 18 February 2011
Thursday, 17 February 2011
Wednesday 160211
A) CFWU 2 rounds
B) Burgener Warm-up
C) Pull-up or HSPU Volume Training
Choose one of the following rep schemes for the 20 minute workout.
4x2 + 16x1
13x2 + 7x1
20x2
5x3 + 15x2
12x3 + 8x2
Tuesday, 15 February 2011
Monday, 14 February 2011
Friday, 11 February 2011
Thursday, 10 February 2011
Wednesday, 9 February 2011
Tuesday, 8 February 2011
Friday, 4 February 2011
Madagui Trophy
Training now for the Madagui Trophy.
An Adventure Race through the Vietnam Jungle sound like fun?
Join us for training and check out the Viet Adventure website for more info.
Closed for TET Holiday
I'm away for the week in Hong Kong and Dubai visiting friends during the TET holiday.
I'll be opening again on Tuesday morning 8th February.
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