5 RFT
10 tyre flip jump throughs
10 ring push ups
10 KB PP
Thursday, 14 April 2011
I'm Back
Indonesia was awesome.
Thanks Matt for taking and programming the sessions while I was away.
Thanks Matt for taking and programming the sessions while I was away.
Wednesday 300311
75 50 25 squats
50 35 20 pull ups
20 15 10 ring dips
Or
50 35 25
35 25 15
20 15 10
Or
35 25 15
25 15 10
20 10 5
50 35 20 pull ups
20 15 10 ring dips
Or
50 35 25
35 25 15
20 15 10
Or
35 25 15
25 15 10
20 10 5
Sunday, 27 March 2011
Le Fruit Mui Ne Triathlon
Training is beginning in earnest for the triathlon in Mui Ne on May 21 2011 in Mui Ne.
It is run by Viet Adventure, the same crazy guys that brought you the awesome Madagui Trophy.
8 weeks to go.
Latest
Just to bring you all up to speed. It's no secret that my family and I are moving on to Zurich (not pictured above). Great opportunities at well recognised and established International School made it too tough to say no. I can't lie that the outdoor opportunities in Switzerland tipped the balance. The snowboarding, hiking and mountain biking will be superb. We move there in August.
The future of CrossFit Saigon?
I am proud to say that I have introduced CrossFit, the sport of fitness, to HCMC. When I leave, each person that has worked out at CFS will never workout the same way as they did before, and I can't take that with me. It's yours to keep. You're welcome. I can't fit it all in the shipping container anyway. Memories like Matt and Fleur sprinting to ring the bell first after the workout will stay with me.
Schedule for the next 3 months.
It seems doing 6 workouts a week and keeping a full time job as a PE teacher in the Saigon hot/dry season is a little more physically challenging than I planned. I'm going back to the old schedule of the mid week rest day.
Mon-Tues & Thurs, Fri, Sat. Weekdays 5.45am Saturday 7am
Yes it is also true that playing in the Saigon International Darts League on Tuesday nights played a factor in determining this rest day.
Additional training times in the evenings will be starting after Easter. These will be focusing on longer duration run, swim & cycle for some event specialisation leading up to the Le Fruit Mui Ne Triathlon
Easter Timetable
I going on an family holiday over Easter to Gili Trawangan (see photo) and the gym will be (nominally) closed from 1- 10 April. If you want to still workout at that time we will have to schedule something in ahead of time. There are a couple of sets of keys to the yard and container about. Get in touch with me and we can sort it out.
The End?
The last day of school is 22nd June. I'm around for a couple of days after and then.......
Thurs 230311
A) max ring push ups in 3 min
B) AMRAP 10 mins
Bear Complex
Power clean
Front squat
Push press
Back squat
Push press
Wednesday, 23 March 2011
Rant
Robbed of my electronic offsider and subsequent poor Internet connection through a recent forced house move has made updating the blog difficult. Writing long sentences I can still do. Enjoy the update.
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
Subscribe to:
Posts (Atom)