Monday 14 May 2012

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.


Warm up

Run 400m

Spealler warm up

Skills – Power / speed

Box jumps –start at 600mm and add plates until max height is achieved (be careful!)

5 x 100m Sprints for time

WOD – Ricky

AMRAP 20min of:

10 Pull-ups
70kg Deadlift, 5 reps
60kg Push-press, 8 reps

Friday 11 May 2012

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Warm up

5min Skipping

Spealler warm up

WOD – Hidalgo

For time:

Run 2 miles
Rest 2 minutes

60kg Squat clean, 20 reps
20 Box jump, 600mm box
20 Walking lunge steps with 20kg plate held overhead
20 Box jump, 600mm box
60kg pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

Thursday 10 May 2012

Olympics Fever!

Swim (1.2km)

4 x 50m Freestyle/backstroke

2 x 100m Freestyle (65%), rest 20 sec

6 x 50m Kick Freestyle/butterfly (65%) 45 sec rest

4 x 50m Breastroke

2 x 100m non-stop freestyle (60%)

2 x 50m easy (stroke choice)

Triathlon Training

Record total time:

10 lengths swim

1 length underwater (use fins if needed)

9 lengths swim

1 length underwater

8 lengths swim

1 length underwater

7 lengths swim

1 length underwater

6 lengths swim

1 length underwater

5 lengths swim

1 length underwater

4 lengths swim

1length underwater

3 lengths swim

1 length underwater

2 lengths swim

1 length underwater

1 length swim

Wednesday 09 May 2012

Check out Mike's Gym for loads of good information on the Olympic lifts.

Warm up

Run 800m

Partner gymnastics exercises

Shoulder/hip/hamstring mobility exercises

Skills

The Burgener warm up is a series of skill transfer exercises that builds "muscle memory" for the Olympic lifts. Download the CrossFit Journal article here:

Burgener warm up

WOD

5 RFT of:

9 Deadlifts
6 Hang power snatches
3 Overhead squats

Or

9 Deadlifts
6 Hang power cleans
3 Front squats

Use the same 60kg bar for the whole WOD.

Tuesday 08 May 2012

CrossFit Crave

Warm up

Run 800m

Animal crawls (frog / bear / inchworm / crab / duck)

Skills

Handstand practice

WOD

AMRAP 20min of:

18 Box jumps, 600mm box
15 Toes to bar
12 Pull-ups

Monday 07 May 2012

Warm up

30 Sec Double unders

Push up hold / 20 push ups

30 Sec Double unders

Squat / 20 squats

30 Sec Double unders

Hollow hold / 20 sit ups

30 Sec Double unders

(Keep score of the double unders on each round – try and beat the last count you get the rhythm).

Strength

Snatch balance 5-5-5-5-5

(Start light and concentrate on technique)

Or

Front squat 5-5-5-5-5

WOD

For time:

10 Muscle-ups (20 muscle progressions / 30 pull ups & 30 ring dips)
30kg Push press, 100 reps
Run 1mile

Friday 04 May 2012

Warm up 

5min Skipping

Burgener warm up

Clean / snatch practice 

WOD

For time:
 

Run 1000m
100 Push-ups
60kg Snatch, 10 reps
or 60kg Clean & press, 10 reps

Thursday 03 May 2012

WOD

1400 meters for time:

200 meters kick
200 meters with buoy
200 meters with buoy and paddles
200 meters with paddles only
200 meters with paddles and fins
200 meters with fins
200 meters swim

Wednesday 02 May 2012

Warm up

3RFT of:

Run 200m
Tuck hold (30 sec rings)
15 Kettle bell swings

Technical skills

Clean practice

WOD

21-15-9 reps for time of:

60kg Clean
GHD sit-up

Tuesday 01 May 2012

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Warm up

WOD - Michael

3 RFT of:

Run 800m
50 Sit ups
50 Back extensions

Monday 30 April 2012

Closed - Public Holiday

27 April 2012

Warm up

Run 800m
Animal crawls
Spealler routine

WOD

A

Your choice of squats for max weight:

3-3-3-3-3

B

4 RFT of:

21 Sandbag get-ups, 20kg
Run 400m

26 April 2012

25 April 2012 - ANZAC Day

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Warm up

Run 800m

Techincal skills

Sumo-deadlift with hi-pull

Thrusters

WOD – WOOD

5 Rounds for time of:

Run 400m
10 Burpee box jumps, 24" box
40kg Sumo-deadlift high-pull, 10 reps
40kg Thruster, 10 reps
Rest 1 minute

24 April 2012

Warm up

Run 800m

Technical skills

Medicine ball cleans

Push press

WOD

Seven rounds for time of:
60kg Clean, 3 reps
60kg Push press, 4 reps

Monday 23 April 2012

Outlaw CrossFit

Warm up

30sec Double unders
30sec Squat hold + 10 Squats
30sec Double unders
30sec Push up hold + 10 Push ups
30sec Double unders
30sec Hollow hold + 10 Sit ups

Techincal skills

Deadlifts

WOD

AMRAP 20min of:

Run 400m
21 Deadlifts, 70kg

Friday 20 April 2012

Warm up

AMRAP 10min of:

Run 200m

20 Sandbag get-ups

WOD

Using a shuffled pack of cards, flips them one at a time and perform excersies and reps as follows:

Number cards - reps as shown

Face card - 10 reps

Ace - 11 reps

Joker - Run 400m

Hearts - Burpees

Dimaonds - Mountain climbers

Spades - Flutter kicks

Clubs - Sit ups

Thursday 19 April 2012

Warm up

50m Freestyle kick
25m Underwater swim
25m Recovery
50m Breastroke kick
25m Underwater swim
25m Recovery
50m Freestyle pull
25m Underwater swim
25m Recovery
50m Buterfly kick
25m Underwater swim
25m Recovery

Core

10x 100m Medly (freestyle/breastroke/backstroke/butterfly)
Rest 1min between 100's.

Finsher

4 Rounds of:

25m Bellybusters
25m Butterfly kick

Wednesday 18 April 2012

Strong is the new skinny!

Warm up

Double under practice

3 Rounds of the Bear Complex

1 Round comprises:
Power clean
Front squat
Push press
Back squat
Push press
1min Rest

WOD

5 RFT of:

20 Pull ups
30 Kettlebell swings, 20kg
40 Double unders

Tuesday 18 April 2012

Warm up

Run 400m

Squat therapy

WOD

3 RFT of:

7 Muscle-ups
21 Thruster, 40kg

Monday 16 April 2012

Warm up

5min Skipping

Spealler warm up

Endurance

5 x 100m sprints, start at 50% and build up each sprint

WOD

21-15-9 burpees with a 200m run after each set.

Friday 13 April 2012

Warm up

Run 800m

Partner work:

Squat hold / 20 squats
Plank hold / 20 knees to elbows
Hollow hold / 20 sit ups
Bar hold / pull ups

Core

3 RFT of:

15 sandbag getups
200m run

WOD

5 RFT of:

10 pull ups
20 squats
30 sit ups
400m run

Thursday 12 April 2012

Wednesday 11 April 2012

Warm up

Run 800m

Bar hang - 60sec on/off, 45sec on/off , 30sec on

WOD

A -Endurance

10 Rounds of:

30sec sprint, 30sec rest

B - Stamina

For time:

Run 400
21 Deadlifts, 80kg
12 Strict pull ups

Tuesday 10 April 2012

Warm up

30sec Double unders
30sec Squat hold + 10 Squats
30sec Double unders
30sec Push up hold + 10 Push ups
30sec Double unders
30sec Hollow hold + 10 Sit ups

WOD

A

Five rounds, for max reps, of:

Ring Push ups
Resting 60 seconds between sets

B

Seven rounds for time of:
40kg Clean, 3 reps
40kg Push press, 4 reps

Monday 09 April 2012

Warm up

5min Skiping
Spealler warm up

3 Rounds of:
10 Kettlebell deadlifts
10 Sit ups
10 Ring rows

WOD - Eva

5 RFT of:

Run 800m
30 Kettlebell swings, 20kg
30 Pull ups

Friday 06 April 2012

Warm up

2 rounds of:

Run 200m
20 Dislocates
10 Walking lunges
10 Tricep push ups

WOD

A

For max weight:

Back squats 3-3-3-3-3

B

3 rounds of:

10 Sandbag get ups
1min Plank
20 Partner med-ball sit ups
10 Knees-to-elbows

Thursday 06 April 2012

Wednesday 04 April 2012

Warm up

5min Skipping

Animal crawls

Handstand practice

WOD

AMRAP 20min of:

Run 400m
21 Ddeadlifts, 70kg

Tuesday 03 April 2012

"Embrace the suck"

Warm up

Run 400m

Spealler routine

WOD

A

For max weight:

Clean 3-3-3-3-3

B

Amrap 15min of:

15 Pull ups (mix up the grips for each set and for and extra challenge do ring pull ups)
20 Wall ball shots, 10kg
Run 200m