Wednesday 30 May 2012

Warm up

WOD

30 Handstand push ups
40 Pull ups
50 Kettlebell swings, 20kg
60 Sit ups
70 Burpees

Tuesday 29 May 2012

Warm up

Skipping 5 mins

Plank hold left side30 sec, then right 30 sec and

30 sec of push-ups, repeating for as many rounds as you can without letting your knees touch the ground.

Have a good stretch

WOD

400m Walking lunges

30 Push ups

400m Sandbag run, 20kg

30 Squats

400m overhead carry, 20kg plate

30 burpees

400m Sandbag run, 20kg

Closed

We will be closed on Friday 25 and Monday 28 May 2012 as Coach Leith will be away competing in the Bintan Triathlon, in Indonesia.

Wish her luck and we'll see you next week!

Thursday 24 May 2012

Swim (1500m)

6 rounds for time, with fins,

100m kick

25m swim, no breath

100m pull

25m swim, no breath

Wednesday 23 May 2012

Warm up

800m run

Animal crawls

Skills

Kipping practice

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Tuesday 22 May 2012

Warm up

3 RFT of:

800m Run

15 Sandbag get-ups

20 Sit ups

10 Toes-to-bar

WOD

10 RFT of:

60kg Deadlift, 15 reps
15 push-ups

Monday 21 May 2012

CrossFit Aledo coach Kelly King

Warm up

Skipping 5 mins

Bear complex (4 rounds)

WOD – Kelly

5 RFT of:

Run 400m
30 Box jump, 600mm box
30 Wall ball shots, 10kg ball

Friday 18 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

Overhead Squat 3-3-3-3-3 reps

WOD

AMRAP 20min of:

Cindy

5 Pull-ups
10 Push-ups
15 Squats

Or

Mary

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Thursday 17 May 2012

Swim (1200m)

4 x 50m breastroke/backstroke (200m)

3 x 100m freestyle kick/butterfly/backstroke kick/butterfly (300m)

4 x 50m (25m hard/ 25m easy) (200m)

100m breastroke kick

4 x 50m freestyle/butterfly kick (200m)

100m breastroke

100m freestyle/backstroke

Wednesday 16 May 2012

Warm up

Run 400m

10min Ring work

Core

Run 200m

10 Kettlebell swings

Run 200m

10 Sandbag get-ups

Run 200m

10 Toes-to-bar

Run 200m

10 Sandbag sit ups

WOD – Fran

Three rounds, 21-15- and 9 reps, for time of:

40kg Thruster
Pull-ups

Tuesday 15 May 2012

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Warm up

5min Skipping

Burgener warm up

Strength

Deadlifts for max weight 3-3-3-3-3

WOD – Dae Han

3 RFT of:
Run 800 meters with a 20kg sandbag
30 Pull ups

60kg Thruster, 12 reps

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