Friday 12 August2011

Warm up
Run 400m

10 pull ups
10 push ups
10 sit ups
10 ring dips
10 squats
10 doule unders

10min handstand practice

WOD

RX
Run 400m
15 snatchs
9 handstand push ups

Scale 1
Run 400m
15 cleans
20 box push ups

Scale 2
Run 400m
15 deadlifts
25 push ups

Thursday 11 August 2011

Pool Session

Wednesday 10 August 2011

Warm up
Run 400m

2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders

Hip and shoulder mobility

Techinical
Medicine ball clean skils

WOD
3-3-3-3-3

Cleans
http://www.youtube.com/watch?v=zSE4hnVDREY&feature=related

or

Snatch
http://www.youtube.com/watch?v=o5F7X-UBETE

Tuesday 09 August 2011

Warm up
5min skipping

25m butt kicks
25m knee raises
25m walking lunge with hip rotation
20 push ups
20 squats
20 hip/torso rotations

WOD
RX
9 muscle ups
15 burpee pull ups
21 pull ups
Run 800m

Scale
15 ring dips
15 burpee
15 pull ups
Run 400m

Monday 08 August 2011

Warm up
Run 400m

10 pull ups
10 push ups
10 sits ups
10 back extensions
10 ring dips
10 squats
10 double unders

Shoulder mobility:
http://www.maxworkouts.com/blog/comments/6-shoulder-mobility-exercises/

WOD
21-15-9 of:
Overhead squats
Sumo dealift with high pull

Finisher
10 Turkish-get-ups (5 each hand)

Check out the the videos below for pointers on safe execution and technique:

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

http://media.crossfit.com/cf-video/Overhead_Squat.wmv

http://media.crossfit.com/cf-video/CrossFitJournal_RachelMedina_SDHPpre.wmv

Friday 05th August2011

Warm up

5min skipping

25m walking knee raises

20 push ups

25m walking toe raises/touches

20 push ups

25m walking lunges with hip rotation

20 push ups

25m jumps squats

20 push ups

WOD - Helen
Run 400m
21 kettlebell swings
12 pull ups

Finsher
10 Turkish-get-ups

Thursday 04 August 2011

Pool Session
100m breastroke
100m breastroke kick
100m breastroke
100m breastroke pull (arm only)
100m freestyle kick
100m freestyle "catchup drill"
100m freestyle
100m breastroke kick
50m freestyle
50m breastroke
50m backstroke
50m freestyle - sprint

Wednesday 03 August 2011

Thanks to Fran from Crossfit Chicago who stopped by today for a session.

Warm up

Run 800m

Spealler routine

WOD

50m walking lunge

50 sit ups

50 box jumps, 600mm

Tuesday 02 August 2011

Warm up
5min skipping

2 rounds of:
10 pull ups
10 ring dips
10 sit ups
10 push ups
10 back extensions

WOD
Deadlift for max weight:
3-3-3-3-3

There are loads of good instructional videos available on the web - below I have provided links to some of those on the main Crossfit site but a quick google search will provide more information.

http://media.crossfit.com/cf-video/CrossFit_DeadliftIntro.wmv

http://media.crossfit.com/cf-video/CrossFitAgainFaster_OnePDeadlifting.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAnatomy.wmv

Monday 01 August 2011

Warm up
Run 400m

Spealler routine:
http://journal.crossfit.com/2011/03/spealwarmup.tpl

10min Handstand practice

WOD - Cindy
AMRAP 20min of:
5 Pull ups
10 Push ups
15 Push ups

Friday 29th July 2011

Thanks to Andreas and Oliver from Crossfit Copenhagen for stopping by to train this morning!

Warm up
400m run

2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 double unders

Shoulder mobility:
http://www.maxworkouts.com/blog/comments/6-shoulder-mobility-exercises/

WOD
5 RFT of:
15m walkng lunge, 20kg plate overhead
21 burpees

Thursday 28 July 2011

Pool session

Warm up
4 laps mixed stroke

WOD
50m freestyle, 70%
50m breastroke, 70%

50m freestyle, easy
50m breastroke, easy

50m freestyle pull, with board
50m freestyle pull, with buoy
100m freestyle kick

100m mixed stroke

100m breastroke pull, with buoy
100m breastroke kick

50m freestyle
50m breastroke

100m backstroke kick
25 breastroke kick
25m freestyle kick
50m backstroke kick

25m backstroke, easy
25m breastroke, easy
25m backstroke, easy
25m freestyle, 100%

Wednesday 27 July 2001

Warm up
5min skipping
20 toes to bar
1min plank
1min side plank (l&R)
20 push ups

WOD - Kelly
Run 400m
30 wall ball shots, 10kg
30 box jumps, 600mm

Tuesday 26 July 2011

Thanks to Huy for stopping by from http://www.crossfit101.com/

Warm up
Run 400m

2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 ring dips
10 back extensions
10 double unders
10min handstand practice

WOD - Annie
50-40-30-20-10
Double unders
Sit ups

Monday 25 July 2011

Warm up
5min skipping
Shoulder mobility

WOD - Eva
5 RFT of:
Run 800m
30 Kettlebell swings, 20kg
30 pullups

Thursday 21st July 2011

WOD - Pool session

100m freestyle kick

100m pull

4 x 25m mixed stroke, 2 rounds

100m breastroke kick

100m backstroke kick

100m freestyle , hard/fast

25m backstroke kick

25m freestyle kick

50m breastroke kick

100m pull

Mixed stroke:

Freestyle

Breastroke

Backstroke

Butterfly

Friday 22nd July 2011

Warm up

25m squat leaps
20 pushups
25m walking knee raises
20 pushups
25m walking leg raises (straight)
20 pushups
25 walking lunges
20 pushups

WOD

Run 5k

Wednesday 20 July 2001

Warm up
Run 800m

Shoulder mobility (check out Shin Ohtake's video for more information)http://www.maxworkouts.com/blog/comments/6-shoulder-mobility-exercises/

Medicine ball clean skills

WOD - Ledesma
AMRAP 15min of:
5 handstand push ups
10 toes-to-bar
15 medicine ball cleans

Finisher
10 Turkish get-ups (5 each hand)
http://www.youtube.com/watch?v=ztTOn0rSMis

Tuesday 19 July 2011

Warm up
Run 400m

25m butt kicks
25m knees up
25m lunges with hip rotation
20 push ups
20 squats
20 hip rotations

Deadlift skills

http://www.youtube.com/watch?v=pjBI9qxibTc

WOD
21 deadlifts, 80kg
400m run
18 deadlifts, 80kg
400m run
15 deadlifts, 80kg
400m run
12 deadlifts, 80kg
400m run

Scale 1: 60kg/300m
Scale 2: 40kg/200m

Monday 18 July 2011

Thanks to Soeren and co. who stopped by for a session yesterday whilst working their way around South East Asia.

Warm up
Run 400m
10 pull ups
10 push ups
10 sit ups
10 dips
10 back extensions
10 double unders

WOD
For time
50 Box jumps
50 pull ups
50 Kettlebell swings, 20kg
50 Hang power cleans, 40kg
50 Back extensions
Run 800m

Scale 1: 30 reps
Scale 2: 20 reps

Friday 15th July 2011

Check out the medicine ball clean and clean instructional videos available on the Cross Fit site:

http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.wmv

Warm up

Run 400m

2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 dips
10 squats
10 double unders

WOD
For max weight:
Clean 3-3-3-3-3-3-3

Thursday 14 July 2011

WOD - Pool session
100m freestyle
100m breastroke
100m backstroke
200m freestyle (70%)
50m breaststroke (easy)
50m backstroke (easy)
200m freestyle (70%)
100m freestyle kick
100m breastroke kick
100m backstroke kick
100m freestyle (easy)

Wednesday 13 July 2001

Warm up
Run 400m
Spieller routine
Burgener warm up

WOD - Elizabeth
21-15-9 of:
Clean
Ring dips

RX 60kg
Scale 1: 40kg
Scale 2: 30kg

Tuesday 12 July 2011

http://www.youtube.com/watch?v=2q8KMnWUsvg

Warm up
400m run

25m butt kicks
25m knee raises
25 walking lunges with hip rotation
20 push ups

20 squats
20 body/hip rotations

Muscle up progression

WOD
3RFT of:
Muscle ups
Squats
or
Pull ups/ring dips
Squats

RX: 12 muscle ups/75 squats
Scale 1: 40 pull ups/40 dips/75 squats
Scale 2 : 30 pull ups/30 dips/50 squats
Scale 3: 20 pull ups/20 dips/30 squats

Monday 11 July 2011

Warm up

2 rounds of:

10 pull ups

10 ring dips10 squats

10 sit ups

10 back extensions

10 double unders

25m squat/leaps

20 pushups

25m leg raises

20 push ups

25m knee raises

20 push ups

25m walking lunges

20 push ups

WOD

3 RFT of:

800m

Rest 2min

Friday 08 July 2011

Warm up

Run 400m

Spieller warm up

WOD: Holbrook

10 RFT of (20min cap):

5 Thruster

10 Pull ups

100 meter Sprint

Rest 1 minute

RX: 40kg/Strict/kipping pull ups

Scale 1: 30kg/Band assisted or jumping pull ups

Scale 2: 20kg/Ring rows

Thursday 07 July 2011

Warm up:

100m stroke of your choice

WOD - Pool session:

AMRAP 20min:

100m kick

100m pull

100m freestyle

Wednesday 06 July 2001

Warm up:

Run 400m

Spieller routine

5mins skipping

10mins handstand practice

WOD:

Front squat 3-3-3-3-3

Tuesday 05 July 2011

Warm up:
Run 400m
Spieller routine

WOD:
3 RFT of:
Run
30 Overhead squats
21 Pull ups

RX: 400m/35kg
Scale 1: 300m/25kg/Band assisted or jumping pull ups
Scale 2: 200m/20kg/Ring rows

Monday 04 July 2011

Warm up:

Run 400m
Spieller routine
Push press skills
Kettlebell skils


WOD: Jack

AMRAP 20min:

10 Push press
10 Kettlebell swings
10 box jumps

RX: 50kg/20kg/600mm
Scale 1: 40kg/16kg/400mm
Scale 2: 30kg/12kg/300mm