Wednesday 21st September 2011

Warm up
Sprint warm up

10 minute handstand practice

WOD
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Tuesday 20th September 2011

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Warm up
Run 400m
Animal crawls

WOD - Hammer
Four rounds, each for time, of:
Tyre flips, 10 reps
60kg front squat, 10 reps
40kg push press, 10 reps
20 Pull-ups
Rest 60 seconds

Monday 19 September 2011

Warm up
Run 800m
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders

WOD
A
Tyre pulls for time:
25m forward
25m backward
25m harness
Rest as required between sets

B
Modified "Lynne"
Five rounds for max reps of:
Ring push ups
Pull-ups

Friday 09 September 2011

Warm up
Run 400m
Animal warm up

WOD
A
400m walking lunge

B
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.

Lance Cantu 22 min + 11 is the target to beat!

Thursday 15 September

Pool Session

Wednesday 14 September 2011

Warm up

Run 400m
10 walking lunges (each leg)
10 pull ups
10 box jumps
10 double unders
10 ring dips
10 knees to ebows
10 kettlebell swings
10 sit ups
10 back extensions

WOD
AMRAP 10min
30 bar facing burpees
20 overhaed squats
10 muscle ups

Tuesday 13 September 2011

Kelly Holmes

Dame Kelly Holmes, DBE, MBE(Mil.) (born 19 April 1970) is a retired British middle distance athlete. She specialised in the 800 metres and 1500 metres events and won a gold medal for both distances at the 2004 Summer Olympics in Athens. She set British records in numerous events and still holds the records over the 600, 800, 1000, and 1500 metres distances.

Warm up

Sprinters warm up

WOD

For time:
Run 1600m
Rest 3min
Run 1200m
Rest 2min
Run 800m
Rest 1min
Run 400

Monday 12 September 2011

Warm up
Run 800m
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 double unders

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

WOD - Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Saturday 10th September 2011

Hoi An Triathlon

‎1st place for Crossfit Saigon in the Hoi An triathlon team event!

Friday 09 September 2011

Warm up
Run 400m
2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 squats
10 double unders

WOD
30 box jumps
30 jumping pulling ups
30 kettlebell swings
30 walking lunges
30 knees to elbows
30 push press
30 back extension
30 wall ball shots
30 burpees
Run 400m

Thursday 08 September 2011

Pool Session

Wednesday 07 September 2011

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. 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

Sprinters warm up

WOD - Michael
3RFT of:Run 800m
50 sit ups
50 back extensions

Tuesday 06 September 2011

Warm up
Run 800m
"Animal warm up"

Deadlift skills
Handstand skills

WOD - Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Monday 05 September 2011

Imagine seeing that at your local box!

Warm up
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 double unders

Muscle up progressions

WOD
Five rounds for time of:
Run 400 meters
5 Back squats

Long Weekend

Crossfit will be open as usual for training this Friday and Saturday we will do a final 10km run as part of our preparation for the Hoi An Triathlon.

Hope to see you there!

Friday 02 September 2011

Warm up
Deep lunge (hip stretch)
High kicks (Hamstring stretch)
A-Skip (Knee high Skip)
B-Skip (Knee high skip/flick leg out)
Ankling (fast)
Alternating quick knee
Lateral step overs

WOD

Today's WOD is from the CrossFit Games Open 11.2 - 424 sems to be the target to beat!

AMRAP in 15 mins:
Dead lift (80kg), 9 reps
Pushups, 12 reps
Box jumps (24” box), 15 reps

Thursday 01 September 2011

Pool Session

Warm up:
4 laps any stroke

WOD:
4 laps Freestyle (100m)
4 laps Freestyle kick (100m)
4 laps Freestyle arms (100m)
8 laps Fr/Br (200m)
4 laps mix (Fr,Br,Bk,Fly) (100m)
4 laps Breastroke legs (100m)
4 laps Breastroke (100m)
4 laps Breastroke arms (100m)
4 laps Freestyle (100m)
2 laps of each (Bk,Br,Fr, torpedo) (200m)
8 laps Fr/Br (200m)
4 laps Freestyle, 1 slow, 1 fast x2

Wednesday 31 August 2011

Interesting article on kipping versus strict pullups:

http://physicalliving.com/kipping-pullups-vs-deadhang-pullups-where-do-we-draw-the-line-between-strict-deadhang-pullups-and-kipping-pullups/

Warm up:
Run 400m
25m knee raises
20 push ups
25m toe touches
20 push ups
25m walking lunges with hip rotoations
20 push ups
25m jumoing squat leaps
20 push ups

WOD:
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Tuesday 30 August 2011

Abbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Warm up

5min skipping
Animal crawls

WOD

Run 1 mile
21 clean and press
Run 800m
21 clean and press
Run 1 mile

Thursday 25 August

Pool Session

Wednesday 24 August 2011

http://www.smart-diner.com/

Warm up
5min skipping
Shoulder mobility

WOD
AMRAP 15min of:
10 pull ups
15 push press, 40kg
20 ring dips
25 kettlebell swings, 20kg

Tuesday 23 August 2011

Warm up
Spealler routine

WOD

A

Run 1 mile for time

B

AMRAP 15min of:

9 deadlifts, 60kg

12 push ups

15 box jumps, 600mm

Monday 22 August 2011

What do you think?

Found some intersting ideas on what is and is not fit here: http://www.hamfit.com/

Warm up
Run 400m

10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 double unders

Medicine ball cleans technique
http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv

WOD
RX
60 burpees
50 sit ups
40 kettlebel swings
30 pulls ups
20 hanstand push ups

Scale 1
40 burpees
35 sit ups
30 kettlebel swings
25 pulls ups
20 box push ups

Scale 2
30 burpees
25 sit ups
20 kettlebel swings
15 pulls ups
20 push ups

Saturday 20 Augsut 2011

Run 5km

Friday 19th August2011

Not quite what I had in mind when I programmed muscle up progressions!

Warm up

Run 400m

10 pull ups

10 push ups

10 sit ups

10 back extensions

10 ring dips

10 double unders

Musle up progessions

WOD

4RFT of:

7 muscle ups

15 deadlifts

30 walking lunges

If you cannot do muscle ups, substitute them for pull ups and rings dips - depending on your ability you can do 2-4 pull up/dip combination for each muscle up.

Have a look at the Beast Skills website for a good tutorial on how to perform a muscle up and some tips on progression exercises:

http://www.beastskills.com/tutorials/tutorials/53

Thursday 18 August

Pool Session

WOD

5x50m
10sec rest between sets

4x100m
20sec rest between sets

3x150m
30sec rest between sets

2x200m
40sec rest between sets

1x250m

Swim the first set of 50’s at 90% effort – try and hold the same pace throughout the session.

Wednesday 17 August 2011

Warm up

25m butt kicks
25m knees up
25m walking kunges with hip rotation
20 push ups
20 squats

WOD

10 RFT of:
100m
Rest 90 sec

Never underestimate the importance of warming up correctly! There were some twinges felt this morning by a few of us that might have been prevented with a longer, more thorough warm up.

http://www.elitetrack.com/blogs/details/4072/

http://www.ehow.com/how_4489349_warm-up-before-sprinting.html

Tuesday 16 August 2011

Warm up
Run 400m
Skip 5min
Shoulder warm up

WOD
Shoulder press for max weight 3-3-3-3-3-3-3

Monday 15 August 2011

Warm up
Run 400m

10 pull ups
10 push ups
10 sit 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
5 RFT of:
20 back squats, 60kg
20 box push ups

There are loads of good instructional videos avaiable online for proper squatting technique. Below is a link to one I found particularly good:
http://www.youtube.com/watch?NR=1&v=WDa34zWwMgA

Saturday 13 August 2011

Triathlon Training

Run 5km

or

Swim 2km