Wednesday 23 November 2011

Warm up

5min Skipping

Russian Gymnastics Warm-up - Day 1:

5 Rounds of:
3 x Handstand attempts
5 x Ring push ups
3 x 10sec tripod (or headstand)

WOD

50 Double unders
20 Burpee box jumps
40 Ground-to-overhead (clean + push press)
50 Toes-to-bar
40 Walking lunges, with 20kg plate
100m Sprint

Saigon Sporting Life

Running the Gauntlet - Pedalling through the new Thu Thiem Tunnel

Monday 21 November 2011

Burgener Warm Up

Warm up

Run 800m

Burgener warm up

20 min ring work

WOD

7 RFT of:

10 Cleans
10 Alternate grip pull ups

Friday 18 November 2011

"8 mile tyre flip charity challenge. 7025 flips, 1405 each, 5 hours 19 minutes."

- Carl Amery with 4 other members of the Royal Army Physical Training Corps.

Warm up

800m Run

Russian gymnastic warm up – day 2

Upper-body pulling 3 sets of:
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)

Core/low back 3 sets of:
Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)

WOD

AMRAP 15min of:

10 tyre flips
Run 400m
20 push ups

Thursday 17th November 2011

US Coast Guard Dive School

WOD

Duration 30 -45 minutes

Warm up (200m)
2 laps Freestyle
2 laps Kick
2 laps Freestyle
2 laps Kick

Build up (400m)

4x100m
Freestyle, Breastroke, Backstroke, Butterfly
Kick, Kick, Kick, Kick
Freestyle, Breastroke, Backstroke, Butterfly
Kick, Kick, Kick, Kick

Core (repeat 2x)(400)

2 laps Breastroke
2 laps Freestyle
2 laps Backstroke
2 laps Butterfly

Warm down (200m)

2 laps Breastroke Kick
2 laps Freestyle Kick
2 laps Backstroke Kick
2 laps Butterfly Kick

Total 1200m

Wednesday 16 November 2011

CrossFit Little Rock

Warm up

5min skipping

Gymnastics warm up:

Bear crawl
Inch worm
Squat leaps
Walking lunges
One legged squats
Spiderman

WOD

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Tuesday 15 November 2011

Nikolai Andrianov

Warm up

Run 800m

Russian gymnastic warm up – day 1

Upper-body pressing (3 sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10

seconds

Legs (3 sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Technique/Skills: Squat Snatch

WOD - Amanda

9-7-5 reps for time of:

Muscle-up
50kg Squat snatch

If you can’t do full muscle-ups, do muscle-up progressions RX x 3

Or

21-15-9 reps for time of:
Pull ups
Ring dips
50kg Clean

Monday 14 November 2011

The CrossFit Games 2010

Warm up

20min ring work

WOD

21-15-9 reps for time of:

120kg Deadlift
600mm box jump

Friday 11 November 2011

Stay Forever CrossFit

Warm up

Russian Gymnastic Warm up - Day 2

Upper-body pulling - 3 sets of:

Kip attempts x 3

Dead-hang pull-ups x 5 (band assisted if necessary)

Core/low back 3 sets of:

Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)

WOD

For time:

Run 1600m
30 Handstand push-ups
Run 1600m

Or

Run 800m
30 Push-ups
Run 800m

Thursday 10 November 2011

Recruit Intake 293

WOD

Duration 30 -45 minutes
Distance 1400m

Warm up
2x 25m Any stroke
1x 50m Backstroke
1x100m Freestyle

Build up
4 x 50m
Backstroke

Core (repeat 2x)
4x100m Freestyle swim

Warm down
4x50m Any stroke

Wednesday 09 November 2011

wildmangorilla.com

Warm up

Run 800m

Russian gymnastic warm up

Upper-body pressing (5sets)
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds x 3

Legs (3 Sets)
Overhead squats x 10 reps
Kettle bell dead lifts x 10 reps

WOD

AMRAP 15min of:

15 Chest to bar pull-ups
30sec L-sit hold

Tuesday 08 November 2011

Warm up

Gymnastic warm up

WOD

A

Weighted pull ups 2-2-2-2-2

B

AMRAP 15min of:

35 double unders
1 Snatch

Or

35 Double unders
5 Cleans

Or

35 Double unders
10 Deadlifts

If you can't do double unders, substitute 35 box jumps or 200m run.

Monday 07 November 2011

Closed!

Due to the wet weather this morning we were unable to train as usual - please make sure that you have all provided up to date contact numbers so that we can let you know if training is cancelled to avoid a wasted trip to the gym.

If you are unsure whether the gym will be open please call to check before setting of.

The search is on for a new undercover or indoor site so we can train whatever ever the Vietanmese weather can throw at us - if you know of any suitable sites please let us know!

Friday 04 November 2011

WOD - US Marine Core Semi-Annual Fitness Test

Pull-up.

The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are:
(1) This is not a timed event.

(2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.

(3) Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Any assistance up to the bar will not be used to continue into the first pull-up.

(4) The bar must be grasped with both palms facing either forward or to the rear.

(5) The correct starting position begins when the Marine’s arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.

(6) The Marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist.

(7) One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Marine rest his chin on the bar.

(8) The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition will not count for score.

(9) A repetition will be counted when an accurate and complete pull-up is performed.

Abdominal Crunch.

The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are:

(1) 2-minute time limit.

(2) On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.

(3) The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise. A single repetition consists of raising the upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the deck.

(4) The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting the buttocks is permitted.

(5) An assistant may be used to hold a Marine's legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.

(6) A repetition will be counted when an accurate and complete abdominal crunch is performed.

3.0 Mile Run.

The goal is for a Marine to complete the measured course as quickly as possible. The procedures are:

(1) This is a timed event.

(2) On the command to start, the two Marines monitoring the event will start their watches simultaneously when the last Marine passes the starting point. The Command PT Representative will remain at the start/finish and the other monitor will take the safety vehicle (with communication capabilities) to the halfway point. Monitors will call out the split or finishing time as appropriate, as each Marine passes.

I'll compile results and email them to all particants over the weekend.

Thursday 03 November 2011

Navy Seal Workouts

Warmup

50m freestyle

50m Backstroke

50m Breastroke

Build up

100m freestyle kick

100m freestyle pull

Core

8x50m freestyle (25m Easy, 25m Effort), rest 0:10/50m

2x50m Breastroke, rest 20/50m

100m Backstroke

100m Breastroke Kick

50m Butterfly Kick (Fins)

Warm-down

100m Freestyle Kick

50m Freestyle Pull

100m Breastroke Kick

50m Breastroke Pull

Total – 1200m

Sleep...

Don't underestimate the importance of rest and recuperation and the affect it has on your performance - it is not only important for brain developent but also for muscular repair and growth.

See what San Francisco CrossFit had to say about it here.

Wednesday 02 November 2011

Marathon girl or CrossFit Chick? Check out the video!

Warm up

Run 800m

Russian gymnastic warm up

Upper-body pressing (5sets)
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs (3 Sets)
Overhead squats x 10 reps
Kettle bell dead lifts x 10 reps

WOD – Wilmot

5 RFT of:
Run 100m
25 Push-ups

Tuesday 01 November 2011

Linford Christie

Warm up

Run 800m

Russian gymnastic warm up - day 1

Upper-body pressing - 5 rounds of:
Handstands x 3Ring push-ups x5
Tripod/frog stand x 10 seconds x 3

Legs - 3 rounds of:
Overhead squats x 10 repsKettlebell deadlifts x10 reps

WOD

5 RFT of:

Run 200m
20 pull ups
Run 200m
20 push ups
Run 200m
20 sit ups
Run 200m
20 squats

Monday 31 October 2011

Field Thrusters

Warm up

5min skipping

Spealler warm up

WOD

Thrusters 2-2-2-2-2-2-2

Friday 28 October 2011

Walnut CrossFit

Warm up

Run 800m

Animal crawls

WOD

A

Tyre pulls:
50m forwards
50m backwards
50m harness

B

AMRAP 5min of:
100kg deadlift
40kg push press

Thursday 27th October 2011

Veteran Training Blog

WOD

Times 4 (Effort 6-7)
50m Breastroke
Rest 10 secs
50m Freestyle
Rest 10 secs
50m Backstroke
Rest 10 secs
50m Butterfly
Rest 10 secs

Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs

Times 1 (Effort 5-6)
100m Freestyle Kick
Rest 10 secs

Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs

Times 1 (Effort 7-8)
100m Butterfly kick (fins)
Rest 10 secs

Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs

Times 1 (Effort 5-6)
100m Breastroke kick
Rest 10 secs

Times 1
Underwater swim 25m
Torpedo back
Rest 10 secs

Times 4 (Effort 5-6)
50m Freestyle/Butterfly,
Rest 0:25/50m

Total 1500m

Wednesday 26th October 2011

CrossFit Moncton

Warm up

Russian gymnastic warm up - Day 2

Upper body pulling:
3 x kip attemps5 x dead hang pull ups

Back/core:
10 x tuck/L-hold10 x Kettlebell swings

WOD

3 RFT of:
40kg front squat x 21
20 hanstand push ups
30 sit ups
20 handstad push ups

Laos Cycle

http://vimeo.com/31032352

Tuesday 25 October 2011

Warm up

Run 800m

Russian gymnastic warm up - day 1

Upper-body pressing - 5 rounds of:

Handstands x 3

Ring push-ups x5

Tripod/frog stand x 10 seconds x 3

Legs - 3 rounds of:

Overhead squats x 10 reps

Kettlebell deadlifts x10 reps

WOD - Crossfit Total

1 rep max of:

Deadlift

Back squat

Shoulder press

Monday 24 October 2011

Birthday shoes

Warm up

Run 800m

Russian gymnastic warm up - day 1

Upper-body pressing - 5 rounds of:
Handstands x 3
Ring push-ups x5
Tripod/frog stand x 10 seconds x 3

Legs - 3 rounds of:
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps

Technique/Skills

Muslce up progressions

WOD

AMRAP 20min of:
Run 400m
10 pull ups
10 ring push ups

Friday 21 October 2011

Crossft Jozi

Warm up

Run 800m
Kipping practice

WOD

5 RFT of:
5 Overhead squats, 30kg
10 Toes-to-bar
15 Hang cleans, 20kg
20 double unders

Thursday 20 October 2011

Warm up
8 x 25m any stroke, steady pace

Build up
2 x 100m Breastroke Pull with Buoy, rest20/100m
2 x50m Freestyle Swim, rest 10/50m
1 x 100m Breastroke, 2 kicks, 1 arm stroke, rest 20/100m

Core
4 x 50m Backstroke Swim, rest 15/50m
4 x 50m Butterfly kick with fins, arms by sides, rest 20/50m
2 x 100m Backstroke

Warm down
2 x 50m Freestyle Easy
2 x 50m Back Easy

Total - 1400m

Relocating!

Crossfit Saigon will be relocating soon!

Watch this space for more details!

Wednesday 19 October 2011

http://www.medicineballs.com/

Warm up

5min skipping
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips

Technique

Air squats

WOD

AMRAP 20min:
5 pull ups
10 wall ball shots, 5kg
15 kettlebell swings, 16kg

Tuesday 18 October 2011

Watch me puke!

Warm up

Run 800m

Russian gynmastic warm up - day 1

Upper body pressing - 5 rounds of:

3 x kickup to handstand

5 x ring push ups

3 x 10 sec tripod

Legs - 3 rounds of:

10 x overhead squat

10 x kettlebell deadlift

WOD

5 RFT of:

15 thrusters, 40kg

15 burpees