Thursday 08 December 2011

Closed

Wednesday 07 December 2011

Warm up

5min skipping

Spealler

3x 5 Butterfly mount

4x 20s Dragonfly hold

3x 10 Overhead squat with KB (per arm)

WOD - Nancy

5 RFT of:

400 meter run

40kg Overhead squat, 15 reps

Tuesday 06 December 2011

Warm up

Run 200m forward

Run 100m backward

Run sideways/crossovers (50mR, 50mL)

Spealler

Ring work (3 sets):

10 ring push ups

30s Hollow body holds

30s plank hold

WOD - Fran

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

95 pound Thruster

Pull-ups

Monday 05 December 2011

Wam up

5min Skipping

Spealler warm up

WOD

A

3 RFT of:

6 tyre flips + burpees
5 Pull ups
Run 200m

B

For max weight:

Back squat 3-3-3-3-3

Friday 02 December 2011

http://becomingatruechampion.blogspot.com/

Warm up

Skipping – 5minutes

Ring work (3 sets):

Straight hang
Inverted tuck hold
30s Handstand hold

The parallette shoot through:

Pushup
Shoot through
Dip

WOD - "Small"

3 RFT of:
Run 800m
50 Burpees
50 Box jumps, 24" box
50 Double unders

Cool/stretch down

Thursday 01 December 2011

http://www.smh.com.au/photogallery/sport/swimming/australian-swimming-championships-20110405-1d2ou.html

Warm up
4 x 50m Any Stroke (even pace), rest 0:15 / 50m

Build up (repeat 2 times)
1 x 25m Streamline Kicking, rest 0:10 / 25m
(Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head).
1 x 25m Freestyle Swim, rest 0:10 / 25m
1 x 25m Finger Trail, rest 0:10 / 25m
(Freestyle drill where the finger tips skim across the water surface during recovery. The drill promotes a relaxed arm and high elbow above the water).
1 x 25m Freestyle Swim, rest 0:10 / 25m

Core
6 x 50m Freestyle Swim, rest 0:15 / 50m
4 x 50m Individual Medley, rest 0:15 / 50m
(Swim strokes in the following order: Butterfly, Backstroke, Breaststroke, Freestyle.
You can split longer distances by pool length e.g. 4 x 100 can be split into two 4 x 50 sets. Beginners can split lengths e.g. swim 1/2 pool lengths of each stroke).
6 x 50m Freestyle DPS, rest 0:15 / 50m
(Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce).

Warm down
4 x 25m Backstroke Easy, rest 0:10 / 25m
(Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.)
4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
(Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body).

Wednesday 30 November 2011

Cleanreps.com

Warm up

Skipping – 5 minutes

Russian gymnastic warm up – day 2

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

Core/low back (3 sets of)
Tuck L-hang x 30 seconds
Kettlebell swings x 10 (16/12 kg)

WOD
For time:
100kg Deadlift, 21 reps
50 Squats
60kg Push press, 21 reps
100kg Deadlift, 15 reps
50 Squats
60kg Push press, 15 reps
100kg Deadlift, 9 reps
50 Squats
60kg Push press, 9 reps

Tuesday 29 November 2011

CrossFit Julia

Warm up

Run 800m

Russian gymnastic warm up – day 1

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

Legs (3 Sets):
Overhead squats x
10 reps
Kettlebell deadlifts x10 reps

WOD

AMRAP 15min of:

10 Pull ups (alternate grip for each set)
10 Ring dips
20 Thrusters, 20kg bar

Monday 28 November 2011

World-Track.org

Warm up

Run 800m

15min Ring work

Sprinters warm up

WOD

10 RFT of:

Run 100m (100% effort)
Rest 90sec

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Sunday 27 November 2011

Terry Fox Run - Saigon 2011
Nice morning out - 45 minutes each way on the bike from Thao Dien to Phu My Hung return with the run in between. Stopped for eggs then a smoothie after the race. Too bad the course was not gauged well. Run was only about 4 kms...however, that wasn't important as we were there to raise money for charity which was the real reason for the day out. 11,000 runners reportedly.
Courtesey of Matt at http://www.saigonsportinglife.com/

Friday 25 November 2011

Spike Magazine

Warm up

5min Skipping

Russian gymnastic warm up - day 2:

Upper body pulling x 3
3 x kipping pull up attempts
5 x strict pull ups

Core x 3
10 x kettle bell swings
30sec L-sit hold

WOD - Michael

3RFT of:

Run 800m
50 Sit ups
50 Back extensions

Thursday 24 November 2011

Rebecca Adlington

Pool Session

Warm up
50m freestyle
50m Backstroke
50m Breastroke

Build up
100m freestyle kick
100m freestyle pull

Core
8x25m freestyle (25m
Easy, 25m Effort), rest 0:10/25m
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

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