Thursday 01 March 2012

Warm up

200m mixed stroke: freestyle, breastroke, backstroke

Core

Four sets of:
1lap Freestyle Kick
1 lap Breastroke Kick
1 lap Freestyle pull with paddles
1 lap Breastroke pull

Four sets of:
1 lap Freestyle
1 lap Breastroke

Four sets of:
1 lap Butterfly kick
1 lap Backstroke kick

Warm down

100m Freestyle
100m Mixed stroke

Wednesday 29 February 2012

Jason Sturm

Warm up

Medicine ball cleans - technical refresher

WOD

A

For max weight:

1-1-1-1-1 Cleans

B - Open Workout 12.1

AMRAP 7min of:

Burpees

Tuesday 28 February 2012

Camille Leblanc-Bazinet

Warm up

Russian gymastic warm up – Day 1 (Beginner):

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

WOD

5 RFT of (capped at 30min):

Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters3
30 second L-sit hold
Run 200 meters
20 One legged squats

Friday 24 February 2012

Zimbio.com

Warm up

2 Rounds of:

Run 200m
10 Pull ups
10 Push ups
10 Sit ups
10 Ring dips
10 Squats
10 Back extensions
10 Double unders

WOD

3 RFT of:

Run 800m
7 Snatch, 30kg

Closed!

Please note that we will be closed on Monday 27th February, re-opening as usual on Tuesday 28th February.

Thursday 23 February 2012

WOD

10 Laps freestyle
1 Lap underwater
9 Laps freestyle
1 Lap underwater
8 Laps freestyle
1 Lap underwater

...

2 Laps freestyle
1 Lap underwater
1 Lap freestyle
1 Lap underwater

Wednesday 22 February 2012

5 must-knows for running in the rain

Warm up

30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold
10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold
10 Push ups
30sec Double unders (try to beat the last count)
60sec Handstand hold

WOD

3 RFT of:

Run 800m
50 Squats
50 Sit ups

Tuesday 21 February 2012

Warm up

Run 800m
Burgener snatch practice and warmup

WOD

5 RFT of:

6 Handstand push ups
12 Chest-to-bar pull ups
24 Overhead walking lunges, 20kg

Monday 20 February 2012

CrossFit East Sacremento

Warm up

Russian gymastic warm up – Day 1 (Beginner):

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

WOD - Carse

21-18-15-12-9-6-3 reps of:

Clean, 40g
Double unders
Deadlift, 80kg
Box jump, 600mm

Start each round with a 200m run.

Friday 17 February 2012

Warm up

5min Skipping

Technical

Medicine ball cleans

WOD - Partner WOD

200m Run with 20kg sandbag
80 Medicine ball cleans
80 Box jumps, 600mm
80 Push press, 30kg
80 Kettlebell swings, 20kg
80 Front squat, 40kg
80 Pull ups
200m Run with 20kg sandbag

For the run, each partnership must carry a cumulative 20kg over the 200m. For example, Athlete 1 could carry a 15kg sandbag with Athlete 2 carrying only 5kg, or Athlete 1 could carry 20kg for the first 100m and Athlete 2 carries it for the last 100m.

You can split the 80 reps as required but you must complete the full 80 between the partnership.

Rules:
1. Only one Athlete working at a time with the other resting
2. One athlete must be working at all time
3. Failure to follow rules 1 and 2 will result in 10 penalty burpees for each infringement

Thursday 16 February 2012

Warm up


200m Alternating breastroke/freestyle


Build up


Core


Cool down


50m Backstroke
50m Freestyle
50m Back kick
50m Free kcik

Wednesday 15 February 2012

Subscribe to the CrossFit Journal for a vast range of training articles and check out the CrossFit main website or Mike Burgener's webiste for useful hints, tips, videos and training information on all of the Olympic lifts,

Warm up

2 Rounds of:

Run 200m

10m Bear crawl

10m Walking Samson lunge

Techincal skills

Push jerk

WOD

5 RFT of:

15 Box jumos, 600mm

12 Kettlebell swings, 20kg

9 Push jerk 30kg

Tuesday 14 February 2012

Chris Spealler

Warm up

5min Skipping

Spealler warmup

Technical

10min Handstand practice

WOD - Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Saturday 11 February 2012

Thanks to U-Jin from CrossFit Singapore for stopping by and training with us!

Warm up

30sec Double unders (remember the total)
30sec Squat hold + 10 Squats
30sec Double unders (try to beat the last count)
30sec Push up hold + 10 Push ups
30sec Double unders (try to beat the last count)
30sec Flexed arm hang + 10 Pull ups

WOD

For time:

Run 400m
3 Rounds of:
12 Deadlifts
9 Hang cleans
6 Front squats
3 Push press
Run 400m

RX weight is 40kg. Try and stay on the bar for the full three rounds.

Monday 13 February 2012

CrossFit Journal - The Overhead Squat

Warm up

Run 400m
Burgener warm up

Techincal skills

Overhead squat

WOD

60 Overhead squats for time, 40kg
On the minute, every minute, do 3 burpees

Finisher

5min of Turkish-get-ups

Friday 10 Febrary 2012

Warm up

Run 800m

2 Rounds of:

10 Pull ups
10 Squats
10 Push ups

Techincal

Deadlift
Sumo-deadlift with hi-pull

WOD

With a continuously running clock, do one deadlift and one push-up the first minute, two deadliftd and two push-ups the second minute, three deadlifts and three push-ups the third minute... continuing for 15minutes or as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Thursday 09 February 2012

CrossFit Submerged

WOD

200m Mixed stroke
100m Free Kick
100m Mixed stroke
100m Back Kick
100m Mixed stroke
100m Breast kick
100m Breast pull
100m Back kick
100m Free pull

3 rounds of:

30sec Sprint/30sec rest

Wednesday 08 February 2012

If you want to see how Fran should be done,

check out Jason Kaplan 's record breaking WOD here.

Warm up

2 rounds of:

20 Box jumps
20 Push ups
20 Sit ups
20 Squats

Techincal skills

Shoulder press
Push press

WOD - Fran

21-15-9 reps of:

40kg Thruster
Pull ups

Tuesday 07 February 2012

CrossFit Hoboken

Warm up

5min Skipping
25 Slow, deep squats
25 Partner medicine ball sit ups

Techincal

Cheek to floor push ups

Kipping pull ups

WOD

3 RFT of:

21-15-9 Cheek to floor push ups
Run 400m

Monday 06 February 2012

Countryline CrossFit

Warm up

Run 800m

Core work

Squat clinic

Air squat

Front squat

WOD

3 RFT of:

Run 800m

50 Squats

Friday 02 February 2012

Today we say goodbye to our longterm CrossFitter Richie Brown who returns to Australia, so as a farwell gesture we arranged some "party games" for all to enjoy!

Warm up

5min skipping

Partner warm ups

Each set of exercises is done as a pair - one person "working" and one person "holding". The quicker the work is competed the less pain your partner has to suffer holding.

25 Sit ups + hollow-hold

25 Push ups + push up hold

25 Squats + squat hold

25 Squats thrusts + plank

10 Pull ups + flexed arm hang

WOD

Run 200m
Max push ups
Max kettlebell swings

In this triplet the group is split into teams of three people. Each team member takes a station and on the command starts the excersise:

Athlete 1 starts their 200m run.
Athletes 2 and 3 start their push ups and KB swings and performs max reps until athelete 1 returns.

Each athlete then moves on one station as follows:

Athlete 2 starts their 200m run.

Athletes 3 and 1 start their push ups and KB swings and perform max reps until athlete 1 returns.

This is repeated for AMRAP 15min.

Teams must keep a cumulative score of their push ups and kettlebell swings with the winning team being the one to complete most reps.

Thursday 02 February 2012

Warm up

100m Mixed stroke

WOD

2 RFT of:

100m Mixed stroke
100m Mixed kick
100m Pull

Sprint

25m Freestyle
25m Breastroke
25m Freestyle - with fins
25m Butterfly

Total - 900m

Wednesday 01 February 2012

Samantha Briggs was the winner of the CrossFit

2011 Games event 10 with a time of 13:06.

Warm up

30sec Double unders

Walking lunges

30sec Double unders

30sec Squat hold + 10 squats

30sec Double unders

30sec Push up hold + 10 push ups

30sec Double unders

WOD

A

3 x One minute rounds of max reps pull ups.

B - CrossFit 2011 Games event 10 (scaled)

Run 200m

30 Wall ball shots, 10kg

20 Toes to bar

30 Box jumps, 600m

20 Sumo-deadlift with hi-pull, 24kg

30 Burpees

20 Shoulder to overhead, 40kg

40m Tyre pull

Tuesday 31 January 2012

Watch me puke!

Warm up

5min Skipping

Inchworm
Walking Samson lung - forwards
Walking Samson lung - backwards
One legged walking squats

Core work - hollow body skills

WOD

5 RFT of:

20 Burpees
Run 200m (optional 20kg sandbag carry)
20 Squat jumps
Run 200m

Monday 30 January 2012

Beast Skills

Warm Up

Run 800m

20m Walking lunges
20 Push ups
20m Broad jumps
20 Squats
20m Bear crawl
10 Burpees

WOD

5 Muscle ups
10 Deadlifts, 80kg
20 Sit ups
50m Sprint

Holiday Opening Times

Please note that we will be closed from the 20th January until the 29th January inclusive, opening again on the 30th January.

We wish you all a very happy New Year!

Thursday 19 January 2012

WOD

100m Kick
25m Freestyle, no breathe
25m Recovery
100m Pull
25m Freestyle, no breathe
25m Recovery

Wednesday 18 January 2012

CrossFit speciality courses

Warm up

Run 800m
Spealler routine
Animal crawls

Strength

Weighted push ups 1-1-1-1-1

WOD

3 RFT of:

30 Snatches, 35kg
30 Thrusters, 20kg

Tuesday 17th January 2012

Dame Kelly Holmes

Warm up

30sec Double unders
30sec Dead hang
10 Pull ups
30sec Double unders
10 Burpees
30sec Double unders
2 Rounds planks walk

Medicine ball clean practice

WOD

3 RFT of:

Run 800m
Rest 2 min between each run.

Dame Kelly Holmes 2004 Olympic gold medal time of one minute 56.38 seconds puts our efforts into perspective!

Monday 16 January 2012

Warm up

50m Walking lunge
30 push ups
50m Broad jumps
30 Squats
50m Bear crawl
30 Burpees

Snatch practice

WOD

100m walking lunge, with 20kg plate held overhead. Ensure the arms are locked out and the knee touches the floor on each kunge.

If you stop to rest, drop the plate or fail to touch the knee to the ground in each lunge 15 penalty push ups are given.

For each repeated infraction, the penalty is increased by 5 each time - 20, 25, 30...