20131212

Warm Up
2x
50 DU's or 50 Burpees
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Pull over practice

WOD 
'Cindy'
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

20131210

Warm Up
2x
50 Dot drill
30 secs bottom of pistol (L+R)
3 cartwheels
1 skin the cat on the bar
10 mtn climbers
10 ring push ups

Strength
Front Squat
7-7-7-7-7

WOD
3 RFT
500m row
50 sit ups
20 slam balls

20131205

Warm up
Roxanne

external rotation push ups (5-1)

1 min hollow hold

10 pull ups

Thoracic ext. on bar

Scapula push ups

2 min hip/shoulder prep

WOD
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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, except on the rower where each calorie is one point.

20131203

Warm Up
2x
500m Row
10 lateral lunges left
Pigeon stretch
20 squats
10 lateral lunges right
Spiderman stretch
Thoracic stretch on bar
30 sec. handstand

Strength
Thruster
2-2-2-2-2-2

WOD
AMRAP 12 mins
2 rope climbs
20 Push Ups
50 squats

 

20131128

Warm Up
3x
10 inchworm
1 min plank
20 hollow rocks
10 tin soldier
10 ring push ups
10 spiderman


WOD
4 RFT
20 DB Snatch (Alt. arm)
20 T2B
20 OH WL

20131126

 

Warm Up
2x
50 DU's or 50 Burpees
1 min Handstand
3 fwd roll to pistol
3 skin the cats
10 pull ups
10 dips
1 min bottom of the squat

Strength
Shoulder Press
5-5-3-3-1-1-1

Weighted DB Step Ups
8-8-8-8 (8 reps each leg)

WOD
For time:
60 Wall Balls (20lb/14lb)
15 Chin Ups
30 Wall Balls
10 Chin Ups
10 Wall Balls
5 Chin Ups

20131121

Warm up
2x
20 beat swings
5 kick up to handstand (thoracic extension)
10 Supermans
10 Samson stretch
10 shoulder pass through
10 swing through

Mobility
thoracic
hip
shoulder

WOD
'Fran"
21-15-9
Thrusters
Pull Ups

 

Kids Workout

Team workout

In groups of 5

One person on mat

4 members Front squat x5

2 members plank while

2 drag 5th 40m

Repeat x4 until each member has a turn on the mat.  

 

 

 

20131119

http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/

Warm up
Tabata DMS drills
then 3x
5 strict pull ups
3 ball up to candle
2 forward roll to pistol
20m bear walk
10 hollow hold to superman

WOD
50 Double Unders

then 3x

21 Air Squats

15 Push-ups
9 Pull-ups
21 Kettlebell Swings
15 Wall Balls
9 Cleans
21 Burpees
15 Push Press

9 Turkish Get Up Alternating Arms

 

then 50 Double Unders


 

 

20131114

Warm up
3x
10 Samson stretch
1 min Dot drill
3 Bridge ups
3 Skin the cats
10 Beat swing
20 Hollow rocks
20 Front leg swing
20 Back leg swings
10 Mountain climbers

Strength
Dead lift
3-3-3-3-3-3

WOD
3RFT
20 Pull ups
20 Jumping squats
20 OH WL

 

20131112

Warm up
3x
5 super slow squats
1 minute handstand hold
10 hollow rocks
10 supermans
legless rope climb
forward roll to broad jump


WOD
18 min AMRAP
one minute silence during the 11th minute
11 Box jumps
11 Push press
11 DU's

Sisyphus is happy!

In Greek mythology Sisyphus was condemned to pushing an immense boulder up a hill, only to have it roll down and start again, for eternity. One of my favourite authors, who coincidentally would have turned 100 last week were he still alive, Albert Camus contended in the Myth of Sisyphus that a person who knows their purpose in life is content, therefore Sisyphus is actually truly happy. The size of the boulder, in our personal life, for each of us changes from week to week but nonetheless we all face the ongoing cyclic struggle of pushing and having to continually start over again.
Every movement and workout we do has a greater purpose than just finishing 'x' reps or shift 'y' weight. If you stall or start to get mentally beat down in a workout, step back and think of the bigger picture, the greater purpose....and start pushing that boulder again.

"The struggle itself is enough to fill a man's heart" Albert Camus

20131107

I know some of you looking at hitting extra workouts throughout the week. 
Please let me know if there other times you would be interested in having the gym open. These would be a commonly agreed time, purely drop in and I would program in absentia.

"Remember to keep the extra workouts short and focused, with the goals of raising workload capacity and for repairing weakness. By getting in and working quickly, your body will adjust to a greater workload without tremendously taxing your recovery ability."http://www.tabatatimes.com/rick-scarpulla-understanding-how-to-use-extra-workouts/

Warm up
5 super slow squats
1.00 plank
4 x 10m shuttle
2 skin the cats
10 mountain climbers
10 hollow rolls
5 pull ups

Strength

Ring Dips
10-8-6-4-2
 

Metcon
'Nancy'
5 RFT
15 OHS
400m Run

20131105

"A disruption in the traditional distribution model of fitness training" Greg Glassman


Warm up
3x
1:00 in bottom of squat => 4 forward rolls to pistol => bear crawl 20m=> 6 monkey hangs => 10 squats => 20-meter high-knee skip => 20-meter carioca => 3 broad jumps

Strength
Front Squat
5-5-5-5-5

Metcon
21-15-9
HPC
TTB
Burpees
 

20131031

3x or 5:00
10 jumping jacks => 10 walking lunges => 0:30 in bottom of the squat => 5 pull-ups => basic dot drill x 10 => handstand walk or bear crawl => 3 broad jumps

Shoulder Press
7-7-7-7

Burgener Warm-up

30-20-10
Wall Balls
Dumbell Snatch

 

20131029

Warm up
3x or 5:00
5 perfect squats => handstand walk or bear crawl => 5 perfect squats => 2 forward rolls => 5 perfect squats => 10-meter inch worm => basic dot drill x 10 => 3 broad jumps

Gymnastics Strength

5 sets of:

1. Kick up to handstand x 3 attempts

2. Ring push-ups x 5

3. Tripod/frog stand x 10 seconds
or

5 sets of:

1. HSPU x 5 reps
2. Frog stand x 10 seconds

Strength
Deadlift
5-5-5-5-5

Metcon
AMRAP 6 mins
8 Power Cleans / Med ball HPC
10 OH Reverse Lunges
12 Pull Ups

 

20131024

Ok, I resisted the trend long enough. From now on I will date stamp with proper nomenclature.
Year first, then month, day. Happy?

3x or 5:00
Handstand walk or bear crawl => forward roll => 10 squats => cartwheel => 3 strict pull-ups => 10 one-legged forward-backward hops, each leg => 3 broad jumps

5 RF Quality

5 Kipping ring pulls
10 Beat swing kipping
5 Kipping pull up/ butterfly

4 RFT
30 DU's / 100 singles
20 Push press
10 Toes to Bar

22102013

Warm up

25 jumping jacks with touch behind back

25 JJ thumbs back OH, pinkies below

8 long lunge, elbow to floor, reach high and behind

12 side lunge, keep heel down knee out

10 wide stance speed skate

4 wide feet push up inchworm

Arm circles

Wring out the towel
Leg swings

Front squat

5-5-5-5-5

Death by burpees
Death by squats

08102013

3x or 5:00

Handstand walk or bear crawl => 10 mountain climbers => 2 forward rolls => 10 jumping jacks => 2 cartwheels => 10 lateral lunges => 50-meter carioca => 25-meter back pedal => 180-degree spin => 25-meter sprint

max no. in 2 mins of

pull ups

squats

Sit ups

6 Box jump overs

9 Ring push ups

12Double unders

03102013

Kipping ring rows

v-ups

lap of croc tail walk

For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps

95 pound Barbell thruster

Pull-ups

Knees to elbows

01102013

Slide to hollow

fwd roll to pistol

Tabata Squats

Helen

3RFT

400m

21 KB Swings

12 pull ups

26092013

Thunderstruck

Shoulder mobility

5-5-5-5-5

Shoulder press

WOD

Complete as many rounds as possible in 15 mins of:

10 Push-ups

10 Pistols (Alternating Legs)s

10 Pull-ups

24092013

3-3-3-3-3-3

Back squat

OHS

Wall balls

Toes to bar

18092013

50 DB hang squat clean thrusters

EMOM 3 burpees

16092013

General warm up

mtn climbers

pvcs

1st rib and shoulder mob

Ring dips and progressions

wrist mobility

bridges

slam balls

double unders / burpees

ext. rotation push ups

12092013

Warm up

25 jumping jacks with touch behind back

25 JJ thumbs back OH, pinkies below

8 long lunge, elbow to floor, reach high and behind

12 side lunge, keep heel down knee out

10 wide stance speed skate

4 wide feet push up inchworm

Arm circles

Wring out the towel

Leg swings

Ring push ups

Ring inversions

Skin the cats

6 RFT

20 squats

15 Push press

10 Ring push ups

10092013

Active warm up

Hollow position

Push up

DB holds

Hanging

Pull ups

Dead lift technique

10 min AMRAP

5 strict pull ups

10 Sit Ups

15 OH walking lunges (10kg)

05092013

3 rounds for quality

3 Kip attempts

5 Pull up

5 butterfly attempts

3 toes to bar

6 Mountain climbers

6 pistols

6 OHS

Mobility

Burpees

Front squat

Box jumps