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