December 2 2011

Warm up

Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats

Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.

TODAYS DAILY DOSE is ...

TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.

Walking Lunges
Push up roll over
Mountain climbers

Cool Down


Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug

December 1 2011

3 rounds of

50 lunges / 25 each leg

Lunges (heavy sandbag over shoulder)

November 29 2011

3 Rounds
(21-15-9)
Heavy dead lift
Sit ups

November 28 2011

R1

Hill sprint (200m up and back)
21 Push ups
21 Chin ups

R2

Hill sprint
15 push ups
15 chin ups
 Hill sprint

R3

Hill Sprint
9 push ups
9 chin ups

27 November 2011

THE SUNDY HUNDI

100 box jumps
100 double knee jumps
100 double unders
100 lunge jumps For time

November 23 2011

5 rounds for time

8x heavy back squats
8x 15 ft Rope climb
80x Double unders

November 22

Bench Press


100 Reps 

November 20 2011

Daily Dose

2x 100m sprints
20 handstand push ups
20 chin ups
20 dips
20 push ups
Run 6km

Johnny the Bagger

A LOVELY STORY!

November 19 2011

Daily Dose

30 20 10

Weighted chin ups 20kg
Ball slams, half reps each side of the body (8kg med ball)

November 18 2011

AS MANY BURPEES AS POSSIBLE

10 Minutes

November 16th 2011

Go heavy or don't bother

Heavy days generate the release of excellent hormones, great feelings and physiological change.

Plus an increase in strength, results in more power for increased 'work capacity across broad time and modal domains', CrossFit.

So take this heavy day and run with it for results. Don't be shy.

Daily Dose

Clean & Jerk

8 sets of 8
looks like this - 8,8,8,8,8,8,8,8

November 15 2011

4 Rounds for time

Run a mile
50 body weight squats

November 14 2011

Body weight squats

TABATA

8 sets of 20 seconds Work then 10 sec rest
(aim for minimum 18-20 squats per set)

November 12 2011

3 rounds for time

Sprint 20m
15 push jerks 40kg
Sprint 20m
60 Boxing punches
 15 russian KB swings 24kg

November 11 2011

Did you take a minute of silence today? Lest we forget.

Moving forward Daily Dose-
Triplet

 Rounds of 30, 20, 10

8kg med ball sit ups
Double unders
Bench press 70 kg

November 10th 2011

Turkish get ups

Practice, practice, practice!!

Strengthen your core and shoulder girdle like never before.

In between TGUs - 100 Toes to Bar.

Steps

1/ Dead hang on chin up bar

2/ Raise toes to bar

3/ Lower = 1 rep

November 8th 2011

Run 5km for time

November 7th 2011

Rounds of 30, 20, 10 reps

Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups

My time 20.20 minutes (no weight on front squat just the bar)

Scaled workout

30, 20, 10

Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support

Gillian 21.11mins Top effort Gillian woo :)

November 6th 2011

21-15-9

Push Press 60kg
Chin ups

Nov 4 2011

Daily dose

Gymnastics and Metcon

Handstand push ups and 50m run

5 HSPU + 50m Run
10 HSPU + 50m Run
15 HSPU + 50m Run
10 HSPU + 50m Run
5 HSPU + 50m Run

Beginners try holding handstands for time if you can't complete HSPUs 20,40,60s holds for 5,10,15 HSPUs

Good luck and post your times to the site.

3 November 2011

Daily Dose

Heavy Day

Clean 7 rounds of 3 @ 135 Lbs
3,3,3,3,3,3,3

Warm up by opening the hips and getting warm and mobility through the hips, shoulders and trunk.

Post your numbers to the site

2 November 2011

Daily Dose

AMRAP for 20 minutes (As Many Rounds As Possible)

20 x Burpees
5 x Dead Lift 180 Lbs
300m Row