W#148 March 9th 2012

Today's WOD is 10 minute AMRAP

As Many Rounds As Possible...in 10 minutes of:

5 Thrusters @ 40KG
4 HSPUs
3 Dead lifts @ 90KG
2 Muscle Ups
1 Rope climb 15Ft

TM W# 26 Feb 23 2012

21 -15- 9

Back squat 100kg
Handstand Push ups

January 13 2012

CONGRATULATIONS !!!
This is your 10th workout of 2012 ... Keep up the great work

DailyDose

CrossFit WOD "Diane"

Diane is a benchmark of fitness workout designed to challenge you in many components of fitness. These components are strength, power, stamina, CV, Coordination, Accuracy, Agility, Balance and speed.

The workout is 21-15-9 :

• 100kg Dead lifts (DL)
• Handstand Push ups (HSPU)

January 7 2012

Warm up

TrickyFit Warm up video + Squat jumps and Handstands

Workout

5 Rounds for time

Run 400m + 30 Sit ups + 5 HSPU ( handstand push ups)

• Beginners - If your a beginner to any of these movements, scale by completing the 400m as fast as possible, reducing the number of sit ups or just holding a sit up at 45 degrees to increase muscle endurance in the abdominals and chose incline push ups to reduce the overall weight you need to push.
• Intermediate - You guys are strong enough to do just about everything you may need to sub HSPU for 30 push ups with a 10 sec handstand hold at full extension on a wall.
• Advanced - even advanced athletes will feel this workout get to them. Go hard and complete in around 8 minutes.

Cool Down

Jog 2 km and stretch out full body

November 20 2011

Daily Dose

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

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.

October 16th 2011 - Ladder of Presses

Daily Dose

LADDER CLIMB - Climb as many rung of the ladder as you can. Climb the first rung of the ladder by completing 1 rep of both exercises. Then complete 2 reps of each. 3 reps of each...Continue this for as many rounds/ rungs as possible. 

Record time and Ladder rungs.

Bench Press 150lbs

Handstand Push up

Alternatively

Push up

Shoulder press ( A weight that is challenging to you)

September 29 2011

Daily Dose

8 rounds 

Handstand x 1min

Plank x 1min

Sit ups x 30

September 23

Dailydose

AMRAP - As many rounds as possible - in 15 minutes

15 handstand push ups
15 chin ups

September 12 2011 - 4 sets for time

Post your time to the comments section of the blog.

Sept 1st 2011 - Pump it up

Daily Dose, September 1

(15 Minutes of Max rounds completed)

10 x Handstand Push up

15 xSquat Jump

20 x Chin up

30 x Lunge Jumps

40 x Double Unders

Visit Exercise Essentials for more info on the Daily Dose exercises

August 27 2011

3 Sets for time (Repetitions 14, 11, 8)

Squats max weight + Handstand Push ups

Record your squat weight for each set and over all time
Good Luck

August 24 2011

Daily Dose

Max reps for time
Handstand push ups x 10 minutes
Chin ups with over grip x 10 minutes

Record score to site when done

Warm up
6km run and arm circles for 3 minutes
Cool down with stretches

Substitute 
handstand push ups for regular push ups with elbows in and hands shoulder width apart.
Alternatively you could do bench dips or kitchen bench dips with feet airbourne.
sub chin ups for handrail pull ups, chest to bar. Resting is okay but the best score will go to the person who can push through the pain and generate the most repetitions so keep it constant. No switching between exercises. 10 minutes of handstand push ups and then 10 minutes of chin ups.

GOOD LUCK