August, 2012
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Friday 31 August
Medball runs at andRun endurance club
Our speciality classes andRun and andLift are going really well. People are already seeing big improvements in their running and lifting just by spending one focused hour a week on their chosen domain.
Team here is a great way to finish the week and month!
FRAN!
21 – 15 – 9
Thuster (30/45kg)
Pull Ups
Wednesday 29 August
WOD:
3min AMRAP
5 Deadlifts (60/100kg), 5 Over the bar burpees
Rest 2 minutes
3min AMRAP
5 Ring Dips / 5 Overhead plate lunges per leg (10/20kg)
Rest 2 minutes
3min AMRAP
5 Deadlifts (60/100kg), 5 Over the bar burpees
Rest 2 minutes
3min AMRAP
5 Ring Dips / 5 Overhead plate lunges per leg (10/20kg)
*Score each of the 4 AMRAPS as seperate WODS
Tuesday 28 August
Double Unders – Feels so good when they are going well, but brings out the ugly side in us when they go wrong!
Team I’m pumped on how many of you are getting the hang of double unders! If you have not yet mastered them, here are the key thing to focus on: 1)Tuck the elbows in close to the body – it keeps the rope long. 2) Keep the hands slightly out in front of the body. 3) Keep the feet together and stay in one spot. 4) The jump does not have to be that high, but the wrist needs to move faster! Keep the tension on that rope. 5) Do not leave the box until you have done some!
For time:
60/45kg Thruster, 15 reps
Run 200 meters
45/30kg Thruster, 20 reps
Run 400 meters
30/15kg Thruster, 30 reps
Run 800 meters
Mon 27 August
Skill:
Kipping Pull Up
WOD:
5 Burpees
10 Pull Ups
20 KB SDHP (24/32kg)
200m Rn
20min AMRAP
Saturday 25 August
CrossFit Games Open WOD 12.2
Men:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Women:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Thursday 23 August
CrossFit Endurance
If you are interested in running longer distances, maybe planning on doing a 10km, half marathon or even a marathon, you need to start following Bryan Mackenzie from CrossFit Endurance. The guy is a genius and their training methods are changing the running world. Below are a few videos to watch if you are interested. Also jump on crossfitendurance.com. You’ll learn about running mechanics, proper hydration, how CrossFit training will make you a better and safer runner and you might even hear something controversial along the lines of, you don’t have to run for hours and hours to become a better runner… I like the sound of that! I’m doing my CrossFit Endurance Certification in October, so we’ll certainly be spending more time learning how to run better. In the meantime come and join us at AndRun endurance club 5:30 on Wednesday nights.
Best video to watch is on the CrossFit Journal:
http://journal.crossfit.com/2010/08/endurance-science.tpl
(you need to subscribe to the journal to be able to access. Completely worth it, so do it! https://id.crossfit.com/a/signup.php)
Strength
20min to find 1RM Push Press
WOD
2min AMRAP
Double unders
Wednesday 22 August
Skill:
Handstands / Double Unders
WOD
10min AMRAP
10 Shoot Throughs
20 KB Swings (24/16kg)
30 Double Unders
D5 Creation