Cards

In pairs, go through a pack of cards performing the following excercises per suit:

Hearts – 50 double unders (200 singles)
Diamonds – Toes to Bar (knees to elbows)
Spades – turkish get ups 16/8kg
Clubs – box jumps
Joker – 20 burpees

The number on the card determines the reps (except on hearts where you’ll always do 50 double unders or 200 singles.

Picture cards and aces calls for 10 reps.

When you complete one card, grab the next and get through the pack as fast as posible between the two of you.

I found these videos of a guy called Gary Roberts who decides to change his life and begins to do CrossFit. There are a few episodes, and you’ll enjoy them. I’ll post one every Wednesday night – you might even relate to some of the stuff he goes through

Skill:

Pull Ups

WOD:

‘HELEN’

3 rounds for time:

400m Run

21 KB Swings (24/16kg)

12 Pull ups

*Scale KB weight and assisted band pull ups as apropriate.

*Compare to 13Jan or 6March

Strength:

Clean

3 – 3 – 3 – 3 – 3

WOD

21 – 15 – 9

Clean

Later bounds (over bar)

*Bounding over the bar and back again is one rep.

RX – 60/40kg

Scale 1 – 50/30kg

Scale 2 – 40/20kg

Here’s a cool vid for you of some of the top mens athletes doing a team comp. I reckon we should get some of those dumies to carry!

We will be closed for Anzac day on Wednesday. Intro class will be moved to Thursday this week. If you were not at the 5km run session this past week, this is a good day to get your 5km run done

Skill:

Hollow Rock

Strength:

Press 3 – 3 – 3 – 3 – 3

WOD:

In 7 minutes, perform as many repetition of the following rep scheme as possible:

• 3 Push ups

• 3 Grashoppers

• 6 Push ups

• 6 Grashoppers

• 9 Push ups

• 9 Grashoppers

• 12 Push ups

• 12 Grashoppers

• etc.

WOD

‘Whitten”

5 rounds for time:

22 KB Swings (32/24kg)

22 Box Jumps

400m Run

22 Burpees

22 Wall=ball

Scale 1 – 3 rounds

Scale 2 – 3 rounds, 24/16kg Swings

Scale 3 – 3 rounds, 16/12kg Swings

One of my favourite low carb high protein meals – Chicken Nasi Greng from Wok n Noodle: Chicken with shrimps, mixed vegetables, green beans, cashew nuts and eggs. Ask for low carb and extra egg!

WOD

For time:

21 Jumping Ring pull ups

21/21 KB Push Press

40m Bear crawl

15 Jumping Ring pull ups

15/15 KB Push Press

40m Bear crawl

9 Jumping Ring pull ups

9/9 KB Push Press

40m Bear crawl

RX – 24/16kg KB

Scale 1 – 20/12kg KB

Scale 2 – 16/8kg KB

Strength round 2

Ok team its round 2 of the strength cycle. It’s been great to see your lifting techniques improve and your lifts getting heavier. In this round we’ll be doing 5 sets of 3 reps for each movement.

Mechaninics – Consistancy – Intensity

The key to improvement is intensity. However we cannot apply intesity to any movement if our mechanics(technique or form) has not been consistantly at a acceptable standard – not perfect but acceptable. We will never expect you to increase the weight if your mechanics are horible. But if your mechanics are good to go, dont be conservitave with the weights. Intesnsity is your friend and the only way to get better is to apply it. How do you apply intesity? Go faster, heavier, higher and harder!

Strength

Front Squat

3 – 3 – 3 – 3 – 3

WOD

50 40 30 20 10

Air Squats

Double Unders

RX – Double unders must be unbroken

Scale 1 – Double unders must be completed in sets of 10

Scale 2 – Double unders broken

Scale 3 – Singles unbroken

Strength

Deadlift

5 – 5 – 5 – 5 – 5

Finisher

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpies  /  Sit ups

*compare to 18/1/2012

I came across the following article a few days ago and thought it would be good to share with everyone.

The 10 things I’ve learned From Doing CrossFit

My favorite of the 10 was number 4 – Not every workout is a competition, embrace training to improve (followed closely by no. 6 – listen to your coach )

WOD

5km Run for time.

Compare to 16th of January