AndFit

now browsing by tag

 
1RM Air Squats AMRAP AndFit AndRun Back Squat bootcamp Box Jumps Burpees crossfit Double Unders fitness Front Squat gymnastics Handstands health KB Swings Kettle bell training Ladder Olympic weight lifting personal training Power Clean Pull Ups Push Press Run SDHP Shoot Throughs Snatch The Bear Thrusters Video Wall Balls weight loss
 

Posted by: | on August 27, 2012

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

Posted in AndFit |
Tags: , , , ,

Posted by: | on August 26, 2012

Mon 27 August

Skill:

Kipping Pull Up

WOD:

5 Burpees

10 Pull Ups

20 KB SDHP (24/32kg)

200m Rn

20min AMRAP

Posted in AndFit |
Tags: , , , , ,

Posted by: | on August 22, 2012

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

Posted in AndFit, AndRun |
Tags: , , , , ,