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Helen on Steroids
For time:-
Run 1200m
63 KB Swings 24kg (16kg)
36 Pull-ups
Run 800m
42 KB Swings 24kg (16kg)
24 Pull-ups
Run 400m
21 KB Swings 24kg (16kg)
12 Pull-ups
Post time to comments.
Scaling options
Option A:-
Run 1200m
63 KB Swings 16kg (12kg)
36 Pull-ups
Run 800m
42 KB Swings 16kg (12kg)
24 Pull-ups
Run 400m
21 KB Swings 16kg (12kg)
12 Pull-ups
Option B:-
Run 1000m
42 KB Swings 16kg (12kg)
24 Pull-ups
Run 600m
21 KB Swings [...]
Saturday 301010
Posted on October 30, 2010 by admin. Filed under Exercise
Warmup
2 rounds of:-
Front Squat (bar or Broomstick) x 5 reps
shoulder distractions with the bands x 5 per side
shoulder dislocates with the band x 5 per side
pushup plus x 10
cossack stretch x 2 times per side
then warm up on the bar 3-4 sets
WOD
Option A:-
Three rounds for time of:-
10 Thrusters 60kg (40kg)
10 Burpees
Option B:-
Three rounds for [...]
Friday 291010
Posted on October 29, 2010 by admin. Filed under Exercise
Warmup
2 rounds of:-
Jog 400m
Squat x 10
Push up x 10
Sit up x 10
Lunge x 10
Samson Stretch x 30 seconds
WOD
15 rounds of:
Run 200m
Rest 1 min between rounds
Post times for each round and total time to comments.
Thursday 281010
Posted on October 28, 2010 by admin. Filed under Exercise
Rest Day
Today work:
5 minutes double unders practice
2 minute keg drill
2 minute shoulder distractions with the band
3 rounds of:-
OHS Squat (broomstick or bar) x 10
Ab-mat sit-up x 10
Strict pull-up x 10
Ring dip x 5 (focus on neutral, turned out hand position)
Back Extension x 5 (hold for 5 seconds in the top position)
Samson Stretch (do the Samson [...]
Wednesday 271010
Posted on October 27, 2010 by admin. Filed under Exercise
Option A:-
5 rounds of:
3 Deadlifts
3 Box Jumps 80cm (60cm)
Rest 3 minutes between sets
Option B:-
5 rounds of:
3 Deadlifts
3 Box Jumps 60cm (40cm)
Rest 3 minutes between sets
Option C:-
5 rounds of:
3 Deadlifts
3 Box Jumps 40cm (20cm)
Rest 3 minutes between sets
Then
Row 1000m for time.
Post results to comments.
Binna Burra Boot Camp October 2010
Tuesday 261010
Posted on October 26, 2010 by admin. Filed under Exercise
Eight Ball
Complete eight rounds of:
2 Muscle Ups
10 Push ups
15 Squats
200m Run
Each round is a four minute interval
Rest the remaining time, start the next round at the completion of four minutes.
Option B:-
Complete eight rounds of:
2 Transitional muscle ups
10 Push ups
15 Squats
200m Run
Each round is a four minute interval
Rest the remaining time, start the next round at [...]
Monday 251010
Posted on October 25, 2010 by admin. Filed under Exercise
Push Press 3, 3, 3, 3, 3
Rest 5 min
21, 18, 15, 12, 9, 6, 3 for time:
SDHP
Push Jerk 40kg (30kg)
Post time to comments.
Sunday 241010
Posted on October 24, 2010 by admin. Filed under Exercise
Rest Day
Utilize the rest day to work on skills and drills, ensure you do a good warm up before you commence.
Work on one of your weaknesses ie: Snatch, Muscle ups etc. If you have a chink in your Armour work on it.
The official CrossFit warm up is in the April 2003 CrossFit Journal.
3 Rounds 15 [...]
Saturday 231010
Posted on October 23, 2010 by admin. Filed under Exercise
Complete as many rounds as possible in 15 minutes of:
3 Muscle Ups
9 Strict Press 50kg (30kg)
27 Double unders
Option B:-
Complete as many rounds as possible in 15 minutes of:
3 Muscle Ups – transitional muscle up
9 Strict Press 50kg (30kg) – scale as required
27 Double unders
Option C:-
Complete as many rounds as possible in 15 minutes of:
3 Muscle [...]
Friday 221010
Posted on October 22, 2010 by admin. Filed under Exercise
Weighted Pull up 3, 3, 3, 3, 3.
Strict Pull up 6, 6, 6, 6, 6.
Rest 5 minutes.
Option A:-
Five rounds for time of:
5 Hang Power Cleans 70kg (50kg)
5 Push Jerk 70kg (50kg)
Run 200m
Option B:-
Five rounds for time of:
5 Hang Power Cleans – scale as required
5 Push Jerk – scale as required
Run 200m
Option C:-
Three rounds for time [...]
