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Box Squat 7 x 2, 80% 1rm, rest 2 minutes
rest, then…..
“Small”
Three rounds for time of:
Row 1000 metres
50 Burpees
50 Box jumps, 24″ box
Run 800 metres
Post loads and times to comments.
“Champions in any field have made a habit of doing what others find boring or uncomfortable”
- Anonymous
Wednesday 290611
Posted on June 29, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Tuesday 280611
Posted on June 28, 2011 by admin. Filed under Exercise
Heaving snatch balance 5rm, 3 x 5, rest 2 minutes
Split Jerk 7 x 3, 60% 1rm, rest 1 minute
Pull ups 3 x 15, rest 2 minutes
DB bench 4 x 6, max effort
Post loads to comments.
Emotion in Crossfit from Mark Ferguson on Vimeo.
Overhead stability in the snatch by Greg Everett
“It’s not the situation…… it’s your reaction [...]
Monday 270611
Posted on June 27, 2011 by admin. Filed under Exercise
Sled Drag 3 x 30m, max weight, rest 1 minute
Hip Extension 3 x 15, max weight, rest 90 seconds
Box Squat 10 x 2, 60% 1rm, rest 1 minute
rest, then…..
Low box depth jump 1, 1, 1, 1, 1, 1, 1.
Post loads and height to comments.
The Paleo Diet in Pictures!!
It is not only for what we do [...]
Sunday 260611
Posted on June 26, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Saturday 250611
Posted on June 25, 2011 by admin. Filed under Exercise
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Push up release
20 Wall ball shots, 20 pound ball
Post rounds completed to comments.
Clean and Jerk WOD from CrossFit Brisbane on Vimeo.
The measure of a man’s real character is what he would do if he knew he would never be found [...]
Friday 24061
Posted on June 24, 2011 by admin. Filed under Exercise
Max Effort Press 1, 1, 1, 1.
rest, then…..
“Elizabeth”
21-15-9 reps for time:
Squat Clean, 60kg(40kg)
Ring Dips
Post loads and time to comments.
Joey A – Seal Beach CrossFit
Opportunities multiply as they are seized.
- Sun Tzu
Thursday 230611
Posted on June 23, 2011 by admin. Filed under Exercise
Max Effort OHS 1, 1, 1, 1.
rest, then…..
Complete as many rounds as possible in 15 minutes of:
10 Over head walking lunge 20kg
10 Burpee
200m run
Post loads and rounds to comments.
A hero is one who knows how to hang on one minute longer.
- Norwegian proverb
Wednesday 220611
Posted on June 22, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Tuesday 210611
Posted on June 21, 2011 by admin. Filed under Exercise
Pull ups 4 x 6 weighted, rest 2 minutes
GHD sit up 3 x 15, rest 1 minute
Press 8 x 3, 65% 1rm, rest 1 minute
Tate press 3 x max, rest 90 seconds
Post loads to comments.
Carpe diem, quam minimum credula postero! (Seize the day, put no trust in tomorrow)
- Horace
