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Rest Day!
Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that’s dip or pull up-centric, you might want to do something else in the warmup.
Also certain exercises may need to scaled or progressions put in place, for example, if you cannot do dips work the push up, if you cannot do pull ups work and eccentric phase pull up of no more than 6 repetitions.
We also recommend working the front squat into the warm up.
Today we will be focusing on clean technique and upper body mobility and strength.
Want to train with “The Commando”
Tuesday 240810
Posted on August 24, 2010 by admin. Filed under Exercise
Front Squat 5 – 5 – 5 – 5 – 5. Rest 3 minutes between sets
Rest 5 minutes
Option A:
3 rounds of:
Max reps in 1 minute for each exercise, rest 3 minutes between rounds.
Box Jumps 60cm
Double unders
HSPU
Option B:
3 rounds of:
Max reps in 1 minute for each exercise, rest 3 minutes between rounds.
Box Jumps – scale as required
Double unders – practice
HSPU – scale as required
Option C:
2 rounds of:
Max reps in 1 minute for each exercise, rest 3 minutes between rounds.
Box Jumps – scale as required
Double unders – practice
HSPU – scale as required
Post total reps for each exercise to comments.
Monday 230810
Posted on August 23, 2010 by admin. Filed under Exercise
“Nancy”
Option A:
5 rounds for time of:
Run 400m
15 OHS 45kg
Option B:
5 rounds for time of:
Run 400m
15 OHS – scale load as required
Option c:
3 rounds for time of:
Run 400m
15 OHS – scale load as required
Post time to comments.
Sunday 220810
Posted on August 22, 2010 by admin. Filed under Exercise
Shoulder Press 5 – 5 – 5 – 5 – 5. Rest 90 seconds between sets
Rest 5 minutes
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
If you cannot do a pull up or push up on the toes scale to a jumping pull up and push ups from the knees.
Post rounds completed to comments.
Saturday 210810
Posted on August 21, 2010 by admin. Filed under Exercise
Rest Day!
UltraFit 25th Anniversary
Individual
Complete as many rounds as possible in 25 minutes of:
5 BW Deadlift
5 Pull Ups Men 20kg (10kg)
5 Thrusters Men 60kg (40kg)
5 KB Swings Men 32kg (24kg)
5 Burpees
Team workout.
Team of four persons.
One team member on each exercise, each team member must complete each of the exercises in this order. One person must be on the rower all times.
The workout is complete once all reps and the 2500m row are completed.
25 Burpees
25 Pull Ups (Men chest to bar)
25 Thrusters Men 60kg (40kg)
2500m Row
The CrossFit community around Australia is today doing these workouts in celebration of UltraFit magazines 25th Anniversary.
Post results to comments.
Friday 200810
Posted on August 20, 2010 by admin. Filed under Exercise
Deadlift
Option A: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between sets
Option B & C: 5 – 5 – 5 – 5 – 5. Rest 2 minutes between sets
5 minutes
Option A:
5 rounds for time with a 7 minute time limit:
200m Run
3 Push Jerks 70kg (45kg)
5 Burpees
Option B:
5 rounds for time with a 7 minute time limit:
200m Run
3 Push Jerks – scale load as required
5 Burpees
Option C:
5 rounds for time with a 7 minute time limit:
200m Run
3 Push Jerks – scale load as required
5 Burpees
Post results for deadlift and time for WOD to comments.
Thursday 190810
Posted on August 19, 2010 by admin. Filed under Exercise
Option A:
For time:
Complete 2 rounds of each couplet before moving on.
21 Clean 60kg (40kg)
21 Toes to Bar
15 OHS 60kg (40kg)
15 Chest to Bar Pull Ups
9 Snatch 60kg (40kg)
9 HSPU
Option B:
Complete as posted, scale load and movement as required.
Option C:
Complete each couplet before moving on.
15 Clean – scale load and movement as required.
15 Abmat sit up
12 OHS – scale load and movement as required.
12 Jumping pull ups
9 Snatch – scale load and movement as required.
9 Box HSPU
Post time to comments.
Workout from CrossFit Body M.
Wednesday 180810
Posted on August 18, 2010 by admin. Filed under Exercise
Back Squat
Option A: 2 – 2 – 2 – 2 – 2. Rest 2 minutes between sets
Option B: 4 – 4 – 4 – 4 – 4. Rest 2 minutes between sets
Option C: 6 – 6 – 6 – 6 – 6. Rest 90 seconds between sets
Rest 5 minutes
Complete max double unders in 10 minutes.
Every time you break the double unders run 200m
If you do not have double unders you have ten minutes of double under practice.
Post results for back squat and total double unders to comments.
Thanks to CrossFit Frankston for finding this interesting clip on Youtube.
Tuesday 170810
Posted on August 17, 2010 by admin. Filed under Exercise
Rest Day!
Skills and Drills
Want to train with “The Commando” then check out www.crossfitfx.com.
The classes will still be run as normal the only change will be individuals will have a chance to work on areas that require attention.
For those who are not working to the 3 on 1 off cycle, you are welcome to come in and do a WOD.
All of the educational clips we post can be found on the forum under Skills and Drills
Monday 160810
Posted on August 16, 2010 by admin. Filed under Exercise
10 rounds for time of:
5 Thruster 70kg (45kg)
20 Double unders
5 Chest to Bar Pull ups
All movements must be done unbroken before commencing the next movement.
Post time to comments.
What a great pic of the session run in Coffs Harbour over the weekend.
