Snatch Practice and a spicy WOD.
21,15,9
Lateral burpee
Knees to Elbow
Swing 16kg
Pull-up
20in box jump
More Info
July 2008
| Sun | Mon | Tue | Wed | Thu | Fri | Sat |
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| 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| 27 | 28 | 29 | 30 | 31 |
July 01, 2008
June 26, 2008
Cindy
Crossfit benchmark girl, Cindy.
As many rounds as possible in 20 Minutes
5 Pull-up
10 Press-up
15 Squat
Ross Enemait's Magic 50 (24/6/08)
5 Rounds for time
5/5 Swing
5/5 Snatch
10 Burpees
June 23, 2008
Legtastic (19/6/08)
When the weather's nice why not train outside?
an outdoor wod of
4 rounds for time
400m Run
50 Squats.
June 18, 2008
June 17 - The Olympic Bar Mile
Was going to be the broomstick mile but everyone that showed up was ready for a bigger test
Run 400m
50 press, 45lb
50 push-press, 45lb
50 push-jerk, 45lb
Run 400m
50 overhead squats, 45lb
50 front squats, 45lb
50 back squats, 45lb
Run 400m
25 hang power cleans, 45lb
25 hang power snatches, 45lb
Run 400m
Brutal
June 12, 2008
June 12 - Burpees and Pull-ups
A modified version of a recent Crossfit.com WOD
AMRAP 20 min
8 burpees
8 pull-ups
Cranking session with Dave, Bud and Keni all using their new found kips to great effect. Scores in comments
June 11, 2008
New Article - Zone Made Easy
Gang, you will have heard Leon and I talking about the Zone diet in recent months. It is the eating plan promoted by Crossfit and is also the eating plan that is fuelling Jonny's amazing performance of late. For a great introduction, download and read Crossfit journal #21 here.
That is sufficient to get started but does require that you take a rather analytical approach, at least to begin with. It is for this reason that I typed up the following article last year on another site. Have a read and feel free to ask any questions you like.
10 June - Fran
"What's your Fran time?" is the Crossfit equivalent of "How much do you bench?"
The full monty is
21-15-9
Thrusters, 95lb
Pull-ups
We scaled reps, loads or even movements to ensure that the workout was the sprint it is meant to be. From the number of Fran coughs during the end of session stretch I think we got it right!
June 05, 2008
Dead abs?
For time
5 rounds
5 Deadlift, 135lbs
12 Knees to elbow
