Tash and Becca first class, welcome

A) Dead lift 

10,7,4,1 

B) Tabata 

Squats

Ring push ups 

Pull ups 

Abmat sit ups 

C) MOB

new tshirts available

A) Skills 

Muscle ups, kipping, butterfly pull ups

B) 3 mins K2E

C) "Holbrook"

Ten rounds, each for time of:
40kg Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

D) MOB

 

Taking Bookings for Fundermentals

A) Front squat

5,5,5,5,5,5

B) Skills

Muscle ups, kipping, L-pull ups

C) 3 rounds

12 muscle ups

75 squats

D) 20 heavy Turkish get ups

Team session

A) MOB work

B) "Team Fran"

200 m Run

250 Thrusters

200 m run

250 Pull ups

200 m run

C) Hollow Rocks

Monday feeling

 

A) Hand stand Drills

B) 7 rounds
7 dead lifts 30/40kg
7 Cleans 30/40kg
7 Push press 30/40kg
7 OH squats 30/40kg 

C) 100 Hollow rocks

Friday is here

 

A) Shoulder Press 

10-7-4-1

B)For time:
21 Push Ups
20 One legged squats, alternating legs
18 Push Ups
16 One legged squats, alternating legs
15 Push Ups 
12 One legged squats, alternating legs
12 Push Ups
8 One legged squats, alternating legs

C) 20 Turkish get ups 

New skills thursday

A] Mobility/Flexibility/Stretching

B] Skills and Drills
Pullup – Deadhang, Kipping, Butterfly
HSPU – Negatives, feet on box
Levers - Knees to chest, supported legs
Dip – feet on ground, rings

C] 30 Muscle ups for time
Sub – 30 Pullup, 30 HSPU(Negatives), 30 ring dips
or
"Karen - 150 wall ball shots"

skills day

A]  Deadlift
10-7-4-1

B] 3 mins

Hand stand push ups

C) 3 mins

Ring dips

D) hollow rocks

AMRAP Tuesday

A) 20 meter OH lunge walk @10/20kg 

4 sets 

B) 3 mins max 

pull ups 

C) 10 min AMRAP

10 Thrusters  30/40kg

10 Ring push ups

D) MOB

Strength is key

 

1 Rep Max of:

Clean

Bench Press

Overhead Squat

You get a total of 6 lifts per exercise

Add the heaviest lift of each together

to get your total

BORN TO CROSSFIT.wmv

A) Clean tech warm up

B) "Elizabeth"

21-15-9 reps of:
Clean 40/60kg
Ring dips

C) 100 twists @ 10kg

30 OH sit ups

Feeling for are friends over seas

A) Press

3,3,3,3,3

B) 3 rounds

10 Pistols

10 Turkish get ups

10 HSPU

C) MOB

A) SDHP

3-3-3-3-3

B) TABATA

16/24kg Kettlebell swings

Box jumps

Ring Dips

Push press

Push ups

C) hollow Rocks

Primal training methods

A) Parkour Movement Drills

B) Skills - Snatch 

C) Isabel 

30 reps of snatch 

60kg 

D) MOB

King kong has landed

A) Clean & Squat

5 sets (1 clean 3 front squats)

B) Skills - Muscle ups

C) 3 rounds for time

1 Deadlfit (1rm)

4 Muscle ups

8 HSPU

16 KB Swings

D) MOB

Jay fry Westside Barbell Floor presses

a) Floor Press

5-5-5-5-5

b) 10 min AMRAP

7 Hang cleans 30/40kg

7 burpee's

c) 100 twists @ 10kg and 30 OH sit ups

time to turn it up

A) Fight Gone Bad
4 x 1 min stations

10kg Wall balls
Push Press 40kg
Box Jumps
SDHP 40kg
Rowing for cal
REST

B) 100 hollow rocks

Crazy fridays

Integrity

CrossFit is, I believe, the best example of integrity in action. In life, there are many ways that one can cheat. You can cut corners at your job, often times in ways that no one by you will ever know. You can complete a task, not really caring if it’s completed correctly, but just going through the motions to get it done. There are also many shades of cheating – from BIG lies to tiny omissions of truth. The entire spectrum makes up our personal integrity. Integrity is not just wether we will abstain from doing the one, big clearly wrong thing, but how we react to all the little problems life presents us. Integrity is built in the details.
“When you cheat in CrossFit, the only person you’re cheating is yourself.” In CrossFit, integrity is calling a penalty on yourself when it’s warranted. Doing and extra wall ball for the one that doesn’t go above the line, doing an extra pull up when your chin isn’t above the bar, and hitting another squat when your hip crease doesn’t go below your knee.
CrossFit gives us a chance to practice living by our principles. And, when you build integrity, it carries over to every aspect of your life. What you learning the smaller world of CrossFit, you take outside the gym into the greater realm of your life. Everything you learn in CrossFit carries forward directly to the outside world. Calling a penalty on yourself, in the real world, is knowing when your actions are wrong and taking steps to correct them. Counting your reps accurately means judging yourself honestly – and moving forward from that point. Integrity is learning about a deeper gratification – a soul-leveled fulfillment, if you will. Integrity is doing what is in the highest good, not just what you might personally want. It’s calling a penalty on yourself when it’s warranted. It’s taking pride in your final score, no matter what it is.
Be true to CrossFit, be true to your box, but most of all be true to yourself.

Courtesy of Crossfit Oakland

A) 3 mins Max

Hand stand push ups

B) 3 mins Max

Toes to bar (T2B)

C) Death by burpees

every min we add a burpee

so:-  

 1st min = 1 burpee

2nd min = 2 burpees 

etc etc  

Everything starts now whats your target

A) Snatch
1,1,1,1,1,1,1

B) 5 rounds of max pull ups

C) "Annie"
50,40,30,20,10

D) MOB

crossfit is for women

A) OH Squat

1,1,1,1,1,1,1

B) Clean & jerk tech 

1,1,1,1,1,1,1

C) MOB

Welcome Back

A) Dead lifts

1,1,1,1,1,1,1

b) 3 Min max double unders

c) 30-20-10 

Ring dips

Push ups

Squats

d) 100 hollow rocks

New Years bookings

Happy new year everyone lets make 2011 a great year, lots of events coming up and some fun sessions to push you along in your fitness goals. I have just finished doing your programming for the next few months and its looking interesting and we should all see some great results.

Today is a rest day 

Sessions start tuesday 4th Jan 2011 

please email to book in