WOD - 31/1/09

30 Muscle ups for time

Proper Rowing Technique broken down

Click o the link to watch this simple video on how to row with proper and effiecient technique.

WOD - 30/1/09

1000m row

Push Press - 5/5/3/3/1/1

Then:

72 kg Power clean x 15 reps

Ring Dips x 30

72 kg Power Clean x 12

Ring Dips x 24

72 kg Power Clean x 9

Ring Dips x 18

72 kg Power Clean x 6

Ring Dips x 12

72 kg Power Clean x 3

Ring Dips x 9

WOD - 29/1/09

"Helen"

3 rounds for time:

400m run
21 24k kb swings
12 pull ups

(The 400m was two on the treadmill, and one on the road)

Then 3 hours later;

45 MINUTE HILL INTERVAL SPIN CLASS.

WOD - 28/1/09

"Tabata something else"

(8 intervals per exercise of 20 seconds work, then 10 seconds compete rest. Record rep's for each interval)

Squat
Push Up
Jumping lung's
Sit Ups
Burpees

WOD - 27/1/09

Backsquat :

5x5

then :

Spin class (hill and sprint intervals)

REST DAY!!!

WOD - 25/1/09

For time:

Swim 1600m

WOD - 24/1/09

5 Rounds for time of;

7 Muscle Ups

14 Knees to elbows

21 Double Unders

14 24 kb snatch

7 Burpees kb swings

WOD - 23/1/09

For Time:

Reps
x40
x30
x20
x10

Double Unders
KTE (Knees to elbows)
24 kg Kettlebell snatch's

WOD - 22/1/09

5 rounds of:

5 Muscle Ups

15 One-handed kb swings

10 Burpees

5 Clapping Push ups

WOD - 21/1/09

"Fight Gone Bad"

1 min per exercise + 1 min rest after each round.
Record reps for points.

Wall Ball (10kg)
SDLHP (24kg)
Push Press (20 kg)
Row (cals)
Burpees

Great Quote

"PAIN IS TEMPORARY, QUITTING LASTS FOREVER"

- Lance Armstrong - Its Not About the Bike.

Great read for inspiration, and for realising a few lessons that unfortunately not allot of people learn ever.

WOD - 20/1/09

"NATE"

2 Muacle ups
4 HSPU
8 24 KG one arm swing

AMRAP IN 20 MIN'S

Unexpected WOD 19/1/09

In pairs:

Complete 250 Thrusters 40kg

While one is doing the thrusters the other person is resting...with burpees?!

Thrusters are to max rep's.

WOD - 19/1/09

Row 500m

1 min RI (rest interval)

Row 1000m

2 min RI

Row 1500m

3 min RI

Row 2000m

3 min RI

Row 1500m

2 min RI

Row 1000m

1 min RI

Row 500m

Record average per 500m for each distance.

REST DAY!!!

WOD - 17/1/09

"Helen"

3rounds for time;

400m Run
21 kb / db swings
12 pull ups

WOD - 16/1/09

60KG Clean and Jerk

1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on for as long as possiblle.

N.B - Scale the load (weight) as required.

Crossfit's First Fitness Standard

Crossfit's First Fitness StandardThere are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills. -- CrossFit Journal #2
The 10 General Physical Skills 1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.4. Flexibility - the ability to maximize the range of motion at a given joint.5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.6. Speed - The ability to minimize the time cycle of a repeated movement.7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.8. Agility - The ability to minimize transition time from one movement pattern to another.9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WOD 15/1/08

Deadlift ; 5/5/5/3/3/1/1/1

then

5km row or run, for time:

Sample Menu

Menu
BREAKFAST
Spinach omelette – (tsp olive oil/6 eggs (5 whites, 1 whole). (Add mushrooms, peepers, your preference). As much spinach as you want.

Small handful of Almonds, 1/2 cup blue berries, Yogurt (Low fat, low sugar).Snack

Small handful of Almonds/Half apple/whey protein Isolate, half water and half milk.LUNCH
6-8oz chicken.As much Brocolli/asparagus as you want with oil and vinegar dressing.(1 table spoon olive oil)Snack

Small handful of almonds, low sugar, non-fat yogurt. Or, cottage cheese and rivitta, Or, cottage cheese with blueberries.DINNER6-8 oz lean grass-fed beefSalad of any descritiption, keep away from pre-packaged sauces.small handful almondsDAY 2BREAKFAST2-4 oz hamsmall handful of almonds1-cup strawberriesSnack
small handful of almonsa, with some low fat yogurt. Or whey protein isolate protein..Lunch3-6 oz salmonas much salad as you want with oil and vinegar dressing(1 table spoon olive oil)1-2 kiwi1 teaspoon almond butterSnack

small handful of Almonds.Dinner2-4oz chickenas much boiled cabbage as you want topped with tablespoon sesame oil and sesame seeds1-2 cup berries with walnutsDay 3
Breakfast
salmon and asparagus omelette1-cup melon with small handful of walnutssnack small handful of almondslunch4-6oz can tuna with olive oil and vinegar over lettuce tomatoes and celery1 cucumber sliced thin with sesame oil rice vinegar and sesame seedssnack small handful of nutsdinnerchicken saut�ed in olive oil with onions and mushroomsspinach salad with walnuts diced apple and olive oil and vinegar dressing. - Make sure your fuelling yourself every three hours...(good snacks will include post workout whey protein isolate shake,,or, almonds, berries and cottage cheese).
- Aim to be eating within in an hour of waking up.
- When wanting to cut body fat, eat ONLY VEG, SALAD, MEAT, SEEDS AND NUTS.......
- Nothing processed!!
- If you don’t cook it, don’t eat it.........

WOD - 14/1/08

21-15-9 reps

50 kg thrusters
burpees
10kg wall ball
350 m row

For time: