Sunday, 30 September 2012

Cindy

Change to normal programming due to games days Saturday 


Cindy
20 min AMRAP
5 pull ups
10 push ups 
15 squats


For this month we will have a Set Warm up which we will use everyday to increase mobility and warm up specific joint, please carry on with current or new goats before classes start. 

B - Clean + 1 Push Jerk 
7x1 med/heavy 
rest 60 sec 

NB - Still focusing on form not 1 RM 

C - 3X5 Pendlay Row
 heavier than last week, rest 60 sec

NB - straight into no warm up sets 

D - 10 min Time Cap 
Cash in - 100 double unders 
AMRAP  
6 x deadlift 60/45
6 x squat clean 60/45
6 x push press 60/45

NB - If you cant do 100 double unders I want you to try and gain 1 rep at a time, before moving onto AMRAP



Thursday, 27 September 2012

Hopper Says

http://cfmoncton.files.wordpress.com/2009/06/hopper.jpg 
For Oct the Hopper will decide Fridays WODs Enjoy 

B - 5 rounds for time 
25 wall balls 9/6kg 
30 pull ups 

25 min Time cap

Tuesday, 25 September 2012

 
anywhere any how 

B - Hi hang snatch
7x3 heav - rest 45sec 

C - Tabata 
Power snatch 40/30kg 
V-ups 

NB - work 20 seconds rest 10 seconds 
 16 rounds
 

Monday, 24 September 2012

Rich Froning CrossFit Games


B - Press 
5x5 

C - 3 x ME Ring Dips  - rest 45sec
3 x 15 unbroken KB snatch - heavy, rest 45 sec
3 x ME K2E - rest 45 sec
3 x ME KB thrusters - heavy, rest 45 sec 


B - Hi hang squat clean 
7x3 med/heav 
rest 45 sec 

C - 10 min AMRAP 

21 hi hang squat clean @60/45
15 pull ups 
9 STOH @60/45


Thursday, 20 September 2012

return of the playing cards


 
Anyone ever question this? Ha. 

B - Pack of cards 
Hearts - thrusters @20/15
Diamonds - hamstring walk outs
Clubs - push ups
Spades - superman rocks 

Wednesday, 19 September 2012

Rest day

Dont let training overtake your life


  The Do's to better training 

    Eat better. Better nutrition helps sleep. In turn, sleep helps metabolism. It’s a cycle. To maximize the benefits of nutrition and sleep, you need to do both well.
•    Give up smoking or any other form of tobacco (3).
•    When doing particularly hard workouts during a day or the course of a week or month, be sure to get extra sleep during that time to maximize your gains along with mobility demands.
•    Keep your room dark, quiet and cool at night. Light, hot temperatures and noise can disrupt sleep patterns and cause you to sleep poorly. 

B - Rest Day
tekkers 
Catch up WOD 
Mobility 

NB - On these rest days please take it easy as we have increased volume on lifts and movements so body needs recovery and mobility work to improve not more volume and work load 


Tuesday, 18 September 2012



B - Power Clean + 1 Push Press 
7 x 3 Med/Heavy 

C - Pendlay Row 
3 x 5 heavy 

D - Grace 
30 x clean and jerk @60/45

Monday, 17 September 2012


Keep up the good work guys goats are slowly getting better 

B - Back Squat
Heavy 
5 x 5 

C - Cash in - 50 Air squats 
21-15-9 
HSPU 
T2B
Cash Out - 50 Air Squats

Time Cap - 10 mins

Sunday, 16 September 2012

 http://poseidoncrossfit.typepad.com/.a/6a010537039fcd970c011571d2171a970b-500wi

B - Power Snatch 
7x3 

C - 3 x  Max Effort Push ups - rest 45 sec 
3 x Max Effort pull ups - rest 45 sec 
3 x Max Effort sit ups - rest 45 sec

D -  Randy 
75 x Power snatch 


Thursday, 13 September 2012

HAM friday is back Are You Ready

image


B - in a 20 min window
500m run
50 ring dips
50 burpees over a box
50 SDHP @ 32/24
AMRAP
20 air squats
20 push ups
20 v-ups

Wednesday, 12 September 2012

Tuesday, 11 September 2012

http://3.bp.blogspot.com/-Wrjpe4K3NhY/Th5sGQ4PK5I/AAAAAAAAAFA/nXRkhhqgFcw/s1600/Wall+Ball+2.jpg


B -  Hang Power Clean
7 x 3 
heavy 

C - for time 
100 MB clean into a Wall ball

Monday, 10 September 2012

http://3.bp.blogspot.com/-HQnEgoTeqQE/UA8-81ytLsI/AAAAAAAAINU/2rfgEFTRqCA/s1600/Pat+n+front+squat.jpg



B - Front Squat 
5x5 
heavy 

NB - build up to a weight so you can do 5x5 

C - Sindy 
8 min AMRAP 
5 pull ups 
10 push ups 
5 front squat @ 60% 3rm  

Sunday, 9 September 2012



B - Hang Snatch 
med-heav 
7x3 

NB - These should be performed in a row if bar is dropped weight is too heavy, each snatch should go into a squat

NB bar cannot touch the ground for these 3 reps 

C -  7 x rounds of Snatch Bear Complex 
(1 round - power snatch, snatch press, Oh squat, snatch behind head press, Oh squat, rest 45sec) 

Thursday, 6 September 2012

http://b.vimeocdn.com/ts/256/383/256383731_640.jpg

B - Power clean
8x1
 
C - jerk
8x1

D - Fran
21-15-9
thrusters 40/30
pull ups

Wednesday, 5 September 2012

Tuesday, 4 September 2012


We have just entered the divided we fall comp team is Princess, Pants, Pipa, Snatch, Duncan and FON time to start making a name for ourselves 

B - Front Squat
7x 3 Heavy
 
NB - Either from a rack or clean off the floor 

C - 8 min AMRAP
10 squat clean 40/30
10 push ups
10 K2E

Monday, 3 September 2012

http://3.bp.blogspot.com/_MDc2AGL3cKw/TEeaZuTj6vI/AAAAAAAAAgM/92EVSVwsVVY/s1600/air%2Bguitar.jpg

B - Power Snatch 
 8 x 1

 C - 3 rounds for time 
4 KB snatch 32/24 e/s
 8 KB OH lunges 32/24kg (both hands)
40 double unders

Sunday, 2 September 2012

http://functionalstrengthcrossfit.com/wp-content/uploads/2012/05/Iron_Will_main.jpg

Goats are also back as from this week so pick three movements that your weak at and do 30 reps everyday for this month, so that 90 a day before you ask

B - clean and jerk
1 rm in 15 mins

C - 15 min EMOM
3 x C&J med/heavy

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...