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Showing posts from March, 2014
Today sees the start of the retests from the 12 week challenge, we will be doing measurements on thursdays to see if you have changed much in 12 weeks. The overall winner for gains in fitness/weight loss will win a prize.

CrossFit Totals

Squat
Press
Deadlift

Sunday Endurance

Warm up
10 mins easy jog/ride
10 mins hip/ankle mobility
10 mins building up tempo

then rest for 5 mins

Pick one of the following

Bike 15km @85% 20km pace

Run 5km @85% 5km pace 

NB - if you don't have these find them and post your times

A - mobility  5 mins wrist  5 mins ankles  5 mins hips 
B- 
WORKOUT 14.5MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
43kg. thrusters
Burpees WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

Class update

Starting from next week we will be making some changes to class structure and approach to training.

For CrossFit Wods will be working
3 on 1 off 2 on 1 off

I will know be posting Endurance wods - no coach so plan your week around these
tuesday (gym), thursday(gym) and sundays (outside)

Depending on how this goes we will add gymnastic and barbell focus classes also

Please ensure you have rest days to recover from sessions i.e. if your gonna do endurance tues and thurs maybe take another day off in the week

Todays Session

2000m Row

remaining time work on air Squat and press tekkers look at mobility issues

just remind you all whats more important

15 min AMRAP

10 Pistols
10 HSPU
10 burpees
find your 5RM Front or back bench Squat





mad mondays are back

1000m run
100 sit ups
100 good mornings
1000m run
14min AMRAP

60 Cal row
50 T2B
40 Wall Balls
30 cleans
20 MU
How many of you have felt like this

We are gonna be going over a easy recovery session working on form from rowing tekkers rolling into some turkish love and squats

2 rounds
5 min Recovery row
5 mins turkish get ups
5 mins squat tekkers

enjoy the recovery

weds endurance

4 rounds
500m Run
50 KB swings
for time

200 - 150 - 100 - 50 double unders
100 - 75 - 50 - 25 air squats
Those wanting to redo Open 14.3 please inform me ASAP so we can get you booked in

12 min AMRAP

12 hang squat cleans
7 push ups
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61kg. deadlifts, 10 reps
15 box jumps, 24-inch
84kg. deadlifts, 15 reps
15 box jumps, 24-inch
102kg. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
143kg. deadlifts, 30 reps
15 box jumps, 24-inch
166kg. deadlifts, 35 reps
15 box jumps, 24-inch WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43kg. deadlifts, 10 reps
15 box jumps, 20-inch
61kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg, deadlifts, 20 reps
15 box jumps, 20-inch
84kg. deadlifts, 25 reps
15 box jumps, 20-inch
93kg. deadlifts, 30 reps
15 box jumps, 20-inch
102kg. deadlifts, 35 reps
15 box jumps, 20-inch

tekkers on gymnastic movements

With 14.3 being announced tonight lets have a look at some of the movements I think might pop up to give us the best chance of being efficient at them and maybe even getting more than 1 rep come tomorrow

Class tekkers

- Muscle ups progressions
- TTB progressions
- Cleans
Kate Schuh and Tracy O'Donnell.
Hearts = Push ups 
Diamonds = Sit ups
Spades = KBS - you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps. 
All face cards are 10 reps. 
Aces are 20 reps.
For Time 20 Burpees 30 Thrusters  20 Burpees 25 Thrusters  20 Burpees 20 Thrusters  20 Burpees 15 Thrusters  20 Burpees 10 Thrusters 
For time

Cash in - 500m Run
then
5 rounds
50 Mountain climbers
40 Sit ups
then
Cash out - 500m Run
WORKOUT 14.2Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
What will the Open bring anyone got any predictions

20 min EMOM
5-10 Ring rows (2:2:2 tempo)
5-10 PVC OH Squat
15 min AMRAP

5 GTOH
10 burpees over the bar
15 Air squats
Don't be that guy listen to your coach or ask your coach for tekkers thats what we are here for

15 min Snatch EMOM

Start @ 60 % and increase by 5kg EMOM

- looking for a 1RM

For those who want to redo 14.1 I have time between 830-9am or between 6&7 if otherwise please email me as I can only fit in 5 people between 6&7.

for the rest of you

for time
Jackie
1000m Row
50 thrusters
30 pull ups