Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
As Rx'd HQ 090227
Post time to comments.
1600
"Joshie"
* 40 pound Dumbbell snatch, 21 reps, right arm
* 21 L Pull-ups
* 40 pound Dumbbell snatch, 21 reps, left arm
* 21 L Pull-ups
The snatches are full squat snatches
3 Rounds for time.
1730
"Fran"
* Thruster 95 lbs
* Pull-ups
21-15-9 reps, for time
Strength
7pm
Squat 3x5
Press 3x5
DLift 3x5
Chins 1x5
Or, for those that are keen we will incorporate HQ WOD 090225 instead of presses.
Squat 3x5
Push Jerk 1-1-1-1-1-1-1 reps
DLift 3x5
Chins 1x5
In the past 3 months I have had my eyes opened to the world of CrossFit. I am learning that when someone asks, "What's your Fran?" they do not have a disability and "poor form in the gym is caused by insufficient yelling." -- Mark Rippetoe.
Since I have started working out with Andrew, Doug and Sharon (aka Sarah Connor) I have increased my aerobic capacity, strength (particularly core body strength) and flexibility. Pre-CrossFit, I was prone to having lower back soreness which was caused by general exercise and also fieldwork in which I often need to carry heavy equipment. Three months into the program I have found that although I still get some soreness, it is not as prolonged or severe has it has been in the past. Primarily, it’s thanks to Crossfit.
By Nick B (M/24) 24/02/2009
For more of Nicks Crossfit experience check out Brown and Load
Since training with CrossFit Canberra I have increased muscle tone in my arms and legs, have a better tolerance to cardio work (not to say that I LIKE to run or row, just that I can do it more easily!)and have seen a marked improvement in my overall strength.
My first CrossFit Total was my first CrossFit workout and I managed a total score of 132.5kg (Squat 50, Deadlift 55 and Press 27.5) which I smashed in the most recent CFT when I managed 182.5kg (Squat 75, Deadlift 80, Press 27.5). To see such an improvement in my strength over a 6 month period was great, seeing that most of the CrossFit training I do is the Workout of the Day (WOD) sessions on Tuesdays and Thursdays with Doug.
And I am working up to the elusive unassisted pull ups! I have managed once, but have not been able to reproduce it!
Thankyou CrossFit Canberra!
Sam (F/21) 16/04/20099
PS: I forgot to mention how my new found strength is helping me in my sporting endeavours!! I now regularly score 3-pointers at basketball and can throw the ball much further during soccer games!
This is simply because I now have the strength to get the ball further. And it's great to be able to run a whole game if I need to and know that I can!
For time:
Row 500 meters
50kg Push press, 21 reps
Row 500 meters
50kg Push press, 18 reps
Row 500 meters
50kg Push press, 15 reps
Row 500 meters
50kg Push press, 12 reps
as rx'd from HQ 090223
10:00 Strength
Squat 3 x 5
Bench Press 3 x 5
or
Isabelle
Fight Gone Bad at Woden Valley Gymnstics Club
Tonight 3 trainers from CrossFit Canberra ran a Strength an Conditioning session for 21 junior male athletes of various ages at Woden Valley Gymnastics Club.
This included a warm up, technique session then WOD: Fight Gone Bad
This was a good fun session for athletes and trainers alike with plenty of sweat and big efforts!
6:00am
Technique/warmup
Squat Cleans
Workout
Clean Ladder: 1 x 60kg Clean for the first minute, two 60kg Cleans the second minute, three 60kg Cleans the third minute... continuing as long as you are able.
Men 60kg, Woman 40kg or Scale to suit
Please post results in comments
5:30pm
Fran + Row
Row 1000 meters
40kg Thruster, 21 reps
15 Pull-ups
Row 750 meters
40kg Thruster, 18 reps
12 Pull-ups
Row 500 meters
40kg Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
Hey guys,
here is the video i was discussing last night
Strength
7pm
Squat 3x5
Press 3x5
DLift 3x5
Chins 1x5
NOTE Timetable Change: Afternoon session commences at 1730. Morning session 0600 as per normal.
Morning 0600
Afternoon 1730
"Freddy's Revenge"
5 Reps overhead anyhow (Press, push press, Jerk, Split Jerk) Men 80 Kg, women 55 kg (scaled as required)
10 Burpees
5 Rounds for time
If you are a journal member, check out the original video article: http://journal.crossfit.com/2008/12/freddys-revenge.tpl
1000 Strength Session
Squat (Front or Back) 3 X 5
Press 3 X 5
Deadlift 3 X 5
0600
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Afternoon 1715
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
6am Morning Session
5:15pm Afternoon Session
The Chief
Max rounds in 3 minutes of:
60kg Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
Cross Fit Total (CFT)
10am
Squat 1, 1, 1
Press 1, 1, 1
Deadlift 1, 1, 1
Add up the heaviest successful lift of each to get you Cross Fit Total
Read the CrossFit Journal article : CrossFit Total
Spoon says "Come and have a go if you think your hard enough"
Morning 6:15am (by appointment)
Olympic Lifts Skills session
Marilou Dozois-Prevost 2006 Commonwealth silver medalist.
Afternoon 5:15pm
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes between rounds. Record time for each round
Compare results to 081128
Strength
Strength training ain't just for fatties. World strongest man Mariusz Pudzianowski
7pm
Squat 3x5
Press 3x5
DLift 3x5
Chins 1x5
Please post weights in comments.
6am
For time:
60kg Squat clean, 10 reps
50 GHD Sit-ups
60kg Squat clean, 8 reps
40 GHD Sit-ups
60kg Squat clean, 6 reps
30 GHD Sit-ups
60kg Squat clean, 4 reps
20 GHD Sit-ups
60kg Squat clean, 2 reps
10 GHD Sit-ups
From HQ 081013
