A) Strength:
Deadlift 3x10 @65%
B) Conditioning:
For Time:
16 Over Box Jumps
32 KB Swings 24/16kg
Run 800m
12 Over Box Jumps
24 KB Swings
Run 400m
8 Over Box Jumps
12 KB Swings
Run 200m
Have an injury? Work around it...
Thursday 30 May 2013
Friday 31st May, 2013
NO FRIDAY NIGHT LIGHTS TONIGHT !!!
A) Strength:
Deadlift 3x10 @65%
B) Conditioning:
For Time:
16 Over Box Jumps
32 KB Swings 24/16kg
Run 800m
12 Over Box Jumps
24 KB Swings
Run 400m
8 Over Box Jumps
12 KB Swings
Run 200m
Have an injury? Work around it...
A) Strength:
Deadlift 3x10 @65%
B) Conditioning:
For Time:
16 Over Box Jumps
32 KB Swings 24/16kg
Run 800m
12 Over Box Jumps
24 KB Swings
Run 400m
8 Over Box Jumps
12 KB Swings
Run 200m
Have an injury? Work around it...
Wednesday 29 May 2013
Thursday 30th May, 2013
A) Strength:
Strict Press 3x10 @60%
B) Conditioning:
AMRAP 10min:
21-15-9
Burpees
KB Swings 24/16kg
Wall Ball 10/6kg
Strict Press 3x10 @60%
B) Conditioning:
AMRAP 10min:
21-15-9
Burpees
KB Swings 24/16kg
Wall Ball 10/6kg
Tuesday 28 May 2013
Wednesday 29th May, 2013
A) Strength:
Power Clean
4x6 @75%
B) Conditioning:
3 Rounds:
10 Shoulder to Overhead 60/50kg
20 Box Jumps 24/20”
30 KB Swings 24/16kg
Straight into 800m Run.
Weightlifting:
Snatch -
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
**then to heavy single
Clean & jerk -
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
**then to heavy single
Front squat -
65% x 3 x 2
75% x 3 x 2
80% x 3
85% x 3
4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm
Power Clean
4x6 @75%
B) Conditioning:
3 Rounds:
10 Shoulder to Overhead 60/50kg
20 Box Jumps 24/20”
30 KB Swings 24/16kg
Straight into 800m Run.
Weightlifting:
Snatch -
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
**then to heavy single
Clean & jerk -
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
**then to heavy single
Front squat -
65% x 3 x 2
75% x 3 x 2
80% x 3
85% x 3
4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm
Tuesday 28th May 2013
Shit the bed, i forgot to post again... Sorry units!
A) Strength:
Weighted Pull Ups
3 x 10
B) Conditioning:
5 Rounds for time:
6 Deadlifts 60/40kg
6 Push Ups
6 Front Squats 60/40kg
Run 200m
<iframe width="560" height="315" src="http://www.youtube.com/embed/WJBLfhMs1Cg" frameborder="0" allowfullscreen></iframe>
A) Strength:
Weighted Pull Ups
3 x 10
B) Conditioning:
5 Rounds for time:
6 Deadlifts 60/40kg
6 Push Ups
6 Front Squats 60/40kg
Run 200m
<iframe width="560" height="315" src="http://www.youtube.com/embed/WJBLfhMs1Cg" frameborder="0" allowfullscreen></iframe>
Monday 27 May 2013
Monday 27th May, 2013
Regionals... wow !!! Chad is god.
A) Strength:
Back Squat
3x10 @60%
B) Conditioning:
For Time:
20 Burpees
15 TTB/V-Snaps
10 Clean and Jerks 70/50kg
15 TTB/V-Snaps
20 Burpees
Weightlifting:
Push press + jerk - (% of Jerk)
50% x 3+1 x 2,
60% x 3+1 x 2,
65% x 3+1 x 2
Hang power snatch (below knee) (% of Snatch) -
50% x 3 x 4
Muscle snatch - (% of Snatch)
35% x 3 x 4
Pin back squat (just above parallel) -
50% x 3 x 2,
55% x 3 x 2,
60% x 3 x 2
Extras:
3 sets; no rest:
400 m row
15 dips
A) Strength:
Back Squat
3x10 @60%
B) Conditioning:
For Time:
20 Burpees
15 TTB/V-Snaps
10 Clean and Jerks 70/50kg
15 TTB/V-Snaps
20 Burpees
Weightlifting:
Push press + jerk - (% of Jerk)
50% x 3+1 x 2,
60% x 3+1 x 2,
65% x 3+1 x 2
Hang power snatch (below knee) (% of Snatch) -
50% x 3 x 4
Muscle snatch - (% of Snatch)
35% x 3 x 4
Pin back squat (just above parallel) -
50% x 3 x 2,
55% x 3 x 2,
60% x 3 x 2
Extras:
3 sets; no rest:
400 m row
15 dips
Wednesday 22 May 2013
Thursday 23rd May, 2013
Units there is NO 5:30pm class today. We are also closed all day Friday and Saturday.
We are of to Regionals YIEEWWW !!!
A) Strength:
Front Squat
3x10 @60%
B) Conditioning:
8 Rounds for Max Reps:
30sec Power Cleans @75%
30sec Rest
30sec Burpees
30sec Rest
If you havent seen this, it is a MUCH WATCH !!! (1hour movie)
We are of to Regionals YIEEWWW !!!
A) Strength:
Front Squat
3x10 @60%
B) Conditioning:
8 Rounds for Max Reps:
30sec Power Cleans @75%
30sec Rest
30sec Burpees
30sec Rest
If you havent seen this, it is a MUCH WATCH !!! (1hour movie)
Tuesday 21 May 2013
Wednesday 22nd May, 2013
Nothing to report today..... apart from ALL THE PR's YESTERDAY !!!
Holy shit we got some good weightlifters = )
A) Strength:
Front Squat 1RM
B) Conditioning:
Pairs,Alternating Each Round:
3 Rounds each:
60sec Kettlebell Swings
60sec Rest
60sec Air Squats
60sec Rest
Weightlifting:
8 1-arm KB swings/arm
8 pull-ups
Holy shit we got some good weightlifters = )
A) Strength:
Front Squat 1RM
B) Conditioning:
Pairs,Alternating Each Round:
3 Rounds each:
60sec Kettlebell Swings
60sec Rest
60sec Air Squats
60sec Rest
Weightlifting:
- Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
- Hang power clean (below knee) - 50% (of clean) x 3 x 4
- Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3
8 1-arm KB swings/arm
8 pull-ups
Monday 20 May 2013
Tuesday 21st May, 2013
We are CLOSED this weekend for Regionals:
Thursday Afternoon
Friday
Saturday
A) Strength:
Snatch 1RM
B) Conditioning:
AMRAP 12min:
15 TTB/V-Snaps
20 OH Squats 20/13kg
25 Box Jumps
30KB Swings 24/16kg
Sunday 19 May 2013
Monday 20th May, 2013
Hi Guys,
Some house keeping first...
This week is the 2013 CrossFit Regionals, which means every CrossFit desperado will be down in Wollongong from Friday till Sunday! The box will be closed from Thursday lunch time until Monday morning. (No Thursday afternoon, Friday or Saturday Classes). Sorry for inconvenience but it is impossible to find coaches, they are all in Wollongong.
A) Strength:
Push Press 1RM
B) Conditioning:
7min AMRAP:
3,6,9,12,15....
Thrusters 50/30kg
Chest to Bar Pull-Ups
Weightlifting:
This block of weightlifting is MORE volume... PLEASE have your percentages worked out BEFORE the class starts.
You will have no time to stuff around in these classes.
Some house keeping first...
This week is the 2013 CrossFit Regionals, which means every CrossFit desperado will be down in Wollongong from Friday till Sunday! The box will be closed from Thursday lunch time until Monday morning. (No Thursday afternoon, Friday or Saturday Classes). Sorry for inconvenience but it is impossible to find coaches, they are all in Wollongong.
A) Strength:
Push Press 1RM
B) Conditioning:
7min AMRAP:
3,6,9,12,15....
Thrusters 50/30kg
Chest to Bar Pull-Ups
Weightlifting:
This block of weightlifting is MORE volume... PLEASE have your percentages worked out BEFORE the class starts.
You will have no time to stuff around in these classes.
- Block snatch pull + snatch (mid-thigh):
65% x 2(1+1) x 3,
70% x 2(1+1) x 2 - Block clean pull + clean (mid-thigh):
65% x 2(1+1) x 3
70% x 2(1+1) x 2 - Clean deadlift to knee + clean pull:
65% x 3+1 x 3,
70% x 3+1 x 2 - Front Squat:
60% x 3 x 2
65% x 3 x 2
70% x 3 x 2
Following the trend of fashion... This one is for the girls,
These are my fav sunnies...
Saturday 18 May 2013
Saturday 18th May, 2013
IA) Strength:
1rm Squat Clean
B) Conditioning:
5 Rounds:
4 Squat Cleans @80%
Run 200m
Thursday 16 May 2013
Friday 17th May, 2013. FRIDAY NIGHT LIGHTS !!!
Tonight 6pm FRIDAY NIGHT LIGHTS !!!
Come and max out on your Snatch or Clean & Jerk or both or something else or just drink beer... (I bought a dog, her name is Sasha).
This video wont work on your phone BUT its worth finding a computer to watch it!!!
(Sasha is black and looks like a panther).
A) Strength:
Power Clean Split Jerk 1RM
B) Conditioning:
4 Rounds:
12 Pull-Ups
12 Push -Ups
24 Air Squats
4 Power Clean Split Jerk @80%
(Literally the bestfucking dog ever...)
Come and max out on your Snatch or Clean & Jerk or both or something else or just drink beer... (I bought a dog, her name is Sasha).
This video wont work on your phone BUT its worth finding a computer to watch it!!!
(Sasha is black and looks like a panther).
A) Strength:
Power Clean Split Jerk 1RM
B) Conditioning:
4 Rounds:
12 Pull-Ups
12 Push -Ups
24 Air Squats
4 Power Clean Split Jerk @80%
(Literally the best
Wednesday 15 May 2013
Thursday 16th May, 2013
Today we will be testing 3 different exercises.... Squat, Press and Max Burpee Box Jumps.
Do your best to get to these next 2 session as it will help with the % work for the next bunch of programming.
A) Testing:
- Back Squat 1RM
- Press 1RM
- Max Burpee Box Jumps in 4minutes
My videos dont seem to be working so i decided to put photos up of my faviourte clothes... This is my fav 'Crop Top'... lol'z
Tuesday 14 May 2013
Wednesday 15th May, 2013
This is my all time favorite lift! He was in a car accident with his
wife and she passed away... He said he was going to come back from
injury and win a gold medal in memory of her!
This was his final lift at 258kg (it was an all time PR of 11kg for him). THINK ABOUT THAT, 11kg at his level of weightlifting is equivalent to 25kg in ours (i did the maths). Anyway, watch!
A) Strength:
Back Squats
3x3 @90%
B) Conditioning:
For Time:
15 Thrusters 60/40kg
Run 200m
20 Thrusters 40/30kg
Run 400m
30 Thrusters30/20kg
Run 800m
Weightlifting:-
This was his final lift at 258kg (it was an all time PR of 11kg for him). THINK ABOUT THAT, 11kg at his level of weightlifting is equivalent to 25kg in ours (i did the maths). Anyway, watch!
A) Strength:
Back Squats
3x3 @90%
B) Conditioning:
For Time:
15 Thrusters 60/40kg
Run 200m
20 Thrusters 40/30kg
Run 400m
30 Thrusters30/20kg
Run 800m
Weightlifting:-
Power Snatch
8 x 1 @60%
- Power Clean & Jerk
8 x 1 @60%
*This is the last session of our first 4week block... Which means you have to test Snatch, Clean and Jerk and Front Squat!! Friday night lights is the best time to do this (6pm Friday) BUT if you cant make it then you can test tomorrow at 5:30pm.
8 x 1 @60%
- Power Clean & Jerk
8 x 1 @60%
*This is the last session of our first 4week block... Which means you have to test Snatch, Clean and Jerk and Front Squat!! Friday night lights is the best time to do this (6pm Friday) BUT if you cant make it then you can test tomorrow at 5:30pm.
There is NO lifting class Thursday! If you are not testing have a rest day and BIG PR's Friday night!!
Monday 13 May 2013
Tuesday 14th May 2013
Last night the energy in the box was ELECTRIC! I love F#8KING LOVE Bodhi!
A) Strength:
Power Snatch
3x3 @90%
B) Conditioning:
AMRAP 10min
10 Power Snatch 50/35kg
10 Push-Ups
10 Pull-Ups
This is my fav lifter (guy on the poster at the box)... He is 77kg and here does a 140kg Power Snatch!!!
A) Strength:
Power Snatch
3x3 @90%
B) Conditioning:
AMRAP 10min
10 Power Snatch 50/35kg
10 Push-Ups
10 Pull-Ups
This is my fav lifter (guy on the poster at the box)... He is 77kg and here does a 140kg Power Snatch!!!
Friday 10 May 2013
Monday 13th May 2013
A) Strength:
Hang Power Clean
3x3 @90%
B) Conditioning:
5 Rounds:
5 Shoulder to Overhead 50/40kg
10 TTB/V-Snaps
15 Air Squats
*12min Cap
These 2 videos are orgasmic!!!
Hang Power Clean
3x3 @90%
B) Conditioning:
5 Rounds:
5 Shoulder to Overhead 50/40kg
10 TTB/V-Snaps
15 Air Squats
*12min Cap
These 2 videos are orgasmic!!!
Saturday 11th May 2013
A) Strength:
Push Jerk
3x3 @90%
B) Conditioning:
AMRAP 5min
15 Box Jumps 24/20”
15 Push-Ups
Rest 2mins
AMRAP 5min
15 Wall Balls 10/6kg
15 Kettlebell Swings 32/24kg
Weightlifting Class:
Push Jerk
3x3 @90%
B) Conditioning:
AMRAP 5min
15 Box Jumps 24/20”
15 Push-Ups
Rest 2mins
AMRAP 5min
15 Wall Balls 10/6kg
15 Kettlebell Swings 32/24kg
Weightlifting Class:
- Power Snatch - 70% x 1 x 5
Power Clean & Jerk - 70% x 1 x 5
Clean Pull - 90% x 2 x 3
- 3 sets; no rest:
300m Row
15KB Swings
This is how you Clean Pull...
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