Archive for month: September, 2015
30
09
2015

Thur 1/10/15 – Capital Unbroken Challenge

SKILL (20mins) EMOM 20mins Odd min HSPU Even min STRICT pull ups (N=practise being upside down + use a band, I= decrease ROM with ab mat + low rep pull ups, A- pick worse movement from kip and strict and perform) STRENGTH (10mins) Deadlift 5 @ 65, 5 @ 75, 5 @ 85. AMRAP @ 80% *back to stay straight o...

29
09
2015

Wed 30/09/15

Thanks to GymQuip for getting on board for the 2015 Capital Unbroken Challenge SKILL (7mins) Handstand walk work N= Wall climbs I= Alternate arm shoulder taps A= HS walk *U as a fun warm up Dont get injured, be sensible. SKILL 2 (10mins) EMOM 10mins (same minute) 10 toes to bar + 5 Push press @ 50%...

28
09
2015

Tues 29/09/15

SKILL (8mins) All levels EMOM 8mins Butterfly pull ups N= Just practise circular kip OR get strong with STRICT pull ups I= chin over bar A= Chest to bar *PERFECT REPS…. NOT crushing volume STRENGTH (10mins) Strict press 5 @ 65, 5 @ 75, 5 @ 85% + 1 set of AMRAP @ 80% CONDITIONING (30min) Buy in...

23
09
2015

FREE CrossFit

Yes we know you have had a look! Yes we know you think you just get smashed every time you train!! Well I am here to tell you that it is just NOT TRUE!! Do you want to learn what actually happens inside the so called  “Cult”walls of a CrossFit Box? Then we have an offer for you: FREE Cro...

20
09
2015

Monday 21/9/15

SKILL(10mins) EMOM # pull ups (N= kipping, I=8, A= 10) # burpees (N= 5, I=7, A= 10) *DO NOT TEAR HANDS. STOP when this is likely **This is two exercises in a minute cardio disguised as skill POWER (7mins) 10mins to find a heavy POWER clean STRENGTH (10mins) Back Squat 3 @ 80, 3 @ 85, 3 @90% 1 heavy...

18
09
2015

Super Saturday @ CrossFit SFS Canberra

Plenty of Pure Pharma supps in stock, just see Scottie for details… CONDITIONING In a team of 2 rotating person or tagging person in after each exercise 4 rounds of 21, 15, 9 Burpee wall ball pull ups Person 1= 21 burpees Person 2= 21 wall ball Person 1= 21 pull ups Person 2= 15 burpees Person...

17
09
2015

Friday 18/9/15

Have you wanted to try CrossFit in Canberra but been too scared?? Not sure what is involvled? Then here you go! 2 weeks FREE no questions asked, so you can come and try CrossFit and join in the fun @ CrossFit SFS?? Simply mention this blog post & you are in!!! Come and learn the fastest training...

16
09
2015

Thurs 17/9/15 thanks E Glaze

The owner of E Glaze, Shane Riley concentrating here!! Awesome bloke, great to have around and great sponsor of the Capital Unbroken Challenge thanks mate.. SKILL (7mins) EMOM 7mins toes to bar skills STRENGTH (10mins) Strict press 3 @ 80%, 3 @ 85%, 2 sets of AMRAP @ 90% SKILL/STRENGTH (10mins) PAUS...

15
09
2015

16/9/15 @ CrossFit SFS Canberra

Hey awesome members, if you haven’t yet, NOW is the time to register for the 2015 Capital Unbroken Challenge, powered by RAW Fitness Equipment!!! SKILL (7mins) EMOM 7mins 10 KBs (N= 24/32kg to eyes, I and A 24/32kg over head + 10 box jump (step down) POWER (10mins) in 10mins find a tough HANG...

14
09
2015

Tues 15/9/15

I have started my own personal blog. Head over and have a read Words to Live By SKILL (10mins) EMOM 10mins # of Pull ups (quality) N= Kipping movment, I= chin over bar, A= chest to bar) POWER (10mins) In 10mins find a tough power snatch STRENGTH (5mins) 3 sets of max strict pull ups *all levels 90se...