Archive for month: October, 2015
30
10
2015

Sat @ CrossFit SFS Hume Canberra

In teams of 2 with concurrent running stations. REST 10mins between AMRAPS STATION 1 15min AMRAP 300m row 15 Push ups *person one rows and person 2 can start their row as soon as person 1 has finished but can not start his/her set up push ups until person one has finished their push ups STATION 2 15...

29
10
2015

Fri 30th Oct Aust Masters League

Wishing our awesome member Waz & (myself) best of luck as we head off to take on the rest of the States for the Australian Masters League Final in Melbourne over the weekend… SKILL (10mins) EMOM 10mins small number chest to bar pull ups + 5 burpees (be smooth) *conditioning desguised as sk...

28
10
2015

Thurs 29/10/15

POWER (30mins total ) Find a heavy clean and jerk (10mins) THEN Every 2mins for 10mins perform (20mins) 1 power clean 2 HANG squat cleans 1 push jerk 2 split jerks @60% CONDITIONING (10mins) 150 swings for time @24/32kg *each break perform 50 double unders STATIC STRENGTH/SKILL Accumulate 3mins in a...

27
10
2015

Wed 28th Oct – Toes to Bar Prog Carl Paoli

SKILLS (10mins) 10mins dedicated to muscle up tech and work. If you have them, then get better at them. If you don’t then practise false grip, kipping, ring dips, ring holds, ring pull ups STRENGTH (10mins) Build to a heavy single deadlift for the day working quickly CONDITIONING (20mins) Split in 3...

26
10
2015

Tues 27/10/15 – CrossFit for Canberra Mum’s

We have CrossFit SFS flat brim hats now in stock in time for Summer, talk to Scott or Lisa to grab one, also we have some leftover Unbroken shirts from the 2015 Capital Unbroken Challenge for just $25 ea, we all know how good the Unbroken shirts are!!! POWER (17min total) Build to a heavy POWER clea...

25
10
2015

Mon 26/10/15 FREE CrossFit Canberra

SKILL (10mins) EMOM 10mins odd mins- small number chest to bar pull ups *skill, speed, smoothness- crisp reps Even mins- 20seconds or so alternate arm shoulder taps in HS against wall POWER (20mins) Snatch 5,3,1 5,3,1 *The second set of 5’s,3’s and 1 should be heavier than the first set...

23
10
2015

Sat 24th @ CrossFit SFS Canberra

THIS IS INTERVAL BASED TRAINING *Although it is in teams the idea is to work hard and earn your rest BENCH MARK AMRAP 3 people to a team * 1 person exercising, change as required Group 1) FRAN: AMRAP 15mins 21, 15, 9 Thrusters + Pull ups 30/42.5kg If a group scales weight then all members perform th...

22
10
2015

Friday 23rd Nov

POWER (15mins) Find a 1rm POWER clean *stop before form is shabby THEN 2 power cleans on the 90sec @ 95% for 6min (4 sets) STRENGTH(15mins) Find a 1rm front squat for the day quickly THEN 3 sets of 5 @ 85% CONDITIONING (15mins) 3 by 2min sets (rest 2-3mins after each set 400/300m row max deadlift in...

21
10
2015

Xmas Party

Hey gang, Well it has been an awesome year of blood, sweat and tears (and some training). Us CrossFitters know how to party… It is time for us all to let our hair down and relax, have a drink together and unwind (only for the 1 night of course), and celebrate together on everything we have ach...

21
10
2015

Thurs 22/10/15 @ CrossFit SFS Hume

POWER (25mins) In a 10min EMOM Find a heavy jerk 1rm for the day quickly In a 10min EMOM Build to a heavy single power snatch for the day THEN EMOM 5mins 3 power snatch @ 65% todays lift 3 jerks @ 65% todays snatch CONDITIONING (15min cap) As many reps as possible 20 KB snatch (10 each arm 24/16kg)...

20
10
2015

Wed 21/10/15 @ CrossFit SFS Hume

Two of our 6am crew paired up last weekend,  getting amongst the 2015 Capital Unbroken Challenge! Well done boys proud of you both!! SKILL (20mins) EMOM 7mins 10 push ups + 10 swings @24/16kg rest 5mins EMOM 7mins 8 pull ups + 30 double unders CONDITIONING (20mins) EMOM 100m run until you complete 3...

19
10
2015

Tues 20/10/15

STRENGTH (20mins total -10 for 1rm 10 for work sets) Back Squat *find a fast 1rm for the day THEN 3 sets of 5 @ 85% CONDITIONING *3 groups working at same time on different stations Station 1) 6 min amrap 80% pacing effort *should be out of breath and breathing heavy but not failing reps, feeling ga...

18
10
2015

Mon 19/10/15 Canberra Mum’s

SKILL/SPEED (7mins) Snatch balance for 7mins sets of 2-5 with no weight goal. *think fast, drop under the bar and work hard at catching the bar towards the end of your squat POWER(10mins) Build to a heavy set of 2 Snatch (dump and reset) *heavy means as heavy as you can lift with good form **10 or s...

15
10
2015

Friday 16/10/15

SKILL (10mins) Every 2 mins for 10mins 1 rope climb 3 burpee pull ups 5 HSPU 7 pull uips *you may scale movements as needed as well as numbers STRENGTH (15mins) Find a quick 1RM strict press (7mins) Find a quick 1rm OHS (just for the day NOT all time tested (7mins) CONDITIONING (16mins) 4 rounds of...

14
10
2015

Thurs 15/10/15

SKILL 20min EMOM odd- toes to bar even- wall ball 2 *reps to stay small and work on crispness and accuracy CONDITIONING (35mins) 1km row (for time) rest 3mins THEN 10, 8,6, 4, 2 muscle ups with 200m run rest 5mins 100m walking lunge 24/16kg KB IN one hand in front rack rest 7mins 1km row *scale musc...