Archive for month: November, 2015
30
11
2015

Maybe we should all plant a TREE!!

‘please share this little read’ A carpenter I hired to help me restore an old farm house has just finished a rough day on the job. A flat tyre made him lose an hour of work, his electric saw quit and now his ancient truck refused to start. While I drove him home, he sat in stony silence....

30
11
2015

Tues 1/12/15 Canberra Fitness

SKILLS Alternating minutes for 12mins Odd #toes to bar Eve # double unders PLYO and SPEED Every 30seconds for 5min perform 1 vertical jump with each leg (total 4 jumps in a minute) (vertical hop for height) THEN For 10 reps Alternate explosive burpees between 1 burpee jump for height and 1 burpee br...

27
11
2015

CrossFit SFS Super Saturday 28/11/15

In teams of 4 You may only move to the next exercise when the person in front completes the reps in that exercise……… 2 rounds for time…….. Second round can not start until ALL members complete 1 round 30 calorie row 30 burpees 30 double hand KB snatch 16/12kg each hand...

26
11
2015

Fri 27/11/15 @ CrossFit SFS Canberra

EMOM for 7mins 5 Muscle ups *if you don’t have muscle ups practise transitions/ work on skills STRENGTH Back squat 5, 5, 5rm *3 attempts only after warm up Strict Press as above 5,5, 5rm CONDITIONING 20, 15, 10 Hang power snatch 50/35kg KBS @ 32/24kg

25
11
2015

Thurs 26/11/15

SKILLS 21mins EMOM 5mins 8-10 chest to bar pull ups rest 2mins EMOM 5mins 7 Wall ball + 4-6 Kipping HSPU rest 2mins EMOM 5mins 8-10 toes to bar *scale all as needed* POWER 10mins Find a heavy complex 1 snatch grip deadlift to 1″ above knee *pause for 1sec with hamstring tension 1 HANG “s...

22
11
2015

Mon 23/11/15

POWER (8mins) Build to a heavy triple clean and jerk *you may dump from the top to achieve max weight. No need for touch and go. This is not a 3rm attempt. It is a heavy triple with good form POWER VOLUME (7mins) EMOM 7mins 3 clean and jerks @ 80% above CONDITIONING (17mins) “FIGHT GONE BAD...

19
11
2015

Fri 20/11/15

POWER Build to a heavy split jerk for the day in a short time then EMOM 7mins 2 jerks @ 80% of above STRENGTH Find a safe but heavy back squat *you stop BEFORE you fail, you do not try that weight again. Be safe, this is not a test STRENGTH VOLUME Back squat 3 sets of 3 @ 85-90% of above CONDITIONIN...

18
11
2015

Thurs 19/11/15 @ CrossFit SFS Canberra

We still have plenty of Unbroken Athletic Apparel & SFS gear for sale, come and see me for a size if not on the rack!! SKILLS EMOM 10mins – Perfect number of chest to bar pull ups + 30 double unders (unbroken advanced athletes) POWER (build to heaviest) Hang power clean + 1 power clean + 1...

17
11
2015

Wed 18/11/15 – Canberra Fitness @ CF SFS

To save rowers and assist in timing have athletes start in groups at different stations if needed CONDITIONING Get good at pacing…. For 10mins (@ 80%) ladder for 8mins 1 bar facing burpee 1 clean and jerk @ 60/40kg 2, 2…. 3, 3, …..4, 4, …..5, 5, etc REST 5mins For 10mins (85%...

16
11
2015

Are you ALL in??

Are You ALL in? Written By Scott Williams Many people just go through the motions day by day! Most of you do the same thing at the same time with no thought of it, you switch to auto pilot. Now many people are the same with training, they train because they ‘think they should’ train. Many people exe...

16
11
2015

Tues 17/11/15

SKILLS EMOM 12mins odd- # kipping HSPU *be smooth and get correct movement Even- # muscle up or attempts or transitions POWER Find the heaviest complex you can Hang power snatch + Power snatch + HANG “squat” snatch + Overhead squat Give yourself 5 good attempts after a warm up *no dumpin...