Archive for month: March, 2016
31
03
2016

Fri 1/4/16 @ CrossFit SFS Canberra

SKILL Level 1 Alternating movements for 10mins Odd- #Toes to bar (smooth movement) Even- #wall ball (target and range accuracy) Level 2 As above Odd- 12 toes to bar Even- 20 wall ball POWER Level 1 Full snatch 2, 2, 2, *lower and rest each lift Level 2 Full snatch touch and go triples CONDITIONING L...

30
03
2016

Thurs 31/3/16 – Fitness Canberra CrossFit

Skill/power/strength are the main focus of today’s session, be sure to dig deep and get under some weight today! SKILL Rope climbs *10mins of tech Level 2 also HS walk POWER Full Clean and jerk (2+1) for 3 sets *means do 2 clean and 1 jerk each set STRENGTH Back squat 5, 5, 5, 5 *find a safe b...

29
03
2016

Wed 30/3/16 @ CrossFit SFS Hume Canberra

SKILL Muscle up work *10mins working towards muscle ups (slow strict negatives, jumping, banded, bar, box, etc) Level 2- Perform a 10min rope climb ladder Min 1 = 1 rope climb, Min 2 = 2 rope climbs, Min 3 = 3 rope climbs Min 4= max rope climbs, Min 5- REST.. repeat to total 10mins STRENGTH Push pre...

28
03
2016

Tues 29/3/16 @ CrossFit SFS Tuggeranong

Last chance to redo 16.5 if you need. If you do make sure you tell Alana so she can validate your scores, but they need to be in earlier again this week!!! If like me and you are done with the amazing 2016 CrossFit Opens, it is time to move on and switch gears!! YES that is right it is time to dig d...

28
03
2016

New training Block @ CrossFit SFS Hume Tuggeranong

If like me and you are done with the amazing 2016 CrossFit Opens, it is time to move on and switch gears!! YES that is right it is time to dig down get our skills on point, get technically better, get stronger and have a little break from the big volume of conditioning that has been in place for the...

24
03
2016

25/3/16 Easter Friday

Happy Easter everyone we will be closed today and Monday, Sat will go ahead for 16.5 as per normal

23
03
2016

Thurs 24/3/16 – Functional Fitness Canberra Hume ACT

STRENGTH 10 sets of 1 negative muscle up Slow lower to ring dip, super slow transition and lower to extension. Rest 45-60seconds STRENGTH Find a heavy single front squat moving very fast in only 6mins THEN A further 6mins moving immediately into 2 sets of 3. 1 set @ 85% and 1 set @ 90% CONDITIONING...

22
03
2016

23/3/16 – Canberra CrossFit in Tuggeranong

SKILL Pull ups 10sec work 20sec rest for 10 intervals (5mins) *goal is MOTION not range. Get stuff moving well. SKILL 2 Pistols 5mins of practice. Scale up with weight or normal or down with balance and ROM POWER Clean and jerk 1, 1, 1, 1, *this is the emphasis. 7 sets of 1 with the first set being...

21
03
2016

Tues 22/3/16 – Fitness Hume

STRENGTH (30min time cap) Starting with an empty bar perform 15 back squats (gents @ 20kg/ladies @ 15kg) Then each set drop the reps by 1 but gents increase by 10kg ladies increase by 5kg a side. Continue this until fail 14 @ 30/20, 13@40/25, 12 @ 50/30, 11 @ 60/35, 12@ 70/40, 11 @ 80/45, 10 @ 90/50...

20
03
2016

Mon 21/3/16 @ CrossFit SFS Hume

WARM UP 3 rounds of burgener warm up 1)empty bar or broom 2) light weight or empty bar 3)Light weight plus a bit more or light weight SKILL/STRENGTH EMOM 14mins 7 mins practice good quality small number strict HSPU and scale ROM. Next 7 min practice good quality box jumps 10-15 POWER Power snatch 3,...

16
03
2016

Thurs 17/3/16 Fitness in Hume

PREP Tabata isometric ring dip hold. *scale to push up hold SKILL Muscle up work *those who can muscle up then run through some strict muscle ups. Those who cant work aspects to help. Transitions, kips, false grip, strict pull ups. Movement is the goal and progression NOT a bunch of failed reps. STR...

15
03
2016

Wed 16/3/16 Tuggeranong Gym

SKILL Toes to bar 10sec work 20sec rest for 10 intervals (5mins) *goal is MOTION not range. Get stuff moving well. POWER Touch and go at the shoulder Push/Power jerk 2, 2, 2, 2 *4 sets of 2 after warm up STRENGTH Strict press 5, 5, 5 CONDITIONING 3 rounds 30 wall ball 20 jumping pull ups (those who...

14
03
2016

Tues 15/3/16 @ Hume Fitness Canberra

WARM UP 5 rounds of the burgener warm up 2 with broom 1 with empty bar an then 3 with only very light progressively heavier but still warm up weight SKILL EMOM 8mins Odd mins # of good pullups + Even mins 10-50 unbroken double unders *if you can not double under then you have 3 attempts at doubles b...

13
03
2016

Mon 14/3/16 – Fitness @ Hume

Choice of 16.3 redos or training for next week @ CrossFit SFS Canberra WARM UP 3 rounds 8 (4 landing each arm) plank to push up 10m duck walk with groin/hip bias and stretch 20sec HS hold attempt freestanding use wall as guide SKILL/STRENGTH Alternting minutes for 18mins Min 1- # kipping HPSU for fo...

10
03
2016

Fri 11/03/16- 16.3 @ CrossFit SFS in Canberra

Rest and wait for 16.3 of the CrossFit Open or: SKILLS Toes to bar *achieve 50 good reps, small sets, low HR (no torn hands) LIFTING Ground to overhead- Your choice of snatch or clean and jerk variants. No more than 40 reps @ 40-50% of your 1rm. Be smooth CONDITIONING 21, 15, 9 Burpees swings @ 24/1...