Archive for month: April, 2016
28
04
2016

Fri 29/4/16 – CrossFit in Canberra at SFS

SKILL (Barbell cycling) EMOM 7mins 5 hang power snatch *work fast and attempt to add a few kg’s each minute. This is 35 total reps so be wise POWER Full snatch As a progression from above Full snatch 3, 3, 3 RX+ Pause at the knee for 2seconds each rep STRENGTH Complex 5 strict press into 10 front sq...

27
04
2016

Thurs 28/4/16 – Weightlifting Canberra

Weightlifting Canberra classes now running @ CrossFit SFS 5 days a week! SKILL (efficiency) Alternating minutes for 20mins Min 1 10-15 box jump Min 2 15-20 swings @ 24/16kg Min 3 5-12 toes to bar Min 4 20-50 double unders CONDITIONING 5 rounds for time 12 push ups 9 deads @ 60/40kg 6 hang power clea...

26
04
2016

Wed 27/4/16 – Fitness Hume, Canberra

GYMNASTIC STRENGTH STRICT HSPU Using a 10min time frame perform 3-5 sets of ax effort strict HSPU. Scale ROM wih ab mat or similar or box HSPU RX+ Same but add deficit STRENGTH (supersets) Back squat 10, 10, 10, 10 With Strict pull ups 8-12 reps (scale to met rep range) Add weight each set of back s...

25
04
2016

Tues 26th April – Tuggeranong Gym

SKILL Muscle up work. Spend 8-12mins working on muscle up skill NOT strength. Work a drill that will help progress you towards muscle up success RX+ 8mins of unbroken muscle up ladder 1, 2, 3, 4, 5, 6 etc etc come down after every rep scheme and rest enough to achieve next rep scheme. If you fail at...

24
04
2016

25/4/16 – Anzac Day HERO WOD @ CrossFit SFS Canberra

10 rounds – Time cap 18 minutes 1 round = 10m farmers carry to the pull up bar – 32kg Male 24kg Female Then into 5 x Under grasp strict pull ups Then into 10m farmers carry to the dead-lift bar – 32kg Male 24kg Female Then into 5 x Burpees 5 x Dead-lift 120kg Men 80kg Female PAID THE ULTIMATE PRICE...

21
04
2016

Fri 22/4/16 – Kids Fitness Canberra

Don’t forget we start kids fitness next week: 4-9 yr old : Mon 4 – 4.4.30 10 – 16 yr old: Wed 4 – 4.45pm SKILL Pull ups Spend 10mins working skill progressing from where you up to ie move to chest to bar, practice butterfly, use a different band STRENGTH Front Squat 7, 5, 3,...

19
04
2016

Wed 20/4/16 – Capital Unbroken Challenge 2016

Well time to gear up for Canberra’s biggest fitness event: 2016 Capital Unbroken Challenge I am thinking teams this year, what do you all reckon?? GYMNASTIC STRENGTH 1 On the 3mins for 9mins (3 sets) Max reps STRICT ring dips RX+ 6mins max strict muscle ups 3mins max strict ring dips GYMNASTIC...

18
04
2016

Tues 19/4/16 – Hume CrossFit Fitness

Congrats to all those that competed at Judgement Day on Sunday. Awesome comp well done to Kane & the crew @ CrossFit Queanbeyan! Prep for the 2016 Capital Unbroken Challenge starts NOW and I am pleased to say major sponsor in Unbroken Athletic Apparel are the first back on board for 2016!! Maybe...

17
04
2016

Mon 18/4/16 @ CrossFit SFS

SKILL 1/WARM UP Tabata double unders SKILL 2 EMOM 7mins # number of toes to bar-scaled range to ability level but keep movement. RX+ 1 set of max toes to bar THEN 3 sets of ½ reps with 1min rest STRENGTH Back Squat 3, 3, 3, 3, 3 @ 85% CONDITIONING 7 rounds for time 250/200m row 10 toes to bar 5 burp...

15
04
2016

Judgement Day @ CrossFit Queanbeyan

Hey gang, Session times for tomorrow: 6am : CrossFit with Coach Scotty 7.30am : lifting with Kai 8am: Gymnastics/ Strength with Elliott 9am: CrossFit Class with Scotty If you get a chance we have 5 or 6 teams competing at Judgement Day @ CrossFit Queanbeyan First heat @ 8am, head on out and give som...

08
04
2016

Sat 9/4/16 – Super Saturday Fitness

Some big changes with the Weightlifting and classes here at CrossFit SFS, stay tuned!! In teams of 3 All run together 800m THEN follow each other through indian file style 3 rounds 150 double unders 40 wall ball 20 swings @ 32/24kg to eyes 15 box jumps (step down) 24/20” 10 ring dips AFTER all have...

07
04
2016

Fri 8/4/16 – Boot Camp Tuggeranong

Huge congrats to our awesome 5pm couple Brad & Kellie recently getting married!!! SKILL Level 1 Alternating movements for 10mins Odd min 1-2 rope climbs Even min 10 wall ball Level 2 As above but targets Odd- 1 legless rope climb Even- 15 wall ball @ 9/15kg POWER Power Clean 1, 1, 1, 3 sets for...

06
04
2016

Thur 7/4/16 – CrossFit Canberra in Hume

SKILL Pull ups Level 1 Spend 10mins working skill progressing from where you up to ie move to chest to bar, practice butterfly, use a different band Level 2 Max set in one attempt chest to bar pull ups THEN EMOM 5mins 5 chest to bar 5 normal pull ups (don’t come off the bar POWER Jerks 2, 2, 2, *if...

05
04
2016

Wed 6/4/16 – Canberra Fitness CrossFit

SKILL Muscle up work Level 1 *10mins working towards muscle ups (slow strict negatives, jumping, banded, bar, box, etc etc Level 2 30 muscle ups for time (10min cap) STRENGTH EMOM 2 strict press (add weight each min till fail- start @ 70% 1rm) CONDITIONING 21 snatch @ 50/35kg rest 3min 15 snatch 50/...