Archive for month: July, 2016
31
07
2016

Mon 1/8/16 – It is go time at CrossFit SFS Canberra

Nearly time to flick the switch and up the ante on the training here at CrossFit SFS Canberra, stay tuned! SKILL Alternating tabata rounds for 8mins 20 on 10sec rest Odd rounds- HSPU Even rounds- double unders RX + As above Odd: # bar muscle up Even: 2 strict + # kipping HSPU POWER For the day Find...

27
07
2016

Thurs 28/7/16 – Fitness Centre Hume Canberra

SKILL HSPU Every 30seconds for 6 mins Perform 2-3 good clean crisp reps RX + 5m HS walk + 5 strict HSPU + 5 kipping HSPU POWER Power clean 2, 2, 2, 2 (touch and go doubles) STRENGTH Back squat 5, 5, 5 (3 sets of 5- as a guide 75%, 80% and 3-5 reps @ 85%) CONDITIONING 7 rounds for time (10mins cap) 1...

25
07
2016

Tues 26/7/16 – CrossFit Games was insane

Well what can I say, the 2016 CrossFit Games was RIDICULOUS!! Will post up more when I return!! I am off to play in the Mountains for a few days at Yosemite National Park, talk soon!! Scotty POWER Build to a heavy single jerk in only 7mins THEN 1.1.1.1.cluster set @ 90% of todays single. Perform 3 s...

22
07
2016

Sat 23rd July – Team Super Saturday fitness @ Canberra Gym

As usual it is team Super Saturday here @ CrossFit SFS in Hume. The Canberra Gym that does it all… In teams of 3 Buy in 200m run (each in relay form) 2 people NOT running are to hold a plank THEN Accumulate 150 thrusters @ 40/30kg 150 pull ups 150 box jump overs *one athlete works, one athlete...

14
07
2016

Fri 15/07/16 – See ya later Canberra, off to the CrossFit Games!!

Hey all, just to let you know that I am off on a little to become a better business owner and coach. Over the next two weeks I will be training at some of the best CrossFit Facilities in the world with stops @ NorCal CrossFit, Long Beach CrossFit, Hermosa Beach CrossFit, CrossFit San Francisco just...