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Author archive: Scotty
01
10
2020

Masters HQ well done team

A huge congrats to all the team that have now officially Qualifed for the National Final of the Masters HQ, not bad for an old bunch of folk!! Next step if it goes ahead is the National Final in Qld and then the top 5 Australia wide will get to represent Australia against the rest of the world in Po...

30
09
2020

strive

CrossFit SFS – Strive 45 Metcon (No Measure) In pairs! 2 rounds! 120 cal ski erg 100 DB static lunges 80 DB box step overs 60 DB deadlifts 40 V up 20 synchro push ups > You go, I go style >> ski transitions every 10 cal

30
09
2020

Long Weekend at Strive Fitness Canberra

Sat Classes:8am – Strive9am – CrossFit Mon classes:8am – Strive9am – CrossFit There will be NO open gym times over the long weekend Enjoy some downtime with the family and get ready for another big week of training here at Strive Fitness All things in moderation! CrossFit SFS...

29
09
2020

Progression at Canberra Gym

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 2 rounds: 60 sec on a machine of your choice 15 x Hollow Rocks 20 x Shoulder Taps (top of push-up) 15 x Glute Bridges 10 x Empty Bar/Light Bench Press (add weight each round) Then; Warm up to opening set of Bench Press Strength Bench Pr...

28
09
2020

It only works if you DO!

There are NO shortcuts, nothing will be given to you, you have to work to get results. If you want results, then you have to do the WORK, there is no escaping it -FACT CrossFit SFS – Workout of the Day Warm-up (5-15 mins):2 rounds:200m run10 x Single Leg Deadlifts (no weight, 5 per leg)10 x Ho...

27
09
2020

Awful Annie CrossFit Games

Over the next week or 2 we will hit a few of the CrossFit Games workouts for a bit of fun! Today we will be doing a modified version of ‘Awful Annie’ Looking forward to hitting a few of these! CrossFit SFS – Workout of the Day   Warm-up (5-15 mins):2 rounds:10 x Inchworms (no push-...

25
09
2020

Strive Saturday

CrossFit SFS – Strive 45 () 80’s CHILD (Time) In pairs 80 cals assault bike 80 step ups w/- DB 22.5/15kf 80 KBS 24/16kg 80 Push Ups (RX – HSPU) 80 OH lunges 20/15kg 80 burpees 80 pull ups 80 cal ski/rowScaling Options: Pulls ups : ring rows

25
09
2020

No friends Nigel Workout

A little bit of a different Saturday Session here at CrossFit SFS. Usually we work in groups/pairs, but today you are ON YOUR OWN. You just need to get in and grind it out peeps and earn your rest for the weekend. CrossFit SFS – CrossFit   Warm-up Get equipment outthen2 rounds 200m run5 Power...

24
09
2020

Quality Week 3:2

CrossFit SFS – Quality Construction Metcon (No Measure) A. 5 x 5 Back squats (tech work still) B. 4 x 10 Bicep Curls Band Tricep Press Elevated Plate Sit ups C. Cond 6 ea leg step up .30 sec plank .30 sec bike sprint **rest .60 secs**

24
09
2020

Fri Fun SFS

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 2 rounds: 60 sec on a machine of your choice 5 x Inchworm Push-ups 10 x Single Leg Deadlift holding a medicine ball (5 per leg) 20 x Russian Twists with medicine ball 10-15 sec top of ring dip hold/ handstand hold or top of push-up hold...

23
09
2020

Thurs CrossFit

CrossFit SFS – CrossFit Warm-up (No Measure) Tabata Mash-up 20 sec bike 10 sec Rest 20 sec step ups 10 sec Rest x 4 rounds Then; 2 rounds: 10 x Air Squats (last round done as a front squat with medicine ball) 10 x Kipping Swings Metcon (Time) Teams of 2 (1:1) 10 sets (5 sets each for time) 18/...

22
09
2020

BRING A TOWEL OR NO TRAIN

CrossFit SFS – CrossFit Warm-up (No Measure) (5-10 mins): Pre Strength 2 rounds: 30 sec squat hold 30 sec plank hold 2 rounds: 15 x Glute Bridges 10 x Mountain Climb slow/stretch 5 x Jumping Squats (explode as high as possible each rep) Then; Warm up for opening set of squats Strength Back Squ...

21
09
2020

Focus on Something

No matter what gym you train at, whenever you go into the gym always be sure to have a focus on what you are going to work on! It will ensure that you will work that little bit to achieve what you are after! Here within CrossFit SFS / Strive 45, whenever you sign up you will sit down with one of the...

20
09
2020

Well done Khan Porter

A huge shoutout to the Capital Fitness Challenge Winner in Khan Porter who has been taking on the best in the World in the ‘virtual’ CrossFit Games over the weekend. Well done mate, you are a true inspiration… CrossFit SFS – Workout of the Day   Warm-up (5-15 mins):With an em...

18
09
2020

Strive Saturday

CrossFit SFS – Strive 45 Warm-up (No Measure) 2 rounds 1 min cardio 5 ea 1 arm DB Thruster 5 ea DB Snatch 5 20 mountain climbers Metcon (Time) Buy in 500m ea ski erg straight into (1 working : 2 resting, partition as desired. Team can only start when all three members have finished their row)...