Author archive: Scotty
09
04
2020

Deck of cards

CrossFit SFS – Strive 45 Metcon (No Measure) 8 min Amrap 3-6-9-12 etc +3 Kb swing FULL Gob squats / front squat (25kg/40kg) 35 du or 8/10 cal sprint EMOM = 5 burpee Rest 2 min. 8 min Amrap 3-6-9-12 etc + 3 Kb swing HALF DB snatch / power snatch (25kg/40kg) 35 du or 8/10 cal sprint EMOM = 8 squ...

08
04
2020

CrossFit SFS: Moving Forward

Keep on moving forward and getting the work done. We can’t change what is happening right now in the world, but we can change the way feel, look, simply by keeping up the training and eating well during this time. CrossFit SFS – Workout of the day Warm Up 2 rounds 60sec cardio 10 Twistin...

07
04
2020

CrossFit SFS – We are all in it together

Be kind, help each other where you can, support local small business as best you can and we will all come out the other side! Yes it is a shit time for all of us, just do what you can to help out, someone, it may just save them. CrossFit SFS – Workout of the day Warm-up3 rounds 30 star jumps10...

06
04
2020

CrossFit SFS : Online Coaching

Starting to get used to this online virtual coaching stuff!! If you are looking for a coach, then hit me up, happy to help you out. CrossFit SFS – Workout of the day Warm-up2 rounds: .60 cardio of choice30 sec squat hold30 sec plank hold Then; 2 rounds:5 snatch pull5 muscle snatch5 power snatc...

03
04
2020

CrossFit SFS – Upper Body Strength

Been a big week of training for the CrossFit SFS & Strive crew, so today we have got just a strength session planned to build up that upper body.. CrossFit SFS – Workout of the day Warm-up2 rounds 200m Row 10 push ups 5 alt hand to ground taps 200m run Strength Bench Press (4 x 12 @ heavy)...

02
04
2020

SFS Online : Mobility Canberra

SFS & Strive crew I hope you are all doing your mobility and flexibility work?? Seeing plenty of training video’s & photos but not too many of anyone doing mobility!! CrossFit SFS – Strive & SFS Warm-upGeneral Warm Up 3 rounds10 lunges 10 upright row whatever you have 100m ru...

01
04
2020

SFS Online Thurs

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) General Warm Up 5 min run/rower/skip then 2 rounds 5 inch worms 10 ea lunges 20 sec hollow rock https://www.youtube.com/watch?v=p7j02V1fIzU Metcon (No Measure) 10 min EMOM Odd: 3 – 7 Strict HSPU Even : 12-15 BB Bicep curls Metcon (Time...

31
03
2020

CrossFit SFS: Getting Stronger

CrossFit SFS – Workout of the day Warm-up 2 rounds .60 cardio of choice 30sec Dual KB Front Rack Carry/hold 8 Dual KB Hang Power Clean 5 Broad Jumps Weightlifting Hang Power Clean (1 rep) Every 2 mins for 10 mins (5 sets) 1 Hang power clean @ 85% + Not looking for a 1rm but go heavy if you fel...

30
03
2020

CrossFit SFS: Hi Five to you all

Strive 45 & SFS crew just giving you all a virtual Hi 5. We are loving the interaction on social media, keep it up it is keeping us all sane. CrossFit SFS – Workout of the day Warm-up Easy 200m Jog 10 x KB/DB/band/bag Deadlifts (bodyweight stiff deads if no equipment) 10 x Kipping Swings o...

29
03
2020

CrossFit SFS – Online Program

Well we have everything online, if you live away from Canberra, hit us up we have 5 different programs for you based on equipment you have. CrossFit SFS – Workout of the day Obviously there are many changes in the world right now, we will still be rolling with the CrossFit sesssions here for t...

26
03
2020

CrossFIt SFS: Fri

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x Pause DB Goblet Squats 10 x Behind Neck Strict Press or Push Press 5 x Snatch Balances 10 x DB Windmill Then; Warm up for Overhead Squats Strength Overhead Squat (5 x 2 ) We are...

25
03
2020

CrossFit SFS: Thurs

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Scott Williams is inviting you to a scheduled Zoom meeting. Join Zoom Meeting https://zoom.us/j/199079142?pwd=SzJuVTFXS0k2MmJ2TEkvOFdXcU5RZz09 Meeting ID: 199 079 142 Password: 993739 (5-15 mins): 3 rounds: 10 x Single Leg Glute Bridges (5 p...

24
03
2020

CrossFit SFS: Wed

CrossFit SFS – Workout of the day Warm-up :(5-15 mins): Easy 400m JogThen;2 rounds: 15 x Hollow Rocks10 x Kipping Swings10 x Pause Air Squats/ Air Squats/ Jumping Air Squats10 x leg swings each side Metcon (20-45 mins): AMRAP 25 minutes: 15 V snaps (TTB if you have a rig) 30 Wall Balls 9/6kg R...

23
03
2020

BOOTCAMP BABY

Outdoor’s it is for little while peeps!! Rules and regulations to follow but we will fill you all in when you come. Head to the CrossFit SFS private page for more info. Metcon Group A. Strength (15 min) * 2 min brief For time: 100 push up burpee + 1 arm db deadlifts (22.5/15kg) *at the start o...

23
03
2020

CrossFit SFS – Each day

Well we all know at the moment the situation is not ideal. In such a gloom time have a look around and see/find all the things to be grateful in your life. CrossFit SFS – Workout of the day Warm-up(5-15 mins):2 min your choiceWith an empty barbell:Good Morning x 10Kang Squat x 5 (Good Morning-...