Archive for category: Training
11
11
2019

CrossFit : Tues 12/11

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-35mins): 3 rounds: 60 sec on a machine of your choice 15 x Hollow Rocks 10 x Kipping Swings 5 x Hard Ring Rows 5 x Close Grip Push-ups Then; Muscle Up Skill Development (10-15 minutes) Advanced: Strict muscle up practice or kippin...

11
11
2019

Strive 45 – Tues 12th

CrossFit SFS – Strive 45 Warm-up 60 sec cardio 2 rounds: 7 x over head press 7 x tricep push up 30 sec hallow hold 30 sec squat hold then.. shoulder mobility on coach Metcon (No Measure) Amrap 1. 6 min 10 x Barbell alt press 10 x Up right row 10 x Box tricep dips 8 cal row 90 sec rest Amrap 2....

10
11
2019

Strive 45 – Mon 11th

CrossFit SFS – Strive 45 Warm-up 30 sec easy cardio 8 x light plate front raise (each arm) 8 x HRPU 20 sec plank 200m run 8 x glute bridge 30 skips Metcon (No Measure) All done as individuals and at your own pace! 30 min cap 4 rounds: 10 cal bike 12 x front plate raise 12 x Kb swings rest 60 s...

10
11
2019

CrossFit : Mon 11/11 : Fitness Testing starting

CrossFit SFS – Workout of the Day Congratulations on completing the CrossFit Open! This week we are going to have a bit of a different week, this is going to give us the opportunity to test some of the lifting we have been working hard on but also allow us to mix things up a bit from our usual...

08
11
2019

OPEN WORKOUT 20.5

CrossFit SFS – CrossFit Lets say goodbye to open 20 with bang!!!! If you liked 18.1 then this will be up your alley, if you didnt….look away now!!! Warm up properley for this one folks, especislly if you are going to try for your first ring muscle up !! Good luck, go get it !!!! Metcon F...

08
11
2019

Strive Saturday – 20.5 team version

CrossFit SFS – Strive 45 As the open finishes for another year the last workout is a ripper! It’s also something that can easily be done in teams so that’s what we are doing !! Try and challenge yourself a bit today, use a smaller band or have a go at the Rx weights and movements i...

07
11
2019

CrossFit : Fri 8/11 : Torian Pro

Not everyday you get the opportunity to rub shoulders with some of the best CrossFit athletes in the World! Over the next three days I will be in Brisbane competing at the big Torian Pro, and will be along side the likes of Rich Froning, Tia Clare Toomey, Team Mayhem, plus most of Australian CrossFi...

06
11
2019

CrossFit : Thurs 7/11 : Off Season Sports Conditioning

Now is the time to get to work on your off season strength and conditioning in preparation for next season. Do the work now and make it easier for yourself in the New Year. We offer club discounts, hit us up to work out a deal for your club We also offer off season training sessions either here at C...

05
11
2019

CrossFit : Wed 6/11

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds: Easy 8 lap Jog 10 x Kang Squats with empty barbell or light weight 5 x Kickback Burpees (no Push-up) 5 x Close Grip Push-ups 10 x Bent Over Rows with empty barbell or light weight Then; 3 rounds: 5 Back Squats (add weight each roun...

04
11
2019

CrossFit : Tues 5/11 : New Training for Canberra Gym

With the end of the 2020 CrossFit Open, we will be moving into a new training block in the coming weeks. We will get thru a bit of testing in the next two weeks, then we will have a little de load week before we start in the new training block! Heading back into some more strength/skill based progra...

03
11
2019

CrossFit : Mon 4/11- Masters HQ World Titles

A huge shout out to our amazing athletes that competed last weekend at the National Masters HQ Final and the International Functional Fitness federation IF3 World Titles. Super proud of our members and also all of the ACT team, with some amazing results overall. Well done guy’s Master’s...

01
11
2019

CrossFit : Sat 2/11

CrossFit SFS – CrossFit Warm-up (No Measure) A. EMOM 4 1. row 2. hip/ shoulder/ankle mobility B. 2 rounds 200m jog 6 step up 6 close stance squats C. build to 80% 1rm C&J whilst warming uo in between lifts sets of 3 – 5 pistols & box jumps Crossfit Games Open 20.4 (Ages 16-...

30
10
2019

CrossFit : Thurs 31/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Row 60 sec @ easy pace 10 x Good Mornings 10 x Stiff Legged Deadlifts 10 x V-ups Row 60 sec @ moderate pace 10 x Glute Bridges with 3 sec pause at top of each rep 10 x Single Leg RDL (5 per leg) 10 x Broad Jumps (each re...