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Archive for category: Training
20
01
2021

Allstar Alliance Event

First comp of the year coming up!! The Allstar Alliance Online is starting and is the Gateway to the National Final in August : register here Also CrossFit SFS will be hosting the live event 26/27th June so make sure you save the date for this one. Anyone that has done it before, knows how good it i...

19
01
2021

Weightlifting Wednesday

CrossFit SFS – CrossFit Metcon (No Measure) Weightlifting Wednesday Every Wed we will now be having a strong focus on all things Weightlifting (skills, drills, technique), with a shorter metcon to finish the day Warm-up (No Measure) (5-20 mins): 2 rounds .45 sec choice Broom snatch balance 20...

18
01
2021

Tues Tips CrossFit SFS

Ensure you are putting in the work on the recovery side of things, otherwise you may hinder progress in the gym. Here are a few of the areas I focus on: adequate sleep enough fuel for your body mobility work managing load & reducing load/reps as needed downtime (guilty of not being real good at...

17
01
2021

Monday Motivation

CrossFit SFS – CrossFit Metcon (No Measure) Only workout you will regret, is the one you didn’t show up to! Get in and get the work done and reap the rewards. Warm-up (No Measure) (5-15 mins): 2 rounds: 60 sec on a machine of your choice 10 x Pause Air Squats 5 x Muscle Cleans with empty...

15
01
2021

Strive Saturday

CrossFit SFS – Strive 45 Two AMRAP workouts again this week team, you will need to pace yourself with each as the fatigue will increase as the reps do. Warm-up Two Rounds 60 Seconds Cardio 5x inch worm with pushup 5x jump squat Then setup for the workout you are starting on, select heavy ball...

15
01
2021

Saturday Fun at Canberra Gym

Bring a friend to join the fun to CrossFit SFS, Strive 45 Fitness Canberra Warm-up (5-15 mins):3 rounds:200m Jog (increase pace slightly each round)10 x Pause Squats/ Air Squats/ Wall Balls (change each round)10 x Shoulder Taps10 x 1/2 KBS Metcon (15-55 mins):Partner Workout (for time):Run 1600m in...

14
01
2021

Slight Changes to Canberra Gym Program

With the CrossFit Open’s well and truly sneaking up on us. Here at CrossFit SFS we will be making a few slight changes several days a week and will do our Metcon’s first and then strength/skill after the WOD. Registration for the Open is now live and there are options for everyone to ent...

13
01
2021

Bodybuilding is BACK

Not everyday is about high heart rate workouts!! You need to take some time to do some active recovery days, and take your time. Here at CrossFit SFS we never leave the old school out of the programming! Warm-up Easy 400m Jog 3 rounds: 20 sec of easy skipping 10 sec rest 20 sec of double under pract...

12
01
2021

Weightlifting Wednesday

CrossFit SFS – CrossFit Metcon (No Measure) Weightlifting Wednesday Every Wed we will now be having a strong focus on all things Weightlifting (skills, drills, technique), with a shorter metcon to finish the day Warm-up (No Measure) (5-20 mins): 3 rounds: Easy .45sec bike/Row 10 x Pause Goblet...

11
01
2021

Work on your Flexibility

It doesn’t take much, it just needs to be done! If you want to improve your overall fitness game, then a little bit of attention to some mobility/flexibility will GO A LONG WAY to making improvements quicker! Give it a go for three weeks and prove me wrong! CrossFit SFS – Workout of the...

10
01
2021

Full Timetable at Canberra Gym

CrossFit SFS – Workout of the day Warm-up 2 rounds: 60 sec on a machine of your choice 5 x Inchworm Push-ups 10 x Hollow Rocks 10 x Glute Bridges Power Clean (10-8-6-4-2) Metcon (35-50 mins): AMRAP 3 minutes: 12 DB Snatches (22..5/15kg) 6 Burpee Box Jumps (24/20″) Rest 1 minute AMRAP 3 m...

08
01
2021

Strive Saturday

CrossFit SFS – Strive 45 Warm-up Metcon 30 Minute AMPAR Complete 10 reps/cals of: 1 -100m run (= 10 reps) 2 – heavy BOS 3 – Ski Erg 4 – Goblet Squat 5 – Box Jumps 6 – Assault Bike 7 – HRPU 8 – Rower 9 – DB Ground to Overhead 10 – Sit-Ups Ca...

07
01
2021

Normal Timetable next week

CrossFit SFS – CrossFit Warm-up (No Measure) 400m run then 2 rounds 12 single glute bridges (6 each side) 12 single leg deads NO weight (focus on balance/position) then 2 rounds 5 x deads (add load each set) 5 x V ups 200m run (faster 2nd set) then find Deadlift weight for WOD Mr. Joshua (Time...

06
01
2021

Improving in 2021

CrossFit SFS – CrossFit Warm-up (No Measure) Tabata Mash-up: 20 sec of Goblet Squats with KB (easy weight & pace) Rest 10 sec 20 sec of Russian KB Swings (easy weight & pace) Rest 10 sec 20 sec of Sit-ups (easy pace) Rest 10 sec x 3 rounds Warm-up (No Measure) Tabata Mash-up: 20 sec...

05
01
2021

New Class time from Mon 11th Jan

CrossFit SFS – CrossFit Warm-up (No Measure) Don’t forget team the 5.15am class will now start by 5.05am Monday to Friday… Push Press (Build to heavy 3) 1 x 8 @ 60% 1 x 5 @ 70% 1 x 5 @ 80% 1 x 3 @ 90% 1 x 3 @ 90% + Lift every .90 sec Metcon (Time) 5 rounds for t...