Tag archive for: Scottie Williams
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...

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

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-...

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...

20
03
2020

Super Sat to go Individual WOD’s

With the current situation we will be doing individual only workouts on a Saturday until further notice here at CrossFit SFS / Strive 45 CrossFit SFS – Workout of the day Warm-up : (5-20 mins): 3 rounds:60 sec on a machine of your choice or 200m easy jog (change each round)5 x Inchworm Push-up...

17
03
2020

CrossFit SFS : FREE Home Workout

Head over to our Instagram @crossfitsfs page, give us a like & we will post a FREE home workout that can be done daily from anywhere in the world! Here is one for you: 20 min AMRAP5 Pull ups10 push ups15 air squats Scaling Options:Pull ups : bent over row a DB/ bar/ KB or backpack with items in...

08
03
2020

CrossFit SFS athlete makes top 200 in the World

A huge shout to our awesome athlete in Hayley Swaysland, who this week will tackle the Masters Age Online Qualifier after making the top 200 in the World in her age category at the recent CrossFit Open. If you see her around the gym make sure you giver her a high 5 and wish her all the best! We have...

06
03
2020

Training Together in Canberra Gym

CrossFit SFS – Workout of the Day Warm-up : (5-20 mins): Easy 400m JogThen; On an empty barbell: 10 x Good Mornings 5 x Front Squats 5 x Strict Press 5 x Power Cleans 5 x Front Squats 5 x Push Press 5 x Squat Cleans 5 x Push Jerks Then; Warm up C&J and Rope Climbs Metcon : (20-50 mins): AM...

02
03
2020

CrossFit SFS: Gaining Weight doing CrossFit

You will potentially gain weight at first. The most frustrating part of starting at CrossFit is the potential for weight gain. Simply stated, because you are using muscles that have been out of the game for years, you will be building those muscles rather rapidly, and muscle weighs more than fat, an...