Tag archive for: strength and conditioning
05
02
2020

CrossFit SFS: Overtraining in the gym!

I have seen it happen time and time again and I, myself, have made this mistake more than once. So what do I recommend for people?? Options: Total rest day (with some mobility work – recommended) Active Recovery – Aerobic steady state work Mobility / Maintenance – massage, sauna, swim, meditation et...

29
12
2019

CrossFit Mon: 30/12 : Take some time to reflect

Well it is that time of year again where everyone goes crazy and sets all their goals for 2020! That is great but make sure yo take some time to reflect on the past year. What have you achieved?What have you done better?What have you learned?What did you love about 2019? Once you have done that, the...

04
12
2019

Crossfit : Thurs 5/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 30 sec easy/moderate/hard bike (change each round) 30 sec single arm DB DL/ single DB arm high pull/ DB hang snatch (change each round) 30 sec lunges (no weight)/ lunges with DB on shoulder/ overhead DB lunges (change...

02
12
2019

Crossfit : Tues 3/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-10 mins): 2 rounds: 60 sec on a machine of your choice (increase intensity each round) 10 x Single Arm DB High Pull (5 per side) 10 x Single Arm DB Strict Press (5 per side) 10 x Band Pull Aparts 2-5 x Wall Climbs (choose number d...

08
10
2019

Cross: Wed 9/10 – Canberra you just need to start

Here at CrossFit SFS / Strive 45, we don’t need you to have any fitness or skill level. All we ask is that you turn up, do the work and have fun!! We always have a host of scaling options for ALL of our workouts. Yes we understand people are after different things that is why we have different...

05
10
2019

CrossFit : Sat 5/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 200m Jog 2 rounds: 10 shoulder taps 10 x Glute Bridges 10 x Lunges Then; 2 rounds 10 x Deadlifts (heavier each set) 10 x step ups (5 ea leg) 10 x weighted lunges (5 ea leg) Metcon Metcon (Time) Partner WOD (15-50 mi...

14
09
2019

Crossfit – Sat 14th

CrossFit SFS – CrossFit Warm-up (5-20 mins) Easy 400m Jog 2 rounds: 7 x Inchworm Push-ups 7 x Ring Rows 7 x Broad Jumps Partner up and work through 3 rounds of: 1-2 Rope Climbs (or scaling equivalent) 3 x kick up to handstand and hold/walk or 1-2 x wall climbs *In the kick up to handstand, one...

03
09
2019

Wed 4/9 : New Beginners Classes coming SOON!

We will be launching a few beginner classes in the coming weeks here at CrossFit SFS along with some small clinics on various things, like Double Unders, rower technique, HS progressions etc, spread the word to anyone you know may be interested, stay tuned! CrossFit SFS – Workout of the Day Wa...

29
08
2019

CrossFit : Fri 30/8 – HIIT Fitness in Canberra

Meet John (see image)! You don’t need to be fit to start, but you need to walk in the doors to make a change to your life! John & Anne came to us here at Strive 45 Canberra over a year ago now. Both had never stepped foot in a gym, let alone joined a group fitness based program. Both were...

10
08
2019

Sat 10/8 : Deload Week Coming Up

Amazing effort by everyone over the last week of testing!! SO proud of all the effort and so many PB’s, it was awesome. Consistent effort over a period of time really does make a huge difference and well done for slogging it through Winter. Warm-up Warm Up (5-20 mins):Easy 200m row10 x Hollow...

30
07
2019

Wed 31/7 : Canberra Weather and Training

If you were to wait for the perfect conditions to train, you will get nothing DONE! Yes it is cold.Yes it gets dark earlyYes it is hard (everything is hard) It is simple get up and get moving, you will warm up before you know it. It is only the first 10 mins of the session and I guarantee you will b...

30
06
2019

Mon 1/7 : In house Challenge

Don’t forget team, we have our in house challenge coming up in a few weeks Sat 20th July for both CrossFit SFS & Strive 45 members, be sure to come and see any of the coaches to discuss it further! CrossFit SFS workout of the day Warm Up (5-15 mins): With an empty barbell: 10 x Good Mornin...

19
06
2019

Thurs 20/6 : Allstars Canberra

Don’t forget to get your team sorted for Allstar’s here at CrossFit SFS 3/4th Aug. REGO NOW open : sign me up CrossFit SFS Workout of the Day Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x Kang Squats (Good Morning + Back Squat) 10 x Empty Barbell Single Leg Deadl...

17
06
2019

Tues 18/6 : Jumping into a new week of fitness

If you are not jumping into a new week, then you better get up and make it happen Canberra! Summer bodies are made in the Winter.. CrossFit SFS workout Warm Up (5-15 mins): 3 rounds: 30 sec Plank Hold 30 sec Banded Good Mornings 30 sec Inchworm Push-ups Then; 10-8-6-4-2 Empty Barbell or Light Dumbbe...