(A) - Deadlift 5rm TnG + Ring Work
You have 25min to build up to 5rm TnG + work any ring skills. Have fun with rings.
(B) - 21-15-9
With a 1/2Gasser/Rounds
SDHP 40/30kg
TTB
KB Swings (Russian) 24/16
Wednesday, March 13, 2013
Tuesday, March 12, 2013
Tuesday
(A) - Power Clean to Push Jerk + Skill
Build up to 80% of Power Clean 1rm THEN perform 8 x 2
(B) - 3 Rnds
40 Double-Unders
20 Wall Balls 9/6kg - 10/9ft
15 C2B Pullups (M55-60 Chin)
NOTE: Prep Group - (1) Perform the 3 Rnds Building in speed.
(2) Have Exactly 2min recovery between rounds.
Eg: If Round 1 takes you 4min, Perform Rnd 2 Faster, Then Ensure Rnd 3 is Faster.
So each proceeding round is faster than the last.
Build up to 80% of Power Clean 1rm THEN perform 8 x 2
(B) - 3 Rnds
40 Double-Unders
20 Wall Balls 9/6kg - 10/9ft
15 C2B Pullups (M55-60 Chin)
NOTE: Prep Group - (1) Perform the 3 Rnds Building in speed.
(2) Have Exactly 2min recovery between rounds.
Eg: If Round 1 takes you 4min, Perform Rnd 2 Faster, Then Ensure Rnd 3 is Faster.
So each proceeding round is faster than the last.
Monday, March 11, 2013
Monday
Spend a few minutes at start of session sharpening a skill
(A) Front Squat
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 rep @ 90%
Max reps @80%
(B) 15-12-9
Back Squats
Box over Jumps 24M/20W
(A) Front Squat
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 rep @ 90%
Max reps @80%
(B) 15-12-9
Back Squats
Box over Jumps 24M/20W
Thursday, March 7, 2013
It's Show Time
The hour is nigh & I couldn't be more pumped. At the time of posting it will only be an hour & the first workout for the 2013 CrossFit Season will be announced. For some of you it will be your first year competing in the sport of fitness. Whether its your first or one of many, the one thing that doesn't change is over the next 5 weeks it's going to be a roller coaster ride of emotion which is what makes the whole experience for most so unique.
The reality is "THIS IS IT" your as strong as your going to be & as fit as your going to be for the next 5 weeks so its all about "Maximising Your Potential" in every workout every week for 5 weeks. Your mind can be your biggest obstacle or your greatest assistance.
As Head Coach, there's no body on our Team that I'm concerned might embarrass themselves & I wouldn't support or encourage anyone to register if I did.
So believe in yourself & enjoy the ride Team.
I'll do another post a bit later with a couple other points of interest as this short ones turned into War & Peace.
H.C.
The reality is "THIS IS IT" your as strong as your going to be & as fit as your going to be for the next 5 weeks so its all about "Maximising Your Potential" in every workout every week for 5 weeks. Your mind can be your biggest obstacle or your greatest assistance.
As Head Coach, there's no body on our Team that I'm concerned might embarrass themselves & I wouldn't support or encourage anyone to register if I did.
So believe in yourself & enjoy the ride Team.
I'll do another post a bit later with a couple other points of interest as this short ones turned into War & Peace.
H.C.
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