You've heard of CrossFit's 10 general physical skills, they are written on our wall between the Wall Ball targets. They are cardio endurance, stamina, strength, flexability, power, speed, coordination, agility, balance and accuracy.
I am hereby declaring that there is an 11th skill necessary to be successful at CrossFit: listening.
Listening is crucial... - Before the workout, when form, range of motion and WOD details are explained. - During the WOD, when cues are given to help you to perform better. Make sure this skill is practiced regularly!
Sunday, January 31, 2010
Steve Taylor Stair Challenge
WOD
Steve Taylor, a lifeis member who died on January the 7th 2008, was a frequent visitor to the stairs along with his wife Jo, Kev andJody and always gave his best effort, something he will always be remembered for. The Steve Taylor Stair challenge requires each participant to complete as many sets of stairs (107 stairs in total) as they can from the bottom to the top with a walk back down recovery. Are you up for the challenge? If so, come along and honour Steve and give your best effort in the Steve Taylor Stair Challenge
Are you up for the challenge?
After meeting at the Car Park at the end of the Old Great Western Highway Emu Plains a short stroll or jog(1km) will lead us to "the stairs". The Steve Taylor Stair Challenge requires each participant to complete as many sets of stairs(107 stairs in total) with a walk back down recovery. Participants can either walk or jog up the stairs with all participants to walk back down for recovery. The challenge is for everyone, the only thing we ask is that in honour of Steve, you give your best effort on the day.
After meeting at the Car Park at the end of the Old Great Western Highway Emu Plains a short stroll or jog(1km) will lead us to "the stairs". The Steve Taylor Stair Challenge requires each participant to complete as many sets of stairs(107 stairs in total) with a walk back down recovery. Participants can either walk or jog up the stairs with all participants to walk back down for recovery. The challenge is for everyone, the only thing we ask is that in honour of Steve, you give your best effort on the day.
If you cant make it out, then find the biggest, baddest stairs & climb them till you cant do anymore!!!!
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Saturday, January 30, 2010
Hey Hey Its Saturday!
WOD
Max reps double unders in 7min
Rest 2min
Run 200m
THEN
4 Rounds
15 Pull-Ups
12 Wall Balls
9 SDHP 40/30
THEN
Run 200m
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Friday, January 29, 2010
Rest Day
Strength
THRUSTERS
5,5,5
WOD
Five rounds for time of:(Competition athletes 3rounds)
15 Reps, Deadlift 60/45kg
12 reps,Hang power clean 60/45
9 Reps, Front Squat 60/45kg
6 reps,Push Jerk 60/45kg
Compare http://crossfitpenrith.blogspot.com/2009/07/2072009.html#comments
Use one bar for all lifts
Post loads/time to comments
THRUSTERS
5,5,5
WOD
Five rounds for time of:(Competition athletes 3rounds)
15 Reps, Deadlift 60/45kg
12 reps,Hang power clean 60/45
9 Reps, Front Squat 60/45kg
6 reps,Push Jerk 60/45kg
Compare http://crossfitpenrith.blogspot.com/2009/07/2072009.html#comments
Use one bar for all lifts
Post loads/time to comments
Thursday, January 28, 2010
IMPORTANT SCHEDULE ADDITION
FROM MONDAY THE 1ST OF FEB WE WILL BE HAVING A CLASS AT 7PM IN ADDITION TO OUR POPULAR 6PM CLASS.
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