Programming – Week 17

Thought of the Week Have you signed up for the Whole Life Challenge? I know what you’re thinking. I promise we’ll stop pestering you, just as soon as you’ve all signed up…! Seriously though, the Whole Life Challenge is a great opportunity to start attacking deficiencies in your lifestyle and begin creating good habits for a…

Programming – Week 16

Thought of the Week How’s your food prep? The easiest way to keep your nutrition on track is to minimise opportunities to make poor decisions. During the working day in particular, lack of viable options, lack of time and stress can make it difficult to make a good decision. Preparing food ahead of time takes choice out…

Programming – Week 15

  Thought of the Week Are you paying enough attention to your cool down strategy? Believe me, I know how tempting it is to call it a day right after you’ve finished a tough metcon. You roll around on the floor for ten minutes and then, let’s face it, you just want to go home… This…

16/04/2015

Gymnastics, Skills & Mobility (a) Hanging drills (b) Gymnastic fundamentals – Part 1 – 8 rounds. 20 seconds on; 20 seconds off. Alternating between: i) Handstand hold, facing wall ii) Ring row hold Part 2 – 6 minute EMOM, alternating between: i) Handstand push ups – 1-5 reps ii) Ring rows – 5-15 reps with…

15/04/2015

Classic CrossFit (a) Deadlift – 4×5 /75% (b) Progressive conditioning With a running clock – 0-3 mins: 3 rounds for time – 10 thrusters (40/30) / 10 toes to bar 3-6 mins: Rest 6-9 mins: 3 rounds for time – 10 shoulder to overhead (40/30) / 10 box jump overs (30/24) 9-12 mins: Rest 12-15…

13/04/2015

Beginners’ CrossFit (a) Squat – 3×10 (b) Press – 3×10 (c) 4 rounds for time: 20 wall balls 15 box jumps 10 burpees   Classic CrossFit (a) Split jerk (with pause) – 6×3 /75%+ (b) Progressive Conditioning – Part (1) Find your 30-second 95% pace on assault bike or row. Part (2) 5 rounds, rotating…

10/04/2015

Weightlifting Club Barbell Cycling – 10-7-5-3 reps of (a) Snatch (b) Clean (c) Push Jerk   Classic CrossFit (a) Barbell Cycling – Clean x 10-7-5-5-3 (b) Intervals – 4-5- rounds of 2 minutes on; 2 minutes off AMRAP 10 dumbbell burpee deadlifts (30/20) 20 one arm dumbbell snatch (alternating hands) 20 wall balls   *Barbell cycling…

09/04/2015

Gymnastics, Skills & Mobility (a) Mobility – extended lunge flow, thoracic extension, overhead position (b) Handstand hold drills (c) Strict gymnastics endurance – 16 minute AMRAP* 5 strict ring dips 5 strict toes to bar 5 strict pull up *Every 2 minutes on the minute: 30 second handstand hold, facing wall Please follow and like…