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Archive | April, 2010
We’re slammin’
…and I hope you like slammin’ too. Especially when it’s combined with running and sit ups. Run/mobility/warm up Run 400m 25 Ball Slams 50 Sit Ups Run 800m 50 Sit Ups 25 Ball Slams Run 400m After the workout we did some strength work with Sam catching up on yesterday’s back squats and Callum and [...]
Pressing Matters
A barbell complex followed by a fun couplet saw lots of PBs – well done everyone! Run/Mobility/Warm Up Build up to a max for the complex 1 Shoulder Press 2 Push Press 3 Split Jerk Then 15 One Arm Dumbbell Split Snatch 30 Box Jumps 10 One Arm Dumbbell Split Snatch 20 Box Jumps 5 [...]
Helen
Today saw our first named workout – Helen. Run/Mobility/Warm Up ‘Helen’ 3 Rounds Run 400m 21 Kettlebell Swings 24kg 12 Pull Ups Sam finished with a few deadlifts for fun and scored a new 3 rep PB – nice work!
Saturday Shenanigans
Run/Warm Up 21-15-9 Burpees Knees to elbows Thrusters (42.5kg) Pull Ups Walking Lunge At the end of each group of exercises run 200m
Because I was inverted
One of the best things about CrossFit is the way it challenges you to try new things. Many of us haven’t done handstands since childhood so it takes some nerves to get yourself upside down. And being inverted takes a bit of getting used to. So much kudos to all our athletes tonight who rose [...]
Dumbell Complex
Work up to a maximum for the complex: 5 DB Deadlift 5DB Clean 5DB Push Press 5DB Front Squat
The Pull Up Frame Arrives
We’ve noticed that we get a lot of visitors to this particular page who have looked in a search engine for ‘pull up frames’. Chris designed our frame to have monkey bars, high bars and low bars to make it suitable for people of different statures. If you’re looking to get your own pull up [...]
Tuesday
Deadlift 3-3-3-3-3 Then Try something new e.g. Double unders L-Sit Handstands
