Archive for November, 2013

WOD – Sat 30/11/13

  • 10 – 1 SDHP (42.5/30)
  • 1 – 10 HRPU

Rest 2mins

  • 10 – 1 KB swing (24/16)
  • 1 – 10 Pull-ups

Rest 2mins

  • 5 – 1 wall climbs
  • 100m – 500m run

WOD – Fri 29/11/13

A) The Bear Complex – 5 rounds of 7 reps of:

  • 1 power clean
  • 1 front squat
  • 1 push press
  • 1 back squat
  • 1 push press

The combination of the above five movements is considered one repetition.  You will complete 7 reps in one round, the aim is to increase the weight each round, and then complete a total of 5 “working” sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets (within reason), and try to not let the bar touch the ground during your 7 reps.

 

WOD – Thurs 28/11/13

EWOD (6am & 12pm)

Warm-up – Partner AMRAP in 6mins

  • 10 KB swings
  • 10 Floor press
  • Conducted in a continuous cycle while partners alternate on 200m run

A) Every 30secs complete:

  • 2 deadlifts @ 75%
  • 3 squats
  • 4 push-ups
  • Continue until unable to complete sequence in 30sec

Then 1min to transition to:

B) Every 30sec complete:

  • 10m plate pinch carry (15/10)
  • 10 double unders
  • Continue until unable to complete in 30sec

Rest 5mins, then

C) 5 x 400m intervals – rest 1:1

SKILL (5:30 – 7:30pm)

GOAT DAY

Your “goat” in your training is that thing you really suck at. EVERYONE has a goat. It’s that one exercise that comes up and you seriously think about having an unscheduled rest day or suddenly remember that you can’t get to the box because you forgot your Great Aunt’s goldfish needs to be fed. Even the winners of the CrossFit Games have a goat!

So tonight is Goat Day, have a think about what you want to improve on most and whether its mobility or skill practice and take an hour to work on it – we’ll be there to help you out of course!

WOD – Wed 27/11/13

A) Snatch (power or full)

  • 20mins to find heavy set of 3
  • Reps do not have to be touch and go – reset properly between each

B) 15mins to work on specific snatch skill/mobility

WOD – Tues 26/11/13

A) Push press

  • 20mins to find 10RM
  • Form must perfect throughout – NO FALLING FORWARD AT BOTTOM OF DIP, NO OVER-EXTENDING AT TOP!!!

B) 21-15-9

  • “Parallete” shoot throughs
  • Wall balls (9/6)

This little clip is only 2.43 minutes long, it has such an important message about physical ‘play’ and the effect it has on cognition.

WOD – Mon 25/11/13

A) Front Squat 1RM (20mins)

B) Tabata thrusters (20/15)

  • Score is lowest round

Ok guys and gals – the Hilltop Games will be held on Saturday 14 December!  An in-house competition day designed to challenge you but also have a butt load of fun! All the info is HERE – If you have any questions just ask Russ or Vic and we’ll help you out!

Hilltop Games

WOD – Sat 23/11/13

  • 20 step OH walking lunge (20/15)
  • 30 wall balls (9/6)
  • 20 T2B
  • 30 box jumps (60/50)
  • 20 KB SDHP (24/16)
  • 30 burpees
  • 20 STOH (50/35)
  • 200m OH plate carry (20/15)

For the above movements, perform:

  • AMRAP in 3mins
  • Rest 2mins
  • AMRAP in 6mins
  • Rest 2mins
  • Complete for time

Thanks to the 2011 CrossFit Games! (Events 8, 9 & 10)

 

WOD – Fri 22/11/13

A) Squat Clean 10mins to find heaviest single.
B) 10 Rounds for time:

    • 1 Clean @ 85% of part A
    • 3 strict pull-ups
    • 7 KB swings (24/16)

Yep, I know it’s a long video but it’s the 2013 Gymnastics World Championships! There are a few good stacks but some awesome bar work!