Archive for April, 2009

5 Rounds for time of;

100 Skips

50 Squats

The skipping ropes are downstairs grab one do 100 hundred revolutions if you trip up on the rope that “skip” doesn’t count, 100 clean skips! The squats are bodyweight, nothing extra. For the squats, the crease of the hip needs to come just below the top of the knee cap. So the thigh is just below parallel to the ground. If you’re in doubt use the black 10kg medicine ball and squat down until your backside touches it, don’t rest on the ball!!

Olympic Lifts

Rest or….

3 Rounds for time of:

21 Push Ups

15 Dumbbell Swings 24kg

9 Bench Jumps (60cm/24″)

Rest 5-10 minutes

Work on a weak skill.

Find a weight for the dumbbell swings (kettlebell swing substitute) you can manage if you can’t do 24kg. Use any of the flat benches in the gym, if you have trouble with that height use one of the boxes. Remember to put the bench against something solid so it won’t slide on the carpet! Come and ask if you haven’t covered dumbbell swings

You should be able to do this workout in less than 10 minutes. Really push through on this one there’s no need to pace yourself. Short, sharp get it over and done with and then work on some technique for some of your other moves.

“My own opinion of Greg [Glassman] is that he has done more to legitimize actual training in the minds of the public than any other person since Arthur Jones destroyed it in the mid-70s.”

Mark Rippetoe

CrossFit East Bay

With a running clock do 1 pullup in the first minute, 2 pullups on the second minute, 3 pullups on the third minute…and so on. Break sets up as required as long as number of pullups is completed before the minute runs out.

Rest 5- 10 minutes

Then Same again but 3 push ups on the minute. So 3,6,9,12….on the minute.

Workout from CrossFit Centurion

5 Rounds for time.

20 Ring Dips

10 Push Press

Post loads and times. Choose a weight you can do 10 reps for. Substitute normal dips if you can’t do ring dips.

4 Rounds for time.
400m Run
50 Air Squats

“The significance of a man is not in what he attains but in what he longs to attain.”
Kahlil Gibran

Front Squat

Rest Day

“A wise man will make more opportunities than he finds.”
Francis Bacon

ANZAC Cove

Run 5 km

“They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them. “

The Ode of Remembrance

From Laurence Binyon’s “For the Fallen.”

On the eve of ANZAC Day we honour another Australian hero.

“Jason”

Three rounds for time:

21 Pull Ups
15 Push Press 60/40kg
9 Deadlift 100/75kg
400 Run

In memory of Lance Corporal Marks, 27 years of age from Sydney, was killed during a gun-battle in the early hours of Monday, 28 April when Australian soldiers were engaged by Taliban extremists using small arms fire and rocket-propelled grenades.
He is survived by his Wife and Two Children.

Weights Male/Female.

Workout courtesy of  CFX

Matt S Push Press

“The Bear”

5 rounds not timed
7 sets of sequence:
Power clean
Front squat
Push press
Back squat
Push press