Archive for June, 2009

Rob Downton - CrossFit Norwest

5 rounds for time of

500m Row

400m Run

CrossFit Norwest will be hosting a CrossFit games on the 5th of July 2009. The Games will be held on location at 132/7 Hoyle Avenue Castle Hill.

The day will kick off at 0800 and hopefully be complete at 1300. There will be 2 WOD’s that will test various CrossFit principles and cover many aspects of fitness.

 Entry is open to all. CrossFitters and globo gym regulars are welcome to attend. There is no cost. That is right entry is free.

Contact Rob on 0413011677 or robd12@hotmail.com This e-mail address is being protected from spambots. You need JavaScript enabled to view it for registration details

Push ups

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Remember you can cheat and not get your chin over the bar, or you can only go half way down on the push ups or not use the black medicine ball to make sure the crease of your hips comes below the knee caps and that your thighs are parallel in the squat and you may get more reps but you’re only cheating yourself and your own development.

You’ll only impress people with your recollection of a workout and as soon as they see you do it with incorrect form or partial range of motion they’ll know what you know. So do it properly it hurts a little more takes a little longer but you’ll have the satisfaction of doing it properly and to standard.

 

Practice a skill!

Rest Day

or

5km Run

or

Practice a skill i.e. lifts, hantands or muscle ups.

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”
Aristotle

Good Looking Front Squat!

Front Squat

1,1,1,1,1,1,1

This means go as heavy as you can, after a proper warm up. Try and find your 1 rep maximum weight (1RM). If you’ve never gone heavy on front squats before try doing sets of 3-5 and going heavy to get a feel for the weight.

If you’re not confident doing front squats practice your technique.

5 Rounds for time of:

20 Push ups

20 Dumbbell swings

500m Row

Choose a dumbbell you can do 20 reps for and use that weight.

Matt S Push Press

4 rounds for time of:

5 Overhead Squats (40kg)

10 Thrusters

15 Push press

200m Run

Workout Courtesy of CFX.

Scale weight as required. Don’t use a rack drop weights to floor and recover fom floor in between sets and if you need rest. You remember overhead squats from last week, don’t you?

Pukie the clown.

Rest Day

or

“Erin”

Five rounds for time of:
20kg split clean, 15 reps
21 Pull-ups

“The only way of finding the limits of the possible is by going beyond them into the impossible.”
Arthur C. Clarke

Row until you're blue in the face.

Row 5 km

Overhead Squat

75 Reps for time:

40 kg Overhead squat

Record number of sets to completion.

If you can’t OHsquat 40kg lower the weight but choose something challenging. The object is not to do 75 reps straight through. We want a challenge to work both our strength and strength endurance.

North East Qualifiers WOD #2

3 Rounds for time of:

10 pull ups

10 front squat (70kg)

10 burpees.

Use a weight for the front squat which is around your 10 rep max if you can’t do 70kg. Aim to complete this WOD in less than 10 minutes.