Archive for October 4th, 2009

The gym is only open from 8am – 6pm today.

Congratulations to Matt S for winning both his heats at the Wounded Warrior Games at CFX.

Workout 1 from the Wounded Warrior Games.

As many rounds as possible in 10 mins
4 Thrusters 40kg (25kg)
8 SDHP 40kg (25kg)
12 KB Swing 24kg (16kg)

Scale weight as required. Substitute Dumbbell swings for KB swings.

Workout courtesy of CFX

As many REPS as possible in 10 mins:

Deadlift

Kettlebell/Dumbbell swings

Box jumps

Your score is the lowest rep count on a signle exercise, so keep them even. So if you get 60 box jumps, 40 Deadlifts and 38 swings your score is 38.

“Blame the Coin”

Flip  a coin.

Flip 1. Heads: 3 Rounds, Tails: 5 Rounds

Flip 2. H: 15 reps, T: 20 reps.      Flip 3. H: Thrusters, T: Burpees.

Flip 4. H: 20 reps, T: 25 reps.      Flip 5. H: Push ups, T: Burpees.

Flip 6. H: 25 reps, T: 30 reps.      Flip 7. H: Air squats, T: Sit ups.

Example: The WOD “group class” got last night.

5 rounds of

20 Thrusters

25 Burpees

30 Sit ups.

Record the workout you get so you can repeat it down the track. Yes, if you get burpees and burpees you’re doing 35-45 burpees each round.