Author Archive for crossfitcrew

31
Dec
09

friday 1st january 2010 – double

By crossfitcrew 1 Comment
Categories: WOD (Workout of The Day)
Part 1.
Run intervals
6×1min @ 90% effort; rest 45sec b/t intervals

Rest 6+ hrs

Part 2.
AMRAP in 17 min of:
12 Ring push ups
12 Back extensions
12 Box jumps @ 40cm

Post notes on run intervals and rounds for gymnastics metcon to comments


Best fitness quotes of 2009
OPT on higher order thinking part1 and part 2

31
Dec
09

thursday 31st december 2009 – nye

By crossfitcrew Leave a Comment
Categories: WOD (Workout of The Day)
Feeling like you’ve lost some condition after the holiday break?

After a few days off it’s easy to “think” you’ve lost some condition however what you’re feeling can be mostly psychological due to some of these factors:

1. Full tank – after a few rest days that follow on from a heavy training block the body (in particular your muscle glycogen) refuels to levels that can make you ‘feel’ sluggish.

2. For any athlete, resting and learning to rest or take rest is a skill. Old molds of training make us think that more training is better. It’s simply not the case. Training smarter with a less is more approach will reap greater returns in the long run. “Better is better”

3. It is easy, especially within the CrossFit interweb world, to observe other athletes training and results. Note that the female 2009 CF Games are up for viewing on the journal at the moment. It is perfectly normal to panic a little at the mere sight or excitement surrounding such an event.

My recommendation is to just focus on what you need to do. Don’t be concerned with others. Your training is periodised to peak you on the 30th Jan, 20th Feb and 8th May.  Cycling training around peak performance is essential to CrossFitters competing or doing it for just fitness and health.  So feeling like you’ve lost some condition, feeling slack or under trained at the moment is what i’m hoping for. It will serve as a mental and physical break before the body and the mind cop a pounding over the next 6 months. No athlete can sustain peak intensity in training for extended periods of time before sub par performance..


Friday – Double
Saturday – Single
Sunday – Rest
Monday – Triple
Tuesday – Single
Wednesday – Single
Thursday – Rest
29
Dec
09

wednesday 30th december – weightlifting

By crossfitcrew 4 Comments
Categories: WOD (Workout of The Day)
A1. Overhead squat, 3-4reps @ 75% effort; rest 10sec x5
A2. KB swing, 21 unbroken reps; rest 4min x5
B1. Dumbell push press, 12 reps; rest 10sec x3
B2. Weighted walking lunges, 8/leg; rest 2min x3

Post loads and training notes to comments


28
Dec
09

tuesday 29th december 2009 – gymnastics

By crossfitcrew 4 Comments
Categories: WOD (Workout of The Day)
1. 1-10 HSPU ladder; rest as needed b/t sets
2. amrap in 3min: Single leg squats; rest 2min
3. 50 Strict mixed grip pull ups; rest 2min
4. 15-25sec Hollow rocks; rest 30sec x3
5. Cartwheel 4/side; rest 30sec x3

Post training notes to comments

Coaching notes:
For those of you planning to compete this year please refrain from doing extra training or training sessions at the moment.  The current phase of training we’re in is about general physical preparedness for the epic 6months ahead.  Go too hard now and you won’t be firing on all cylinders when you need to be.  So be patient, focus extra energies on goal setting, nutrition and technique.
If you have any training questions call me on 0402458871 anytime
Rosko


27
Dec
09

monday 28th december 2009 – phase 1, week 1/5

By crossfitcrew 3 Comments
Categories: WOD (Workout of The Day)
Sprint run 8×200m; holding best possible average across all 8 intervals
Walk back recovery b/t intervals

Single modality GPP days ahead:
Tuesday- Single; gymnastics
Wednesday – Single; weightlifting
Thursday – Rest
Friday – Double; am- monostructual/pm- gymnastics
Saturday – Single; wightlifting
Sunday – Rest

CrossFit Crew Special 5 WOD competiton on Jan 29th and 30th.

Post your times for each interval to comments

Where are you taking yourself in 2010?

It is said that failing to plan is planning to fail.  It is also said that all good laid plans can come undone! But you have to be an optimist otherwise what’s the point. What plans did you have for 2009?  Did you get what you wanted out of it?  If not what did you learn and how can you put those experiences into a plan for 2010?

Our programming plan is done 6months in advance.  I know exactly what WODs we will be doing and why in 2, 3, and 12 weeks time.  Why fumble around in the dark without a plan, a road map or direction in where you’re taking yourself?  Take some time over the coming few weeks to plan your improvements in life, CrossFit, travel and relationships. Look at what you need to do on a daily, weekly and monthly basis. Don’t ever discount reflection, especially looking into yourself. Are there any experiences that keep showing their ugly head that you need to address?  Don’t avoid them otherwise you might not end up in the right place.

Love to hear your plans and areas you need to address for 2010.

Eat right, train smart, rest, rinse and repeat.
Rosko

23
Dec
09

thursday 24th december 2009 – active rest day

By crossfitcrew 4 Comments
Categories: WOD (Workout of The Day)

Swim recovery – 15-30min

Bring a roller and myfacial ball…

http://www.manukapool.com.au/ meeting at 6:30am now. NOT 6am..

25th/26th/27th Dec – Rest
28th Dec –  4th Jan -No group or 1:1 coaching but there will be training posted on the blog
5th Jan – Group and 1:1 coaching recommence

Pic below of the 6am Crew. Last session at the ANU Gym. Thanks to everyone who made this work over the last 6months. Onward.

22
Dec
09

wednesday 23rd december 2009 – chipper

By crossfitcrew 3 Comments
Categories: WOD (Workout of The Day)
“Filthy Fifty” aka Chuck Norris

Complete the following for time:

50 Box jumps – 40/6ocm
50 Jumping pull ups
50 KB swings – 12/16kg
50 Walking lunges – bw
50 Knees to elbows
50 Push press – 15/20kg
50 Back extentions
50 Wall ball shots – 6/9kg
50 Burpees
50 Double unders

Post your time  to comments


21
Dec
09

tuesday 22nd december 2009

By crossfitcrew 2 Comments
Categories: WOD (Workout of The Day)
3 Rounds for time of:

Run 400m
30/40kg Sumo deadlift high pull, 21 reps
12 Ring dips

Post your times and training notes to comments

30 Years and 30 lessons
Slim down using photoshop
CrossFit Disco (video)




20
Dec
09

monday 21st december 2009

By crossfitcrew 2 Comments
Categories: WOD (Workout of The Day)
1. Deadlift – heavy single; not a 1rm
Rest as needed
2. Bench press – heavy double; not a 2rm
Rest as needed
3. Front squat – heavy triple; not a 3rm
Rest as needed

3 Sets for total working time of:

Mid hang squat clean your FS triple, 2 reps
16 Knees to elbows
32 Walking lunges
Rest 2:30min

Post your loads and times to comments


Training this week and over the holiday break
21st/22nd/23rd  Dec – Normal training times
24th  Dec – 6am Manuka pool “active recovery session”
25th/26th/27th Dec – Rest
28th Dec –  4th Jan -No group or 1:1 coaching but there will be training posted on the blog
5th Jan – Group and 1:1 coaching recommence

Details on new venue and  training arrangements for 2010 will be available soon.  Thankyou for your patience and keep an eye on the blog for more info coming soon.

Eat right, train smart, rest, rinse and repeat!
Rosko
18
Dec
09

saturday 19th december 2009

By crossfitcrew 3 Comments
Categories: WOD (Workout of The Day)

CrossFit Base Christmas Party - 9am – 12pm is our WOD today! No Group session at the ANU.

Tuggeranong Town Park (Bartlett st Tuggeranong, meeting at the BBQ area)

Meet at 9am, organise participants into teams for a FUN team WOD. Then for you keen ones, we will have a showdown of a short WOD or two.

All workouts will be scalable to suit all fitness/skill levels.

Following your workouts there will be a quick presentation and finish off with a feast.
We will supply all the food, unless you want to bring your own post WOD meal.

Post to comments if you’re coming.

10 ways to blunt your athletic potential

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