CrossFit Blog

  1. 12
    Jul
    2014
    2 comments

    Sat, Jul 12th

    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to Establish a 1RM Snatch.
    2) 12 Minutes to Establish a 3RM Front Squat.

    Strength & Conditioning
    1) 12 Minutes to Establish a 3RM Push Press
    2) 12 Minutes to Establish a 3RM Front Squat.

    Conditioning (15 Minutes)
    CrossFit
    30 Squat Clean Thrusters, 70Kg/45Kg

    Strength & Conditioning
    3 Rounds of
    20 Box Steps
    20 Kettlebell Swings
    20 Dumbbell Push Presses

    How to Get Better Sleep: The Beginner’s Guide to Overcoming Sleep Deprivation – James Clear

  2. 11
    Jul
    2014
    2 comments

    Fri, Jul 11th

    IMG_2198

    Dynamic Range of Motion
    Cossack Stretch
    Hollow/Arch on Bar
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Weighted Pull Ups

    Barbell Skill (20 Minutes)
    CrossFit
    5 x 2 Back Squats at 90% of Tuesday’s 3RM

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (15 Minutes)

    Run 800m
    50 Abmat Sit Ups
    Run 400m
    35 Abmat Sit Ups
    Run 200m
    20 Abmat Sit Ups

    Quick Fixes versus Permanent Change

    The fitness industry promises quick fixes all the time. “Get abs in 4 weeks!” “Lose a stone in 2!” Sometimes, if you’re really patient, they’ll promise a complete lifestyle turnaround in 12 weeks. 

    While these approaches can have a dramatic impact, two questions that need to be asked are 1) are they sustainable? and 2) what happens afterwards?
    We’re all impatient. We want results, and damnit we want them yesterday! It’s human nature.
    But wouldn’t it be better overall to have permanent change rather than yoyoing back and forth?
    Wouldn’t it be far better to get into the effortless habit of taking fish oil daily rather than trying to cut out all carbs and all booze for 2 weeks, only to go right back into old habits?
    See, habits take a while to change, so we have to give them time. We need to do them so regularly until they just become the norm for us. We mightn’t think about putting on your seatbelt, we just do it. This is where you want to get to with your health and nutrition strategies.
    Starting off by increasing your training volume from zero to three times a week, changing your sleep patterns so you stop watching TV two hours earlier and try get another hour’s sleep, dropping alcohol (which could be essentially changing your entire social life), no longer eating take-aways and trying to come up with new recipe ideas all the while remembering all the “rules” of good eating is exhausting!
    The reason is that your willpower is finite, and it doesn’t matter where you “spend” it. If it takes all your energy to concentrate on your day job, and remember your kid’s soccer game, and get to the bank, etc. etc. it’s going to be harder to resist that mars bar at three o’clock in the afternoon.
    It’s estimated that 40% of our daily actions are habits, so we want to tap into that and slowly change those habits to ones that support our long term health, performance and body composition goals.
    To start, make your new habit really small, almost to the point where it feels like it’s not going to make much of a difference. It should be so easy to do that you can confidently say, 10/10 that you’ll succeed. So maybe you can’t completely overhaul your diet, but you can definitely time how long it takes you to eat your dinner for a week. After that, you can then spend an extra 10% longer eating dinner, to help you slow down and realise when you’re full instead of mindlessly eating. After that, you can start eating only to 80% full.
    The key point with these habits are they don’t take much willpower, they help you build successes and they ultimately snowball into big permanent change for you. If for the last while you’ve tried every Monday, or at the start of each new month, to radically overhaul your lifestyle, only to wind back at square one, you know that these ‘failures’ take their toll. By adding small, small victories daily and weekly you build great momentum that leads to the health and fitness goals you want.
    Unsure where to start with your habits? Check out our Nutritional Education videos or this handy 5 habit cheat sheet.
  3. 9
    Jul
    2014
    1 comment

    Wed, Jul 9th

    IMG_3808

    You know what these guys are doing…

    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold/10 seconds rest
    2) 6 x 20 seconds Arch Hold/10 seconds rest

    Barbell Skill (15 Minutes)
    12 minutes to establish a 2RM Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets.

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds
    C) Alternate Couch Stretch/Tactical Frog/Stoney Stretch each round.

    Conditioning (Redline – 15 Minutes)

    CrossFit
    21-15-9
    Burpee Lateral Bar Hops
    Power Snatch 35Kg/20Kg

    Strength & Conditioning
    21-15-9
    Burpees
    Ring Rows

  4. 8
    Jul
    2014
    0 comments

    Tue, Jul 8th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)

    CrossFit
    Work to a 3RM Back Squat, then 1×3@95%, 1×3@90% – rest 1:30 between drop sets.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Aerobic Conditioning - 12 Minutes)
    Run 4 x 400m, resting 30 seconds between efforts. Run at 105-110% of your mile pace.

  5. 7
    Jul
    2014
    4 comments

    Mon, Jul 7th

    IMG_3821

    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    15 mins to work to a 2RM Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds
    C) Alternate Pigeon Stretch/Crosssover Stretch/Hip Flexor stretch x 1 minute each round.

    Conditioning (Redline Pacing)
    3 Minutes Double Unders/Single Unders
    3 Minutes Wall Balls
    2 Minutes Double Unders/Single Unders
    2 Minutes Wall Balls
    1 Minute Double Unders/Single Unders
    1 Minute Wall Balls

    4 Reasons The Big Picture is Hurting Your Goals (and what you should do about it) – Ericson Ay Myers

  6. 6
    Jul
    2014
    0 comments

    The Week Ahead Jul 7th-Jul 12th

    Monday
    Dynamic Range of Motion
    Get Up Planks
    Rollovers
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*
    Strict Gymnastic Kipped Chest to Bar Pull Ups**

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    **If you don’t have 5-8 strict pull ups continue working on your strict pull up endurance. For the “kipped” pull ups to count, knees and feet must stay together throughout the entire movement, and legs stay straight. You are using the Hollow/Arch positions to generate momentum. DO NOT sacrifice positioning for a substandard rep!

    Barbell Skill (18 Minutes)

    CrossFit
    15 mins to work to a 2RM Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

    Strength & Conditioning
    A) Deadlift 3 x 5, rest 45 seconds
    B) Single Arm Push Press 3 x 5, rest 45 seconds
    C) Alternate Pigeon Stretch/Crosssover Stretch/Hip Flexor stretch x 1 minute each round.

    Conditioning (Redline Pacing)
    3 Minutes Double Unders/Single Unders
    3 Minutes Wall Balls
    2 Minutes Double Unders/Single Unders
    2 Minutes Wall Balls
    1 Minute Double Unders/Single Unders
    1 Minute Wall Balls

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    Bodyweight Skill 
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks/Nose and Toes Handstand Hold

    Barbell Skill (20 Minutes)

    CrossFit
    Work to a 3RM Back Squat, then 1×3@95%, 1×3@90% – rest 1:30 between drop sets.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Aerobic Conditioning - 12 Minutes)
    Run 4 x 400m, resting 30 seconds between efforts. Run at 105-110% of your mile pace.

    Wednesday
    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold/10 seconds rest
    2) 6 x 20 seconds Arch Hold/10 seconds rest

    Barbell Skill (15 Minutes)
    12 minutes to establish a 2RM Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets.

    Strength & Conditioning
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds
    C) Alternate Couch Stretch/Tactical Frog/Stoney Stretch each round.

    Conditioning (Redline – 15 Minutes)

    CrossFit
    21-15-9
    Burpee Lateral Bar Hops
    Power Snatch 35Kg/20Kg

    Strength & Conditioning
    21-15-9
    Burpees
    Ring Rows

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Hollow/Arch on Bar
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Weighted Pull Ups

    Barbell Skill (20 Minutes)
    CrossFit
    5 x 2 Back Squats at 90% of Tuesday’s 3RM

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (15 Minutes)

    Run 800m
    50 Abmat Sit Ups
    Run 400m
    35 Abmat Sit Ups
    Run 200m
    20 Abmat Sit Ups

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to Establish a 1RM Snatch.
    2) 12 Minutes to Establish a 3RM Front Squat.

    Strength & Conditioning
    1) 12 Minutes to Establish a 3RM Push Press
    2) 12 Minutes to Establish a 3RM Front Squat.

    Conditioning (15 Minutes)
    CrossFit
    30 Squat Clean Thrusters, 70Kg/45Kg

    Strength & Conditioning
    3 Rounds of
    20 Box Steps
    20 Kettlebell Swings
    20 Dumbbell Push Presses

  7. 5
    Jul
    2014
    2 comments

    Sat, Jul 5th

    Dynamic Range of Motion
    Snatch Warm Up

    CrossFit

    Barbell Skill
    1) 12 Minutes to Establish a 1RM Snatch.

    2) 12 Minutes to Establish a 1RM Clean & Jerk.

    Conditioning (Metcon Test – 20 Minutes)
    “Regionals 2014.4″
    21-15-9-6-3
    Strict Handstand Push Ups
    Front Squat 89Kg/57Kg
    Bar Facing Burpees

    Compare to May 10th

    Strength & Conditioning

    Barbell Skill
    1) 12 Minutes to Establish a 5RM Push Press.

    2) 12 Minutes to Establish a 5RM Front Squat.

    Conditioning (Metcon Test – 20 Minutes)
    21-15-9-6-3
    Strict Push Ups
    Goblet Squats

    Compare to May 10th

  8. 4
    Jul
    2014
    2 comments

    Fri, Jul 4th

    Dynamic Range of Motion
    Cossack Stretch
    Hollow/Arch on Bar
    Bootstrappers

    CrossFit

    Bodyweight Skill (10 Minutes)
    Weighted Pull Ups

    Barbell Skill (20 Minutes)

    20 Minutes to Establish a 3RM Front Squat.

    Conditioning (Aerobic Capacity – 15 Minutes)
    3 Rounds:
    Run 400m
    21 Kettlebell Swings
    50 Double Unders

    photo 2 (1)

    Strength & Conditioning

    Bodyweight Skill (10 Minutes)
    Weighted Pull Ups

    Barbell Skill (20 Minutes)

    Back Squat: 5 x 5 (Add 1Kg-2.5Kg to last 5 x 5)

    Conditioning (15 Minutes)
    3 Rounds:
    Run 400m
    21 Kettlebell Swings
    50 Single Unders

    Your Own Personal World Records Are The Only Thing That Matter  - Charles Staley

  9. 2
    Jul
    2014
    4 comments

    Wed, Jul 2nd

    Dynamic Range of Motion
    Get Up Plank
    Dog Up/Dog Down
    Spidey Lunges

    CrossFit

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold/10 seconds rest
    2) 6 x 20 seconds Arch Hold/10 seconds rest

    Barbell Skill (15 Minutes)
    12 minutes to establish a 2RM Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets.

    Conditioning (Redline – 15 Minutes)
    21-15-9
    Wall Balls
    Hang Power Cleans 45Kg/30Kg

    Strength & Conditioning

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold/10 seconds rest
    2) 6 x 20 seconds Arch Hold/10 seconds rest

    Barbell Skill (15 Minutes)
    A) Strict Press 3 x 5, rest 45 seconds
    B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds
    C) Alternate Couch Stretch/Tactical Frog/Stoney Stretch each round.

    Conditioning (15 Minutes)
    21-15-9
    Wall Balls
    Double Kettlebell Swings

  10. 1
    Jul
    2014
    2 comments

    Tue, Jul 1st

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Bootstrappers

    CrossFit

    Bodyweight Skill 
    Strict Toes to Bar
    Nose-and-Toes Handstand Hold

    Barbell Skill (20 Minutes)
    20 minutes to establish a 1RM Back Squat.

    Notes: Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 150KG, walk out with approximately 160Kg. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

    Conditioning (Redline – 12 Minutes)
    100 Burpees, for time

    Strength & Conditioning

    Bodyweight Skill (10 Minutes)
    Strict Toes to Bar/Hanging Leg Raises
    Perfect Wall Walks

    Barbell Skill (20 Minutes)
    20 minutes to establish a 1RM Back Squat.

    Notes: Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 150KG, walk out with approximately 160Kg. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

    Conditioning (12 Minutes)
    100 Burpees, for time