CrossFit Blog

  1. 19
    Jul
    2014
    0 comments

    Sat, Jul 19th

    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to Establish a 1RM Clean & Jerk.
    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
    5 Rounds:
    15 Wall Balls
    7 Hang Squat Snatches, 60Kg/40Kg

    Strength & Conditioning
    5 Rounds:
    15 Wall Balls
    15 Kettlebell Swings

  2. 18
    Jul
    2014
    1 comment

    Fri, Jul 18th

    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Strict Muscle Ups

    Barbell Skill (20 Minutes)
    CrossFit
    5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.

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

    Conditioning (15 Minutes)
    Run 1 Mile. Record your time on Zenplanner as a benchmark!

    The Truth About Energy Systems – Jonathan Mike

  3. 16
    Jul
    2014
    2 comments

    Wed, Jul 16th

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

    Bodyweight Skill (10 Minutes)
    1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    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 (18 Minutes)
    3 Minutes Sled Push
    3 Minutes Burpees
    3 Minutes Strict Pull Ups
    2 Minutes Sled Push
    2 Minutes Burpees
    2 Minutes Strict Pull UPs
    1 Minute Sled Push
    1 Minute Burpees
    1 Minute Strict Pull Ups

    (Start on any station you prefer)

  4. 15
    Jul
    2014
    3 comments

    Tue, Jul 15th

    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 (Strength/Endurance - 15 Minutes)
    CrossFit
    9 Power Cleans 100Kg/65Kg
    21 Handstand Push Ups
    7 Power Cleans
    15 Handstand Push Ups
    5 Power Cleans
    9 Handstand Push Ups

    Strength & Conditioning
    AMRAP 15
    8 Wall Balls
    12 Ring Rows
    16 Sit Ups

  5. 14
    Jul
    2014
    2 comments

    Mon, Jul 14th

    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
    1) 10 minutes to establish a 2RM Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

    Rack bar, then:

    2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2RM from #1

    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 – 15 Minutes)
    3 Rounds for time:
    400m Run
    21 Wall Balls
    12 Burpees

    Compare to June 2nd

    How long does it take to improve in CrossFit? – Beyond The Whiteboard. Do you agree with this? Post thoughts to comments.

  6. 13
    Jul
    2014
    0 comments

    The Week Ahead Jul 14th-Jul 19th

    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
    1) 10 minutes to establish a 2RM Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

    Rack bar, then:

    2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2RM from #1

    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 – 15 Minutes)
    3 Rounds for time:
    400m Run
    21 Wall Balls
    12 Burpees

    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 (Strength/Endurance - 15 Minutes)
    CrossFit
    9 Power Cleans 100Kg/65Kg
    21 Handstand Push Ups
    7 Power Cleans
    15 Handstand Push Ups
    5 Power Cleans
    9 Handstand Push Ups

    Strength & Conditioning
    AMRAP 15
    8 Box Steps (20″/16″)
    12 Ring Rows
    16 Sit Ups.

    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, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

    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 (18 Minutes)
    3 Minutes Sled Push
    3 Minutes Burpees
    3 Minutes Strict Pull Ups
    2 Minutes Sled Push
    2 Minutes Burpees
    2 Minutes Strict Pull UPs
    1 Minute Sled Push
    1 Minute Burpees
    1 Minute Strict Pull Ups

    (Start on any station you prefer)

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Strict Muscle Ups

    Barbell Skill (20 Minutes)
    CrossFit
    5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.

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

    Conditioning (15 Minutes)
    Run 1 Mile. Record your time on Zenplanner as a benchmark!

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to Establish a 1RM Clean & Jerk.
    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
    5 Rounds:
    15 Wall Balls
    7 Hang Squat Snatches, 60Kg/40Kg

    Strength & Conditioning
    5 Rounds:
    15 Wall Balls
    15 Kettlebell Swings

  7. 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

  8. 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.
  9. 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

  10. 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.