Open box at 10am
Come in and do a catch up WOD on somthing you have missed during the week.
If you have done all the work this week do some extra work but be sure to ask the coach.
Additional Work
Bench Press 3×5
*Heavier then last week
Archive for May, 2013
Saturday the 1st of June 2013
Friday, May 31st, 2013Friday the 31st May 2013
Thursday, May 30th, 2013Strength
Deadlift 1rm
Conditioning
6minute AMRAP of:
Wall balls 9/7kg
*every time you break 5 burpees
*If you get to 150 @rxd before time is up you can stop.
score is total wall balls completed
Thursday the 30th May 2013
Thursday, May 30th, 2013Strength
1rm Press
1rm Push Press
3xME Strict pull ups
Finisher
Mobility like a Mother Trucker
Wednesday the 29th May 2013
Tuesday, May 28th, 2013Tuesday the 28th May 2013
Monday, May 27th, 2013Compare to last time here http://crossfitmsd.com.au/monday-the-8th-april-2013/
Strength
Back Squat 1rm
Conditioning
“Helen”
3 rounds for time of:
400m run
21 KB swings 24/16kg
12 pull ups
Coach Glenn Pendlay talking about weightlifting and CrossFit HERE
Monday the 27th May 2013
Sunday, May 26th, 2013This is day 1 of our testing week. Compare to last time here
http://crossfitmsd.com.au/tuesday-the-9th-april-2013/
BBG
Snatch 1rm
Conditioning
“Isabel”
30 power snatches 60/40kg
This is a great read^^^^^^
This is why I am trying to get everyone stronger….
Saturday the 25th May 2013
Saturday, May 25th, 2013
Friday the 24th May 2013
Thursday, May 23rd, 2013|
Strength Spend 10minutes to find a 1rm weighted strict pull up *For those who don’t have a weighted pull up work on strict pull ups or use band if you must Conditioning 10-1 descending ladder for time of: Hang power clean 85/60kg Pull ups Additional Work Work on mobility. Testing week next week so start to get your body feeling fresh |
Thursday the 23rd May 2013
Wednesday, May 22nd, 2013|
Conditioning/strength EMOM for 8minutes 3 thrusters (no racks, heavy as possible) 5 burpees *Score is the lightest and heaviest weight as well as fastest and slowest times
Additional Work EMOM for 10 minutes 5 HSPU (strict for as much as possible) |
another BAD ASS MOTHER TRUCKER.. CT Fletcher. I think this was the video that made this guy popular in the fitness world?? Cool watch anyway
Wednesday the 22nd May 2013
Tuesday, May 21st, 2013|
Conditioning 10-8-6-4-2 then back up from 2 of: KB swings 24/16kg Between each set 20m shuttle sprint (10m up, 10m back) *You’ll start with 10KB swings then do the shuttle, 8 KB then shuttle, 6 KB etc until you get to 2 then start from 2 back up to 10. *Shuttle sprints all 4 points must touch over the line hands and feet Then with no rest accumulate 3 minutes in a plank hold.
Additional Work (get done before conditioning if possible. I’d like as many people to practice this even if you haven’t been doing additional work prior) 3rm Hang power snatch |
Tuesday the 21st May 2013
Monday, May 20th, 2013Strength
Push Press
2-2-2-2-2
*Use last weeks 5rm as your starting weight in these working sets
Conditioning
EMOM for 12minutes
8 hand release push ups
20 double unders
Additional Work
Spend 10-15minutes working on your clean and jerk. Build up to 90% MAX and try to get in 3 good made lifts at this weight
This guy is one bad ass mother trucker…. It's not how we train but this guy is awesome. What's your excuse why you don't train?
Monday the 20th May 2013
Sunday, May 19th, 2013|
This week we will be doing less volume in training to allow for everyone to recover as next week we will be testing again. For those athletes who still want to do more met cons because you feel like you haven’t got a good workout in feel free to do so.
Strength Back squat 2-2-2-2-2 *try to go heavier then last week Between each set perform ME strict pull ups
Conditioning 5×1 Gasser *1 gasser will be a 50m up and back sprint twice which total 200m
Additional work Spend 10-15minutes working on your snatch. Build up to 90% MAX and try to get in 3 good made lifts at this weight. |
This is how you should all be squatting…..
Saturday the 18th May 2013
Friday, May 17th, 2013Open box at 10am
come in and do a catch up WOD on something you have missed during the week or to get a bit of extra training in.
Additional Work (ask the coach when the best time is to do this work if you are doing a catch up WOD so nothing interfers)
Snatch 1rm
Bench Press 3×5
*heavier then last time
The Rock is a beast of a man but next to Barkely and Shaq he looks so small lol..
Friday the 17th May 2013
Thursday, May 16th, 2013Strength
5rm Push press
Conditioning
30-20-10
Wall balls 9/7kg
Push Press 60/40kg
Run 800m done after each set so 3 runs in total
Additional Work (try to get done before conditioning if possible)
3RM power clean TNG
Just to go along with al the horsing around stuff…
Thursday the 16th May 2013
Wednesday, May 15th, 2013BBG
EMOM for 10 minutes
3 position snatch
*build up in weight if possible. Score is how many rounds you complete without a miss and the lowest and highest weight made.
*If you miss a lift you have the remainder of the time to make it before the next round starts
Conditioning
Tabata bottom to bottom squats for total reps
Tabata double unders for total reps
*score is total reps of each tabata
Additional Work
Practice handstand walking or handstand holds if you can’t walk
Maso getting ready for open WOD 13.1
Wednesday the 15th May 2013
Tuesday, May 14th, 2013Strength
Back squat
20rm
*Heavier then last week
Conditioning
For time
50 calorie row
50 sit ups
50 KB swings 32/24kg
*challenge is to go UB on KBswings. Every time you break pay a 500m row at the end
additional work
3xME strict pull ups
*3 sec pause at the top
Tuesday the 14th May 2013
Monday, May 13th, 2013Conditioning
5 rounds for time and load
5 clean and jerks (heavy as possible)
10 lateral over the bar burpees
*Full cleans as always unless stated otherwise
*Score will be total time and the weight used
Skill/midline
4x ME ring dips (scale with band or static holds)
rest 1-2min between sets
Additional Work (get done before all the work today)
Strict press 3×5
*Heavier then last week by 1-2kg
Monday the 13th May 2013
Sunday, May 12th, 2013
Strength
Back squat
2-2-2-2-2
Between each set do 5-10 strict pull ups and 10-15 push ups (reps based on your level, scale as needed)
*Score is the lightest and heaviest made lifts e.g. 100-130kg
Conditioning
4x200m run with 20/15kg plate
rest 30secs after each round
*Score is the total time from start to finish including the rest breaks
Additional Work
EMOM for 7minutes
2 hi hang snatch
Saturday the 11th May 2013
Friday, May 10th, 2013Open box 10am
Come in and do a catch up WOD from something you have missed in the week.
additional work
Bench press 3×5
*heavier then last week
Friday the 10th May 2013
Thursday, May 9th, 2013Conditioning
2-4-6-8-10 of:
Power clean and jerk 70/50kg
5 burpees after every set
*so you’ll do 2 PC&J then 5 burpees and finish with 10 PC&J then 5 burpees
Finisher
3x ME “noes and toes” Handstand hold
*This is a handstand hold against a wall with you facing the wall. Your nose and toes should be the only body part in contact with the wall. As always scaling options will be provided
Additional Work (try to get done before conditioning)
EMOM for 7minutes
3 hang snatch
