3-2-1-1-1: Rest 3-2-1-1-1: Rest 3-2-1-1-1: Record your loads.
 No one ever said CrossFit was easy. This method of training takes dedication, application and a strong will. You will be sore after the workouts (and during them), you may pick up a few minor injuries (like tearing the skin from your hands), you may even meet Pukie; but it's all worth it. The benefits far outweigh the costs. Follow the CrossFit model and you will be fitter and healthier; your strength of character will improve; you will be better than you are today. Isn't that what we're all aiming for?
With a 24kg kettlebell, perform 5 rounds for time of: - 1 x One-arm KB Clean & Press,
- 1 x One-arm KB Clean & Jerk,
- 1 x One-arm KB Snatch,
- 1 x One-arm KB Clean & Squat (KB in rack position, held closely to chest)
Run through it all with your right arm first... then left arm... then right.. etc. If you're feeling hardcore, do 10 rounds.
For time: NOTE: This one is from Peter Caddy too.
Five rounds for time: - 10 x Feet Elevated Parallette (or Bench / Ball / etc) Push-ups
- 10 x Thrusters @ 35kg
- 10 x Deadlift High Pull @ 35kg
We've had some Blogger problems over the past few days. Therefore, the posts may have been incomplete, out of sequence or absent. Humble apologies to all. We're back on track now.
5-4-3-2-1-1-1: Do whatever you want as a warm-up. LIFT HEAVY! Then do a long stretching session. Happy birthday, dad!
 For time: - row 1000m
- 100 push-ups
- run 400m
- 100 pull-ups
- row 500m
- 50 push-ups
- run 200m
- 50 pull-ups
 Five rounds for time: - 200m run
- 20 squats
- 20 pushups
- 20 hollow rocks (video)
Happy birthday to me! 31 years young. What a present I set for myself.
 Sore legs? Take a rest.
5-4-3-2-1-1-1: Work you way towards a new personal best. Take a short rest. Five rounds for time: - 10 pull-ups
- 10 ring dips
- 5 burpies
 This one was prescribed by Narine (above, back row, third form the left) while I was in Santa Cruz. 25-20-15-10: - Dumbbell deadlifts
- Kettlebell swings
- Box jump
- Back squat jumps
At the end of each round run 200m. Choose weights that are challenging! As an example, I lifted 135lb for the deads, 20kg for the KB swings, jumped the high box and used a dowel for the BS jumps (but you could use a bar).
No WOD today but still keep active. Take a walk or go for a swim. Remember that recovery is just as important - if not more so - than the WODs.
1-1-1-1-1-1-1-1:  Go for a new personal best.
For time: - 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood (16kg)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds (20kg)
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball (8kg)
- 50 Burpees
- 50 Double unders
150 burpies for time. 
 You think it's tough where you workout? Try doing it in Vegas. It was 100 deg (F) and 6% humidity when we visited Joe Marsh (left).
4 x 200m run 3 min break between efforts. Record all of your times.
 21-15-9: - Handstand push-ups
- Power cleans, 1/2-3/4 bwt
CFW for 2 rounds then for time: - Kettlebell snatch 50 reps each arm (20-24kg)
- Lunges 400m
- Turkish get-up 30 reps each arm (8-16kg)
- Squats 200 reps
- 400m sprint
If the number of reps looks too intimidating then partition them eg. 10,10,10,10,5,5. Also scale the weight to suit you.
 Sunday rest. Sleep in. Looks like the sun is going to be out again-why not have a picnic. Whatever you do-relax and enjoy.
Time for Fran everyone... CFW for 2 rounds and then for time: - Thruster (95lb/34kg) 21,15,9
- Pull-ups 21,15,9
Make sure you record your time for this classic Crossfit workout. Good luck.
The 6 week intensive group did these this morning. If you do these hard and really push yourself you will make yourself much stronger physically and mentally. Jog for 10 minutes, do the CFW twice and then sprint up a steep hill (60-100m long) 5-10 times walking back down to recover. Get up on your toes and use your arms. Run right through to the finish line. When done jog for 10 minutes to help remove some of the lactic acid from your jelly legs and also do some stretching. No hill near by? Do walking lunges instead aiming for 5-10 x 100 metres with a 100m walk recovery.
Do the Crossfit warmup (CFW) for 3 rounds and then for time: - Deadlift your body weight x 100 reps
- Ring dips x 100 reps.
Rest between reps as required and do not get sloppy with your technique. Train safely! If you cannot do ring dips do bench dips or standard dips between bars. Record your time.
Time to rest again. Tomorrow I have a really hard workout for you.
We have not done this for a while so today let's test where you are at with your Bench Press. It is vital you warm up thoroughly. CFW and some light pressing. I suggest you have a competent spotter with you. If not then try to lift in a power cage with pins set just above chest height. If neither of these are options then perhaps use dumbells-you can drop these away from your body. I stress safety here because every year people are killed at home trying to bench press heavy weights by themselves. You are going to test your 3 rep max (3RM). Load up the bar with a weight that is below your previous best. Do 3 strict reps. Rest 5 minutes(no less!) and then add weight and repeat. Ultimately you will fail to complete 3 reps-your 3RM will be the last weight you successfully lifted. Add weight in small increments as you go heavier. Use 5kg or 2kg or 1kg plates. It is important you are strict with you rest periods. Concentrate on good form and mentally psych yourself up before each attempt. Record your results in your training diary.Feel free to post your results. Best of luck.
Try this... Warm up with 3 rounds of the crossfit warm up ( CFW) then without putting the bar on the ground at any stage complete the following sequence for 3 rounds: - Overhead Squat x 10 (40kg)
- Front Squat x 10 (40kg)
- Back Squat x 10 (40kg)
- Lunges x 10 total (40kg)
- Run 200m hard
- WALK 200m
- REPEAT.
Scaling:40kg is a good weight for advanced/experienced trainees. Less experienced athletes should reduce weight. An Olympic bar by itself or even a broomstick will challenge many people.
Tonight in Osaka Australia's Craig Mottram takes on the might of African distance running. We wish him all the best. Regardless of whether he wins, gets a medal or finishes near the back of the field, we know one thing - he will run himself to absolute exhaustion and fight all the way. He is Australia's most courageous runner. To mark this occassion we want you to run 5km on the track or on a quiet road somewhere as hard as you can. Finish strongly! You can lay down afterwards. Time yourself.
Do some gardening. No garden? No space? Why not plant a pot full of various herbs-you can then have these available year round.
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