tag:blogger.com,1999:blog-18659067166515048632007-06-28T07:54:53.936+10:00Adam StaneckiBlogger211125tag:blogger.com,1999:blog-1865906716651504863.post-8422570523601748552007-06-29T06:16:00.000+10:002007-06-28T19:13:34.702+10:00Plan a holiday.<br />You know you deserve it.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-84146725951395880522007-06-28T07:20:00.000+10:002007-06-28T07:54:40.526+10:0050-30-10:<br /><ul><li>1/2 bwt, clean &amp; jerk</li><li>pull-ups<br /></li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-81188686259886663792007-06-27T07:10:00.000+10:002007-06-27T09:59:40.576+10:0050 tyre flips for time.<br /><br />No tyres? 50 kettlebell swings (16kg) &amp; 100 burpies for time.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-74974103486689185942007-06-26T07:00:00.000+10:002007-06-26T10:36:53.579+10:00Five rounds for time:<br /><ul><li>10 snatches with 50 kg (110 lbs)</li><li>15 chin ups</li><li>20 db thrusters using 35 lb db's or 75 lb barbells</li></ul>Scaling:<br /><ul><li>ladies will use 35 kg (77 lbs) for the snatch</li><li>ladies will use 25 lb db for the thrusters</li></ul>This WOD is from <a href="http://www.mikesgym.org/index.php" target="_blank">Mike's Gym</a>.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-41234111189209927672007-06-25T09:44:00.000+10:002007-06-24T19:19:00.103+10:00Need some motivation?<br /><a href="http://media.crossfit.com/cf-video/CrossFit_DLHSPUJumpWOD.wmv" target="_blank">Watch this</a>.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-78825731940408589452007-06-24T09:43:00.000+10:002007-06-24T18:45:33.974+10:00Row 6kmAdam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-10357680292886671492007-06-23T06:41:00.000+10:002007-06-22T22:09:16.259+10:00Twenty minutes of:<br /><ul><li>1000m row</li><li>Front squat, 75% bwt, 15</li><li>Bar dips, 25</li></ul>Complete as many sets as possible.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-54568498646148604172007-06-22T09:40:00.000+10:002007-06-22T07:54:53.144+10:00Five rounds (for time):<br /><ul><li>400m run</li><li>50 box jumps</li><li>50 push-ups<br /></li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-7399058094248813482007-06-21T09:39:00.000+10:002007-06-21T09:57:26.059+10:00Take the day off.<br />Don't watch the TV either.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-76895272378219453222007-06-20T08:38:00.000+10:002007-06-20T08:23:38.010+10:0021-15-9:<br /><ul><li>Thrusters, 40-45kg<br /></li><li>Pull-ups<br /></li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-85195400867570963402007-06-19T09:37:00.000+10:002007-06-19T09:29:21.192+10:003-3-3-2-2-2-1-1-1-1-1:<br /><ul><li>Power snatch</li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-44678415810133681822007-06-18T09:34:00.000+10:002007-06-18T09:27:05.895+10:00Twenty minutes of:<br /><ul><li>100m sprint</li><li>100m farmer's walk*</li><li>100m lunges<br /></li></ul><br />* aim for a weight that is challenging and an object that is difficult to carry.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-70593723805740121352007-06-17T09:24:00.000+10:002007-06-17T15:22:03.290+10:00Do you like the UFC?<br />Former light heavyweight champ Chuck Liddell recently appeared on David Letterman's show.<br /><a href="http://www.sherdog.net/forums/showthread.php?t=583236" target="<br />_blank">Watch it</a>.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-77377696868688788722007-06-16T09:23:00.000+10:002007-06-16T14:20:38.257+10:00Five rounds (for time):<br /><ul><li>bench press, 75% bwt, 15</li><li>row, 750m<br /></li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-84573330651378768762007-06-15T09:20:00.000+10:002007-06-15T08:21:46.311+10:00It's time to break out the parallettes and rings and mats.<br />It's time for gymnastics practice.<br /><br />For 40 minutes practice the following:<br /><ul><li>forward rolls</li><li>handstands</li><li>cartwheels</li><li>ring pull-ups</li><li>ring dips</li><li>planches (floor and parallette)<br /></li><li>parallette handstands<br /></li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-78562002150289463282007-06-14T09:17:00.000+10:002007-06-14T09:34:06.203+10:00Twenty minutes for max sets of:<br /><ul><li>Run 400m</li><li>Kettlebell swings, 16kg, 15</li><li>Pull-ups, 10<br /></li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-797289898832328132007-06-13T09:16:00.000+10:002007-06-13T08:37:10.576+10:00Take some time to smell the roses.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-76573029970306830582007-06-12T09:12:00.000+10:002007-06-12T09:14:50.683+10:00Five rounds (for time):<br /><ul><li>push press, 40kg, 20</li><li>ring pull-ups, 20</li><li>ring dips, 20</li></ul>No rings? Use bars and add 10 reps to each set.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-49266327164449583962007-06-11T09:53:00.000+10:002007-06-11T09:53:58.057+10:00Run 5km cross-country.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-63409067304424249082007-06-10T06:16:00.000+10:002007-06-09T23:19:21.766+10:00For time:<br /><ul><li> 50 Box jump, 60cm box</li><li> 50 Jumping pull-ups</li><li> 50 Kettlebell swings, 1 pood (16kg)<br /></li><li> Walking Lunge, 50 steps</li><li> 50 Knees to elbows</li><li> 50 Push press, 25kg</li><li> 50 Back extensions</li><li> 50 Wall ball shots, 8kg ball</li><li> 50 Burpees</li><li> 50 Double unders</li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-40518542379166736342007-06-09T23:14:00.000+10:002007-06-09T23:15:17.324+10:00Meditate.<br />No, it's not just for sissies.<br />Try it. TODAY.Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-25680672903400875702007-06-08T08:19:00.000+10:002007-06-08T08:21:18.515+10:003-3-3-2-2-2-1-1-1:<br /><br />DEADLIFT!Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-34578754797788720742007-06-07T13:57:00.000+10:002007-06-07T13:59:13.669+10:00Three rounds for time:<br /><ul><li>800m run</li><li>20 overhead squats, min. 1/2 bwt<br /></li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-83216104670717913532007-06-06T08:50:00.000+10:002007-06-06T08:51:48.187+10:00Five rounds for time:<br /><ul><li>1000m row</li><li>25 thrusters, 40kg</li><li>15 pull-ups<br /></li></ul>Adam Staneckitag:blogger.com,1999:blog-1865906716651504863.post-17323582915484932322007-06-05T09:00:00.000+10:002007-06-05T09:02:37.758+10:00Watch <a href="http://media.crossfit.com/cf-video/CrossFit_SportOfFitness.wmv" target="_blank">this</a>. You'll love it.Adam Stanecki