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Daily workout

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Double the trouble

30th June 2009

5 rounds for time:

10 HSPU
20 pull-ups
40 squats
80 metre sprint

Tim, muscle-up

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Rest

29th June 2009

Early days at Fitzroy

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Short and Sharp

28th June 2009

AMRAP in 5mins of:

3 Push Jerk @ 60kg (Females - 40kg)
10 Pull Up

Alex, pushup

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Sprint

27th June 2009

Sprint

100m
200m
400m
800m
400m
200m
100m

Rest exactly 2 mins between each sprint.

Off for a lap around the block

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Front Squat

26th June 2009

Max Reps @ 100kg (Females use 80kg)

Rest 5 Mins

Max Reps @ 80kg (Females use 60kg)

Rest 5 Mins

Max Reps @ 60kg (Females use 40kg)

Andrew, clapping pushup

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Rest day

25th June 2009

Rest Day – Interested in Olympic Lifting? Have a look at http://www.cathletics.com/

Overhead Squat

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Deadlifts and burpees

24th June 2009

From CrossFit Brisbane:

For time, perform an inverted ladder with the following two movements.

10-1 reps of Burpees
1-10 reps of Deadlift, 100kg (70kg)

ie, 1st round is 10 burpees + 1 deadlift, 2nd round is 9 burpees + 2 deadlifts etc, last round is 1 burpee + 10 deadlifts

*If your Deadlift 1RM is greater than 155kg scale up the load to 125kg

HSPU

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Barbara

23rd June 2009

5 rounds:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest EXACTLY 3 minutes after each set of squats

Squat

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Hang power clean

22nd June 2009

Hang Power Clean
3-3-3-3-3

Then:
How many consecutive Pull Ups can you do? Find your max. Stop counting when you come off the bar.

Alex, rack position

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Rest Day

21st June 2009

What is a ‘Hang Power Clean?’ If you don’t know, do some research you will perform some this week.

Rest

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OH Squats and Box Jumps

20th June 2009

For Time

3 Rounds

10 O/H Squats (M - 50kg, F – 30kg)
20 Box Jumps (60cm Box)

Group training

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Weighted pullup

19th June 2009

Weighted Pull Up 3 x 5

Then:

3 rounds of the Gasser (4x50m shuttle run)
rest 3 mins between rounds.

Pullups

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Deadlift

18th June 2009

Deadlift 5-5-5-5-5

Note: When you see a set rep scheme presented like 5 x 5 it means that you do not increase the load between sets. So, pick a heavy load to start with and finish your work at that same load. If, on the other hand, the notation is 5-5-5-5-5 increase the load between sets aiming for - in this case - your 5RM (five rep max).

Bjorn instructing the rack position

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Rest

17th June 2009

Think you’re Paleo? Check this out – Face to face with Stone Age Man.

Row faster. I hear banjo music!

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Back squat then muscle ups

16th June 2009

Back Squat
3 x 5
Note: When you see a set rep scheme presented like 5 x 5 it means that you do not increase the load between sets. So, pick a heavy load to start with and finish your work at that same load. If, on the other hand, the notation is 5-5-5-5-5 increase the load between sets aiming for - in this case - your 5RM (five rep max).

Then:
30 Muscle ups

Gerard, box jump

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Pushups, situps, squats

15th June 2009

From Optimum Performance Training:

Push Ups on the minute:
2 reps the 1st minute, 4 reps the 2nd minute, 6 reps the 3rd minute…
Continue until you cannot complete the number of push ups within the minute
rest EXACTLY 2 min after last push up completed within time

Sit Ups on the minute:
3 reps the 1st minute, 6 reps the 2nd minute, 9 reps the 3rd minute…
Continue until you cannot complete the number of sit ups within the minute
rest EXACLTY 2 min after last sit up completed within time

Squats on the minute:
4 reps the 1st minute, 8 reps the 2nd minute, 12 reps the 3rd minute…
Continue until you cannot complete the number of Squats within the minute
rest EXACTLY 2 min after last sit up completed within time

post min and reps per exercise to comments
chest to deck, NOT belly for push ups, you CANNOT go to knees when fractioning until you get to full lockout of arms at top
unanchored sit ups, anchoring is not allowed, body perpendicular to floor at top and shoulder blades touching at bottom
hip crease below knee cap at bottom of squats and hips and knees @ full extension at top

Deadlifting

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Power snatch

14th June 2009

From CrossFit Football

On the minute:

Perform 3 Power Snatches on the minute for 10 minutes.

Start the clock. At the top of every minute perform 3 Power Snatches.
Use a maximal weight. 80% of 1 RM
For every rep not completed, perform 5 burpees during rest time.

Zane, thruster

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Rest

13th June 2009

Practice: PISTOL SQUAT

If you don’t have them yet use a pole and a power band to steady yourself, and don’t give up!

Our first Fitness Throwdown is coming soon. See Events for more info.

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Push press, med ball clean, burpees

12th June 2009

5x5 Push press

Then:

7 rds

7 Med ball clean (9kg M, 7kg W)
7 Burpees

Note: When you see a set rep scheme presented like 5 x 5 it means that you do not increase the load between sets. So, pick a heavy load to start with and finish your work at that same load. If, on the other hand, the notation is 5-5-5-5-5 increase the load between sets aiming for - in this case - your 5RM (five rep max).