CrossFit Victoria » CrossFit http://www.crossfitvictoria.com Fitness redifeined Sun, 03 Jul 2011 18:00:04 +0000 en hourly 1 http://wordpress.org/?v=3.0.2 Lumberjack 20 (Hero WOD) http://www.crossfitvictoria.com/20110430/lumberjack-20/ http://www.crossfitvictoria.com/20110430/lumberjack-20/#comments Fri, 29 Apr 2011 18:00:24 +0000 Adam Stanecki http://www.crossfitvictoria.com/?p=1423 20 Deadlifts 125kg
Run 400m
20 KB swings 32kg
Run 400m
20 Overhead Squats 50kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (20kg each)
Run 400m

Scaling:

  • Level 0 – DL 70/50kg, KB 16/12, OH Squat 25/15kg, Pull-ups (std.), Box Jump 20/18”, DB SC 10/5kg
  • Level 1 – DL 100/70kg ,KB 20/16, OH Squat 40/20kg, Pull-ups(std.), Box Jump 20/18”, DB SC 15/10kg
Kuwait sunset

Kuwait sunset

]]> http://www.crossfitvictoria.com/20110430/lumberjack-20/feed/ 1 Push press and sprints http://www.crossfitvictoria.com/20110429/push-press-and-sprints/ http://www.crossfitvictoria.com/20110429/push-press-and-sprints/#comments Thu, 28 Apr 2011 18:00:40 +0000 Adam Stanecki http://www.crossfitvictoria.com/?p=1418 Push Press 3×5
Add 2.5kg from last week.

Then…

Half gasser on the minute for 10 minutes.

CrossFit push press WOD

Push press WOD

]]> http://www.crossfitvictoria.com/20110429/push-press-and-sprints/feed/ 2 Jess http://www.crossfitvictoria.com/20110428/jess/ http://www.crossfitvictoria.com/20110428/jess/#comments Wed, 27 Apr 2011 18:00:13 +0000 Adam Stanecki http://www.crossfitvictoria.com/?p=1415 5 rounds:

  • squat snatch, 6, 50kg/30kg
  • pull-ups, 9
  • burpees, 12

Scaling:

  • Level 0- Power snatch 30kg/20kg
  • Level 1- 40kg/25kg
  • Level 2+ – as Rx’d

This WOD is named after Jess Berry, who is our first Athlete of the Month (April, 2011).

Jess racks the bar

Jess a little while back

]]> http://www.crossfitvictoria.com/20110428/jess/feed/ 4 Rest Day http://www.crossfitvictoria.com/20110427/rest-day-96/ http://www.crossfitvictoria.com/20110427/rest-day-96/#comments Tue, 26 Apr 2011 18:00:32 +0000 Adam Stanecki http://www.crossfitvictoria.com/?p=1412 Mobility:

  • Ankle

Skill:

  • Snatch

Work:

  • Catch up on a WOD you missed this week, or
  • Work on your goat.

Click here to view the embedded video.

]]> http://www.crossfitvictoria.com/20110427/rest-day-96/feed/ 1 Deadlifts, ring dips, knees to elbows http://www.crossfitvictoria.com/20110426/deadlifts-ring-dips-knees-to-elbows/ http://www.crossfitvictoria.com/20110426/deadlifts-ring-dips-knees-to-elbows/#comments Mon, 25 Apr 2011 18:00:18 +0000 Adam Stanecki http://www.crossfitvictoria.com/?p=1409 Deadlift 3×5
Add 5kg from last week.

Ring Dips 3×5
Weighted if possible.

Knees to elbows, 50

Click here to view the embedded video.

]]> http://www.crossfitvictoria.com/20110426/deadlifts-ring-dips-knees-to-elbows/feed/ 0 Hang power clean, then row http://www.crossfitvictoria.com/20110425/hang-power-clean-then-row/ http://www.crossfitvictoria.com/20110425/hang-power-clean-then-row/#comments Sun, 24 Apr 2011 18:00:26 +0000 Adam Stanecki http://www.crossfitvictoria.com/?p=1405 Hang Power Clean 5×3

Rest, then…

4 x 250m row. Rest as required.

Click here to view the embedded video.

]]> http://www.crossfitvictoria.com/20110425/hang-power-clean-then-row/feed/ 0 Ride http://www.crossfitvictoria.com/20110424/ride/ http://www.crossfitvictoria.com/20110424/ride/#comments Sat, 23 Apr 2011 18:00:41 +0000 Adam Stanecki http://www.crossfitvictoria.com/?p=1403 Get out on the bike find a hill and do 8 x 400m repeats.  Rest as required between efforts.

Click here to view the embedded video.

]]> http://www.crossfitvictoria.com/20110424/ride/feed/ 0