Congratulations to Adrian Miles. Adrian got married up in the mountains on the weekend. Well done mate. Hope you are both happy!
Yesterday I was informed by Julian Jenkyns that he was lucky enough to hit a whole in one at golf on Monday. He claims to be pretty amateur golfer and was nothing but a fluke. Apparently the "wind" brought the ball back into line and guided it to the whole. None the less an impressive feat even if 90% luck.
The weight for today can be snatched, power snatched, snatch jerk, snatch balance, snatch press or any other variation that comes to mind to get the weight overhead. You can use racks if you wish. As long as the bar and hips move through a full range overhead squat with the arms locked out.
[A]
Overhead Squat 1-1-1-1-1-1-1 reps 30mins limit
[B]
30% 1 rm
perform 100 reps for time
 |
I would like to welcome back Peter C from his successful trip to South Africa. Peter recently (4 months) started training for his climb of Mtkilimanjaro. Peter is a 61yr old man who hard previously had a sedentary lifestyle for some 30 years. Peter had trained hard for the 26 weeks leading to the climb and successfully scaled the summit. Yesterday Peter presented me with a photo him on top of the mountain sporting the Norwest Shirt. Make sure you check it out at the box when you are in next
Well Done Peter and it was great to see you at training on Monday!!
[A]
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
rest
[B]
perform specific warm up for cleans
3 attempts in 10mins for a max clean (squat or power)
 |
|
A little slow on the posting but I would like to officially congratulate Nick and Ric for recently becoming new Dad's. Mike W isn't a new Dad yet but his partner is also pregnant. Congratulations guys and girls. As I said these are recent (2months) and I apologise for the slow leek of communication. I'm sure many people knew already.
[A]
Three rounds for time of:
10 Muscle-ups (turn outs)
10 forward rolls
20 One legged squats, alternating (10 each leg)
10 Handstand push ups
[B]Tabata row
|
|
REST
at CFNW
As Many Rounds as possible in 20min of
30 Reps Box Jump
20 Reps Push Press 50kg/35kg
10 Reps Burpee Pull ups
|
GYM CLOSED but at home
For time:
Row 2K
50 Wall-ball shots, 9kg ball
Row 1K
35 Wall-ball shots, 9kg ball
Row 500 meters
20 Wall-ball shots, 9kg ball ball
 |
|
Today John S and I will be starting to paint the new box. Very exciting!! We hope to move everything over on the last weekend of August, starting fresh in September. That last weekend o August there will be no weekend sessions.
[A]
For time:
run 400 meters
75% body weight push press, 30 reps
run 800 meters
75% body weight push press, 20 reps
run 1200 meters
75% body weight push press, 10 reps
[B]
In pairs carry race 800m
Carry your partner of equal weight around 800m course anyway you can.
-piggy back
-fireman carry
-body guard style
-reverse-y
Post time to forum
|
|
When reading WODS people are often confused between the terms clean, squat clean and power clean. Same goes for snatch squat snatch and power snatch. The term or names clean and squat clean are interchangeable, the same for snatch and squat snatch. The only difference between those and the "power" version is that the movement in the latter does not contain a full squat in the range of motion.
Many workouts contain the name clean and clean and jerk this is to be taken as a full "squat clean" when the workout states power clean you may perform a power clean. The only CrossFit bench mark workouts that I can think of where this does not apply is "GRACE" and "ISABEL". These workouts both describe clean and jerk and snatch respectively however in ALL demonstrations the "power" movement is performed.
Elizabeth involves a squat clean or simply, clean. Theoretically you should b able to clean more than you can power clean in terms of weight as the bar does not need to travel above the navel for the movement to be performed. This mean you do not have to "pull" the weight up super high to execute the exercise, rather relying on your speed to get under the bar. further variations on the power maneuvers involve the muscle clean and muscle snatch. More on those later but today concentrate on your SQUAT CLEANS
[A]
"Elizabeth"
21-15-9 reps of:
Clean 60kg (squat cleans)
Ring dips
[B]
Relay race 600,400,200 + 300 in your team
* in teams of two, individually run 600m, tag your mate, they run 600m, they tag you, you run 400 and so on until you have both run 200m. Instead of finishing at 200m you BOTH run the 300m course to finish.
Compare to the 18 DEC 09
post time to comments/forum
|
REST
at CFNW perform the WOD below.
Yesterday John and I received confirmation that the new location of the box was a goer. Hopefully the move will happen a little quicker than we first intended. Work can begin next week to rejuvenate the new place so we can walk straight into the box how it should be. There may be a few teething problems but the plan is paint, organise and fix everything one week and the next weekend move all gear from old box to new box. The Sunday will be placing all the equipment where it needs to go. Exciting times ahead!
THE WOD
In teams of 2 perform as many reps as possible
[A]Ground to overhead any how 60/40 (7mins)
rest 1 min
[B] burpees (7mins)
rest 1 min
[C]7mins
30 kettlebell swings 32/24
20 wall ball
10 "games" push ups
Only one member to work at time. Tally all reps and add total. Final triplet of exercises, 1 rounds equals 60 reps.
post reps to comments/forum
|
|
|
|
|
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
|
|
Page 3 of 56 |
