CrossFit Brisbane Hard 'n' up challenge 15 August 2010
Come and celebrate CrossFit Never Quits 1st birthday over at Prestons. The day will be run in ability categories and will be team events. Please click on lik to register your team.
This workout was taken from CrossFit HQ (www.crossfit.com). Today the programmed workout involves 2 gymnastic movements followed by a weight lifting movement followed by a further 2 gymnastic movements. The repetition range is in ascending order by 10's and starts with the hardest or most challenging movement for a lot of people first. After the first exercise it is just head down bum up and work.
Depending on your ability level you may find different benefits from today's workout. If you are reasonably new or your gymnastic skills/upper body strength is not fully developed, then this workout will be more of a practise session. If you are a little more advanced and have well developed gymnastic skill and upper body strength this workout should be a really challenging conditioning workout.
This workout has the potential to take awhile due to your handstand push ups and burpees etc remember CrossFit is universally scalable. You are not taking the easy option you are working at level that corresponds with either your experience or ability level. Everyone should learn something from today's workout.
Today's workout is mix between two workouts. If you look at the break down, it is a mix between Karen- 150 wall ball shots to a 3m target with a 10kg ball and also 30 muscle ups for time. The time that it takes you for Karen and the time that it takes you for 30 muscles added together should be much more than the time it takes you to do this session. That means that this session should take you les than the sum of those two workouts added together.
During today's workouts spend a little extra time on your wall balls and ensure you actually hit your target. After all CrossFit is not only about your heart rate and lungs. We want to see how accurate you are and if you are able to concentrate whilst being fatigued. I remember Lawrence Mc telling me during his refereeing training that during or between work periods on the C2 rower they were required to name countries in alphabetical order or memorise information and repeat it when fatigued. We won't be doing this at CrossFit today but is a reminder of how you have to still achieve a task when you have no air in your lungs
If you can't manage to do muscles ups then you will sub 2 chest to bar pull ups and 2 ring dips per muscle up. You should work on transitional muscle ups in your warm up.
* muscle up subs are 2 pull ups 2 full range ring dips
25 JUN 2010
5 Rounds For time:
Overhead anyway=Press, Push press or Push Jerk, Snatch
5 Reps, Hang Squat Cleans
5 Reps, sumodeadlift high pull
5 Reps, ground to over head
300m ramp run with 24/16kg kettlebell
200m clean skin run
60/40kg
24 JUN 2010 "Paul"
Hero workouts in CrossFit differ from Benchmark workouts by being named in memory of a "Hero".Hero (male) and heroine (female) came to refer to characters who, in the face of danger and adversity or from a position of weakness, display courage and the will for self sacrifice—that is, heroism—for some greater good of all humanity. A hero workout from www.crossfit.com is a workout that is designed to be particularly hard. Not just normal hard but PARTICULARLY hard. These workouts are are named after service people in America from Defence and emergency services such as police and the fire department. The individuals named in these workouts are "Heros" who have passed in the line of duty sacrificing their life for the lives of others.
When performing these hero workouts and you think geez this is tough I'm going to take a break or I feel a bit flat but I'll just get through it. Give yourself a kick in the bum and appreciate the origin of the workout and give the session 100%
WOD
"Paul"
Five rounds for time of: 50 Double unders 35 Knees to elbows 85/50kg Overhead walk 10m
*don't be a hero scale weight if need be!
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
23 JUN 2010
Three rounds for time of: 60/40Hang power cleans, 15 reps 15 Burpees
22 JUN 2010
Back squat and ring dips
The workout today has load/weight flexibility. The idea of having a flexible load/weight is to allow stronger athletes to lift more and athletes that are not so strong to go a bit heavier than usual. The duration of the actual session will depend on the recovery time it takes between each round. The weight that you select for the first round is the weight that you will stick with through out the session. The weight that you select should be somewhere between your 3 and 5 rep max. Your rest period for the main effort (squats) will be the time it takes you for the ring dips and the time it takes you to pychologically prepare to lift your weight. Do not lift the weight under excess fatigue. Safety first, ALWAYS
Main Points *Back squat whole foot remains flat on ground, even weight distrubution through out Lumbar lordosis remains firm ASIS (hip bones) travel below the knees
* Ring Dip hips to travel down the same distance as shoulders bicep to touch the ring elbows to full extension
WOD
Five rounds for load and time of: Back Squat, 3 reps 20 Ring dips
*select your own weight (attempt to use a weight comparable to 85% of 1RM
21 JUN 2010
Clean (squat) one rep every minute on the minute for 15 minutes.
*select a weight that is 90% of 1rm (ask trainer for guidance if unsure)
