Thursday 31 July 2008

Running Cindy

5 pullups
10 pressups
15 squats
Run 300
x5
Paul rocked this one, Kipping playing a major factor in his excellent time-enjoy your holiday Paul, see you in two weeks.
Posted by Picasa

Elizabeth

The not that early birds did Elizabeth yesterday
Squats cleans and dips-21/15/9.

Posted by Picasa

Abi and Charlotte

Abi and Charlotte were the victims of there own desires for this wod. I 'd asked them what they fancied doing-they picked the exercise-I picked the reps!

Posted by Picasa

Slacker!

Apologies for not blogging since Wednesday (to all nine of you)
Wednesday was a mixed bag-the bulk of my guys did a nice little deadlift, pressup ensemble, I think you can read the feedback from the photo's in regards to this


Posted by Picasa

Tuesday 29 July 2008

Flock of Seagulls

Helen
400m
12 pullups
21 swings
x 3
Got Chrissie back on board after an old injury flared up-Nice hair!

Really pleased with Pauls work today, kipping coming along really, really well-good work mate.
Posted by Picasa

Monday 28 July 2008

Monday WOD

10 pressups
10 situps
10 pullups
run 300
for twenty minutes-and the heat didn't help
Posted by Picasa

CrossFit Golf

9 Holes
I don't know much about golf-I know that a 20lb medicine ball weighs more than a golf ball-and that its harder to throw-I also know that I want that ball thrown in the least throws into our big tyre-for nine holes-and maybe Graham needs work on his swing-nice work!
Posted by Picasa

Friday 25 July 2008

Jeremy

A heroes wod today in memory of young Jeremy Bloniasz, who died tragically July 6 2006
21/15/9
Overhead squat-rx'd was 95 pounds, scaled this as necessary
Burpees.

Good work tonight gang, a good workout in memory of one who died so young.
Posted by Picasa

Thursday 24 July 2008

Don't do this in flip flops

We've been fooling around with handstands for a little while, and begun to use bands to work towards a hand stand pressup-key tips for this are keep your shoulders really high before you invert, keep your body as stiff as possible-(flopsy=bad) and don't move your hands-wearing flip flops for this is not a great idea either!
Posted by Picasa

5 on-1 off x3

1 minute of
pushpress
sumo dead lift hi pulls
knees to elbows
burpees
row for calories
1 minute break
3 rounds of whoop ass!

Thanks to new girls Tracy and Sophie foe staying to see how it's done. Your time will come (but not just yet)


Posted by Picasa

Yesterday's workouts today!

Thursday night was a bit of a Tabata mashup, 8 sets of 20 seconds work with 10 second breaks in between, using pressups, sit ups, jumping pullups and swings-not so good!
Posted by Picasa

Tuesday 22 July 2008

Jerk!

Good stuff today-3 reps 5 rounds of push jerks-some was done as a tech session, getting used to the movement, and some went heavy-including Charlotte here-well done!
Posted by Picasa

Monday 21 July 2008

Johnny Hutch!

The legend that is Johnny Hutch-Yes ladies he's single!
All joking aside-John is one of our sucess stories-he's been with us since January and his body composition has changed enormously.
John started off as many do with the idea of trying CrossFit-and doing one session a week-but he caught the bug and now does four!
Doing well Johnny-Proud of you!

Posted by Picasa

My legs/bum hurts!

Today everybody rowed 2000m, a few said "What? Thats it?" Yes that's it-a simple sounding task-and of course it never is!

Alex 7.12
Simon W 7.32
James 7.45
Paul 7.53
Johnny 8.06
Graham 8.15
Simon L 8.43
Emily 8.58
Abi 9.11
Amy 9.13
Emma D 9.30
Rita 10.24
Yvonne G 10.39

Thanks to everybody for their patience with this today-if we had room for another rower we would get one!
Posted by Picasa

Team Work

8.45 Saturday morning
Divided my guys up into teams, the rules were
1 only one team member can train at a time
2 the teams have to run as a pair.

The Wod
50 Press ups
50 Ring pulls
50 Pullups
run a block
three rounds.

Thanks teams-well done all!
Posted by Picasa

It's not all pictures of sweaty people!


Muscles burn lactic acid as well as carbos from PhysOrg.com

Most athletes see lactic acid as their enemy, and think that training helps them eliminate the metabolic waste product from their muscles so they will function longer and harder. But UC Berkeley physiologist George Brooks has found that training actually teaches your muscle cells how to use lactic acid as a fuel source to get more bang for the buck.

[...]

Friday 18 July 2008

It's my birthday and I'll train if i want to...

27 tuck jumps
27 sit ups
27 swings
run 600
x3

Happy birthday Amy!













Posted by Picasa

Thursday 17 July 2008

Whats for Dinner?

Pain!
I have never heard so much swearing as I did last night.
15 pressups
12 dips
9 push press
amrap for 20 minutes.
Scaled as necessary.
(Actually I had Taco's for dinner-very nice too!)
Posted by Picasa