Training BLOG
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Tues June 29
Workout of the day
With a partner - alternating, ten reps each, as many times as possible in 5 mins -
BACK SQUATS, DEADLIFTS, SHOULDER PRESS, CHIN UP
Monday June 28
Workout of the day
100
100 chins, 100 push-ups, 100 sit-ups, 100 squats
Sat June 26
Workout of the day
21-18-15-12-9-6
Cleans, box-jumps, sit-ups
Fri June 25
Workout of the day
ABSolutely fabulous
100 skips, 20 sit-ups, 20 knee raises, 20 side crunches, 100 skips...
AMRAP (as many reps as possible) in twenty minutes
Thurs June 24
Workout of the Day
Hells Bells
Single and double arm kettle bell swings, high pulls, shoulder press - starting with the 8kg bell and making your way up to 24kg if you can!
Wed 23 June
"Running Bears" run 400m + 6bears x 6 rounds
Tues 22 June
200 squats, 150 sit-ups, 100 push-ups, 75 chin-ups - for time
Mon 21 June
"Snakes & Ladders"
10-9-8-7-6-5-4-3-2-1 reps of chin-ups, alternating with 1-2-3-4-5-6-7-8-9-10 reps of dips
then 10-1 front squats / 1-10 shoulder press and 10-1 sit-ups / 1-10 knee raises (abtastic!)
Sat 19 June
20 wall ball, 20 clean and jerk, 400m row - AMRAP (as many rounds as possible) in 30 mins
Fri June 18
FILTHY FIFTY
50 sit-ups, 50 chin-ups, 50 push-ups, 50 squats, 50 push-ups, 50 kettle bell swings
Thurs June 17
With a partner: 1 min on 1 min off - for 10 mins each exercise: chin-ups, sumo deadlift high pulls, bent over rows
Wed June 16
One of the Crossfit ladies... "Helen" 400m run, 21 Kettle bell swings, 12 pull-ups AMRAP (as many rounds as possible) in 30 mins
Tues June 15
With a partner as many reps as possible between the two of you - 2mins on each exercise: rowing, chin-ups, box-jumps, medicine ball sit-ups, shoulder press (TWO ROUNDS)
Mon June 14 HOLIDAY!
Sat June 12
500m row, 100 push-ups, 500m row, 100 sit-ups, 500m row 100 squats - urgh!
Fri June 11
70 burpeeze, 60 sit-ups, 50 kettle bell swings, 40 pull-ups, 30 push-ups (this workout has Kate's name written all over it)
Thurs June 10
One of the Crossfit ladies... "Nancy" 400m row, 15 overhead squats, 10 push-ups, 5 pull-ups
Wed June 9
TEN heavy singles - clean+jerks
Tues June 8
TABATA THIS!
Russian Kettle bells + Japanese TABATA protocol = 20 seconds as hard and as fast as you can with a 10 second rest of Abs, American Swings, Thrusters, Sumo deadlift high pulls and woodchops (8 x 20secs of each)
Mon June 7
One of the Crossfit ladies... "Barbara" 5 chin-ups, 10 push-ups, 15 sit-ups, 20 squats AMRAP in 30 mins
Tues May 25
Workout of the day:
Pick 5 excercies. In the first minute sprint for 10 sec, rest for 50 sec. In the second, sprint for 20, rest for 40. 30/30 in the third. 40/20 in the 4th. 50/10 in the fith and sprint the full minute in the sixth. Move on to the next excercise.
Sat May 15
Run Fran Run. 21-15-9. Chinups in the park and then run back to the gym for thrusters!
Mat, emo and Lynsey punched thru it in 14 odd minutes and Tracy smashed it out in 13 and a bit, great work folks.
Thursday 13 May
Workout of the day: 100's & 100's.
100 each of Kettlebell swings, feet elevated push ups, kettlebell lunges, Chin ups and Kettlebell sit ups.
Lots of fun was had by all...
Sorry for the absence of workouts - having a baby takes up a lot of time! Trying to get back on track
Mon Feb 8
Workout of the Day
400m row, 30 wall balls, 30 box jumps, 400m run - 4 ROUNDS
Thurs Feb 4
20, 18, 16, 14, 12... etc: Kettle-bell hurdle jump, American swing, woodchop, sit-up, shoulder press - whoo hoo!!
Tues Feb 2
100 x kettle-bell walking lunges, 100 x pull-ups, 100 x bench, 100 x squats, 100 x kettle-bell abs
Mon Feb 1
Every minute on the minute: 10, 20, 30, 40, 50 60 second sprints - wall-ball, push-ups, box-jumps, kettle bell thrusters
Mon Jan 25
400 meter row
50 knee raises
300 skips
50 KB thrusters.
Hammer it out as fast as you can but pull up at the 30th minute.
Sat Jan 23
"Mary"
A.M.R.A.P. 20 Minutes were rounds consisting of 5 push ups, 10 sit ups and 15 squats. And our winner on Saturday was Oscar with 27 rounds followed closely behind by Tracey and M with 26 rounds - that's a lot of squats!
Fri Jan 22
Alternating minute long.... just kidding.
20 KB Swings
10 Dips
20 Deads
10 Chins
20 Push ups
10 Front Squats
Thurs Jan 21
Workout of the day
Alternating minute long work / rest intervals with your partner do 10 minutes (5 minutes on, 5 minutes off) of push ups, shoulder press and finally wall ball. No rest between exercises...
Wed Jan 20
Workout of the day
Alternating minute long work / rest intervals with your partner do 10 minutes (5 minutes on, 5 minutes off) of Chin ups, Sumo deadlift high pulls and finally rowing sprints. No rest between exercises...
Tues Jan 19
Workout of the day
Stolen from www.crossfit.com
"With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round."
Keep it up for at least 15 minutes.
Mon Jan 18
Workout of the day
THIS IS... KETTLE BELLS!
100 Kettle bell sit ups, 100 Kettle bell American Swings, 100 single arm thrusters
Sat Jan 16
Workout of the day
With a partner - alternating, ten reps each, as many times as possible in 5 mins -
BACK SQUATS, DEADLIFTS, SHOULDER PRESS, CHIN UPS
Thurs Jan 14
Workout of the day
BEARS
6 sets of 6 - One bear = deadlift > clean > front squat > overhead press > back squat > overhead press
You know you love it!
Tues Jan 12
Workout of the day
PHAT ASS TABATA
Tabata protocol, 20 secs as many reps as possible, 10 secs rest, 8 rounds of each exercise: Bench Press, Chin-up, Deadlift, Back Squat
Wed Jan 6
Workout of the day
EVERY MINUTE ON THE MINUTE
10 cleans, then 10 squats, then 10 shoulder press
Tues Jan 5
Workout of the day
"Kettle Bell Kings"
100 kettle bell swings, 100 kettle bell high pulls, 100 kettle bell thrusters
Mon Jan 4
Workout of the day
"TABATA is my bitch"
Tabata protocol, 20 secs as many reps as possible, 10 secs rest, 8 rounds of each exercise: box jumps, thrusters, push-ups and sumo deadlift high pulls
Tues Dec 15
Workout of the day
"Hells Bells"
Starting with the 4kg kettle bell, moving through the 8kg, 12kg, 16kg, 20kg, 24kg bell
Swings, high-pulls, thrusters - 10 each arm - stop when you can't lift the bell any more!
Sat Dec 12
Workout of the day
One of the Crossfit ladies..."Mary"
5 push-ups, 10 sit-ups, 15 squats - AMRAP (As Many Rounds as Possible) in 20 mins
Wed Dec 9
Workout of the day
With a partner: you row 500m - they skip, you do 20m walking lunge - they do kettle bell swings, you do 20 knee raises - they hold a plank - 3 rounds of each
Mon Nov 23
Workout of the day
Snakes and Ladders
10 chin-ups/1 dip, 9 chin-ups/2 dips, 8 chin-ups/3 dips, 7 chin-ups/4 dips, 6 chin-ups/5 dips, 5 chin-ups/6 dips. 4 chin-ups/7 dips, 3 chin-ups/8 dips, 2 chin-ups/9 dips, 1 chin-up/10dips
repeat for dead-lifts and shoulder press and again for sit-ups and knee raises
Oh Yeah
Thurs Nov 19
Workout of the day
HEAVY front squats
Wed Nov 18
Workout of the day
FILTHY 50
50 push-ups, 50 sit-ups, 50 box jumps, 50 chin-ups, 50 kettle bell swings, 50 thrusters
Tues Nov 17
Workout of the day
FIGHT GONE BAD
Thrusters, sit-ups, push-ups, box jumps, knee raises - 1 min of each exercise, 5 seconds to change, 1 min rest between rounds. 3 ROUNDS
Mon Nov 16
Workout of the day
Split Jerks and Chin-ups - ten of each - 5 sets
Thursday Nov 12
Workout of the day
Baby Bell
10m kettle bell walking lunge, 10 kettle bell swings, 10m kettle bell walking lunge, 10 kettle bell thrusters; 20m kettle bell walking lunge, 20 kettle bell swings, 20m kettle bell walking lunge, 20 kettle bell thrusters; 30m kettle bell walking lunge, 30 kettle bell swings, 30m kettle bell walking lunge, 30 kettle bell thrusters; then 40...then 50...
Thursday Oct 29
Workout of the day
RUN FRAN RUN!
Run 200m 21 chin-ups, run 200m 21 thrusters, run 200m 15 chin-ups, run 200m 15 thrusters, run 200m 9 chin-ups, run 200m 9 thrusters
Tuesday Oct 27
Workout of the day
Every minute on the minute
PUPPIES 3push-ups, 5 sit-ups, 8 squats
PACK 5 push-ups, 10 sit-ups, 15 squats
BIG DOGS 7 push-ups, 12 sit-ups, 18 squats
Monday Oct 26
Workout of the day
SUPER HEAVY DEADLIFTS
1-1-1-1-1-1-1
Tuesday Oct 20
Workout of the day
TABATA this!
squats, push-ups, sit-ups - 20 secs on 10 secs rest, 8 rounds of each
Monday Oct 19
Workout of the day
A "300" workout
25 sit-ups, 20 kettle bell swings, 15 box jumps, 10 dips, 5 pull-ups - AMRAP in 30 mins
Saturday Oct 17
Workout of the day
Parklife
Jog from one station to the next - stations: kettle bell high pulls, bench jumps, push-ups, sit-ups - AMRAP in 20 mins
Thursday Oct 15
Workout of the day
Clean and heavy
10 HEAVY CLEAN AND JERKS
Tuesday Oct 13
Workout of the day
100
100 chins, 100 push-ups, 100 sit-ups, 100 squats
Monday Oct 12
Workout of the day
21-18-15-12-9-6
Cleans, box-jumps, sit-ups
Saturday Oct 10
Workout of the day
ABSolutely fabulous
100 skips, 20 sit-ups, 20 knee raises, 20 side crunches, 100 skips...
AMRAP (as many reps as possible) in twenty minutes
Thursday Oct 8
Workout of the Day
Hells Bells
Single and double arm kettle bell swings, high pulls, shoulder press - starting with the 8kg bell and making your way up to 24kg if you can!
Thursday Sept 17
Workout of the Day
Lot's o Legs!
air sqats, back squats, front squats, alternating leg lunges with medicine ball overhead
