Opening times this week – open gym workouts
- Wednesday 29th 0800-1000 and 1300-1500
- Thursday 30th 0800-1000 and 1300-1400
- Friday 31st 0800-1000 and 1200-1400
———————————————————————————————-
Workouts of Summer Series
- Run 5K
Post time to comments.
Archive for December, 2010
31
Dec
WOD 31.12.10
30
Dec
Rest Day 301210
Rest Day
@ CrossFit Smash
Opening times this week – open gym workouts
- Wednesday 29th 0800-1000 and 1300-1500
- Thursday 30th 0800-1000 and 1300-1400
- Friday 31st 0800-1000 and 1200-1400
———————————————————————————————-
Workouts of Summer Series
Option #1
Five rounds of:
- Strict Pull-ups, max reps
- Front Squat @ 60k, max reps in 1 minute
Rest as needed between rounds.
Post reps for both movements in each round to comments.
Option #2
Five rounds of:
- Strict Pull-ups, max reps
- Squat, max reps in 1 minute
Rest as needed between rounds.
Post reps for both movements in each round to comments.
“SEALFIT Part 1“, CrossFit Journal preview video [wmv] [mov]
“Human Overhead Tutorial” with Team Again Faster – video [wmv] [mov]
29
Dec
WOD 29.12.10
Opening times this week – open gym workouts
- Wednesday 29th 0800-1000 and 1300-1500
- Thursday 30th 0800-1000 and 1300-1400
- Friday 31st 0800-1000 and 1200-1400
———————————————————————————————-
Workouts of Summer Series
Option #1
“Bull”
Two rounds for time of:
- 200 x Double-unders
- 50 x Overhead Squat @ 60k
- 50 x Pull-ups
- Run 1.6k
Clever 35:37 (95lbs), Austin Malleolo 40:10, Josh Courage 45:40, James Hobart 47:30, Kevin Montoya 48:32, Jason Ackerman 54:24.
Post time to comments.
Option #2
Two rounds for time of:
- 50 x Broad Jumps
- 100 x Squat
- 50 x Push-ups
- Run 1.6k
Post time to comments.
“Defining CrossFit” with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
Stone Making Seminar with Rob Orlando – video [wmv] [mov]
Candice Ruiz and Chris Lofland on today’s WOD – video [wmv] [mov] (9 minutes)
28
Dec
WOD 28.12.10
Opening times this week – open gym workouts
- Wednesday 29th 0800-1000 and 1300-1500
- Thursday 30th 0800-1000 and 1300-1400
- Friday 31st 0800-1000 and 1200-1400
———————————————————————————————-
Workouts of Summer Series
Option #1
Five rounds of:
- Handstand Ring Push-ups, max reps
- 25k Plate Overhead Lenges (alternating legs), max reps in 1 minute
Rest as needed between rounds.
Post reps for both movements in each round to comments.
Option #2
Five rounds of:
- Handstand Push-ups, max reps
- Plyometric Lunges (alternating legs), max reps in 1 minute
Rest as needed between rounds.
Post reps for both movements in each round to comments.
“Back Squat Tip with K-Starr” – video [wmv] [mov]
Annie Thorisdottir on today’s WOD – video [wmv] [mov]
Candice Ruiz on today’s WOD – video [wmv] [mov]
Interview with Rich Froning Jr. at the Team Rogue Vs. Team Again FasterTahoe Throwdown – video [wmv] [mov]
26
Dec
WOD 27.12.10
Workouts of Summer Series
Option #1
For time:
- 50 x One Arm Kettlebell Overhead Squats @ 24k (25 reps on each arm)
- Run 1.6k
- 50 x One Arm Kettlebell Overhead Squats @ 24k (25 reps on each arm)
Post time to comments.
Option #2
For time:
- 100 x Squats
- Run 1.6k
- 100 x Squats
Post time to comments.
26
Dec
Rest Day 26.12.10
Rest Day
Albany CrossFit on ”Bull” WOD – video [wmv] [mov]
Kevin Montoya on ”Bull” WOD – video [wmv] [mov]
“Annie T. at CFNE “, CrossFit Journal preview video [wmv] [mov]
“Vegetarian Talk” with La Mar Sheppard – video [wmv] [mov]
25
Dec
WOD 25.12.10
Workouts of Summer Series
For time:
- 150 x Single Arm Curls (weight varible)
Post time to comments.
24
Dec
WOD 24.12.10
“Christmas Bells”
12 rounds for time:
- 6 x Kettlebell Swings @ 32k
- Sprint 10m
- 6 x Kettlebell Snatch @ 24k
- Sprint 10m
- Burpees (reps match # of rounds your on)
- Sprint 20m
Post time to comments.
22
Dec
WOD 22.12.10
Workout #1
“Elizabeth”
21-15-9 reps of:
- Squat Cleans @ 60k
- Ring Dips
Post time to comments.
Workout #2
- GHD Sit-ups 21-18-15-12-9
There is a tendency in high rep overhead squats to not reach full extension of the hip and knee.
Tommy Hackenbruck at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]
Austin Malleolo on today’s WOD – video [wmv] [mov]
22
Dec
Rest Day 22.12.10
Rest Day
@ CrossFit Smash
“Daniel”
For time:
- 50 x Pull-ups
- Small Block Run/400m Run
- 21 x Thrusters @ 40k
- Big Block Run/800m Run
- 21 x Thrusters @ 40k
- Small Block Run/400m Run
- 50 x Pull-ups
Post time to comments.
“Hand Position” with Brian Nabeta and Chris Michelmore – video [wmv] [mov]
“The Sherwood Chronicles: Community Part 1“, CrossFit Journal preview video [wmv] [mov]
Preview of the CrossFit Sports Series Downhill Ski and Board Event – video [wmv] [mov]
20
Dec
WOD 21.12.10
Three rounds for time of:
- 21 x Thusters @ 40k
- 15 x Push-ups
- 9 x Push Press @ 40k
1 to 10 minutes of the workout. Every minute, on the minute, perform 5 Burpees.
11 to 15 minutes of the workout. Every minute, on the minute, perform 3 Burpees.
16 minutes and ongoing in the workout. Every minute, on the minute, perform 2 Burpees.
Post time to comments.
20
Dec
WOD 20.12.10
Workout #1
- Clean & Jerk 5-5-5-3-3-3-1-1-1
Post loads to comments.
Workout #2
“Annie”
50-40-30-20 and 10 rep rounds of:
- Double-unders
- Sit-ups
Post time to comments.
“Greg Glassman at Rogue Vs. Again Faster” – video [wmv] [mov]
19
Dec
WOD 19.12.10
1400
“12 Days of Christmas”
12 rounds for time:
Add a movement per round in sequence.
Starting at round 1 (perform station 1), round 2 (perform station 1 & 2), round 3 (perform station 1,2 & 3)……. and so on until all 12 stations are complete.
- 1 x Burpee
- 2 x Push-up
- 3 x Wallball @ 9k
- 4 x Med Ball Clean @ 9k
- 5 x Pull-ups
- 6 x Toes to Bar
- 7 x Sit-ups
- 8 x Kettlebell Swings @ 24k
- 9 x Box Jumps @ 24″
- 10 x Clean & Jerk @ 40k
- 11 x Thrusters @ 40k
- 12 x Overhead Squats @ 40k
Post time to comments.
1500
30 Lonsdale Street
Braddon ACT 2612 (02) 6247 1314 |
18
Dec
Rest Day 18.12.10
Rest Day
@ CrossFit Smash
- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps
Post loads to comments.
“Midline Progressions on Parallettes” with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]
James Hobart visits Steve’s Club, by Again Faster Equipment – video [wmv] [mov]
17
Dec
WOD 17.12.10
“DT”
Five rounds for time of:
- 12 x Deadlift @ 70k
- 9 x Hang Power Clean @ 70k
- 6 x Push Jerk @ 70k
Post time to comments.
“State of the Community: The Athlete Panel“, CrossFit Journal preview video [wmv] [mov]
Highlights from the CrossFit Sports Series Rock Climbing Event – video [wmv] [mov]
James Hobart, Heather Bergeron and Mel Ockerby on WOD – video [wmv] [mov] (14 minutes)
Kevin Montoya on WOD – video [wmv] [mov]
