FRI WOD 1/4/2011

Warm Up Drill
Run 800mtrs
3Rnds
10 Pushups
10 Med Ball Cleans

10 Rounds For Time

10 Knees To Elbows
10 KBS 24kg(16kg)
10 Double Unders

31/3/2011

Warm Up Drills
Run 400mtrs
6 Pullups
9 Toes To Bar
12 KBS 24kg(16kg)
15 Wall Ball 10kg(6kg)

Clean Drills(PVC)


Clean 3,2,2,1,1,1,1


Newbie 7x3

WED WOD 30/3/2011

Warm Up Drills
Run 400
5 Pullups
7 Pushups
9 Hollow Pocks
12 Squats
Hip Stretch


Annie 50,40,30,20,10
Double Unders
Situps

TUES WOD 29/3/2011

Warm Up Drills
Double Unders 5 Mins
PVC Drills

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

MON WOD 28/3/2011

Warm Up Drills
Run 400mtrs
12,9,6
Thruster(PVC)
Jumping Pullup

"Fran"

21,15,9 Reps for time

Thruster 42.5kg(30kg)
Pullup

Cut off 10 mins

Compare to 20/1/2011

"Finisher" Tabata situps

SUN REST 27/3/2011

Well done Haley, AWF CrossFit "Battle of the Iron Game" First Place Female Individual . In her Green Vollies!as Haley,s new Rouge lifting shoes are still in the post.











"Happy Birthday" Tara McGreggor.

SAT WOD 26/3/2011

Warm Up Drills
2 Mins D/U
Hip Stretch
Shoulder Dislocates (PVC)
3Rnds
7 SDLHP(PVC)
7 Push Press(PVC)




12 Min AMRAP
10 SDLHP 42.5kg(30kg)
10 Burpee
10 Push Press42.5kg(30kg)

FRI WOD 25/3/2011

Does this man need new socks?and is it OK for real men to CrossFit in Pink? (Post your comments)




Warm Up Drills
Run 800mtrs
Burgner Drill 20kg(15kg)
2x
Thruster Warm up sets x3



THRUSTER 3,3,3,3,3,3,3

THURS WOD 24/3/2011

WarmUp Drills
2 Mins D/U
9 Fundimentals 7 of Each(PVC)


3 Rnds For Time

20 Wall Ball 10kg(6kg)
30 Box Jumps 32Inch(24Inch)
20 KBS 24kg(16kg)

WED WOD 23/3/2011

Warm Up Drills
Roll Quads
50 Double Unders/ Attempts
5 Strict Pullups
9 Hollow Rocks
6 Pistols Each Leg

3 Rounds For Time
Run 400mtrs
10 Hang Power Cleans 60kg(40kg)
21 Pullups

TUES WOD 22/3/2011

Warm Up Drills
Run 400mtrs
3 rnds
7 med ball cleans
7 pushups

DEADLIFT 3,3,3,3,3,3,3

MON WOD 21/3/2011

Warm Up Drills
Run 500 Mtrs
5 Strict Pullups
10 Pushups
15 Squats
Burgner Drill 2Rnds(PVC)


20 Min AMRAP
5 Muscle Ups
30 Squats
15 Burpees

SUN REST 20/3/2011

SAT WOD 19/3/2011

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 35kg(25kg)

FRI WOD 18/3/2011

Warm up Drills Run 400mtrs 5 Pullups 10Pushups 15 Air Squats Burgner Drill(PVC) WOD 10,9,8,7,6,5,4,3,2,1 Reps For Time HSPU KBS 24kg(16kg) 20 Lunges each set

THURS WOD 17/3/2011

Warm up Drills
3 Mins D/U
9 Fundamentals 7 of each(PVC)


Back Squat 3,3,3,3,3,3,3,

WED WOD 16/3/2011

Warm Up Drills
Run 400Mtrs
5 Pull ups
10 Pistols
15KBS 16kg(12kg)
2x

SDLHP(PVC)

5 Rounds For Time
21 SDLHP 42.5kg(30kg)
21 Push ups

TUES WOD 14/3/2011

Warm Up Drills
3 Mins D/U
9 Strict Pullups
9 Pushups
9 Hollow
9 Squats



7 Rounds For Time
10 Wall Ball 10kg(6kg)
10 Pull ups

Compare to 26/9/2010

MON WOD 14/3/2011

Warm Up Drills
Wall Stretch
Run 400Mtrs
(PVC) C/J Skills


Clean & Jerk
3,3,3,3,3,3,3

SUN REST 13/3/2011

SAT WOD 12/3/2011

Warm Up Drills
Hip Stretch
Run 800Mtrs
15,9,6
Thrusters (PVC)
Push ups


5 Rounds For Time
10 Thrusters 42.5kg(30kg)
15 KBS 24kg(16kg)
10 Burpees

THE GAMES

FRI WOD 11/3/2011

Warm up drills
3 Mins D/U
6 Pullups
9 Hollow Rocks
12 Pistols

"Di Fran"

21,15,9

Deadlift 100kg(80kg)
Pullups

THURS 10/3/2011

Warm up Drills
Run 800mtrs
Shoulder Dislocates (PVC)
Burgner Drill 2Rnds(PVC)

OHS Warm up sets

OHS 5,5,5,5,5


Here is a couple of quotes from Mark Rippentoe Author of starting strength,

1 The only time LSD (long slow distance) is necessary is if your going to compete in a sport that requires it. It is far inferior to CrossFit-type metcon for producing an increase in VO2 max, it interferes with power and strength production, it can be quite catabolic and immune-suppressive in high doses, it destroys muscle mass, and the people that do it usually wear silly clothes. Read the stuff on the CrossFit website regarding this, and you will learn many good, important things.

2 The interesting thing is that everybody really already knows this, because there are few examples in life that don’t follow the basic rules of the universe, the ones that dictate the behavior of everything. One of the most basic of those rules is that, with the exception of the occasional lottery winner, you pretty much get out of an effort what you put into it. We’re all quite familiar with this reality, although we are often willing to believe people who tell us otherwise, about exercise and about life. The sooner everybody—both halves of the population—accepts the fact that effective exercise is more like training for athletics and less like lying around on the floor, more about performance and less about appearance, the sooner it will be understood that women really don’t need their own figure salon.

WED WOD 9/3/2011

Warm up Drills
Run 100Mtrs
20 Double Unders
6 Pullups
9 Pushups
12 Squats
2x

Warm Up Sets of the Bear(PVC)
Then 20kg

The Bear
7 Sets of the sequence
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press

Rest as needed between Rounds ( Post Load To Comments)


Congratulations to Sue Flynn First Muscle Up!

TUES WOD 8/3/2011

Warm Up Drills
3 Mins D/U
9 Fundamentals 7 of each(PVC)

"Helen"
3 Rounds For Time
Run 400Mtrs
21 KBS 24kg(16kg)
12 Pullups

Skills:
Muscle Ups
HSPU

MON WOD 7/3/2011

Warm Up Drills
Roll Quads 3 Mins
Hip Mob
Run 800Mtrs
5 Pullups
10 Pushups
15 Sqauts

Front Squat Warm ups Sets x3

Front Squat 5,5,5,5,5

SUN REST 6//3/2011

SAT WOD 5/2/2011

Warm up Drills
Hip Mobility
Single Unders 3 Mins
9 Fundamentals 7 Reps Of Each(PVC)

Ten Rounds For Time
10 KBS 24kg(16kg)
10 Box Jumps
10 Double Unders

FRI WOD 3/3/2011

Warm Ups Drills
Run 800Mtrs
10 Shoulder Dislocates(PVC)
10 OHS
10 Lunges Each Leg

Burgner Drill 2Rnds of 3Reps

For Time;
21,15,9
SDLHP 42.5kg(30kg)
OHS

Skills Turkish Get Ups

THURS WOD 3/3/2011

Warm ups Drills
Run 100
20 Double Unders 3 Rnds

5Pull ups
10 Pushups
9Fundimentals 7 Of each (PVC)

Press Warm up reps

Press 1,1,1,1,1,1,1

WED WOD2/3/2011

5 Rounds For Time

2 Muscle Ups
30 Wall ball 10kg(6kg)
6 SDLHP 60kg(40kg)

Congratulations,Tara and Pat first Muscle ups!