Thursday, January 29, 2009

Sunday 1 Feb 09- Elizabeth


Steve, want to have a go at this at mine in the morning?

21-15-6
Squat Clean (60kg)
Ring Dip

Saturday 31 Jan 09- Crossfit NQ Class

Friday 30 Jan 09 Thruster Burpee

3 Rounds,
10 Thrusters (60kg)
10 Burpees

Warm up - HSPU practice

Chase a heavy single, Deadlift & Thruster

Rest from 10 - 15 WOD in under 10 mins, fingers crossed.

Thursday 29 Jan 09 Rest - Watch this:Acrobatics Sports

OMG

Wednesday, January 28, 2009

Wednesday 28 Jan 09 - Barbara


20 Chins
30 Push Ups
40 Sit Ups
50 Squats

5 Rounds with 3 mins rest between rounds

Monday, January 26, 2009

Tuesday 27 Jan 08 - Thrash 'X'

Today's WOD 10 Rounds of: 10 Deadlift (60kg) 10 Push ups for time.

video

Brett 8:59

Saturday, Sunday & Monday 24 - 26Jan 08


Crossfit NQ Class Saturday - OH Lunges/Burpee WOD from Main site - 15mins


Sunday WOD for Reeka

Deadlifts, then WOD: 10 Pull ups,2 Wall Ball, 10 Sit ups, 8PU, 4 WB,10 SU ... 2PU, 10WB,10 SU. -8:54

Australia Day Fun Run 4.5km (approx.) Brett- 19:47 Errica - About 22mins

Friday, January 23, 2009

Friday 23 Jan 08 Pull Ups and Handstand Push ups




15/1 Weighted Pullups/ Handstand Push ups
14/2
.
.
.
1/15

or if you cant do 5 pull ups in a row

4-3-2-1-2-3-4
of Pull ups/Shoulder press (80%1RM weight)

Goal is to do all sets unbroken

Thursday, January 22, 2009

Thursday 22 Jan Rest


I think this is how Chris did his leg.

Wednesday, January 21, 2009

the chin-up master

This vid is one of my favourites

Tuesday, January 20, 2009

Wednesday Jan 21 - Mr Joshua

I am struggling with predicting my own WODs :)

I am psyched for this though.

Monday, January 19, 2009

Wednesday Jan 21 - HPC Singles

Seven sets of as heavy as you can go!


Reed MacKenzie from Crossfit Victoria - British Columbia

Tuesday 20 Jan 09 - Change of Plans Errica's Choice

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Sunday, January 18, 2009

Monday 19 Jan 09 - Rest Day

Back to work today!

So I will rest or maybe fire up some OHS and Snatch practice.



Matt Swift (Crossfit Brissy) Snatching 101kg at Mike Burgeners Gym in USA. I just got the catalyst athletics Olympic Weightlifting book for Christmas and I think the cover photo is shot in the same gym.

Saturday, January 17, 2009

Sunday 18 Jan 09 - 10km run

Join us for a long run around the river SMS if you are coming. Probably run it at 7AM from our house - Chris you in? Fi?

Saturday 17 Jan 09 - Crossfit NQ Class


Helen

400m Run
21 KB Swings(24/16)
12 Pull Ups

Wednesday, January 14, 2009

Friday 16 Jan 09 - 0HS 3 reps 5 times

Thursday 15 Jan 09 - Rest


I am sore as hell form my first 3 day cycle in a while so a rest day will be great!

Wednesday Jan 14 - HPC /Ring Push Ups

Trained at the new Crossfit NQ Box
:

15 Hang Pwr Clean/30 Ring Push Ups
12 HPC/24 Ring PU
9/18
6/12
3/6

14:14

Its good to be home:)

Tuesday, January 13, 2009

Monday 12 and Tuesday 13th - West Coast Crossfit


Trained with the crew from SF Gym over here yesterday and today. I am pretty sore... too much rest up till this week I feel.

Mon: AMRAP20
5 Push Ups
10 Squats
15 Atomic Sit ups (these got me) basically lie flat and come up till chest touch thighs, ideally don't ground upper back or legs between reps - that didn't last long.

I got 15.2 rounds Errica 14.2

Tue: 5x 400m with 1:2 work to rest ratio
I though to myself - nah I won't go I could do this myself at home - glad I went I would have plodded 3 or 4 rounds but instead -

I got 1:23,1:25,1:24,1:27,1:26 or something like that.

Sunday, January 4, 2009

Monday 5th Jan - Sat 10th Jan

I am falling off the interweb until next Saturday. I will post comments of workouts done in that time to this post.

Sunday 4th Jan - Lin

Hard to find a famous lynne so here is lin:



Max BW Bench Press
Max Pull ups

Saturday, January 3, 2009

Saturday 3rd Jan - Rest


Full Body Massage on the cards today - now that is a holiday!

Thursday, January 1, 2009

Friday 2nd Jan - Body weight Murph

1.6km run
100 Pull ups
200 Push Ups
300 Squats
1.6km run

I don't have a weight vest so will be doing BW version.