Tuesday, May 30, 2006
Once at the top go back and join those a little slower than you.
When everyone is at the top 50 skips, 2 rounds Burgener Warm Up as a progression then another 50 skips.
30 snatches for time, with broomstick. Plus 50 more skips.
Followed by three sprints up the lookout stairs, dont forget the weight vests.
The back down the hill
Next Tuesdays we move back down to sea level, meeting at the pull up bars on the Strand at 6am
Saturday, May 27, 2006
Run/ skip combo around the park followed by 50 box Jumps/step ups and some single leg squat technique and practice.
Then it was time to lift,carry, drag and throw - Kettlebell farmer carry, Tyre drags & throws and over shoulder "yoga mat"carry .
Everyone soon discovered the "yoga mats" where not as innocent as they looked, roles of rubber weighting some where between 6 and 10 kgs each take a bit of effort.
Special mention goes to little "R", honoray crossfitter for the day,who came to the park to help her dad walk the dogs but decided it was more fun to try what we where doing. So she not only attemped the run squat combo but put us all to shame with her three bar at a time traverse, oh to be a kid again...
Thursday, May 25, 2006
Saturday, May 20, 2006
Warm up = 800m urban loop run, followed by flipping the tyres (solo flips) round to front of the gym.
Followed by 2 x 30 second rounds each for reps of Sledge hammer, box jumps and Ab mat situps
"Fight Gone Bad"
3 rounds of 1 min each on a running clock
Wall Ball (reps)
SDHP with kettlebell (reps)
Box Jumps (reps)
Push Press (reps)
1 min Rest
Friday, May 19, 2006
Tuesday, May 16, 2006
to the top of Castle Hill.
Walk/ Run with 10lb weight vest "optional",.....you got the option of wearing if for the first half or second half of the climb.
Top Deck workout
25 pull ups
Followed by some handstand practice,
then back down.
Guys and girls dont forget the "King/Queen of the Castle" road race is Sunday the 4th or June.
Sunday, May 14, 2006
Wednesday, May 10, 2006
First 6am group workout.
It was still dark at 6am with winter getting closer so we did a little raid on the machanics down the Road.
AKA collected the tractor tyre he left out the front for us, and then flipped the 150 or so meters to the gym. Good start to warm up. Then the group collected our broomsticks, medicine balls and skipping ropes and headed off to the car park of a building for lease near the gym, as the gym car park was full of CARS!
4 rounds Burgener Warm up + 10 squats
How many rounds can you do in 20min of !
20 Wall Ball Shots
20 Walking lunges /each leg
Run back to wall and reapet
Saturday, May 06, 2006
Warmup including some running and skipping then flipping the tyre from round the back to the car park plus a step ups /sqaut comb on said "new toy"
Mini chipper 1 min each for reps
5x DB Deadlift
5x DB Hang Clean
5x DB Pushpress
5x DB Squats