July 2008

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July 08, 2008

"Angie"

For time

100 Pull-ups

100 Press-ups

100 Sit-ups

100 Squats

(complete in order)

July 04, 2008

Death by...

Pull-up

rest

Burpee

rest

Box jump

July 01, 2008

Snatch Practice and a spicy WOD.

21,15,9

Lateral burpee

Knees to Elbow

Swing 16kg

Pull-up

20in box jump

June 26, 2008

Cindy

Crossfit benchmark girl, Cindy.

As many rounds as possible in 20 Minutes

5 Pull-up

10 Press-up

15 Squat

Ross Enemait's Magic 50 (24/6/08)

5 Rounds for time

5/5 Swing

5/5 Snatch

10 Burpees

June 23, 2008

Legtastic (19/6/08)

When the weather's nice why not train outside?

an outdoor wod of

4 rounds for time

400m  Run

50 Squats.

June 18, 2008

June 17 - The Olympic Bar Mile

 Was going to be the broomstick mile but everyone that showed up was ready for a bigger test

Run 400m
50 press, 45lb
50 push-press, 45lb
50 push-jerk, 45lb
Run 400m
50 overhead squats, 45lb
50 front squats, 45lb
50 back squats, 45lb
Run 400m
25 hang power cleans, 45lb
25 hang power snatches, 45lb
Run 400m

Brutal

June 12, 2008

June 12 - Burpees and Pull-ups

A modified version of a recent Crossfit.com WOD

AMRAP 20 min

8 burpees
8 pull-ups

Cranking session with Dave, Bud and Keni all using their new found kips to great effect.  Scores in comments

June 11, 2008

New Article - Zone Made Easy

Gang, you will have heard Leon and I talking about the Zone diet in recent months.  It is the eating plan promoted by Crossfit and is also the eating plan that is fuelling Jonny's amazing performance of late.  For a great introduction, download and read Crossfit journal #21 here

That is sufficient to get started but does require that you take a rather analytical approach, at least to begin with.  It is for this reason that I typed up the following article last year on another site. Have a read and feel free to ask any questions you like.

Article - Zone Made Easy