CrossFit Base

Tuesday 9/3/10

Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

Tuesday’s 2/2/10

strength

1,1,1,1,1

Weighted chin-ups

weighted Dips

Endurance WOD (from CFE)

C2 ,bike,swim, run

4mins on 3mins off

2mins on 30 sec off

1min on 3mins off

2mins on 30 sec off

4mins  Done

Tuesday’s 19th Jan

Strength
Back Squat 5,5,3,3,1
Weight Pull-ups 3,3,3

Endurance
Choose One of the following sports and cover as much distance as possible
Swim 15min
Bike 40min
Run 40min
C2 15min
Stair running 15min (meeting at Barr st. Wanniassa 5.45pm tonight! In preparation for the Verti-Cool challenge on the 26/2/10 Call Kylie if you get lost 0405517778)

Record Distance

Friday 4/12/09 10 x 100m

10 x 100m Sprints
2min recoveries
No penalties
WOD from CF endurance
Day 65 of the push up challenge

Saturday 23/10/09 Dragon Boat Regatta

The annual Dragon’s Abreast Dragon Boat regatta is on today from 8.30 – 2pm.
If you get a chance pop on down to Lotus Bay to cheer us on…wish us luck!
Anyone have googles for me???
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim: 3 x [...]

Saturday

3 + Hours After CrossFit Main Site WOD
Swim: 3 x 500m (1 min rest)Time Trial
Bike: 3 x 5k (2 min rest) Time Trial
Run: 3 x 1 mile (2 min rest) Time Trial
C2: 3 x 1500m (2 min rest) Time Trial
Only 1 foul… If your last interval is not the fastest. Foul: 2 min Max Rep [...]

Rest Day 14/10/09

CF Outdoors
AMRAP In 10 minutes
5 Sumo Deadlift High Pulls (35/25kg)
7 Burpees
Followed by
4 x 400m sprints with 2min recoveries
All 400’s to be flat out, leave nothing in the tank!
Penalties apply if you deviate 5seconds or more from your starting time.
Dragon Boat training tonight – 5.30pm if you haven’t already, please let us know if you are [...]

Tuesday Twisted Endurance

4mins Shuttles , 3mins Suqats
2mins push-up, 30 seconds rest
1min Butterfly Sit-ups, 3mins Squats
2mins push-ups, 30 seconds rest
4mins shuttles Done.
 
 
Indoors
 
“Dianne”
21-15-9
Deadlift 110/70kg
Handstand Push up

CF Endurance 15/8/09

 
3+ Hours Before CrossFit Main Site WOD
 
Choose One of the Following Sports:
 
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)
 
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec [...]

CF Endurance 8th August 09

3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim: 3 x 350m/y with. 2 min recoveries.  Best possble pace

Bike: 3 x 5k  with 2min recoveries. Best possible pace

Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace

C2: 2 X 1200m with 2 min recoveries. Best possible pace.
New group sessions [...]