Sunday 16th December

By | 2013-05-02T11:54:15+00:00 December 15th, 2012|Uncategorized|

Gym Closed:

CFT Awards:
Coaches Athletes: Tommy & Jules
Athletes Athletes: Steve E & Ruth
Spirit of CrossFit: Pat & Anneka

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Saturday 15th December

By | 2013-05-02T11:54:15+00:00 December 15th, 2012|Uncategorized|

Rich doing ring dips with 40kg on the belt.

Strength/Power:
Box Jump 5×3
Muscle up 4×5
Strict toes to bar 3×10

Met Con:
10 min AMRAP
5 Thrusters 60kg/42.5kg
10 Pull ups
20 Double unders

 

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Friday 14th December

By | 2013-05-02T11:54:15+00:00 December 13th, 2012|Uncategorized|

Nick hitting some good numbers on weighted dips.

Open Gym:

The gym will open as usual tonight.

Christmas party time, see you all tonight.

 

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Thursday 13th December

By | 2013-05-02T11:54:27+00:00 December 12th, 2012|Uncategorized|

Pawel overhead pressing.

Strength:
Squat 3×5
Weighted ring dip 5×3

Met Con:
10-1
Deadlift 110kg/75kg
Handstand push up

Finisher:
50 Double unders, start within 60secs of finishing the met con.

 

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Wednesday 12th December

By | 2013-05-02T11:54:27+00:00 December 11th, 2012|Uncategorized|

Chris and Tommy placing 2nd & 3rd at White Cliffs comp over the weekend.

Strength:
Clean 5×3

Met Con:
3 rds
250m Row
15 Thrusters 42.5/30kg
15 Pull ups

CrossFit Rugby:
Speed: T-Test x 5
Before each set perform 3 Power Cleans at 75% of 1RM

Met Con: 5 Rds
8 Strict Pullups
16 KB Swings 32/20 kg
200 metre row
90 seconds rest between rds

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Tuesday 11th December

By | 2013-05-02T11:54:27+00:00 December 10th, 2012|Uncategorized|

Another podium finish for Jules at the weekend. Great work.

Strength:
Front Lever 3 holds
Strict handstand push up 5×5 (use elevated surface if needed)
Weighted pull up 5×5

Met Con:
500m Row
3 rds
– 15 KB swings 32/24kg
– 15 Ring dips
500m Row

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Monday 10th December

By | 2013-05-02T11:54:27+00:00 December 9th, 2012|Uncategorized|

Andy bench pressing.

Strength:
Deadlift 5×5

Met Con:
4 Rds
12 Front lunges 60/40kg
15 Pull-ups
12 Clean and Jerk 60/40kg
15 Knees to elbows

 

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Saturday 8th December

By | 2013-05-02T11:54:27+00:00 December 7th, 2012|Uncategorized|

Vanessa showing a good body position for push ups.

Strength:
Snatch 3,3,3
Press 5×5

Met Con:
9 Muscle ups
21 Deadlifts 100/70kg
7 Muscle ups
15 Deadlifts
5 Muscle ups
9 Deadlifts

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