Tuesday 090707

6:30am Session

"Randy"

75 pound Power snatch, 75 reps for time.

From HQ 090703

Post time to comments.



Afternoon session 17:30

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Compare To 090704

Weather dependent. Wear something Warm.

Posted by Andrew 10:27 AM 4 comments  

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Sunday 090705

1000 Strength Session

Warm up:
GHD Sit ups and Back ext
3 X 5 Back Squat (light)

Workout:
3 X 5
Front Squat
Press
Weighted Chins

Posted by Doug 1:36 PM 3 comments  



Friday 090703

6:30am Workout

5 rounds for time of:

15 Right Arm Kettlebell Power Snatch
15 Left Arm Kettlebell Power Snatch
15 GHD Back Extensions
15 Box Jumps 20"

Depending on numbers this might be done as a circuit.

Posted by Andrew 1:34 PM 2 comments  

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Thursday 090702

1730 WOD

Details TBA. Weather dependent.

Posted by Doug 7:57 PM 3 comments  



Wednesday 090701

1800 Strength

Posted by Doug 7:56 PM 0 comments  

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Nutrition


Hi All

As we are always so busy hitting the workouts, I thought id take the opportunity to draw attention to one of the overarching CrossFit concepts, nutrition. Nutrition forms the basis that all athletic endeavors are based on.

The CF nutrition prescription for good health is: ‘Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat’. This is essentially the Palaeolithic diet.

For peak athletic performance the CrossFit recommendation is the Zone Diet. Follow this link to the Australian Zone page and the AIS review of the Zone.

Here are some great CrossFit journals on the subject free for download:

Meal Plans
Nutrition: Avoiding Metabolic Derangement
Fast Food
Glycemic index

If you want to read more about the Zone diet i picked up a few second hand copies of Barry Sears book 'Enter the Zone' and they are available for $10 each.

Posted by Doug 7:55 PM 6 comments  



Tuesday 300609

0630 WOD

5 Deadlifts, 125kg's men 80kg's women
10 Burpees

5 Rounds for time.

Book into morning sessions via the comments section or e-mail: andrew@crossfitcanberra.com.au


1730 WOD

Original WOD rained out plan B was:

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Courtesy of CrossFit football

Photos from Friday Challenge

Posted by Doug 5:35 PM 8 comments  

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