WOD 29/6
2 sets of:
Row
Box Jumps
K2E
Row
Squats
Burpees
1 min each exercise
Archive for June, 2010
WOD 25/6
TABATA
8 rounds of each
20 sec 10 sec rest
KB Swings
Ring Push ups
Row
Squats
Burpees
WOD 24/6
11111
Shoulder Press
33333
Push Press
55555
Push Jerk
WOD 23/6
KB Swings 15
KB Cleans 6 each side
Push ups 20
Squats 15
Burpees 10
WOD 22/6
Warm up :
800m, 5 Burpees, 10 Squats, 5 Chins, 5 Clean and Jerks.
WOD
For time:
1 Clean and Jerk 60 kg
1 set of cindy
2 Clean and Jerk 60 kg
1 set of cindy
3 Clean and Jerk 60 kg
1 set of cindy
4 Clean and Jerk 60 kg
1 set of cindy
5 Clean and Jerk 60 kg
1 set of cindy
6 Clean and Jerk 60 kg
1 set of cindy
7 Clean and Jerk 60 kg
1 set of cindy
8 Clean and Jerk 60 kg
1 set of cindy
9 Clean and Jerk 60 kg
1 set of cindy
10 Clean and Jerk 60 kg
1 set of cindy
WOD 21/6
4 rounds of:
400 m
SDLHP 60kg 10
pull ups 15
box Jumps 20
WOD 18/6
10,9,8,7,6,5,4,3,2,1
Chin ups
ring push ups
shoulder press 40 kg
Benefits of CrossFit to sports results
Through a long involvement with Judo in Canberra and at the elite level internationally I have noticed that finding the right balance of training to condition for a competition has been difficult for many players. Some programs can tend to leave you a bit short of gas as they do not increase the aerobic base enough while other programs can be slow in developing the power needed to overcome strong opponents. One of the main problems for many of the programs however is how tedious they can be creating a struggle to keep workouts at high intensity.
CrossFit has proven itself consistently at CrossFitHill as regular trainers look trimmer, can lift heavier weights then when they began and recover in remarkable fashion considering they may have been close to puking minutes before.
Recently the benefits were shown again through the results of our Judo players here in Canberra. Two of CrossFitHill’s most consistent CrossFitter’s Sarah and Moe became National Champions on the recent long weekend.
Obviously they have great attitudes and train hard at Judo but they have done this previously. This year they were new to CrossFit and both remarked they felt a lot stronger and fitter than their opponents then they have under different programs they have used in the past and believed CrossFit with its continuous intensity and avoiding monotonous repetition had been a huge advantage.
So work hard, be regular with your training at CrossfitHill and enjoy the advantages.
WOD 17/6
5 rounds of :
15 K 2 E
12 KB Swings
15 OHS 30 kg
WOD 16/6
Barbara
20 Chins
30 push ups
40 Sit ups
50 Squats
