Archive for July, 2010
WOD 29/7
10 OHS
300m row
30 K2E
20 KB swings
wod 27/7
Warm up
10 ten metre runs
20 Squats
3 burpees
5 box jumps
box Jump Ridge
15 to 1 Box Jumps then run 10m
WOD 26/7
3 rounds of
300 m row
30 double unders
30 squats
30 push ups
WOD 22/7
20 min AMRAP
7 kb Cleans
10 Dips
20 m sprint
20 double unders
21/7
5 rounds:
Max reps
70 kg Bench Press
Toes to bar
60 kg Front squat
WOD 20/7
12 Stair runs
63 KB Swings
36 Chins
8 Stair runs
42 KB Swings
24 Chins
6 Stair runs
23 KB Swings
12 Chins
WOD 19/7
3 Sets of 9-7-5
60kg Squat clean into thruster.
Muscle ups ( 2 chins and 2 dips per muscle up)
MMA and CrossFit in Canberra
There are endless testimonials on the main CrossFit site from UFC and MMA fighters exhorting the benefits of CrossFit. Many fighters are using CrossFit as their only strength and conditioning training and they have improved their performances in their sports since changing to the CrossFit regime.
In January 2011 the ACT will hold the ‘Brace For War’ MMA cage fights. Chris, our newest member at Hill Sports Academy joined our centre to train for this event. He is using our boxing, Kick boxing, Judo, BJJ and CrossFit sessions to give him the edge that will lead to success.
Using Chris’ aspirations Tom has created today’s tough CrossFit workout. CrossFit training methods improve over all conditioning through the right balance of isometric, explosive and aerobic movements. Exercises always focus on full range, functional movements. Each movement focuses on a certain section of the body while still working other parts such as stabilizers and the core at the same time.
CrossFit is an exercise regime that will improve your strength and conditioning leave you looking slim and athletic and give you that extra advantage in any sport that you participate in.
