Enlarge imageWarming up with Dan, Mark and Ryan (muscled-up to do his ring dips!). Yeah, your workout is our warm-up.Enlarge imageThese weights are kilograms. There are several athletes doing at least 1 rep (i.e. 1RM) of 2 x body weight (BW) Focus: Strength Warm-up: Medicine ball warm-up3 rounds of:1 min. […]
Enlarge image Focus: Cardio/Interval Warm-up:Run 200 M20 x squatsRun 200 M20 x d-ball squatsRun 200 M20 x lungesRun 400 M with ball20 x ball slamsRun 400 M with ball20 x walking wall balls Skill/Specific Warm-Up: Jump Rope4 rounds of 1 min. on/ 1 min. off WOD: Interval Helen3 rounds: Run […]
Focus: Interval Warm-up: Med Ball Warm-up2 rounds of 15 x Wall Ball15 x Ball Slam Skill/Specific Warm-Up: Medicine Ball Clean WOD: 5 x 5Five rounds of:5 x Dumbbell deadlifts5 x Dumbbell hang cleans5 x Dumbbell push presses5 x Dumbbell squats Increase the load each round. Rest as necessary between rounds. […]
Enlarge imageSince Mike was solo, he wanted to work on his squats. This is a before and after. The following video shows his last set of front squats. [7.9 MB AVI]Enlarge imageDan, Sylvi, Matt and Janice in various stages of Burpee Bliss.Enlarge imageJanice and Matt deadlifting. Focus: Strength Warm-up:2 rounds […]
Focus: Strength Warm-up:400 M Run/Row Skill/Specific Warm-Up: 3 x The Beast with dowel [description and demo]4 x The Beast with bar5 x The Beast with bar and weight WOD: Back Squats2 x 5 Warm-up5 x 5 Increasing weight each round if possible Everyone was very close to their previous 1 […]
Focus: Cardio Warm-up:Run 400 M10 each: knee huggers, squats, lunges, side lunges, leg swingsRun 400 M10 each: arm swings, overhead squats, sit-ups, good morningsRun 400 M Skill/Specific Warm-Up – Max Push-up and Dips 3 x 5 (jumping) pull-ups then go for maximum pull-ups3 x 5 (jumping) dips then go for […]
Focus: Interval Warm-up:Medicine ball throwsMed Ball Big Wheel [WMV]3 x 12 Wall ball Skill/Specific Warm-Up – Jump Rope:Work towards Double Unders and/or High steps WOD – 5 Rounds with 2 minutes rest between rounds:5 x Shoulder Press5 x Push Press5 x Push Jerk/Split Jerk This was pretty brutal. Sorry no […]
Enlarge imageMoe, Katie and DC doing the farmers walk.Enlarge imageDecember will be a month of focusing on building strength mostly with deadlifting but also with squats and all the pressing movements. Focus: Interval Warm-up: Jumping CrossFit2 rounds, 10 reps per round500 M RowJumping pull-upsJumping dipsSit-upsGood MorningsOverhead SquatsSamson Lunges Skill/Specific Warm-Up: […]
OK, Eva T fans, here is your chance, the 2008 with EvaT calendar features inspiring photographs of Eva T training, skiing, surfing and more. This an article footer
Enlarge imageMany thanks to Matt for installing the dip bars and to Patrick and Ryan for helping make sand bags. This an article footer