A: 3×5 front squat
B: Heavy KB swings: 3×10 – start on a lighter weight and then work your way to the heaviest thing you’ve ever swung. Only if firms stays perfect though. If form breaks down before your last rep, shave off some weight and complete your 3 sets there.
C: Conditioning circuit: 2 rounds/9 stations/r1@50:10/r2@20:0
Post loads and training notes to comments
Plans for the weekend
CrossFit Total tomorrow
We’re going to be hitting the CF Total tomorrow morning so If you haven’t done it before or you weren’t happy with your last effort, you’ll get a chance to find out where your at then… If you posted a legit CFT that you were happy with last time we tested (8 weeks ago), don’t go for a 1RM at all. Go for something around that 90-95% with even better form.
The 7:15am session is pretty booked out so be happy to rock up and test your CFT at the 8:15am Open gym or following group session @ 9:15am. We’re turning the music up loud and there’s gonna be lots of yelling so come with your heads in the game and ready to give it your all. Want to gee yourself up? I find that this always helps…
Beginner class @ 10:15am
Sean ‘The Technician’ Teasdale will be running tomorrow’s beginner class. He’ll be running your through squats (BW squat, front squat, back squat & OH squat). This is a compulsory session if you’re new but even if you’ve been training with us for a while now, these beginner classes are a chance to really dial in your technique and understand the reasons why we tell you to squat they way we do.
Tough Mudder training session on Sunday morning
This Sunday we’ll be heading out to Forde (Gungahlin) for an early morning session @ 6:45am. Meet at the car park on Francis Forde Blvd (on the right, after the first roundabout). We’ll explain what’s going to happen and then we’ll all head out at 7am. I know it’s early and it’ll probably be pretty cold but it’ll be a heap of fun so make sure you can make it.
Can a Tough Mudder Training session really be that fun? Sash and I think so (we’re not all heavy metal and yelling you know…)
Worked out after all the sessions had finished this morning.
A: 3 x 5 @ 50kg (pb)
B: 3 x 10 @ 28kg
C: worked on HSPU progressions.
3 x ME to bumpers 4,5,4
I’m heading to Nelson Bay today. Have a great weekend everyone and I’ll see you next week.
Funny vid fellas !! Especially the dog run ! Looking forward to getting back .
A) 3X5 @ 80
B) 3 x 10 @ 40kg
C) Heavy huffy puffy this a.m. Always fun.
A: 3×5 at 57.5. Shave off some depth to avoid butt tucking under/pelvis tilting at bottom. Focus on tight lower back. Felt good.
B: 3×10 at 24kg. Less squat, more HS tension by putting hips back/forward not squatting down/up.
C: Try to get faster at top half of T2B movement.
A. 3 x 5 @60 + 1 x 5 @65kg. Happy with form. Should try 3 x 5 @ 65 next time.
B. 3 x 10 @ 32kg. Was starting to get uncomfortable. Grip strength was lacking
C. Worked through it.
Really enjoyed the 10am session.
A: Front Squat 3×5 @ 90kg
B: Heavy Swings 3×10 @ 40kg
A: Front Squat 3×5 @ 42.5kg – another PB! Am really loving training this week, Pru, Kylie and Zoe have been awesome! Realised now it’s time to really start pushing myself.
B: Heavy Swings 3×10 @ 28kg, lost the technique at the end but that was the idea right…..
A: 2×5 @ 90, 1×4 @ 92.5 dropped on the 5th rep
B: 3×10 @32 + 3×10 @40 felt great and comfortable especially with sufficient rest between sets
C: I found this conditioning circuit difficult trying to maintain volume and form throughout proved I had to really dig deep and concentrate
A: 3 x 5kg @ 40kg, tried at 42.5kg- could lift it but form got worse. Having trouble keeping my elbows and chest up. Pb
B: up to 20kg (whatever the purple kb is).
C: fun as always! Awesome to work with Jamie. Kept me working hard!
A:-) 1×5 @ 60kg, 2×5 @ 65kg,
B: could do the 32kg but not well and not during the conditioning, made the 20kg feel light though.
C: …. that was a good one
A: Still finding my range properly. 5@50kg; 5@60kg (my 1RM until today); 5@65kgf
B:1×10@24kg; 2×10@32kg
C: Man, that sucked!
A. 3×5 @ 50kg
B. 3×10 @ 28kg
A: 2 x 5 @ 125kg, 1 x 4 @ 125kg – A bit dissapointed to miss the last rep, but still m y best result for front squat 3 x 5
B: 3 x 10 @ 40kg