1.08.09 Saturday morning 'Winter in the Park'

I kept it super simple for this workout as we had 3 newbies rock up making it a total of 10 – excellent!

workout:

  • push-ups
  • squats
  • KB swings
  • bumper bent over row
  • box jumps
  • deadlift…
  • Abs: We did separate abs but I didn't write it down but you might well imagine their would have been 2 – 3 rounds of  planks, ab cycles and v-ups….

Rosey who missed out on the morning workout (due to pouring a concrete slab in his backyard) made it round to my place to join Sean in the afternoon for a CrossFit WOD that consisted of:

  • 21,15,9 reps for time of:
    • box jumps
    • KB swings,
    • SDHP

Results:

  • Rosey: 6:17
  • Sean: 9:36 (Sean had smashed himself a day earlier and didn't want to scale…)

4.08.09 Tuesday night CrossFit in the Garage

We started out with some more technique on air and front squats and we're stoked to welcome Briant back (he came back after Saturday…) After the warm up the WOD consisted of the following:

  • 3 rounds for time:
    • 20 5kg DB thrusters,
    • 200m run,
    • 20 24kg KB swings,
    • 200m run,
    • 200 K2E,
    • 200m run
  • finsher:
    • 30 strict pull-ups

I actually decided that it would be a good idea to have a crack at this in the morning before the boys attempted it just to see what it would be like and so I would know exactly what they'd be going through – as it turned out – they almost caught me… but not quite – so phew….

Results:

  • coming soon…

5.08.09 Wednesday lunchtime 'Bullet proof your Body' workout

workout:

  • log push-ups
  • ropes gone wild
  • kb swings or halos
  • bent over rows (bumpers)
  • box jumps
  • SDHP
  • abs: 2 rounds @ 1min,30sec of:
    • scissors
    • v-ups
    • plank
    • ab cycle

Wednesday evening UC Winter sessions

workout:

  • wall push-ups
  • squats
  • kb swings or SDHP
  • bent over row
  • box jumps/step-ups
  • SDHP
  • rope gather

6.08.09 Thursday NLA Corporate Fitness

  • 3 rounds @ 50:10:
    • hip flexor band resisted stationery march
    • banded shrugs
    • bent over rows
    • squats
    • seated MB russian twist
    • plank

8.08.09 Saturday morning Winter in the Park

workout:

  • 3 rounds @ 50:10, 40:10, 30:10:
    • skipping
    • ropes
    • push-ups
    • squats
    • med ball throw-downs
    • KB push-press
    • box jumps
    • KB deadlift
  • abs @ 50sec (rnd1), 30sec(rnd2), 10sec(rnd3):
    • v-ups
    • plank
    • track starts

Nice work to Kylie and Steve for making it out their first workout 🙂