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Murph

Saturday 22.11.14

“Murph”

murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

 

For time:

  • 1.6km run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1.6km run

Rx – men wear a 20lb vest, ladies wear a 10lb vest.

For fun version – With a partner, sharing the load.

Coaches notes:

  • Partition the reps as needed. Most people will break this up into 20 rounds of Cindy (5 pull ups, 10 push ups and 15 squats)
  • Pull up’s allowed on bands but only from a certain colour – otherwise it’s Ring Rows
  • Share.The.Workload
  • Keep reps legit and keep count!
  • Weighted vests for individuals will only be given out at the coaches discretion
  • Start and finish with the run
  • 50 minute time cap

FRAN

Saturday 19.7.14

Johnny Parr - post #fran

Johnny Parr – post #fran 

A: 1RM Cluster

B: “FRAN”

21-15-9

  • Thrusters at 50% of A (Rx 42/30)
  • Pull-ups – no bands today, it is either kipping pull-ups or ring rows

Handstand practice and a spicy little number

Friday 20.12.13

A: Handstand skill work

  • Freestanding
  • Walking
  • HSPU volume (3-7 reps EMOM for 10 min, try to keep the number of reps consistent throughout)

B: For time (14 min cap):

  • 60 jumping squats
  • 50 sit-ups
  • 40 push ups
  • 30 T2B
  • 20 push press (60/40kg)
  • 10 over the bar burpees

TOMORROW

Tomorrow we are doing CROSSFIT TOTAL (1RM Back Squat, 1RM Strict Press, 1RM Deadlift).

It is the last benchmark for the year and an awesome opportunity to see how far you have come (and set some new goals for 2014). Bring your A game and get ready to lift some heavy stuff!

 

 

2RM hang snatch, double unders and burpees

Tuesday 17.12.13

A: Work up to a 2RM hang snatch (knee)

B: 4 rounds of:
25 double unders
3 burpees

-then-

3 rounds of:
12 ring dips
8 strict pull-ups

-then-

4 rounds of:
25 double unders
3 burpees

 

Post loads, times and training notes to comments.

Smash Clash Prep and some burpees

Friday 6.12.13

A: Smash Clash movement prep

B: Handstand development

  • wall
  • freestanding
  • kipping HSPU
  • walking

C: “Kamikaze”

50 burpees for time.

This is crash the bus workout, you only have five minutes to complete these with the majority of people doing it in that 3.30 min mark. Best time today was Adrian at 2.04.

Post times and training notes to comments.

Don’t forget if you are not competing tomorrow to still come into the city tomorrow to cheer all the Adapt peeps (and everyone else) on.

2Rm Hang Snatch, Deadlifts and Back Squats

Wednesday 30.10.13

Strength

  • 15 minutes to establish a 2RM Hang Snatch (top of knee).

Conditioning

  • 45 T2B
  • -then-
  • 3 rounds of:
  • 15 Deadlifts ,85/60
  • 15 Back Squats, 85/60

Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take from the ground and placed in the back rack to perform Back Squats.

Post loads, times and notes to comments

Back squats and “Fractured Fran”

Tuesday 29.10.13

A: Strength – Back Squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%

B: Conditioning – “Fractured Fran”

  • 21 thrusters, 95/65
  • 21 pull-ups
    -rest 2 min-
  • 15 thrusters, 95/65
  • 15 pull-ups
    -rest 2 min-
  • 9 thrusters, 95/65
  • 9 pull-ups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

Back squat, push press and some swings

Monday 21.10.13

Adapt crew that threw down at the Snowy Hydro South Care day on Saturday.

Adapt crew that threw down at the Snowy Hydro South Care day on Saturday.

A: Back squat

  • 1 x 5 @ 60%
  • 1 x 5 @ 65%
  • 1 x 5 @ 70%
  • 1 x 5 @ 75%

B: For time (10 min cap):

  • 30 KB swings (32/24kg)
  • 20 push press (52/35kg)
  • 20 KB swings
  • 10 push press
  • 10 KB swings
  • 5 push press

Post loads, times and training notes to comments.

3-position clean and jerk

Monday 14.10.13

Tahni hitting a 82.5kg clean in the clean and jerk ladder in yesterdays Smack Down competition

Tahni hitting a 82.5kg clean in the clean and jerk ladder in yesterdays Smack Down competition

A: 3-position clean and jerk (ground, hang, hi-hang)

B: For time (14 min cap):

  • 20 push press (52/35kg)
  • 21 ring dips (9 muscle ups)
  • 20 front squats (52/35kg)
  • 20 push jerk
  • 15 ring dips (6 muscle ups)
  • 20 front squats
  • 20 split jerk
  • 9 ring dips (3 muscle ups)
  • 20 front squats

Post loads, how far you got and any other training notes to comments.

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