Skipping D/unders 40
jumping lunges 40 (20 each leg)
squats 40
7 rounds to time
Friday, August 29, 2008
Thursday, August 28, 2008
Thursday 28th August
Run
4 x 1km intervals
2min rest between each one
Coach James Short
"Yeppoon Half ironman"
25mins off personal best with only 5hrs Crossfit Training per week
Wednesday, August 27, 2008
Wednesday 27th August
Tabata this
20sec sprint, 10sec recovery
total 4mins for these exercises
1min between each exercise
KB swings
push ups
sit ups
Tuesday, August 26, 2008
Monday, August 25, 2008
Monday 25th August
KB Swing
40 30 20 10
Box jumps
10 15 20 25
Run 200m
5 rounds to time
Keeping it in the family - Sis Penny
"Go you good thing!"
Monday, August 18, 2008
Sunday 17th August
Rest Day
Turn on the Olympics and watch the Aussie girls kick ass in the triathlon
"Go the girls"
Saturday 16th August
Squats 30 25 20 15 10 5
Sit ups 20 20 20 20 20 20
Push ups 5 10 15 20 25 30
Do one set of each exercise before moving onto next reps
Record total time taken
Wednesday 13th August
1min rds of:
box jumps
sit ups
d/unders
kb swings
then 1min rest, repeat 4 times
count number of reps for each minute
Tuesday, August 12, 2008
Friday, August 8, 2008
Friday 8th August
"Tabata this"
20sec sprint, 10sec rest
Total 4min rounds for the following exercises
1min rest between each exercise
Squats
Push ups
Sit ups
Burpees
Note: perform each exercise for 20sec as fast as you can, then rest for 10sec, repeat process for 4mins. Then 1min rest, and repeat for next exercise. Your lowest number of reps for each exercise is your score for that exercise.
Thursday, August 7, 2008
Wednesday, August 6, 2008
Wednesday 6th August
"Partner UP"
KB Thrusters 100 / Run 100m
Push ups 100 / Run 100m
Sit ups 100 / Run 100m
(One person runs whilst the other does strength, then swap over after runner returns. Repeat this process unitl reps accumulate and together must total 100, then move onto next exercise)
To time
Tuesday, August 5, 2008
Monday, August 4, 2008
Saturday 2nd August
KB Swings
20.19.18....3.2.1
Push ups
1.2.3....18.19.20
(Do 20 swings, then 1 push up, 19 swings, 2 push ups, etc)
Wednesday, July 30, 2008
Tuesday, July 29, 2008
Tuesday 29th July 08
KB Sumo D/L HP 50
run 100m after every 10 Sumo's
Push ups 50
run 100m after every 10 Push ups
KB Swings 50
run 100m after every 10 KB swings
Record total time
Monday, July 28, 2008
Monday, July 21, 2008
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