Friday, August 29, 2008

Friday 29th August

Skipping D/unders 40
jumping lunges 40 (20 each leg)
squats 40
7 rounds to time

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

Tuesday 26th August

Pull ups 120
Dips 120
To time

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

Tuesday 19th August

Deadlifts
3.3.3.3.3.3.3

Monday 18th August

Run
5km time trial

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

Friday 15th August

Run
3 x 1km
rest 2min between each

Thursday 14th August

Rest Day

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

Tuesday 12th August

Run
4 x 800m sprints
2min recovery between each one

Monday 11th August

Cindy
5 pull ups
10 push ups
15 squats
ASMRAP in 20mins

Sunday 10th August

Run 5km
time trial

Saturday 9th August

REST DAY

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

Monday 4th August

Run
6 x 400m sprints
2min recovery between each one

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)



Thursday 31st July

Run
8 x 200m sprints
2min recovery between each one