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Jason
- Jun 27, 2018
- 1 min
Friday 29.06.18
Fitness & Performance:
In teams of 2 you most complete 100 rounds of the following complex:
3 KB Swings Russian
2 Goblet Squats
1 KB Push Press (Left Arm)
1 KB Push Press (Right Arm)
(32/24kg) KB
*KB Cannot touch the ground. When you change working partners, run 400m.
Explaining the 'Fitness' and 'Performance' tracks.
Post results to Beyond the Whiteboard.
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Jason
- Jun 27, 2018
- 1 min
Thursday 28.06.18
Movement and Mobility Class: Voodoo Floss Bands - Create huge range of motion increases, reduce soreness and eliminate niggles. Fitness + Performance:
30 Minutes for Quality:
100m Suitcase Carry (Left Arm) 32/24kg
100m Suitcase Carry (Right Arm) 32/24kg
40 Second Wall Facing Handstand Hold
20 Kneeling KB Chop (Left Arm)
20 Kneeling KB Chop (Right Arm)
20 Barbell Cossack Squats
20 Beat Swings
20 Stadler Leg Lifts
10 Ball Ups
Explaining the 'Fitness' and "Performanc
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Jason
- Jun 26, 2018
- 1 min
Wednesday 27.06.18
Fitness + Performance:
AMReps in 24 mins:
3 Rounds:
3 Mins Max Bike Calories
2 Mins Max Row Calories
1 Min Max Burpees
Rest 3 mins
Compare to 11/4/2018
Sweat:
4 Rounds: 1 minute per movement
Box Jump Over 24/20"
Dumbbell Push Press 15/10kg
Ski Erg Calories
Dumbbell Hip Thrust 22.5/15kg
Under and Overs
Rest
Explaining the 'Fitness' and "Performance' Tracks.
Post results to Beyond the Whiteboard.
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Jason
- Jun 25, 2018
- 1 min
Tuesday 26.06.18
Gymnastics tonight is the first of three Ring Series - building towards the Ring Muscle Up. Tonight we will be focusing on the Ring Swing and Kipping Ring Dip. Fitness:
20 Min AMRAP
400m Run
7 Strict Pull Ups
7 Dips (use boxes) Performance:
20 Min AMRAP
400m Run
7 Ring Muscle Ups
Compare to 19/04/2016
About the Fitness and Performance Tracks.
Post results to Beyond the Whiteboard.
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Jason
- Jun 25, 2018
- 3 min
'Fitness' and 'Performance' Tracks
“FITNESS” AND “PERFORMANCE” TRACKS We will also be trialling a modification to how we run our daily workouts. Many daily WOD’s will be divided up into ‘Fitness’ and ‘Performance’.
While some days both tracks will do the same workout, many workouts will have slightly different movements, stimulus or loads. This is a process coaches would quite often do manually with scaling, but going forward we aim structure it a little better, providing you with a clearer path to where you
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Jason
- Jun 25, 2018
- 1 min
Monday 25.06.18
Fitness:
A. Back Rack Rev Lunge 4x10 E2MOM
B. 15 Min ARMAP
60 American Kettlebell Swings 32/24kg
40 Sit Ups
20 Alt Steps Ups 22.5/15kg 24/20"
Performance:
A. Back Rack Rev Lunge 4x10
B. 40 KB Snatch 32/24kg
40 Sit Ups
20 Alt Step Ups 22.5/15kg 24/20"
Sweat: In Pairs:
60, 40, 20
Row Calories
Airbike Calories
Ski Calories
*Complete 5 Burpees every time you change working partners.
Post: Tabata Hollow Holds
About the Fitness and Performance Tracks.
Post r
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Jason
- Jun 24, 2018
- 4 min
Week of Workouts for 25-30th June 2018
PROGRAMMING SWITCH UP: “FITNESS” AND “PERFORMANCE” TRACKS We will also be trialling a modification to how we run our daily workouts. Many daily WOD’s will be divided up into ‘Fitness’ and ‘Performance’.
While some days both tracks will do the same workout, many workouts will have slightly different movements, stimulus or loads. This is a process coaches would quite often do manually with scaling, but going forward we aim structure it a little better, providing you with a cl
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Jason
- Jun 23, 2018
- 1 min
Sunday 24.06.18 - Rest Day
The Skill of Endurance Class - Aim this week its to introduce some more ways to improve propulsion and drive in the right direction to improve running efficiency.
Main set 2x400 2x200 2x100 Increase speed with each distance
Open Gym from 10am - Noon.
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Jason
- Jun 22, 2018
- 1 min
Saturday 23.06.18
We have 6 Teams competing at an Affiliate Competition on the weekend at the Showgrounds in the building next door. If you have some free time come and cheer them on!
Classes are on this weekend as per usual. In Pairs - 20 Min AMRAP:
10m Walking Lunge 22.5/15kg
5 Burpee Box Jump Over 24/20"
10m Farm Carry 22.5/15kg
15/12 Calorie Bike
*Alternate partner after a full round.
Post results to Beyond the Whiteboard. Use code CFC123 to start an account.
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Jason
- Jun 21, 2018
- 1 min
Friday 22.06.18
If you want to get a jumper, the order form is at the front desk. Orders go off Monday afternoon.
Classes are as per usual this weekend. A. Front Squat - Heavy 3 B.AMRAP 5:
15-12-9
Kettlebell Swing (32/24kg)
Front Squat (60/42.5kg)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Kettlebell Swing (32/24kg)
Front Squat (50/35kg)
Calorie Row Post results to Beyond the Whiteboard. Use code CFC123 to start an account.
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Jason
- Jun 20, 2018
- 1 min
Thursday 21.06.18
Tonight Movement and Mobility Class is General Recovery. Come and work through any issues you have. WOD:
4 Rounds For Time:
400 Meter Run
2 Rope Climbs
40 Double Unders
1 Rope Climb
Post results to Beyond the Whiteboard. Use code CFC123 to make an account.
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Jason
- Jun 18, 2018
- 1 min
Wednesday 20.06.18
In Teams of 3, For Time:
60/40 Calorie Assault Bike
60 Box Jump Over (24/20)
60 Power Cleans (70/47.5kg)
60 Toes to Bar
60 Push Jerks (70/47.5kg)
60 Box Jump Over (24/20)
60/40 Calorie Assault Bike
60 Box Jump Over (24/20)
60 Power Cleans (60/42.5kg)
60 Toes to Bar
60 Push Jerks (60/42.5kg)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
Sweat: In Pairs for time:
60 Calorie Row
60 Calorie Bike
60 Alt. DB Step Ups
20 Calorie Ski
40 Calorie Row
40 Ca
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Jason
- Jun 18, 2018
- 1 min
Tuesday 19.06.18 - 'Chasing Goats' Jumper's Available Now
CROSSFIT CLAREMONT CHASING GOATS JUMPER:
A 'Goat' has been a term used in CrossFit since CrossFit begun – referring to a movement you struggle with, dislike or would least like to see come up in a workout. Goat has also been used recently, short for ‘Greatest Of All Time’. Hopefully on CrossFit journey, our efforts are fitting somewhere in the middle of getting better at the stuff we aren’t good at and trying to be the best we can possibly be and smoking the stuff we like.
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Jason
- Jun 17, 2018
- 1 min
Monday 18.06.18
A. Squat Clean Thruster (Cluster) - Build to a Heavy Single B. For Time:
21 Lateral Barbell Burpees
21 Power Cleans (60/42.5)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (60/42.5kg)
9 Lateral Barbell Burpees
9 Thrusters (60/42.5kg)
Sweat:
25 Min AMRAP
30 Calorie Bike
15 Dumbbell Power Clean 22.5/15kg
30 Flutter Kicks
15 Push Ups
30 Flutter Kicks
15 Dumbbell Rows 22.5/15kg
30 Calorie Row
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Jun 17, 2018
- 1 min
Week of Workouts for 18th - 23rd of June 2018
Check the blog each day for the Sweat Classes, Gymnastics, Mobility Class, News and Updates.
MONDAY:
A. Squat Clean Thruster (Cluster) - Build to a Heavy Single
B. “Chalant”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (60/42.5)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (60/42.5kg)
9 Lateral Barbell Burpees
9 Thrusters (60/42.5kg)
TUESDAY:
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (32.5/2
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Jason
- Jun 16, 2018
- 1 min
Sunday 17.06.18
10am Endurance Class: Due to the sometimes-inclement weather, we have decided to make a slight change to the 10am Sunday Class. It will be now known as the Skill of Endurance Class.
Depending on both the weather and the week leading up we will have some varying focus. Ideally, we will still be looking to base the class around running and running technique. This is the movement that forces us to move our entire body, and has the greatest bang for your buck and endurance bene
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Jason
- Jun 15, 2018
- 1 min
Saturday 16.06.18
In teams of 3: 25 Min AMRAP
125 Calorie Row
100m Walking DB Lunge 22.5/15kg
75 Burpee BJ overs 24/20"
50 Dumbbell Thrusters 22.5/15kg
25 Bar Muscle Ups
Max Bike Calories in the remaining time
Post results to Beyond the Whiteboard. Use code CFC123 to join.
9 views0 comments
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