Crossfit Melbourne

Wednesday 30th June

Group 1

21-15-9

Hang Snatch

Chest to Bar Chin Ups

Then -

Work to 3RM Full Squat Clean

Group 2

5 Rounds

18 x Burpees

15 x Box Jumps

12 x Push Jerks

500m Row

Tuesday 29th June

Group 1

"RJ"

5 Rounds

800m Run

5 x Rope Climbs

50 x Push Ups

Group 2

21-15-9

Hang Cleans

Handstand Push Ups

Double Unders (double reps)

A new twist on "Paleo"

Monday 28th June

Group 1

10 Mins - as many reps as possible

140kg/90kg x Deadlifts

Muscle Ups

Complete as many reps of each as possible in 10 Mins, must have a minimum of 20 reps for each.

Then -

"The Itailan Job"

5 Rounds

4 x Hang Power Cleans (60kg, 30kg)

8 x KB Swings (32kg, 16kg)

12 x Toes to Bar

Group 2

5 Rounds

2 Mins Max Chin Ups

1 Min Rest

2 Mins Max Push Ups

1 Min Rest

Then -

8 x 30 Secs Rowing, 30 Secs Rest

Nothing like a run down at Duncan McKinnon Oval on a nice Sunday afternoon....

COLOURED FOODS?!

Antioxidants! Sounds great, but what are they? Antioxidants mop up free-radicals [toxins] in the body often caused by stress, alcohol, sunlight and pollution.

Brightly coloured fruits and vegetables are a rich source of antioxidants

Check out which coloured food groups you should be adding to your shopping basket.

Orange

Foods: Apricots, pawpaw, oranges, pumpkin, carrots.

Magic ingredient: Carotenoids, a classic mop-up-the-toxins antioxidant that helps with cell function.

Green

Foods: Broccoli, spinach, bok choy, cabbage, lettuce, sprouts (alfalfa and Brussels).

Magic ingredients: Phytochemicals, lutein and folate. These antioxidants are like a mini medical team, scooting around the body healing damaged cells.

Red

Foods: Tomatoes, guava, watermelon, red grapefruit, red capsicum.

Magic ingredient: Lycopene, your body’s defence hero. It protects white blood cells (the infection fighters).

Yellow

Foods: Garlic, onions, potatoes, bananas.

Magic ingredients: Allicin (in garlic), potassium. Allicin, which gives garlic its aroma and flavour, cleans up all the junk in your bod – it’s classed as a super-antioxidant (like green tea). Potassium acts as an anti-inflammatory, so you’ll get less aches and pains.

Purple

Foods: Eggplants, figs, prunes, blueberries (buy frozen ones to avoid bankruptcy), blackberries, red wine (settle down, ladies – this means one glass only).

Magic ingredients: Lutein and zeaxanthin. These nice guys relax your blood vessels so your heart has an easier time pumping. They also help prevent age-related macular degeneration of the eye.

Saturday 26th June

WOD

5 Rounds

21 x Leapfrog Jumps

21 x Burpee Chin Ups

Friday 25th June

Group 1

Snatch Progression Practice

Work to 2RM Snatch x 2 Overhead Squat

WOD -

3 Rounds

4 x Handstand Push Ups

8 x Power Clean & Jerk

12 x Burpees

Group 2

5 Rounds

15 x Handstand Push Ups

20 x KB Swings

500m Row

Thursday 24th June

Group 1

Deadlift to 8 Rep Max.

Then WOD -

4 Rounds

8 x KB Snatch (each arm) (24kg, 16kg)

4 x Muscle Ups

Group 2

2km Row for time.

Then -

Snatch Practice

and WOD

3 Rounds

10 x Snatches

20 x Push Ups

30 x Box Jump (24 inch)

    

Wednesday 23rd June

Group 1

"Karen"

150 Wall Ball (20 pound, 12 pound)

No break -

"Isabelle"

30 x Snatches

Group 2

100 x Deadlifts

Every time stop -

20 x Squats

20 x Ab Mat

 

Tuesday 22nd June

Group 1

Back Squat to 12 Rep Max

Bench Press between Sets

Front Squat to 6 Rep Max

Pist

with Barbell Rows between sets

Group 2

15 Mins AMRAP

5 x Overhead Squats

15 x Double Unders

Rest then

15 Mins AMRAP

5 x Thrusters

15 x Burpees

Saturday Morning Nutrition Seminar

This Saturday at 9.30am we will be holding a nutrition seminar aimed educating clients on all things nutrition!

Bjorn will be hosting the talk.  Bjorn is a qualified nutritionist and will be able to answer any questions you may have on nutrition.

Generally speaking, the seminar will be based around the "Paleo" way of eating.

There will be NO 10:00am workshop.

Diet is the KEY to health and well being. It is also of fundamental importance when attempting to reach all of your fitness goals.

This will be an extremely interesting talk and well worth attending.

I know from speaking to people generally in the gym people have many questions about diet...USE THIS OPPORTUNITY!

It only costs $15 for Schwartz Crossfit Members (group class members and members doing private sessions with trainers) and $25 for non Schwartz Crossfit Members.

Looking forward to seeing everyone there!

Monday 21st June

Group 1

30 x Calorie Row

30 x Thrusters (40kg)

3 x Rope Climbs

30 x KB Swings (24kg)

20, 20, 2, 20

10, 10, 1, 10

Group 2

3 Rounds

1 x Run

30 x Wall Ball

30 x Chin Ups

30 x Ring Dips

Taylor working her back squats!