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Tuesday 11th August

"Crossfit"

a) For 20 Mins

Even Mins - 5 x Power Snatches 

Odd Mins - 5 to 10 x Strict Pull Ups

b) 21  18  15  12  9

Overhead Squats (95, 65)

KB Swings (24, 16)

Push Ups

"Competitors"

a) 

EMOM for 5 Mins - 5 x Power Cleans

1 Min Rest

EMOM for 5 Mins - 4 x Power Cleans

1 Min Rest

EMOM for 5 Mins - 3 x Power Cleans

1 Min Rest

EMOM for 5 Mins - 1 x Power Clean

b) For 20 Mins

Even Mins - 12 x Strict HSPU

Odd Mins - 10 x Strict Pull Ups

c) 

21 to 3 x Ring Dips

2 x Legless Rope Climbs Between Sets

Can anyone believe that this super-human is leaving us?!?

Siobhan is heading to warmer climates, to be a CrossFit Trainer in Bali! We are sad to see you go Siobhan, but happy for your new adventure! We can only imagine how tanned you will be up there wink emoticon

Please join us for Siobhan's Farewell drinks, this Saturday at Prahran Hotel from 8pm!

Siob

Posted by at 08:42 PM in Workout of the Day |

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World Class Fitness in 100 Words

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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