Monday 2nd June 2008

Time: 3:30PM
Place: GymBuck

Equipment: selection of KB (2x16, 2x20, 2x24, Slosh Pipe, Sand Bags, GymBuck Barbell and equipment

Slosh pipe overhead hold for time

1min stations with 30sec rest

1 arm KB snatch
Barbell clean @ 15RM load
2 hand KB swing
SB get-ups
5 rounds

Followed by Karting at kart world Belmont

Saturday 31st May 2008 - Kensington

Time: 8:30am

Place: Kensington Primary

Equipment: 1 x sled, 1 x tyre, ropes, weight plates for sled, selection of KB (2x16, 2x20, 2x24)

3 Teams of 2

2 man harnessed super-heavy sled sprint
Team tyre flip (alternating 1/1)
Dual rope smash
KB deck squats
Descending team pullup ladder (from 6-1)

1min stations with 30sec transition

5 rounds

setting up:

just desserts:

clown.

Wednesday 28th May 2008 - FUBAR DNA

Time: 5:00PM

Place: DNA Tower

Equipment: KB (2x16, 4x20, 2x24), rings (2), mozzie repellent

FUBAR DNA (Derivative of FUBAR from CrossfitFX in Sydney)

1 x DNA tower sprint +
5 x KB Turkish Get Up Each Arm +
10 x Flying Burpees +
10 x Two Hand KB Clean & Press +
5 x Ring Pull Ups +
1x DNA tower sprint

5 Rounds

Sunday 25th May 2008 - Crossfit Fran

Location: Damon's gym

Time: 7:30AM

Equipment: Pull up bar, Barbell (43kg)

Workout: Crossfit Fran

Barbell thruster at 43 kg +
Pull up
21-15-9 reps for time

then: hand balance/stand drills and practice

then: breakfast

Notes:

Damon: 8 min 51sec
Grover: 8 min 36 sec
Rod: 8 min 36 sec

Wednesday 21st May 2008

Location: DNA Tower

Time: 5:10PM

Equipment: Rings (2), KB (2x16, 2x20, 2x24)

10 x One Hand KB Clean
20 x Ring Push-up
30 x Box Jumps on wall
20 x KB Snatch
10 x KB Front Squats Rack Position 2x16kg
Run 400m (If my knee is not right ill bring the heavy sandbag and walk 150m)
5 Rounds for time

Notes:

Stef 35 minutes
Grover: 38 minutes
Damon: 37 minutes
Rod: ~38 minutes

[Taken with Nokia 6120c]

ASCA course

my experiences with the asca strength and conditioining coach level 1

good course, yet even better very informative lecturers. they were brilliant, and a wealth of knowledge, as i said, the course was good, but very basic and very rushed, there is such depth to the topic, and really how much can you cover in a weekend. never the less, some of what i learned we could apply to our training, some of the sprint work and the cycling of our programmes, other wise i believe we are all on the right path, i wouldnt mind trying some spring work and agility work that we were shown by one of the lecturers, which didnt have anything to do with the curriculum of the course itself, this is just his stuff. example; improving aerobic capacity via interval training:

warm up - dynamic stretching, etc
sprint 100% x 15sec - rest 15sec
repeat this for a total of 4mins
rest a full 4mins
then repeat the above process
cooldown, static, jog, etc


its a total of 16mins work, but iv been told its very hard on the body

all in all level 2 and 3 is where it is at, in terms of detail, etc, next week i have the instructors course, that will be good, and what even better is that the venue has now changed to literally up the road from me, about 2kms! stoked! :)

Saturday 17th May - Crossfit Total

When: Saturday 17th May 2008
12.30pm to 3.30pm

Where: Warehouse Fitness Centre
Hampton Road, South Fremantle
Cost: FREE

The CrossFit Total is a 3 lift maximum effort competition consisting of the
1) Back Squat
2) Press
3) Deadlift

Competitors are allowed 3 attempts at each lift.

There is a Men's and Women's Division. No weight division's apply.

The winner is the person who has the highest total (CrossFit Total) of the 3 lifts. For further information, copies of the rules or to register, please contact Jason on 0417 977 699 or via email at crossfitperth@hotmail.com.

http://www.crossfitperth.blogspot.com/

You must pre-register and registrations close Saturday 10th May 2008.

Wednesday 14th May 2008

Place: Jacobs Ladder

Equipment – 2 x slosh pipes, 2 x set of rings (rings to be hung from street signs, 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warm up and stretch

3 x ladders as fast as possible
Rest – 3 – 5mins

Circuit –

Sprint up mount st +
Overhead slosh pipe hold at top x 1.30min +
Ring Support push up position – 150sec +
Jog down cliff st, then frog jump back (damon to do squat holds at top instead for 2mins) +
Heavy Man Makers x 5
X3

Done, and if your not run KAKODA!

Saturday 10th May 2008 - NG Perth South

That's right, Perth South.

Time: 3:30pm

Equipment: KB each for complex

Warmup
KB Complex

CFT for Volume
Max reps of each lift, 1 person at a time, 5 sets before moving to next lift

Squat @ 100% BW
Press @ 50% BW
Deadlift @ 100% BW

Adjust as necessary to get out plenty of volume.

Wednesday 7th May 2008

Place: Jacobs Ladder

Time: 5:00PM

Equipment: 1 x sled, KB (2x16,4x20,2x24), weight plates (3x20, 2x10), parallettes

Warm up
Double hand KB Jerk Breathing Ladder, 1-6-1
(Hold KB in clean position if possible, if not gentlemans rules - place down on ground, breathe required breaths, clean the KB's - KB Jerk reps - place down)

"Crossfit Fran's distant mutant sister on growth hormone"
21-18-15-12-9 rep rounds of 2 x 20kg KB Thrusters + Parallette Push-ups'+
15m sled push up Cliff St, 15M back down with weight plates loaded 60% of BW +
1 x ladder
for time

i.e.
1st round: 21 KB thrusters + 21 parallette push ups + sled push + ladder
2nd round: 18 KB thrisuters + 18 parallette push ups + sled push + ladder
.....

Saturday 3rd May - Strongman Compeition

Place: Warehouse Fitness Center, Fremantle

Time: 4:30PM

Equipment: 1 x tyre, 1 x sleds, keg, slosh pipe (fully loaded), KB (2x40kg), warehouse gym weight plates

Strongman Training
#1 Tyre Flip Max reps in 2 mins
#2 Slosh Pipe Hold for time
#3 Sled Drag150kg - 30m for time
#4 Keg Stair Climb with Keg filled with water up flight of steps for time (weight to be determined)
#5 Farmers Walks 2 x 40kg Kettlebells for time around a figure 8 course