Saturday 14th March 2009 - The Cell

Time: 7am

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Saturday 17th January 2009 - The Cell

Time: 0730

Warmup
Jog, air-dyne, handstand work, flips onto thick mat

Benchmark Setting
Complete each of the following movements for time, take as much rest between movements as necessary (with 3 or more people, 1 person at a time should be sufficient) and record results. Any movement can be re-attempted at the athlete's discretion immediately after completion. Be strict on form!

10 x pushup
10 x squat
10 x burpee
10 x man-maker (10kg DB)
10 x pullup
10 x tyre flip
10 x ball slam (10kg)
10 x ring dip
10 x box jump
10 x calories row

Then...
- Rope climb to pullup bar
- 1-arm pullup with band-assist
- deadlift with bands

10.01.09 - Saturday at the Warehouse

General preperation and warm up - 5mins

-Intensified warm up - For Time
Heavy swings x 10 +
Dips (ring or Bar) x 5
Tuck Jumps x 10
X3 FOR TIME

-Knee Jumps -
5 x 3 (no weight)
2 x 5 @ BB

-Work up to 1RM squat clean
Then:
5 x 1 @ 90% of 1RM
2 - 3mins rest between sets

-Work up to 1RM Split Jerks
Then:
5x2 @ 80% of 1RM
2 - 3mins rest between sets

Cash out - Max Pull ups - Either way must reach 50

Saturday 3rd January 2008 - The Warehouse

Time: 8am

Warmup
Team slosh pipe hold - 30s each for 5mins

Thirty Thirty
30sec of work followed by 30sec of rest of the following:

ball slam
pushup
lunge (2x8kg KB)
2 rounds at each station before rotating, 30 rounds

Just for Fun
30 x KB swing
Run around the block
3 rounds

Saturday 13th December 2008 - The Warehouse

A special session - the first of a killer week with Damon back on board!!

Time: 4:00pm

Warmup
Skip, pullup, squat until warm

Jaws Crusher!
Working in teams of two, there are five stations, athletes will alternate until the team completes all prescribed sets on a station before moving to the next - each prescription is to be completed by every athlete

1. 250m row (2)
2. 10 x box jumps (4)
3. 10 x burpees (4)
4. 10 x pullups (4)
5. 10 x man-makers (4)
6. 250m row (2)

First team finished gets to choose a punishment for the losing team of which all other teams will complete @ 75%

Workout looks like (where p1 and p2 are the two athletes in a team):
P1 rows 250m, p2 rows 250m, p1 rows 250m, p2 rows 250m; change stations, p1 10 box jumps, p2 10 box jumps, p1 10 box jumps etc until every athlete completes prescribed reps/sets above!

Cooldown
Dinner and good conversation!

Saturday 8th November 2008 - The Warehouse

Today was all about form and making our practices perfect
Well done Paul and Anth for giving painstorm a crack! Solid effort boys, after what we did! Rod and I were detained Coaching...

Time: 0730

Warmup
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace with partner or rotating

Skills & Drills
10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW
3 rounds, not for time

Painstorm!!
Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.

Use as many sets each minute as needed.

(Courtesy of Jeff at CrossFit Brand X.)

Saturday 1st November 2008 - The Warehouse

Time: 0730

Warmup
5 x Pullup
10 x Deadlift @ dowel or 20kg (bar only)
10 x Pushup
10 x Box Jump @ 24” box
10 x Floor Wiper @ dowel or 20kg (bar only)
10 x KB Clean and Press @ 16kg KB (KB must touch floor between reps)
5 x Pullup

Heavy Swinging
8 x KB power-bomb @ 16kg
8 x KB swing @ 32kg
3 Rounds - rotate as necessary

'House Arrest
11 x SB overhead throw
11 x parallette or board pushup
11 x SDLHP @ 35kg
11 x KB figure 8
11 x ring pullup
Max rounds in 30mins

Saturday 25th October 2008 - The Warehouse

Time: 0730

Warmup - New Continuous KB Sequence!
This is a 2 KB sequence (suggest starting with same size and progressing to uneven loads when proficient), neither bell is to touch the ground until completed!
3 x 1 hand clean each hand
3 x 2 hand clean
3 x 2 hand push jerk
3 x rack squat
3 x 2 hand snatch
3 x 1 hand snatch each hand, windmill after 3rd snatch each hand
3 x 2 hand swing

'House Special
21-15-9 reps for time of:
Bodyweight deadlift
Pushups
Kettlebell swings

Record loads and time.

Sunday 12th October 2008 - Painstorm!

Time: 9am
Location: The Warehouse

Facilitated by Ultimate CrossFit Perth, another Painstorm is upon us! All are welcome to come along and participate!

"Goodbye Grip!"

Buy in: MAX pull-ups

Then, as many rounds as possible in 30mins of:
Farmers walk 30 metres (women 24kg KB, men 32kg KB)
10 Power cleans (women 40kg, men 60kg)
15 Knees to elbows

Cash out: MAX pull-ups

(Courtesy of Davie Easton at CrossFit Central Scotland)

Notes:













One of many flappers to get loosed:

From Singapore with Love......

9 1/2 Rounds - used 2 x 30kg DBs for the farmer carry's and the cleans.

Its been an extreme busy and challenging period of my life and I welcomed this evening the chance to reconnect with the type of training I love to do. In part its also a connection to the 3 of you back home. At 30 degrees and 1000% humidity at 7:00PM, this was tough - made it through the first three rounds without incident but slowed down considerably for the remaining rounds. Cashed in with 10 pull-ups, cashed out with 2. First of many SB sympathetic training for me up here in Singapore.

Saturday 4th October 2008 - The Warehouse

Time: 8am

Warmup
5 x pullups
10 x pushups
15 x squats
5 Rounds

Bars and Rings
5 x BB cleans @ 50% BW
10 x ring pushups
10 x pullups
5 x BB push jerks @ 50% BW
3 Rounds for time

10 Under Pressure
5 x pushups
4 x KB snatch (2 each hand)
3 x burpees
2 x box jump
Every minute for 10 minutes

Stef rowed...
...not that hard!
We sweated...

...a lot!!