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

Wednesday 29th October 2008 - The Warehouse

Time: 5:30pm

Warmup
500m row for time

'House Party
25 x pullup
25 x pushup
25 x kb swing
25 x squat
25 x sb clean
Farmer's walk around the block @ 2 x >=24kg kb
25 x burpee
25 x kb clean + press
25 x sb get up
25 x dip

The faster you move, the heavier it gets
Resting doesnt take away the pain

Press until you cannot press anymore

Kip hard, pull hard, sweat blood

When you're spent, you're spent...

The boys worked hard tonight...

The pain is evident in their posture, it is evident in their sweat...

Damon Singapore training - Week of 20th October

Monday
Rest

Tuesday
10 minute Row @ easy pace
Then:
Deadlift:
3x10 @ 30% 1RM
1x4 @ 50% 1RM
1x4 @ 70% RM
4x4 @ 90% 1RM
Then: Snatch + OHS One combo every 30-sec for 15 minutes

Wednesday
Rest

Thursday
Row 2000M
Then:
1x Squat Clean + 2x Jerk @ 60kg
One every 30s for Five minutes
Then:
3x3 Back Squat @ 80-90% 1RM (1 RM 140kg)
Rest 2-3 minutes between sets
Then:
4x15 Back Squat @ 40-50% 1RM Rest 1-2 minutes between sets
Then: 20s of Back Squat @ 40-50% 1RM (Max reps in allotted time) 3 sets
(Rest 20s in between sets)
Then:
5 minute Active Recovery Row

Friday Crossfit Day
For time:
60kg Squat clean, 10 reps
50 Atomic Sit-ups
60kg Squat clean, 8 reps
40 Atomic Sit-ups
60kg Squat clean, 6 reps
30 Atomic Sit-ups
60kg Squat clean, 4 reps
20 Atomic Sit-ups
60kg Squat clean, 2 reps
10 Atomic Sit-ups

Saturday
KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees
Then: Pull-up Ladder 1-10
Then: 55x Get-up (5x per side with Snatch between to change sides, weak side gets 5 extra)

Sunday
8xKB Front Squat Push Press @ 2x20kg +
8x KB Swing +
8x Pull-up +
8x Burpee +
Condo tower (8 floors)
8 rounds

what i did solo yesterday without SB (22.10.08)

"A sad day alone"

warm up
BB OHS x 10 +
Pull up x 10 +
Ring dips x 10 +
Swings with 28kg KB x 10 +
Atomic sit ups x 10
X3

Then:
Workout: "Bar Hop":
10x HSPU +
15x Front Squat @ 115# +
20x Pull-up +
15x Push Press @ 115# +
30x Burpee +
15x Sumo Dead lift Hi-Pull @ 115# +
40x knees to elbows +
15x Back Squat @ 115#
FOR TIME: 16:31min
Then: 50x Box Jump @ 24" box –as fast as possible

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.

Wednesday 22nd October 2008 - Jacobs Ladder

Time: 5pm
Equipment: Parallettes, kettlebells

1 x Jacobs + 1 x Mount St, bunny hopping up the last 10 metres of Mount St
3 Rounds

Tabata Intervals
6 x parallette pushups (3min)
6 x box jumps (3min)
6 x KB swings (3min)
3 Rounds (rest 1min after each round)

Lunge up and down Cliff St

Perfect Morning!

We had a fantastic turnout this morning (and what a great morning in this magnificent city!) for the open invite boot camp!

The Red Bull Air Race gear is being set up on the foreshore but we found a good spot to set up and get crazy.

Surprisingly we kicked off only a little after 8am with some KB skills leading into the warmup through the continuous sequence. Unsuprisingly, with a quality bunch of athletes, everyone picked up the movements very quickly and very few had touched a kettlebell before!

We then ran everyone through the stations that were set up before kicking off in earnest. Every single person got stuck in with enthusiasm as the foreshore turned into a flurry of movement. It was quite a sight.

Killer efforts, lots of sweat and I think everyone enjoyed themselves too!

Mad props to everyone for coming down!

Enough with the blabber, here are the photos:

rest? don't remember seeing that in the program.






















When Stef and I had returned all the gear to the Warehouse we were inspired to crank out a session for ourselves:

Warmup with 3 rounds continuous kb sequence

Team pullup ladder 1-6 x 3 (no rest)
Team hindu pushup ladder 1-6 x 3 (30sec rest)
6 x 30/30 box jumps
Team man-maker ladder 1-6

Smoked us both real good!

Saturday 18th October 2008 - Open Day!

Reminder that this Saturday is open to anyone that wants to come along!

Location: South Perth foreshore
Time: 8am - 10am

Warmup
Continuous kettlebell sequence - don't worry if you haven't even seen a kettlebell before, we will spend time taking everyone through the movements before getting started and scale to your ability!

2 x snatch
Get down
2 x floor press
Get up
2 x overhead squat
2 x swing
Complete with other hand for 1 round - don't put the kb down!
3 ROUNDS

Circuit
Again, we will have substitute movements and scaled versions available for those who need it so don't be intimidated or shy!

25m sled drag
50m harnessed sled sprint
10 x tyre flip (sub is jump in / jump out = 1 rep)
10 x parallette pushups
50m sandbag carry (sub goblet KB carry, farmer walk etc)
10 x KB swing (sub air squats)
10 x ball slams
1 x rope pull @ 20kg + 10 x whip smash
10 x burpees
10 x KB squat (goblet, rack, deck etc)
3 ROUNDS

Get into the comments and make yourself known!

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.