Wednesday 19th November 2008 - The Warehouse

Time: 0730

Warmup
2 hand KB continuous sequence
3 rounds

What Maketh the Man?
100 man-makers for time
Choose your weight and go to it.

Pulley for You
100 pullups for time

Cool Down
Jog around the block

Wednesday - 12.11.08

"Zerch the Zercher..."

Warm up – general preperation

inverted burpie x 20 +
pull up x 20 +
'martial arts' roll - push up x 20 +
KB snatches x 20 total @ 24kg
X5 for time

Damon Singapore training - week beginning 10th November 2008

Sunday

Workout:
Work up to 1RM Squat
Then:
“Those Burpees Suck”
10x Pull-up +
20x KB Swing @ 53” KB +
30x Box Jump @ 24” Box +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
Then:
Cool Down

Monday

Deadlift:
3x10 @ 30% 1RM
2x4 @ 50% 1RM
1x4 @ 70% 1RM
4x4 @ 90% 1RM
1x4 @ 70% 1RM
2x4 @ 50% 1RM
3x10 @ 50% 1RM
Then:
50x Pull-up

Tuesday

Five rounds for max reps of:
Body weight bench press
Pull-ups

Then:

CardioCoach Vol 8

Wednesday

Warm up:

10 minute row at easy pace

Then:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Then:

Tabata row 8 rounds

Thursday:

Rest

Friday:

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.

Then:

5 x Incline Press super set with 5 x one arm row

Then:

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

5 rounds

Saturday:
3 Rounds of:
15 O/H Squats 40kg
15 Burpees
15 Swings 24kg
Run 400m

Sunday:
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace
then:

10m heavy 2x20kg kb bear crawl

10m IPTF (swing step)
10 pull ups

1 minute plank

5 rounds

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.)

Wednesday - 05.11.08 "Building the home"

"Spent"

"and spent"

"Focus and balance"

"On the path to near perfect form"

"The pain is evident"

"The harder and faster you kip, the quicker it's over"

Basic warm up, calisthenics, etc

“Laying the foundation for the big house”
-Heavy KB TGU: 4 x 3/3
-Heavy KB 2 handed Windmill: 4 x 5/5

“The House warming”
Single Leg Dead lift @ BW x 5/5 +
Pull ups x 10 +
Burpies x 10
7 rounds FOR TIME

“No time like family time”
Cooldown: Max hold in top of HSPU position (in unicen)

01.11.08 - pics of the day - DAMON, YOU ARE WITH US IN SPIRIT BROTHER...

Nearly there.....

"Its easy once the bag leaves your hands"

Always strict form!

"The whiteness from anth's legs are blinding"

"The higher, the harder, the better!"