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

Wednesday 24th September 2008 - Jacobs Ladder

10 Ladders anyhow (maximum of 3 'free of load' ladders)

Post each ladder complete:
15 x burpies +
10 x snatches (each arm) +
10 x single arm rack squats (each side)

FOR TIME

Wednesday 10th September 2008 - Jacobs Ladder

Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warmup
5 x KB snatch, overhead walk up Cliff St
10 x KB pushup
15 x KB clean, racked walk down Cliff St

Swings & Ladders
50 x KB swing
1 x JL 1st landing
40 x KB swing
1 x JL 2nd landing
30 x KB swing
1 x JL 3rd landing
20 x KB swing
1 x JL 4th landing
10 x KB swing
1 x JL to the bottom
30 x 2 KB clean

Rest, repeat once

Wednesday 3rd September 2008 - Jacobs Ladder

Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warmup
Tabata squats x 4 (rest at bottom of squat)
Run backwards up Cliff St
Team pushup ladder 1-6 (rest at top of pushup)
Carioca down Cliff St

Clean Fiend
Team single arm KB clean ladder 1-6 (rest in rack position)
Half ladder
4 rounds (swap arm each round)

Man-makers 30/30 x 4
Half ladder

Two hand cleans 30/30 x 4
Half ladder

Cool down with jog & stretch up + down Cliff St

Wednesday 27th August 2008 - Jacobs Ladder

Time: 5pm
Equipment: 8kg KB, 16kg KB

Warmup
25 KB swings each hand
25 KB snatches each hand

Reverse Jacobs-Kokoda @ easy pace
2 mins recovery

Workout
Jacobs-Kokoda race
5 mins recovery

Team KB snatch ladder 1-6-1 (each hand), KB locked out overhead while waiting
2 mins recovery

Half Ladder
50 KB swings
3 rounds

Wednesday 13th August 2008 - Jacobs Ladder

Time: 5pm

Equipment: 2 x 8kg KB, 4 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB, 2 x 24kg KB

Warmup
2 x 3 rep continuous KB sequence

Step In Time
1 x half ladder
IPTF up Cliff St
Overhead KB carry down (alternate carry up / IPTF down for variation)
6 x man-makers

6 Rounds

Wednesday 30th July 2008 - Jacob's Ladder

Time: 5PM

Equipment: Paralettes and all the KB's we can muster

"THE STAMP COLLECTION OF PAIN"

Half x Jacobs +
10 x snatches each arm +
10 x paralette push ups +
Half x Jacobs +
15 x snatches each arm +
15 x paralette push ups +
Half x Jacobs +
20 x snatches each arm +
20 x paralette push ups
1 x Jacobs +
10 x 2 handed KB cleans +
10 x 2 handed KB Jerks +
1 x Jacobs +
15 x 2 handed KB cleans +
15 x 2 handed KB Jerks +
1 x Jacobs +
20 x 2 handed KB cleans +
20 x 2 handed KB Jerks +
1 x Jacobs +
Rest – 3 - 5mins +
5 x 5 windmills - heavy

"To be sent via Air mail only, the fastest way!"

Wednesday 2nd July 2008 - Kings Park

Time: 5:00pm
Location: grassed area near the fancy houses

Equipment: Selection of KBs

A Hunk of Burning Lungs
1 person runs to the bottom of Jacob's and back
Everyone else completes the continuous KB sequence up to 5 times (L&R, KB not to touch the ground) or until the runner returns - followed by up to 1min rest then next runner goes
All to hit the ladder 4 times

Continuous KB sequence (KB not to touch the ground)
2 x snatch (end 2nd snatch with bell overhead)
Get down
2 x floor press (end 2nd press with bell in the air)
Get up
2 x OHS
2 x swing (switch hands on 2nd swing)
Repeat with other hand (1 rep is complete once both sides are done)

Saturday 28th June 2008 - Jacob's Ladder

Time: 4:00pm

Equipment: 1 KB each for IPTF, 1 KB each for heavier swing, db's for manmakers

Fool's Gold
2 x ladder
I Pity the Fool up & down Cliff St
1 x ladder
Lunge up & down Cliff St
1 x ladder
2 x [15 x decline press ups, 15 x heavy KB swings, 15 x manmakers]
2 x ladder

IPTF:



Ascention:

Wednesday 18th June 2008

Time: 5:00PM

Place: Jacobs Ladder

Equipment: 2 x Paralettes

Session:

Jacobs Kokoda run

Scratch:

Rod: 15min
Grover 12 1/2 min
Damon 12 min
Stef 10 Min 30 Sec

then

For Time:

1 x ladder
100 Split Lunges (or 100 lunges up and down Cliff St as substitute if needed)
21 Parallette Push ups
2 x ladder
50 Split Lunges (or lunge up Cliff St)
21 Parallette Push ups
1 x ladder
100 Split Lunges
21 Parallette Push ups

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
.....

Wednesday 30th April 2007 - Kings Park

Time: 5pm
Location: Jacobs Ladder
Equipment: sandbags, chains

No warmup.

Breaking in the Bags
1 x ladder with sandbag
1 x ladder with chains
1 x ladder free
4 Rounds (12 ladders total)
*If the heavy bag is there, everyone must use it on at least 1 of the 12 runs

Compare to these times, I reckon we can all crack the 60min mark this time!

Wednesday 23rd April 2008

Time: 17:00

Place: Jacobs Ladder

Equipment: Kettlebells - 2 x 16; 2 x 20; 1 x 24; paralettes, Light DB

Warm up: KB Complex
10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

Exercise Session:
5 KB or DB Manmakers +
15 paralette push-ups (down, count two breaths, explode up, one breath, down) +
30 breath KB rack hold (if possible in half squat position back against the wall) +
Ladder for speed

7 rounds

Thursday 17 April - Jacob's Ladder

Time: 17:15
Equipment: Plate weights - 2 x 10 and 2 x 20 kgs; Kettlebells - 2 x 12; 2 x 16; 2 x 20; 1 x 24; 1 x 28; paralettes
Warm up:
Sandbag relay on Cliff Street / hovers x 3

Exercise Session:
1 minute goblet squats
1 minute paralette push-ups
1 minute step-ups
above in any order
lunge up Cliff Street with plate weights in each hand (10kg PG; RK: 20 kg DB or 12 kg and 16 kg KBs)
Ladder for speed

Rest for 2 minutes

4 rounds

Wednesday 16th April 2008 - Jacobs Ladder

Time: 5pm

Equipment: 2x16kg KB, 2x20kg KB

Warmup
Concrete Complex
10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

I Pity the Fool (Variations)
Goblet walk up Cliff St, forward walking swings down, 1 x ladder
Backward walking swings up Cliff St, goblet walk down, 1 x ladder
Goblet walk up Cliff St, backward walking swings down, 1 x ladder
Forward walking swings up Cliff St, goblet walk down, 1 x ladder

Sunday 13th April 2008

Place: Jacobs Ladder

Time: 7:30AM

Equipment: Slosh Pipe 3/4 loaded, KB (2x16, 2x20, 1x24, 1x28), Sandbag (Heavy and Bag of Chains), towel

Warm up
Max Slosh pipe hold

KB Complex (Concrete - work in progress)

10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

Sequence 1

Slosh Pipe Hold (aim to hold over head until next person arrives back if not then Zercher hold with squats) +
Heavy Sand Bag or ‘Bag of Chains’ backward drag up Cliff St +
Sandbag Overhead Walk down Cliff St
3 rounds

Sequence 2

20 x KB (16s) Renegade Rows +
1 x ladder (Damon to substitute: Towel KB (20kg) iso-metric holds fast walk up and down Cliff St x2) +
20 x Slosh Pipe Military Press (if subs required KB Bottoms up military press - Finger and thumb pressing a bottom up KB with two hands)
3 rounds

Wednesday 9th April - Jacob's Ladder

Time: 5:00pm

Equipment: kettlbells, 5kg medicine ball, 1 x parallettes

Warmup
KB Concrete Complex

I Pity The Fool
Walking KB swing (RK 16kg, PG 20kg, DB 24kg) up Cliff St
Walk down goblet hold
1 x ladder
4 Rounds

DB: Sub ladder for 30 ball slams & 10 parallette pushups

Sunday 6th April - The Beautiful Workout

Where: Jacobs Ladder

When: Sunday 6th April 7:30AM

Equipment: Sandbag, Light DB (x3), KB (1x16, 1x20, 1x24), towel

Dedication:

To Bella, may she rest peacefully in the spiritual realm of human wisdom and knowing…The different stages represent the word "beautiful" which is Damon’s grandmothers name in Italian. Bella passed away this week. The themes of the workout are written in different languages, Italian, English, Spanish French and Greek…

Beautiful warm up:

Sand bag relay, if your not moving, sand bag to hover relay
X3 back to back

Bellisima:

New KB complex:

-Single arm swings x10 each arm
-Squat press x10
-Deck squat x 10
-Over head towel swings x10 each direction
-Hand to Hand bentover swing – in the bottom half of the goodmorning position, swing KB. X10 each arm
-KB single arm snatches x10 each arm
-KB Two hand anyhow Windmills x 10 each arm
-KB single arm power clean and jerk x10 each arm
-Halo x10 each direction
-Hindu push ups x10
-1 x ladder sprint

Hermoso:

1 x Jacobs fast +
Lunge up cliff st +
Run down mount and then up mount st
X2 non stop

Beau:

Sand bag clean, press x15 +
Bear crawl (free) up cliff st for time, fast +
Run back down +
Man Makers x 15
X2 non stop

Omorfi:

Finish off with Kokoda run for time

Tuesday 1st April 2008 - SB bootcamp

Time: 5:00PM

Place: Top of Jacobs ladder, Kings Park

Equipment: KB (2x16, 2x20, 1x24)

Endurance Session: Jacobs/Kokoda Run
Rod 15 minutes, Paul 12 ½ minutes, Damon 12 minutes

Workout - "I pity the fool"
KB swing and step - bottom of Jacobs up Cliff St to Mount St
(2 handed KB swing - take 1 normal step - 2 handed KB swing)
run KB back to top of Jacobs
1 x ladder
3 rounds

Monday 24 March 2008

Time: 5:30PM

Place: Top of Jacobs ladder, Kings Park

Equipment: Weight Plates (1 x 10, 1 x 20)

Endurance Session: Jacobs/Kokoda Run
Rod 15 1/2 minutes
Damon 12 minutes

Strength Endurance Session: Hardcore 6

6 x walking lunge to weight plate press +
6 x weight plate OH squat +
6 x weight plate wood chop +
6 x weight plate rotational lift and press (3 each side) +
6 flights of Jacobs (1/2 way down) holding weight plate

6 rounds (rest 6 half minutes between each set)