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

Tuesday 16th December 2008 - The Warehouse

Time: 4:30pm

Warmup
Jog around block
KB power bombs

"Choose your own adventure"
Pick any two of the options

1. Squats / Pushups
5 x squat @ 60kg or 50% 1RM
10 x hindu pushup
7 Rounds

2. C&J / Pullups
5 x clean & jerk @ 60kg or 75% 1RM
10 x pullup
7 Rounds

3. Balls
50-40-30-20-10 reps of wall balls and ball slams

4. Walk of Life
Heavy KB farmer walk around the block, every stop incurs 5 squats & 5 pushups

Cool Down
Jog around block / stretching / hand stands

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!

Wednesday 10th December 2008 - The Warehouse

Time: 5:30pm

Warmup
Move for 5mins

Deadlifts
Work up to 1RM DL
Work up to 1RM DL (blindfolded) - start @ 50% 1RM

10 x 3 @ 85% 1RM DL blindfolded

Finish it off
10 x flying burpees
10 x 2KB swings
4 rounds

Cool Down
Jog around block, general stretch & mobility

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

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

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...

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.