A brief overview of CrossFit if you were unsure!
A. For Time:
70 Squats
60 Situps
50 KB Swings
40 Pushups
30 Pull-ups
3 Lane Runs with something heavy
In the event of rain there is another option for lane runs so the rain is not an excuse!
B. Handstand Hold Practice
See Full Workout
A. Weighted Ring Dip – Work to a solid set of 3
Plenty of scaling options available instead of ring dips
B. 8min Amrap
6 Push Press 42.5/30kg
12 Overhead Lunge 20/10kg
C. Finisher
Couple of the big names in Crossfit have a throwdown! Some serious weight lifted by Froning and Bailey.
See Full WorkoutA. Power Snatch – Work to a solid set of 2
B. 5 Rounds for Time:
6 Power Snatch 42.5/30kg
6 Burpees
1 Lane Run
Rest 1min
Something to practice when anyone is in Fitzgerald’s Park.
See Full WorkoutA. 10min Amrap
7 Burpee Box Jumps 24/16″
2 Lane Runs
Rest 2mins
3 Rounds For Time
30 Russian Swings* 24/16kg
2 Lane Runs
* If the KB is dropped/placed down during the 30 Russian Swings the athlete must do 3 Burpee Box Jumps before they can pick up the KB again.
Don’t Put down the KB!!!!!!
See Full Workout
A. Weighted Pull-up – 3, 3, 2, 2, 1, 1
As always there are plenty of scaling options available for pull-ups.
B. For Reps
Tabata Ring Rows
Rest 1min
Tabata Pushups
Rest 1min
Tabata Leg Raises
A. Work to a unbroken set of 3 reps per arm on the Turkish Getup with a challenging weight. If you are new to this movement, technique will be the focus.
B. For time:
21-15-9
Thrusters 42.5/30kg
Burpees
See Full Workout
A. For Time:
5 Lane Runs
60 Goblet Squats 24/16kg
60 KB Swings 24/16kg
60 Weighted Lunges 24/16kg
5 Lane Runs
B.Finisher
CrossFit Hierarchy for training. Key one is the nutrition, get that right first.
A. Box Squat – 3, 3, 3, 3, 3
B. 5 Rounds for Time
10 Pull-ups
15 Box Jumps 24/16
25 Squats
See Full Workout
Just a quick observation from the first month of training at CFR.
Firstly well done to everyone, we are delighted to see that people are turning up ready to train and taking on every workout with a great attitude. People are mobilising and practicing and most importantly picking up good habits that will make them excellent athletes in the future. A key point to remember is that every time you train in the gym, you are training and developing habits and what is most important to us is to ensure you develop good ones.
In the last month we have seen one very dangerous habit slowly starting to rear its head. I highly believe that competition is healthy and it is one of the great parts of Crossfit. However there is a dark side of competition in CF and that is when people start sacrificing range of motion, technique and form in the name of competition, a very, very dangerous path to go down.
I speak from my own experience when I say some of the bad habits I have picked up over the years have been very difficult to undo and have caused countless frustrating workouts where I would ask myself “why am I not getting stronger or fitter?”, and the simple answer was I wasn’t doing the movements properly. I was too concerned about the quantity of my reps instead of the quality of them.
One of the main things I took from the Olympics this summer was the key difference between the people who took home the golds and the ones who didn’t and that difference was their technique. Listening to all the TV pundits describe the top athletes, they always went on about their skill and technique whether it be a swimmer or a high jumper. The same is true in Crossfit, the athletes with the best technique and skills are the ones winning the medals.
So continue to train hard but train within your limits. Always remember quality is better than quantity and bad technique is the devil!!
We’re looking forward to another great month in the gym.
Cheers
CFR
Here are some great articles from around the Crossfit World that will hopefully add to my words above.
https://www.againfaster.com/en/blog/2012/08/17/two-paths/
http://crossfitoneworld.typepad.com/crossfit_one_world/2012/08/technique-and-crossfit.html
A. Push Press – 3, 3, 3, 3, 3
B. 10min Amrap
7 Hang Power Cleans and Push Press 42.5/30kg
11 Pushups
15 Doubleunders (Scale with attempts or triple singles)
C. Finisher
Always Remember Above