Tuesday 27th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
10min /100 overhead toss with 20kg slam ball
5min sled drag forward at 60kg
10min walk with 60kg sandbag on one shoulder/alt shoulders every minute
PM
5min upper body sled pull/push
5min AMRAP
DB strict press AMRAP
+
Supine ring pulls AMRAP
10mins Sandbag walk again
10mins sled (5mins backwards/5min backwards with ankles)
10mins alternating 1min/1min GHR and empty bar goodmornings
3 sets of 5 110kg stone over 1.5m yoke
Tuesday, 25 September 2012
CrossFit in Castle Hill
MONDAY 24th SEPT 2012
5 sled power walk forward/ 5 walk backwards @80kg,
5 sets of 10 each alternating sets GHD sit up and GHD back ext both @10kg,
1 RM below parallel box squat 192.5kg,
4 rounds for work AMRAP glute ham raise 10kg,
AMRAP farmers shrug 107kg each hand,
10 each leg sand bag step ups (50-60kg),
5 sets of 2 low yoke squat to stand 290kg
PM session
AMRAP ball slams 5min
AMRAP band good mornings 5mins
AMRAP band pull downs 5mins
AMRAP 5mins single arm band rows
3 sets 20m hand over hand rope prowler pull
5 sets of back hard circles power walk at 100kg
10 sets with 30sec rest fast FAST sled power strides 20m @100kg
Then
AMRAP 15min
10 wall ball
40m sled SPRINT 80kg
10 toes to bar
5 sled power walk forward/ 5 walk backwards @80kg,
5 sets of 10 each alternating sets GHD sit up and GHD back ext both @10kg,
1 RM below parallel box squat 192.5kg,
4 rounds for work AMRAP glute ham raise 10kg,
AMRAP farmers shrug 107kg each hand,
10 each leg sand bag step ups (50-60kg),
5 sets of 2 low yoke squat to stand 290kg
PM session
AMRAP ball slams 5min
AMRAP band good mornings 5mins
AMRAP band pull downs 5mins
AMRAP 5mins single arm band rows
3 sets 20m hand over hand rope prowler pull
5 sets of back hard circles power walk at 100kg
10 sets with 30sec rest fast FAST sled power strides 20m @100kg
Then
AMRAP 15min
10 wall ball
40m sled SPRINT 80kg
10 toes to bar
Thursday, 20 September 2012
CrossFit remote programming, CrossFit Castle Hill
Thursday 20th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM session which was LATE am
Deadlift
3 @ 80%- 217kg
3 @ 85%- 231kg
3 @ 90% + - 251kg
Strict press with strongman log
3 @ 77kg
3 @ 79.5kg
3 @ 81kg
3 @ 85kg
3 @ 87Kg
Yoke every min on min 10m at 300kg
Every 30sec for 8min (16 reps) 50m sprint at 100%
45sec max effort sled drag walk @ 100kg with 2min 30 rest
*This session was pretty grueling. The Yoke was disgusting, the sprints were more disgusting. Average heart rate for sprints was 178 BPM including rest even the final sled drags average was 165bpm on efforts. I would love to have seen my HR on the yoke.
PM session done for shits and giggles more of just a general GPP session and to work the muscle through a range. Was not too taxing but got a sweat up
5 rounds not timed but continual work
60m sled walk @ 50kg
5 stone all the way over the shoulder @ 80kg (like the games medball clean over shoulder)
100m 60kg sandbag run up hill
*good session, got what I wanted out of it and had a stretch afterwards.
BIG DAY
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM session which was LATE am
Deadlift
3 @ 80%- 217kg
3 @ 85%- 231kg
3 @ 90% + - 251kg
Strict press with strongman log
3 @ 77kg
3 @ 79.5kg
3 @ 81kg
3 @ 85kg
3 @ 87Kg
Yoke every min on min 10m at 300kg
Every 30sec for 8min (16 reps) 50m sprint at 100%
45sec max effort sled drag walk @ 100kg with 2min 30 rest
*This session was pretty grueling. The Yoke was disgusting, the sprints were more disgusting. Average heart rate for sprints was 178 BPM including rest even the final sled drags average was 165bpm on efforts. I would love to have seen my HR on the yoke.
PM session done for shits and giggles more of just a general GPP session and to work the muscle through a range. Was not too taxing but got a sweat up
5 rounds not timed but continual work
60m sled walk @ 50kg
5 stone all the way over the shoulder @ 80kg (like the games medball clean over shoulder)
100m 60kg sandbag run up hill
*good session, got what I wanted out of it and had a stretch afterwards.
BIG DAY
Tuesday, 18 September 2012
Crossfit in the hills
Wednesday 19th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
A) Front Squat
As hands are fucked had to use the cross over body builder style which was almost a gay experience
5@70
5@85
4@87.5
4 x 4 @95
B) GHD sit ups
3x12@20kg
C)15min AMRAP
5 DB Snatch @50kg
45m farmers walk 50kg DB each hand
*next round change hands
8 rounds + 2 snatch
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
A) Front Squat
As hands are fucked had to use the cross over body builder style which was almost a gay experience
5@70
5@85
4@87.5
4 x 4 @95
B) GHD sit ups
3x12@20kg
C)15min AMRAP
5 DB Snatch @50kg
45m farmers walk 50kg DB each hand
*next round change hands
8 rounds + 2 snatch
Friday, 14 September 2012
Crossfit Gold Coast
Friday PM 14th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
PM
7 sets 1:1 recovery about 2min and effort
30sec calorie upper body airdyne (avg 15cals)
3 modified stone to shoulder to overhead 67kg
10m upper body backward shoulder sled drag
5 sets no rest
10 rotational ball slams against wall left then right (20 total)
10 banded tricep push downs
10 slam ball sit ups to wall
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
PM
7 sets 1:1 recovery about 2min and effort
30sec calorie upper body airdyne (avg 15cals)
3 modified stone to shoulder to overhead 67kg
10m upper body backward shoulder sled drag
5 sets no rest
10 rotational ball slams against wall left then right (20 total)
10 banded tricep push downs
10 slam ball sit ups to wall
Strength and conditioning gyms in western Sydney
Friday AM 14th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
A) 5 x 3 clean high pulls 110kg
B) 3 x AMRAP strict pull ups 12,11, 9
C) AMRAP 8mins
5 strict pull ups
10 depth push ups
5 back squat 90kg
7 rounds
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
A) 5 x 3 clean high pulls 110kg
B) 3 x AMRAP strict pull ups 12,11, 9
C) AMRAP 8mins
5 strict pull ups
10 depth push ups
5 back squat 90kg
7 rounds
Tuesday, 11 September 2012
CrossFit in Castle Hill
Tuesdsy 11th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Back squat 3x5 @ 147kg
Strict press 3x5 @ 72.5kg
10 sets with 2min rest
2 front squat 102kg
5 box jumps 36"
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Back squat 3x5 @ 147kg
Strict press 3x5 @ 72.5kg
10 sets with 2min rest
2 front squat 102kg
5 box jumps 36"
Sunday, 9 September 2012
Strength and conditioning gyms in western Sydney
Sunday 9th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Sled drag Sunday
7 trips fowards, 7 trips backwards with 30kg for 30 m
Straps/handles around ankles
4 trips forwards, 4 trips backwards with 30sec rest between each at 60kg walking FAST
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Sled drag Sunday
7 trips fowards, 7 trips backwards with 30kg for 30 m
Straps/handles around ankles
4 trips forwards, 4 trips backwards with 30sec rest between each at 60kg walking FAST
Crossfit in the hills
Saturday 8th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
yoke walk for 2 sets of 20m @330kg
Farmers for 2 sets of 20m 100kg and 110kg each hand
10min airdyne shit house
242cals
Give 100% or don't bother trying
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
yoke walk for 2 sets of 20m @330kg
Farmers for 2 sets of 20m 100kg and 110kg each hand
10min airdyne shit house
242cals
Give 100% or don't bother trying
Friday, 7 September 2012
CrossFit in Castle Hill
Friday 7th SEPT 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
Speed back squat 8 x 3 @ 60% 30sec rest @ 115kg
Clean high pulls 5 x 3 @ 125kg
GHR x 10
superset
banded kettlebell swings @32kg x 10
by 4 sets, 1min rest between sets
BB walking lunge 20m @80kg
superset
20m backwwards sled drag @ 100kg
PM
3 x 7min amrap with buy ins of double unders, 1km rows and rope climbs
finished with overhead keg toss for about 3 sets of 4 lifts each set
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
Speed back squat 8 x 3 @ 60% 30sec rest @ 115kg
Clean high pulls 5 x 3 @ 125kg
GHR x 10
superset
banded kettlebell swings @32kg x 10
by 4 sets, 1min rest between sets
BB walking lunge 20m @80kg
superset
20m backwwards sled drag @ 100kg
PM
3 x 7min amrap with buy ins of double unders, 1km rows and rope climbs
finished with overhead keg toss for about 3 sets of 4 lifts each set
Wednesday, 5 September 2012
CrossFit in castle Hill
Thursday 6th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
2rm front squat 131.5kg
Max reps @75% -7
5rm bench 131.5kg
Max reps @95%-5
Max reps @90%-7
3 sets max DB bent row @50kg DB
Pretty much 11's across each hand
6 sets rest as needed
Max rep plyo push up
20m short shuttle
1.30,6.00
2. 27, 6.01
3. 28, 5.87
4. 29, 5.88
5. 25, 5.95
6. 34, 5.74
PM
Is RAW
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
2rm front squat 131.5kg
Max reps @75% -7
5rm bench 131.5kg
Max reps @95%-5
Max reps @90%-7
3 sets max DB bent row @50kg DB
Pretty much 11's across each hand
6 sets rest as needed
Max rep plyo push up
20m short shuttle
1.30,6.00
2. 27, 6.01
3. 28, 5.87
4. 29, 5.88
5. 25, 5.95
6. 34, 5.74
PM
Is RAW
Tuesday, 4 September 2012
CrossFit Gold Coast-RAW- CrossFit training programs
Tuesday 4th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Probably the hardest day I've had since that last 30sec by 4 AMRAP WOD last week!!! I seriously feel gooooone, had a splitting headache and felt my pulse in my ears for 20mins after the pm session
AM
3RM rack pull 280kg.
Got 1@290kg
3 sets of 20 supine ring rows with false grip
3rm box jump 109cm (pissy)
AMRAP 8mins
Log clean and press 5 reps @70kg
Ring dips 5 reps
7 rounds
Stones over 1.3m Yoke
110kg a few times
Lapped the 147kg but no successful lifts
PM
This was the pain
5 sets of 2min AMRAPs of 30sec duration. FML
58,65,63,62,59
This was hell
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Probably the hardest day I've had since that last 30sec by 4 AMRAP WOD last week!!! I seriously feel gooooone, had a splitting headache and felt my pulse in my ears for 20mins after the pm session
AM
3RM rack pull 280kg.
Got 1@290kg
3 sets of 20 supine ring rows with false grip
3rm box jump 109cm (pissy)
AMRAP 8mins
Log clean and press 5 reps @70kg
Ring dips 5 reps
7 rounds
Stones over 1.3m Yoke
110kg a few times
Lapped the 147kg but no successful lifts
PM
This was the pain
5 sets of 2min AMRAPs of 30sec duration. FML
58,65,63,62,59
This was hell
Sunday, 2 September 2012
CrossFit in Castle Hill - CrossFit programming
Monday 3rd Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Bench heavy single for the day 144kg
Max bench at 100kg 14, 13.5 then 10
Max was 14 reps
10 sets with 2min rest
3 squats @80%- 152kg
25m sprint
Then
4 sets 12m yoke at 330kg
PM
Snatch triples at 55kg
Then
EMOM
Hang power cleans
Hspu
Then
Log clean and press to 100kg
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
Bench heavy single for the day 144kg
Max bench at 100kg 14, 13.5 then 10
Max was 14 reps
10 sets with 2min rest
3 squats @80%- 152kg
25m sprint
Then
4 sets 12m yoke at 330kg
PM
Snatch triples at 55kg
Then
EMOM
Hang power cleans
Hspu
Then
Log clean and press to 100kg
Boot camps in Castle Hill- Personal trainers at Robina
Sunday 2nd Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
5 by 50m sprints walk back recovery (45ssec)\
slight up hill, on road, self timed
7.58, 7.57, 7.44, 7.76, 7.58
5 rounds for time
5 hang power snatch 60kg
20 double unders
3.56
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
5 by 50m sprints walk back recovery (45ssec)\
slight up hill, on road, self timed
7.58, 7.57, 7.44, 7.76, 7.58
5 rounds for time
5 hang power snatch 60kg
20 double unders
3.56
Saturday, 1 September 2012
Crossfit Gold Coast-CrossFit Castle Hill
Saturday 1st Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
This is for yesterday and today as it is a double post. I was a slack arse yesterday and forgot!!!
Yesterday the 31st
AM
3 by 10min AMRAPs with 1 min rest between each AMRAP.
Row, hspu, T2b 5 rounds and hspu
Du, box jump, ring dip 11 rounds
Farmers bear crawl pull ups run 5 rounds
Late AM
3RM weighted pull up 23.5kg
EMOM 15mins
2 power cleans+ 10 double unders
Started at 100kg finished at 120kg
Today 1st Sept
Strongman qualifiers. Did bare minimum to pass and qualify
Yoke 280kg 10sec for 15m
Log 85kg
Deadlift 200kg
Farmers 95kg for 25m
Noon
4 by 400m with 2min rest aiming for same pace
1.30, 1.29, 1.29, 1.31
3 metcons in increasing intensity
DB g2o
Burpee box
Row
4.55, 4.01, 3.23
PM
Tabata sledge lowest 12 strikes
Tabata burpees lowest 8
Tabata sledge lowest 12 strikes
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
This is for yesterday and today as it is a double post. I was a slack arse yesterday and forgot!!!
Yesterday the 31st
AM
3 by 10min AMRAPs with 1 min rest between each AMRAP.
Row, hspu, T2b 5 rounds and hspu
Du, box jump, ring dip 11 rounds
Farmers bear crawl pull ups run 5 rounds
Late AM
3RM weighted pull up 23.5kg
EMOM 15mins
2 power cleans+ 10 double unders
Started at 100kg finished at 120kg
Today 1st Sept
Strongman qualifiers. Did bare minimum to pass and qualify
Yoke 280kg 10sec for 15m
Log 85kg
Deadlift 200kg
Farmers 95kg for 25m
Noon
4 by 400m with 2min rest aiming for same pace
1.30, 1.29, 1.29, 1.31
3 metcons in increasing intensity
DB g2o
Burpee box
Row
4.55, 4.01, 3.23
PM
Tabata sledge lowest 12 strikes
Tabata burpees lowest 8
Tabata sledge lowest 12 strikes
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