4 of my AU Rugby alum came by for a extra training session tonight. To make things competitive,I partnered them up, and made it a “triathalon” of events. First up, a race of 40/30/20/10 reps of jumping pullups and pushups.Won by Ari and Dave, in 6:01 Second event was an […]
20 rugby players out tonight for some tabata mayhem. We did 3 intervals, with each six rounds of 4 exercises each. inbetween 12 minute work blocks was 2 minutes rest. goblet squatpushupsjumping lungessit ups db thrusters (single db, alternate sides)V sitsmore thrustersplank holds left arm db snatchright arm db snatchmountain […]
Wow, I feel like class is really on a roll. A bunch of the people from Sunday reviewed O Lifts, then we got down to business. 2 rotations, each 5 stations. One minute at each station without rest, followed by a one minute break. Switch rotations, then repeat . Total […]
Overhead squats5-4-3-2-2-1-1 Squats cleans4×3Focus on getting under the bar and catching in the full squat. I tend to be better at power cleans into front squats, aka the pseudo squat clean. The clean practice emphasised not pulling the bar past the height of the shrug with the arms. . .
CrossFit DC group workout. Snatch and Clean practice, then finished with a smoker. Thrusters (45 or 35lb bar)40/30/20/10 Burpees20/15/10/5 Kettlebell swings (16 or 24 kg.) 40/30/20/10 I had a big class, but maybe none of them will come back after that. Hope Jens video came out to document the mayhem. […]
Special Guest…the evil clown! Amazing how long 6 minutes can feel. Today I put the juijitsu crew through a short but brutal CrossFit session at the end of two hours of grappling. Two people teamed up, continuously counting all reps for a team total. While one was doing a minute […]
Tonights boxing class integrated lots of CrossFit into the session. After the warmup we had a “health break'”of 40/30/20/10 squats with 20/15/10/5 pushups. Main workout consisted of intervals of:heavy bagmitt workkicking padswall ballsprawlskneesmedball situpsducking drills Well, a lot to remember. They worked hard. . .
Bucket anyone? Tonight I put the rugby guys through another version of the six minute interval workout from last Sunday. 5 rounds, each six minutes long with 2 minute rest intervals between. Each round was scored by most complete circuits of: 5 burpees 10 dumbell thrusters 10 pushups 10 jump […]
20 minutes, complete as many rounds as possible of: 10 30 Lb. Dumbell Thrusters10 Pullups I have been slack in blogging this week, having too much fun learning how to use my Mac. Back on track asap. . .