August, 2012
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Tuesday 21 August
WOD
‘The Bear’
“The Bear” Perform one of each of the following: Power Clean Front Squat Push Press Back Squat Push Press Strategy: Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish. Rinse, repeat. Complete the series of movements seven times per round, and complete a total of five rounds. Once you begin a round, the weight cannot rest on the floor until the round is completed. Rest 3-5 minutes between rounds. The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.
Monday 20 August
Bryn and Blake, muscle ups during ‘NATE’
Skill: GHD Sit Up
WOD
‘Tabata Something Else’
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Compare to June 1st.
Friday 17 August
Back Squat
2 – 2 – 2 – 2 – 2
Then:
20RM with 65% of 2RM
WOD
5 Rounds For time:
15 Push ups
15 T2B
The most dangerous man in American health care…
Read the article here: http://blog.skyvisioncenters.com/?p=491
Thursday 16 August
WOD:
‘NATE’
20min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings (32/24kg)
“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”
-Wayne Gretzky
Wednesday 15 August
Save the date: Saturday 6 October. This is andfits 1 year B-day so we’ll have a party at the Etsebeths place. More details closer to the time.
WOD
15 Min AMRAP
5 Snatches (60/40kg)
10 Med Ball Sit Ups
20 Double Unders
Tuesday 14 August
Team don’t forget there are 2 Saturday morning sessions! 8am and 9am. We go for breakfast and coffee after the 9am session. Its good fun, join us this Saturday!
Strength:
Weighted Ring Dip
5 – 5 – 5 – 5 – 5
WOD:
‘Sir Ed’
*Compare to 20 December
Dont even bother txting or facebooking me asking what the WOD is, I’m not telling Just turn up!
Monday 13 August
Sandy, Aidan and Anya showing of their box jump scars. Remember team ACCURACY is one of the 10 components of fitness that we work to get better at….(: When performing a box jump, aim to land on the middle of the box instead op jumping of the corner of the box. I havent yet come across someone that’s done this to themselves twice. It seems like once you’ve done it once, that’s your turn done, so nothing to worry about for you three! The rest of you with scar-less shins keep jumping like you mean it! Commit to each jump and aim for the middle.
Strength
Front Squat
5 – 5 – 3 – 3 – 1 – 1
WOD
5 Rounds for time:
9 Wall balls
12 Pull ups
2oom Run
Friday 10 August
Strength:
Snatch
20min to fin 1RM
WOD:
5 rounds for time
run 200m with med ball (6/9kg)
15 wall ball (6/9kg)
D5 Creation