Tuesday 25/1/11

Strength day at IWCF
Back Squat
3x5
Shoulder Press
3x5
PowerClean
5x3

7AM SESSION ONLY TOMORROW FOR AUSTRALIA DAY

A CrossFit Athlete
by Alycia from CrossFit Aspire

If someone asked you today “Who are you?”, what would you say?

Would you say that you are a devoted spouse, a loving child, a motivated employee, an exceptional parent, a good friend?

Would you say that you are an athlete?

It might not be the first thing that comes to mind, but it’s certainly true. Why? Because…

Athletes have focused goals.

Athletes have teammates and camraderie.

Athletes train hard, even when they don’t feel like it.

Athletes sometimes feel sore, broken down, and come back for more.

Athletes don’t make excuses.

Athletes compete against one another, and against themselves.

Athletes track their progress.

Athletes have coaches to guide and correct them.

Athletes understand what they are doing, and why they are doing it.

Athletes know the value of nutrition, recovery and sleep.

Athletes have an emotional connection to their sport; they feel anxious, scared, excited, happy, proud and sometimes defeated.

Athletes (the good ones) try their hardest at every practice and in every game.

Athletes are never satisfied. They can always be stronger, faster, better.

You are an athlete.

CrossFit is your sport.

Monday 24/1/11

WOD 1
15 Toes to bar
10 burpees
15 box jumps (20 inch)
30 double unders
(3min rest rounds)
WOD 2
10 KB Swings (24kg/16kg)
10 Thrusters (40kg/30kg)
15 pushups
200m row
(3min rest bewteen rounds)
Goal is to have all sets at the same time
400m walk between WOD1 & WOD2

CrossFit Gosford on Sunday

Saturday 22/1/11

Meet at South Coogee
500m warm up jog
3 x 210 steps (South Coogee)
500m slow jog
Boxing drills
Swim
Coffee / Eat
Enjoy

Friday 21/1/11

Snatch
1-1-1-1-1-1-1

Thursday 20/1/11

Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).

1 minute rest in between rounds.

Wednesday 19/1/11

CrossFit Total
Max effort / weight for:
Back Squat
Deadlift
Shoulder Press

Tuesday 18/1/11

As many rounds as possible in 12 minutes of: 5 Handstand Push-ups 10 Squat Cleans (70kg/45kg) 15 Knees-to-elbows 20 Double Unders