Monday 1st July 2013

Squat Cycle + Lactic Threshold program.
3 week block.

Over the next three weeks, we are moving into a new training block. The aim for this block is to build your lactate threshold- in short help you deal with pain!
You will notice that the met cons will be shorter than the last three week block which was aerobic based. Nothing will be over 15 minutes. I want you to go as hard as you can with every met con, this will be the way to get the best results out of the programming.
“Get comfortable, being uncomfortable”

Your also going to do a squat cycle. This means you will be squatting at least 3 times a week. The reps will be higher than your used to. Stick with the program stay within the given percentages and push yourself hard.
Also make sure you hit the bottom of every squat, no parallel squatting unless its asked for!
The idea being for everyone to smash their old pb back and front squat after this squat cycle.
Strong legs and midline are the key to CrossFit!
Lots of foam rolling and stretching will be needed over the next three weeks!


Monday 1st July 2013
A. Back squat 4×9 @70%

B. 6 intervals of 2mins on, 1min off
5x pull up
10x push up
15x air squats

Saturday 29th June 2013

7 rounds for time
7x ohs 60/40kg
14x kbs 32/24kg
21x double unders

alternating EMOTM FOR 12 mins
Run 200m
6x pistols

Skills class
*Ring Muscle Up

Friday 28th June 2013

10,9,8,7,6,5,4,3,2,1 for time
Power clean 70/50kg

max power clean
*15mins to find max for the day

Thursday 27th June 2013

20 Minute cap
4 Rounds
For time
Run 200m
30 Push-ups
15 Toe to bar

2rm weighted strict chin up
*aim for 5 working sets
5x max strict chin ups
*if needed use lightest band possible

Wednesday 26th June 2013

5min amrap
5 reps Squat Snatches 60/40kg
10 reps Burpees over the Bar
4 min rest
5 min AMRAP
5 reps Squat Snatches 60/40kg
10 reps Burpees over the Bar
4 min rest
3 min AMRAP
5 reps Squat Snatches 60/40kg
10 reps Burpees over the Bar

3×3 Deadlifts
*heavy with good form.

Tuesday 25th June 2013

Awesome effort yesterday everyone.
Tough one!

For time
Row 1000m
50 Box jumps 24/20
30 Pull-ups

4×5 Front Squat
*find 5rm

Monday 24th June 2013

Last week of met cons first.

Where were all you early morning people last week?
We change the class time then you all stay in bed???

As many rounds as possible in 15 minutes
1- Deadlift 60/40kg
1- Power clean
1- Front squat
1- Split jerk

EMOTM for 10mins
3-8x ring dips
3x burpees

Saturday 22nd June 2013

Lots on today!

First tough mudder boot camp!!

Skills session!
Week 2!
Today we are working on
Handstand holds
Handstand push up
Kipping hspu
Handstand walks

8am general class WOD

20min amrap
10x Ring dips
10x Pistols(5x el)
10x Slam balls
10x Burpees heaviest possible
10x cal row

10min to find max set unbroken double unders

Friday 22nd June 2013

How’s your legs……?

For time:
20x Dumbbell Squat Cleans 20kg/10kg
50x Dumbbell Walking Lunges 20kg/10kg
20x Shoulder to Overhead 20kg/10kg

*these are touch and go snatches. Do squat snatches if possible
*snatch portion is not for time, it begins when you have finished the WOD. Take a short rest if needed but don’t stuff around!

Thursday 20th June 2013

I can’t lie, this might hurt a little!…

30min amrap
600m run
10x unbroken back squats 100/60kg
20x unbroken wall balls

*if you break the set you start again.