Author Archives: B32CF
Friday 24th February – 2012
A. Tall hang power sn, 20/15kg x5; rest 1min x5
B. Bsq @ 30X1, 10reps; rest 90sec x3
C. Prowler push, 120sec constant movement
Post your training notes to comments
Rob M, doing the now (in)famous “Camel” movement drill.
Understanding how your spine is designed to move and practicing drills to move it (eg. like a snake, one vertebrae at a time), leads to the ability to perform & train a greater variety of movements.
Add appropriate strength and conditioning programming with a patient approach and you will get consistent long term improvement.
B32 Twilight Tester
Thanks to everyone who participated in the Twilight Tester. A description of why we tested, why the tests were similar to our Winter Tester and possible insights into what we can all take from this are outlined in the document below. We look fwd getting your feed back. Ask questions and if you want to open this up for discussion i encourage you to do so. Questioning contributes to the evolution of fitness and fitness testing.
Ross
New Classes!
Thursday @ 6:30am-7:15am:
‘Rehab + coffee with Ross’
• Address and manage any injuries you have
• Get some insight into your nutrition/lifestyle
Friday @ 12:30-1:30pm:
‘Kettlebell training with K-Bell’
• Technique and practical strength
• Barefoot and relaxed lifting session
Rachel stepping back in after her world tour!
Wednesday 22nd February – 2012
A1. AMRAP pull up with 15/5% BWT attached; no rest x5
A2. AMRAP strict pull ups; rest 3min x5
B. KB strict press, 5,5,5+; rest 30sec b/t arms
C. Wall balls, 15reps; rest 10 breaths x3
D. 3min double under practice
Post your training notes to comments
Paulie Pops during Saturday’s tester
Tuesday 21st February – 2012
3 Sets:
6 Moderate DL
Row 1min @ 85%
Rest 90sec
+
3 Sets:
6 Moderate FS
1min Stail burpees
Rest 90sec
+
2 Sets:
1min sit ups
30sec side bridge, R
30sec side bridge, L
1min Ball slams
Michal, B32 Coach and IPD client. 86kg Power snatch @ 75kg BWT.
Monday 20th February – 2012
A. Run 10min @ EZ pace
B. 50 TGU, 16/12kg
Post your training notes to comments.
B32 Twilight Tester
Testing
B32 Twilight Test Series…but this time it’s NOT about competition.
Purpose of this event is to get together with other athletes, test yourself against yourself and learn what you need to focus on if balanced fitness is your thing.
Something for everyone is the theme of the next 2 days
· If you’re competing in the CF open: this will be good head game practice, let’s you practice fuelling strategies and will help peak you for the 5 big tests you will be tackling over the next 5 weeks.
· If you’re a B32 group training member or train CF at another gym: the next 2 days are for you to be social and learn some insight into where you sit in balanced fitness.
· If you’re a coach and are curious about some ways to conduct smart testing for balanced fitness then the explanations and insights into what we’re looking at may help you with your training prescriptions for your clients.
Do I have to attend both the Fri & Sat?
· No. Testing over the two days enables a more rounded suite of tests to allow deeper and broader insight as to where you’re at. Can only make the Friday? Great- you’ll still get a whole lot out of coming along to only the Friday evening tests. Plus it’ll be a good excuse to socialise! (Please note the cost of the testing is $20, regardless if you come on either Fri or Sat or both.)
How will I know where I’m at after all this testing?
· A broad analysis of results will be posted in the days following the test series. This will give you insight as to where you’re up to and hopefully some ideas about how to progress & improve.
Ok cool… so… tell me, what ARE the tests?
B32 – Testing
Friday @ 6:00-9:00pm
Test 1. ‘CP battery test’
Part 1.
Power snatch – 8min to find your max
+
Rest 2min EXACTLY
+
Part 2.
8min AMRAP:
Power snatch @ 90% RM
Test 2.
‘AnLE mixed modality test’
FT:
Row 250m
15 KBS, 2/1.5pd
25 Burpees
15 KBS
Row 250m
B32 Testing
Saturday @ 8:00-9:30am
Test 3
Part 1. ‘Pull up capacity test’
AMRAP pull ups in 4min
+
Rest 3min EXACTLY
+
Part 2. ‘CF style tester’
AMRAP 8min:
5 Push press, 45/30kg
25 double unders
Post your results to comments like this:
Test 1.
P1 Highest load + Previous RM
P2. Total reps + any failed attempts
+
Test 2.
Time + how it felt + recovery time
+
Test 3
P1. Total reps
P2. Rounds + reps + your limiter
Friday 17th February – 2012
@ 6am & 12:30pm
A. Kb power snatch, tech; 10min
B. KB strict press, AMRAP 3min/arm; light-moderate load
C. KB bent over row, AMRAP 3min/arm; light-moderate load
+
3 Sets @ EZ pace
50m KB farmers walk
10 Goblet squats
20 sit ups
Rest 20sec
Post your training notes to comments
Test sessions will be posted @ 3pm
‘The Soul Destroyer’
Testing this Friday
–When–
6pm-9pm Friday
8am-9:30am Saturday
–What–
Testing of fitness aspects relating to both CrossFit AND fitness in general.
–Who is this for–
CF open competitors, CrossFit style group training folks (at any level & ability- this is not a competition!)
–Take homes–
Insight into where you sit in fitness and what YOU need to work on to be more balanced in fitness.
–Cost–
$20 for non members (gets you both Friday and Saturday testing)
Vic: this year treated his holiday as a training camp. Stepped back into the gym yesterday and crushed another 7% improvement on his skin folds.
Please note that all class times are as per usual on Friday and Saturday. We highly encourage all group training folk to attend the testing in the pm. This will be a great social time where you can also meet folks from other gyms.
Please email info@b32crossfit.com.au if you have any questions.
Wednesday 15th February – 2012
8min @ 80%:
200m run
8 Pull ups or ring rows
16 Sit ups
+
Rest 3min
+
6min @ 85%:
8 Becks burpees
16 Walking lunges
+
Rest 3min
+
6min @ 90%:
DB PSn, 4/arm
16 Air squats
Post your training notes to comments, include any observations on how you felt increasing the effort input through the session.
Hurtbox: we go there too…
