B32 CROSSFIT

Saturday 28th January – 2012

B32CF — Fri, 27 Jan 2012 09:00:05 +0000

**@ 7am only**

5 Sets:
Row – 30sec build to 95%
Rest 3min
+
20min – Pad work

Post notes on pad work and distances to comments

Friday 27th January – 2012

B32CF — Thu, 26 Jan 2012 09:00:02 +0000

A. Heels elevated Bsq @ 5010, 8,8,6,6; rest 2min
B. BB bent over row @ 3010, 8-10; rest 2min x4
C. Reverse sled drag, toe-heel action; 30-45sec constant movement; rest as needed x5

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Please note: Saturday training is @ 7am

Only those that have tried her know what this picture stirs up inside!

Australia Day

B32CF — Wed, 25 Jan 2012 09:00:23 +0000

B32 will be closed on Australia Day.

Can you relate to THIS? then get outside. Breath. Rebalance. Enjoy being away from the gym.

Group training over the long wkd:
Friday 27th – 6am and 6pm
Saturday 28th – 7am only
Monday – 6am, 12:30pm and 6pm

Brendan getting in some superset work before his knee opp.

Wednesday 25th January – 2012

B32CF — Tue, 24 Jan 2012 09:00:49 +0000

8min @ 70-80% effort*:
5 Hang power snatch, 30/20
Run 200m
5 Burpees (no jump)
+
Rest 5min
+
8min @ 70-80% effort*:
5/3 Toes to bar
10 Double unders
5 Squats

*Note this effort is lower than an Aerobic Power (AP) or Maximal Aerobic Power (MAP) effort. Should feel like you’re breathing relatively high but holding back from redlining.

Post your training notes and rounds to comments

Tuesday 24th January – 2012

B32CF — Mon, 23 Jan 2012 09:00:40 +0000

5 Sets @ 50% effort:
2 Tall squat clean
3 Front squat
Rest 90sec
+
Kipping pull up practice – 5min
+
AMRAP 10min:
5 tough thrusters
5 Strict chin ups

Post your loads, notes and rounds to comments

Sammy grinding through some high time under tension (TUT) sumo deadlift.

Monday 23rd January – 2012

B32CF — Sun, 22 Jan 2012 09:00:30 +0000

A1. Sumo DL @ 4112, 5-8; rest 2min x4
A2. Rack dips @ 3010, 5-8; rest 2min x4
B1. Good-morning @ 2222, x15 @ 20/15kg; rest 1min x3
B2. Close stance push ups, amrap; rest 1min x3

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Jusso

Saturday 21st January – 2012

B32CF — Fri, 20 Jan 2012 09:10:00 +0000

FT:
15 Push press @ 40/25kg
25 KBS @ 1.5/1pd
Run 600m
25 KBS @ 1.5/1pd
15 Push press @ 40/25kg

Post your time to comments

Friday 20th January – 2012

B32CF — Thu, 19 Jan 2012 09:00:36 +0000

A. Heels elevated Bsq @ 5010, 10,10,8,8; rest 2min
B. BB upright row @ 3010, 8-10; rest 2min x4
C. Glute-Med; bum burners – 1min/leg x3

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Harder CF style session tomorrow

MV: going after the Russian KBS

Thursday 19th January – 2012

B32CF — Wed, 18 Jan 2012 09:00:01 +0000

A. 30min KB skill work; barefoot
B. Airdyne – 30sec build; rest 3min x3

Post your training notes and distances to comments

Angus: Back Squat

How alive am i?
The Cultivation of Quality of Life, Longevity, and Practical Fitness; Enhancement of Survivability and the Performance Envelope Under Extreme Conditions; and Development of Intrinsic Human Values and Consciousness of Well-Being. All of these manifold qualities are just different facets to the same question when examined from the organism’s perspective: How Alive Am I? – James Autio

Wednesday 18th January – 2012

B32CF — Tue, 17 Jan 2012 09:00:42 +0000

A. 10min Double under practice @ Z1
B. 25 sit ups + 250m row: 10min @ Z2
C. 200 walking lunges; controlled
D. Powell raise @ 3010, 12-15/arm x2

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