WORKOUT August 2011
Monday 29th August 2011
REST DAY
Training at REX
REST DAY
Training at REX
Sunday 28th August 2011
Thanks to CFB for this WOD
5 rounds for time of;
400m run
20 x Deadlift (65/45kg)
20 x HR Push Ups
10 x Deadlift
10 x HR Push Ups
REX In House Comp. As there has been so much interest in competing at the Affiliate Cup by you guys, we are going to run a mini In House Comp to select teams. For those that think they may miss out, DON'T WORRY!! we aim to give to give as many the opportunity as possible. More on this shortly.
Thanks to CFB for this WOD
5 rounds for time of;
400m run
20 x Deadlift (65/45kg)
20 x HR Push Ups
10 x Deadlift
10 x HR Push Ups
REX In House Comp. As there has been so much interest in competing at the Affiliate Cup by you guys, we are going to run a mini In House Comp to select teams. For those that think they may miss out, DON'T WORRY!! we aim to give to give as many the opportunity as possible. More on this shortly.
Saturday 27th August 2011
"2011 GAMES WOD"
In pairs complete Elizabeth, Fran, Isabel, Grace, Diane and Karen. One person works one rests. Alternate as required.
"2011 GAMES WOD"
In pairs complete Elizabeth, Fran, Isabel, Grace, Diane and Karen. One person works one rests. Alternate as required.
Friday 26th August 2011
SKILLS:
Muscle Ups
STRENGTH:
SNATCH 4,3,3,2,2,1,1,1
FIGHT GONE BAD has been locked in at CrossFit Perth for 15 October 2011. REX will be supporting this worthwhile event, with all proceeds going to the SAS trust.
SKILLS:
Muscle Ups
STRENGTH:
SNATCH 4,3,3,2,2,1,1,1
FIGHT GONE BAD has been locked in at CrossFit Perth for 15 October 2011. REX will be supporting this worthwhile event, with all proceeds going to the SAS trust.
Thursday 25th August 2011
REST DAY
Training at REX
'BRADLEY'
10 Rounds for time of;
100m Sprint
10 x Pull Ups
100m Sprint
10 x Burpees
Rest 30 seconds between rounds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
REST DAY
Training at REX
'BRADLEY'
10 Rounds for time of;
100m Sprint
10 x Pull Ups
100m Sprint
10 x Burpees
Rest 30 seconds between rounds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
Wednesday 24th August 2011
Complete the following;
10 x 200m Sprints, Rest Ratio 1:2
THEN
5 Rounds For Time of:
5 x HSPU
7 x Pull Ups
9 x Front Squat (50/40kg)
Main Site today Brodie aka Rich Froning Jnr and
results from Bench Mark Tuesday. Well done crew.
Complete the following;
10 x 200m Sprints, Rest Ratio 1:2
THEN
5 Rounds For Time of:
5 x HSPU
7 x Pull Ups
9 x Front Squat (50/40kg)
Main Site today Brodie aka Rich Froning Jnr and
results from Bench Mark Tuesday. Well done crew.
Tuesday 23rd August 2011
"BENCHMARK TUESDAY"
'MORRISON'
50,40,30,20,10 of
Wall Balls (10/6kg)
Box Jumps (24/20 inch)
KB Swing (24/16kg)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
First posted July 4 2011
"BENCHMARK TUESDAY"
'MORRISON'
50,40,30,20,10 of
Wall Balls (10/6kg)
Box Jumps (24/20 inch)
KB Swing (24/16kg)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
First posted July 4 2011
Monday 22nd August 2011
Thanks to Sin City CrossFit for this WOD
'ROBOCOP'
AMRAP 15 mins of
10 x Ground to Overhead (45/30kg)
10 x Bar Facing Burpees
150m Run
Wear a 20lbs Vest!!
FINISHER:
1 min AMRAP Squats
2 min AMRAP Double Unders
Danah(25kg): 3+2 Burp, Mack(10kg): 4+10 Burp, Nick(40kg): 5, Jane(RXD): 3+10 Burp, Sam(RXD): 2+100m, James(25kg): 4+1G2O, G(RXD): 5+5G2O, Chris(RXD): 5, BB(RXD): 5+G2O.
Starting as of this week there will be some slight changes to the programming to better prepare our athletes for competition, whether competing or not. There will also be some additional training for those athletes who are looking at further development after the main WODS each day, but all athletes will be completing the same WODS.
Don't worry guys, everything can still be scaled, dependant on your level and experience and you will still reap the benefits, including development of technique, fitness etc. ENJOY!!
Thanks to Sin City CrossFit for this WOD
'ROBOCOP'
AMRAP 15 mins of
10 x Ground to Overhead (45/30kg)
10 x Bar Facing Burpees
150m Run
Wear a 20lbs Vest!!
FINISHER:
1 min AMRAP Squats
2 min AMRAP Double Unders
Danah(25kg): 3+2 Burp, Mack(10kg): 4+10 Burp, Nick(40kg): 5, Jane(RXD): 3+10 Burp, Sam(RXD): 2+100m, James(25kg): 4+1G2O, G(RXD): 5+5G2O, Chris(RXD): 5, BB(RXD): 5+G2O.
Starting as of this week there will be some slight changes to the programming to better prepare our athletes for competition, whether competing or not. There will also be some additional training for those athletes who are looking at further development after the main WODS each day, but all athletes will be completing the same WODS.
Don't worry guys, everything can still be scaled, dependant on your level and experience and you will still reap the benefits, including development of technique, fitness etc. ENJOY!!
Sunday 21st August 2011
REST DAY
Training at REX
In pairs complete for time:
2km Row
100 x Tyre Flips
100 x T2B
100 x Burpees
100 x Hand release Push Ups
Guys, BARBARA results from earlier this week. Retest in 7 weeks.
REST DAY
Training at REX
In pairs complete for time:
2km Row
100 x Tyre Flips
100 x T2B
100 x Burpees
100 x Hand release Push Ups
Guys, BARBARA results from earlier this week. Retest in 7 weeks.
Saturday 20th August 2011
GYMNASTICS:
Accumulate 5 mins of L Sit practice
THEN
'LINDA - 3 Bars of Death'
10 - 1 of
Deadlift BW1/2
Bench Press BW
Clean 3/4 BW
GYMNASTICS:
Accumulate 5 mins of L Sit practice
THEN
'LINDA - 3 Bars of Death'
10 - 1 of
Deadlift BW1/2
Bench Press BW
Clean 3/4 BW
Friday, 19th August 2011
SKILLS
Kipping HSPU
SKILLS
Kipping HSPU
Thursday, 18th August 2011
AMRAP in 5mins
Wall Climbs
STRENGTH
Within 20mins establish 1RM Deadlift
Check us out meeting Iceland Annie at the 2011 CrossFit Games!!
WELL DONE to all today with the deadlifts. For those that cracked over 200kg great effort guys. Biggest lift - Simon with 250kg, PB by 10kg. AWESOME.....
Simon 250kg, Whity 160kg, Sloany 150kg, Mike 140kg, James 70kg, Andrew 160kg, Liam 60kg, Robbo 205kg
AMRAP in 5mins
Wall Climbs
STRENGTH
Within 20mins establish 1RM Deadlift
Check us out meeting Iceland Annie at the 2011 CrossFit Games!!
WELL DONE to all today with the deadlifts. For those that cracked over 200kg great effort guys. Biggest lift - Simon with 250kg, PB by 10kg. AWESOME.....
Simon 250kg, Whity 160kg, Sloany 150kg, Mike 140kg, James 70kg, Andrew 160kg, Liam 60kg, Robbo 205kg
Wednesday 17th August 2011
REST DAY
Training at REX
AMRAP in 15 mins
10 x Hang Power Cleans 50/35kg
10 x Deadlifts 50/35kg
L Pull Up
REST DAY
Training at REX
AMRAP in 15 mins
10 x Hang Power Cleans 50/35kg
10 x Deadlifts 50/35kg
L Pull Up
Tuesday 16th August 2011
'BENCH MARK TUESDAY'
BARBARA
20 x Pull Ups
30 X Push Ups
40 x Sit Ups
50 x Squats
5 rounds for time with 3 minutes rest between rounds.
People don't forget our first Trigger Point Clinic in Kalgoorlie at the Oasis on the 24th August 2011.
Well done to all those who completed our first bench mark WOD day. Great results and we will retest in approximately 8 weeks.
'BENCH MARK TUESDAY'
BARBARA
20 x Pull Ups
30 X Push Ups
40 x Sit Ups
50 x Squats
5 rounds for time with 3 minutes rest between rounds.
People don't forget our first Trigger Point Clinic in Kalgoorlie at the Oasis on the 24th August 2011.
Well done to all those who completed our first bench mark WOD day. Great results and we will retest in approximately 8 weeks.
Monday 15th August 2011
AMPRAP 20 mins of;
20 x Lateral Jumps
20 x HR Push Ups
10 x Dumbbell Thrusters (20/10kg)
SKILL This Week - Kipping HSPU
AMPRAP 20 mins of;
20 x Lateral Jumps
20 x HR Push Ups
10 x Dumbbell Thrusters (20/10kg)
SKILL This Week - Kipping HSPU
Sunday 14th August 2011
'BULL'
2 Rounds for time of;
200 x DU
50 x OHS (60/40kg)
50 x Pull Ups
1 Mile Run
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
'BULL'
2 Rounds for time of;
200 x DU
50 x OHS (60/40kg)
50 x Pull Ups
1 Mile Run
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Saturday 13th August 2011
REST DAY
Training at REX
STRENGTH:
Snatch Balance 5 x 5
THEN
AMRAP 10 mins of;
10 x Push Press (50/35kg)
5 x Wall Climbs
REST DAY
Training at REX
STRENGTH:
Snatch Balance 5 x 5
THEN
AMRAP 10 mins of;
10 x Push Press (50/35kg)
5 x Wall Climbs
Friday, 12th August 2011
SKILLS
Snatch
SKILLS
Snatch
Thursday 11th August 2011
GYMNASTIC:
5 mins practice Skin the Cat and 5 mins practice of MUPS
THEN
3 Rounds For Time;
20 x KTE
30 x KB Swings (24/20kg)
40 x Box Jumps (24/20 inch)
50 x Squats
TEAM TRAINING: For those interested in competing and looking at being involved in the REX Team, then this is for you. Make sure you approach Brian and speak to him about what it involves.
GYMNASTIC:
5 mins practice Skin the Cat and 5 mins practice of MUPS
THEN
3 Rounds For Time;
20 x KTE
30 x KB Swings (24/20kg)
40 x Box Jumps (24/20 inch)
50 x Squats
TEAM TRAINING: For those interested in competing and looking at being involved in the REX Team, then this is for you. Make sure you approach Brian and speak to him about what it involves.
Wednesday 10th August 2011
For Time:
50,40,30,20,10 Wall Balls (10/6kg)
10,8,6,4,2 Muscle Ups
Complete wall balls then mups, alternating on each
Guy's Friday arvo sessions back to normal as of this Friday the 12th August. That means skills and boot camp up and running. Check out the COMING EVENTS link to see what skills are on this week.
For Time:
50,40,30,20,10 Wall Balls (10/6kg)
10,8,6,4,2 Muscle Ups
Complete wall balls then mups, alternating on each
Guy's Friday arvo sessions back to normal as of this Friday the 12th August. That means skills and boot camp up and running. Check out the COMING EVENTS link to see what skills are on this week.
Tuesday 9th August 2011
REST DAY
Training at REX;
STRENGTH: Strict Press 1,1,1,1,1,1
THEN
Row 4 x 500m efforts. Recover fully between each set. Score equals slowest effort.
REST DAY
Training at REX;
STRENGTH: Strict Press 1,1,1,1,1,1
THEN
Row 4 x 500m efforts. Recover fully between each set. Score equals slowest effort.
Monday 8th August 2011
10 Rounds For Time of:
12 x KTE
12 x Burpees
Traveling today guys. We are leaving Monday night US time arriving Wednesday night Australian time. Looking forward to catching up with everyone.
10 Rounds For Time of:
12 x KTE
12 x Burpees
Traveling today guys. We are leaving Monday night US time arriving Wednesday night Australian time. Looking forward to catching up with everyone.
Sunday 7th August 2011
5 rounds For Time;
3 x Deadlifts
Max Reps HSPU
Rest as required between sets.
Record weight for deadlifts and total HSPU.
Well the US trip is down to its last day. Has been an enjoyable trip with lots of great people encountered along the way. I'm sure you will all get the opportunity to see some of the photos we took. And the best part is all those new things to experience at the gym.....
5 rounds For Time;
3 x Deadlifts
Max Reps HSPU
Rest as required between sets.
Record weight for deadlifts and total HSPU.
Well the US trip is down to its last day. Has been an enjoyable trip with lots of great people encountered along the way. I'm sure you will all get the opportunity to see some of the photos we took. And the best part is all those new things to experience at the gym.....
Saturday 6th August 2011
'FIGHT GONE BAD'
3 rounds of 1 minute work on each exercise. 1 minute rest between rounds.
Wall Ball (8/6kg)
SDHP (35/25kg)
Box Jumps (20 inch)
Push Press (35/25kg)
Calorie Row
'FIGHT GONE BAD'
3 rounds of 1 minute work on each exercise. 1 minute rest between rounds.
Wall Ball (8/6kg)
SDHP (35/25kg)
Box Jumps (20 inch)
Push Press (35/25kg)
Calorie Row
Friday 5th August 2011
REST DAY
Training at REX
SKILLS: HSPU Then complete 30 x HSPU for time.
Thanks to the guys at SinCity CrossFit for letting me WOD with them today. Great box!!
REST DAY
Training at REX
SKILLS: HSPU Then complete 30 x HSPU for time.
Thanks to the guys at SinCity CrossFit for letting me WOD with them today. Great box!!
Thursday 4th August 2011
CARDIO:
2.4km Run
THEN:
21,15,9 of
Overhead Squat (60/40kg)
Chest to Bar Pull Ups
Thanks to Dusty and Anneke for their hospitality today at CrossFit Temecula South. Looking forward to catching up with the guys again and if you are ever in Temecula (Great part of California) make sure you drop in and say Hi.
CARDIO:
2.4km Run
THEN:
21,15,9 of
Overhead Squat (60/40kg)
Chest to Bar Pull Ups
Thanks to Dusty and Anneke for their hospitality today at CrossFit Temecula South. Looking forward to catching up with the guys again and if you are ever in Temecula (Great part of California) make sure you drop in and say Hi.
Wednesday 3rd August 2011
For Time:
30 x Cal Row
30 x Thrusters (45/30kg)
3 x Rope Ascents (Scaled 30 x Pull Ups & 30 x Dips)
30 x KB Swings (24/20kg)
20 x Cal Row
20 x Thrusters
2 x Rope Ascents (Scaled 20 x Pull Ups & 20 x Dips)
20 x KB Swings
10 x Cal Row
10 x Thrusters
1 x Rope Ascent (Scaled 10 x Pull Ups & 10 x Dips)
10 x KB Swings
For Time:
30 x Cal Row
30 x Thrusters (45/30kg)
3 x Rope Ascents (Scaled 30 x Pull Ups & 30 x Dips)
30 x KB Swings (24/20kg)
20 x Cal Row
20 x Thrusters
2 x Rope Ascents (Scaled 20 x Pull Ups & 20 x Dips)
20 x KB Swings
10 x Cal Row
10 x Thrusters
1 x Rope Ascent (Scaled 10 x Pull Ups & 10 x Dips)
10 x KB Swings
Tuesday 2nd August 2011
For Time:
10,8,6,4,2 Power Cleans (60/40kg)
2,4,6,8,10 HSPU
Thanks very much to Mrs BURGENER and Coach B for their hospitality over the last week. Spent a very enjoyable time yesterday training at 'Mike's Gym' and then going out to dinner with them, their son Cody and Donna and Matt from MAD CrossFit - New Zealand. Can this get any better.
For Time:
10,8,6,4,2 Power Cleans (60/40kg)
2,4,6,8,10 HSPU
Thanks very much to Mrs BURGENER and Coach B for their hospitality over the last week. Spent a very enjoyable time yesterday training at 'Mike's Gym' and then going out to dinner with them, their son Cody and Donna and Matt from MAD CrossFit - New Zealand. Can this get any better.
Monday 1st August 2011
REST DAY
Training at REX:
Row 2 km
50 x Wall Balls (8/6kg)
Row 1km
35 x Wall Balls
Row 500m
20 x Wall Balls
Well the 2011 CrossFit Games are over for another year. Well done to Annie and Rich who took out the fittest male and female on the planet. SXF finished 25th overall in the teams comp and all Aussies did extremely well finishing high in the rankings.
A great three days of competition and it was amazing to see the growth of the CrossFit community with the amount of people spectating. Can only get bigger and better.
REST DAY
Training at REX:
Row 2 km
50 x Wall Balls (8/6kg)
Row 1km
35 x Wall Balls
Row 500m
20 x Wall Balls
Well the 2011 CrossFit Games are over for another year. Well done to Annie and Rich who took out the fittest male and female on the planet. SXF finished 25th overall in the teams comp and all Aussies did extremely well finishing high in the rankings.
A great three days of competition and it was amazing to see the growth of the CrossFit community with the amount of people spectating. Can only get bigger and better.
