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1225 Botany Rd
Mascot NSW 2020
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WODS
May 17, 2012
21-15-9 reps for time of:
L-pull-up 20Kg Weighted back extension
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May 16, 2012
"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
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May 15, 2012
Dumbbell Snatch (one arm - R)s, Dumbbell Snatch (one arm - L)s (2)
CrossFit Games Regional 12.3
Four rounds for time of:
10 One-arm dumbbell snatches (45 / 30 Kgs)
60m Sprint
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May 14, 2012
Overhead Squat 1-1-1-1-1-1-1
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
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May 13, 2012
Rest Day
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May 12, 2012
Deadlifts, Bench Presses, Skin The Cats, Power Snatches
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May 11, 2012
CrossFit Games Regional 12.4
For time: 50 Back squats (65Kg)
40 Pull-ups
30 Shoulder-to-overhead (65Kg)
50 Front squats (45Kg)
40 Pull-ups
30 Shoulder-to-overhead (45Kg)
50 Overhead squats (30Kg)
40 Pull-ups
30 Shoulder-to-overhead (30Kg)
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May 10, 2012
Deadlift 3-3-3-3-3
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May 9, 2012
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 9Kg ball
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May 7, 2012
Bench Press 5-5-5-5-5
As many rounds as possible in 16 mins of:
18 Box Jump (24 in.)s
15 Toes-to-Bars
12 Pull-ups
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FITNESS IN 100 WORDS
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
Greg Glassman
Elite Fitness is something to strive for. Reaching above the ordinary takes commitment. Each step of the journey is hard. Consistently making the effort to be a little better every day is tough. You must be tougher. Try a little harder. Be a little better.
Excellence is an attitude. Settle for nothing less than excellence.
