Blog Archives
Wednesday 18th April – 2012
10-15min Run @ EZ pace
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10-15min @ EZ – Mod pace:
3 Light TGU/arm
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3-5 Sets @ Moderate pace:
1min Single skips
1min Russian step ups
1min Anchored sit ups
Coaching notes:
Why 10-15min? If you didn’t do this last week, be smart about the volume you select. Perhaps more is not more.
Post your training notes to comments
Even the Fit can be Fitter.
Darren Shaw, CrossFit Ignite Sydney
The test:
FT: Row 500m
-Rest 90sec-
FT: Row 500m
The result:
Quick times but with a differential that can be trained to improve.
Tuesday 17th April – 2012
A. Power clean & push jerk practice, 7min
B. Mid hang squat clean practice, 7min
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3 Sets:
Row 1min @ 90%
rest 5min
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–Rest 3min–
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3 Sets:
Row 1min @ 90%
Rest 5min
Post your training notes to comments
J. Getting in some Z1 erg time in the sun.
Saturday 14th April – 2012
In pairs, alternating between work and rest*, each person performs:
5 Sets @ 80% aerobic effort:
10 Step down Box jumps
12 Becks burpees
12 Hard row strokes
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Rest 5min
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5 Sets @ 80% aerobic effort:
15 Squats
10 Push ups
Run 100m
*1 person works while the other rests
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Banana Goatie:
Un pasteurised goats milk
Organic banana
Raw organic cashews
Cinnamon
Friday 13th April – 2012
-Ladies-
A1. 1+1/4 FS @ 4111, 6reps, SLPS; rest 10sec
A2. AMRAP Ring rows; rest 3min x4
B. Airdyne or run, 20sec @ 100%; rest 2:45-3:15 x4-5
-Gents-
A1. FS @ 30X1, 4-5reps; rest 20sec x5
A2. AMRAP pull ups (-3); rest 3min x5
B. Airdyne, 15sec @ 95-97%; rest 3min x4-5
*any lads who struggled with chest position, knees coming in or had issues with confidence in bottom of squat can do this over the next few weeks.
Post your training notes to comments
Sleepy time! Quality sleep begins with evening shut down rituals. How well you switch off at the end of the day is a vital aspect to the daily energy cycle.
News!
Please note: That due to a lack of interest the Friday lunchtime class has been put on hold till further notice. To express interest in getting this class back please email info@b32crossfit.com.au
Wednesday 11th April – 2012
10min Run @ EZ pace
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10min @ EZ – Mod pace:
3 Light TGU/arm
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10min @ Moderate pace:
1min single skips
30sec side bridge/side
Post your training notes to comments
“Strength is not a single fundamental fitness factor like cardiovascular endurance, as is often implied… the exquisite complexity of strength (necessitates) an understanding of the biomechanics, functional anatomy and physiology of the human movement system… to prevent from devising sport specific training programmes based on deficient traditional schedules which may have ignored the nuances of the different types of strength and the specificity of training for a given sport and individual.” -Siff, 2004
A little mid HSPU distraction
New Heights
Erin is one of our IPT clients who has experienced more than just fat loss on her health and fitness journey. The photo below is of her on her recent trek in Nepal. A photo (and a journey) representing all that can be achieved with commitment, ownership and dedication to outcomes.
Anyone who’s lost many kilos in fat and created outstanding changes in health will understand what a long and patient process it is.
How has Erin achieved this massive health transformation?
The magic all started with her making the decision to own and take charge of her outcomes. The flow on from this decision created her change. A truly exciting and rewarding experience to witness, this is one of the many reasons I and many other health professionals do what we do.
From Erin, yesterday:
“Hey there. Just a quick email to let you know that I’m back and in one piece, and to say thanks for helping me make this happen. It was much harder than I expected based on the sales pitch but, at the same time, everything I had trained for. At the end of the day, I just kept putting one foot in front of the other, sucking it up and getting through the not-so-pleasant bits as quickly as I could. I’m glad I just did it and didn’t think too much about it before signing up – if I’d have known how hard it would be, I may not have gone. One blister was about the worst of it, physically. Muscles all pulled up great, achilles behaved itself and, while I did fall on my arse three times, the worst that happened was me being momentarily surprised to find myself there.”
Erin, a huge and warm congratulations to you, and a grateful thankyou for demonstrating to others that with commitment this sort of change is achievable.
We’re honored to be a part of your journey and the magic of your transformation.
Ross and the B32 Family.
Everest is the tiny-looking peak to the right of Erin’s shoulder.
B32 2.0
You may have noticed some slight changes in our website these past few days.
In particular, B32 CrossFit is now B32 Athletics.
After over three years as a CrossFit affiliate, B32 has evolved into something much more encompassing than we feel the CrossFit title conveys.
The community that you have all helped to build and shape, as well as the perspective and B32 Ethos (including the breadth and depth of services we provide) are much more than just a daily workout.
We have had the privilege of working with many amazing clients, great coaches and health professionals, all of whom have helped us to realise and evolve the vision we have for the direction of B32.
Our vision is to
Empower others to take control of their journey & discover a more fulfilling life through health & fitness
… and we feel that the name B32 Athletics more appropriately represents that vision.
It is with great excitement that we take on the next part of the journey.
Yours in health,
Ross.
Detach
Mark Sisson – with some words on detaching yourself from the outcome . Profound and powerful experiences are enjoyed if you choose to accept these frameworks in fitness and in life. Thanks to Rachel for passing this on.
‘By detaching yourself from the outcome – whether by ignoring it completely, or by not letting it define your self-worth or the worth of the activity – you are free to acknowledge, experience, and enjoy the full spectrum of spacial/temporal/sensory moments that life can offer. In sheer economic terms, you’re getting more (enjoyment, satisfaction, experience) for your money when you detach yourself from the outcome.’
We’re often so hell bent on getting across the river that we miss all the interesting things that float down the stream.
Friday 23rd March – 2012
A. Bsq @ 30X1, 5,5,5 same load per set; rest 4min
B. Power sn cluster @ 80% effort, 1.1.1.1.1; rest 3min x3
C. 30m Band sprint ALL OUT; rest 3min x3
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There was some good discussion in yesterdays comments section on excess protein and kidney function. If you missed it check it out here
Surls
Wednesday 21st March – 2012
A. Ladies. 5sec negative pronated pull, Find your 1RM
A. Gents. Chin up, Find your 1RM
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5 Sets @ 85% aerobic effort:
10 Goblet squats
10 KB Swings
Run 300m
Rest 1:1
Post your training notes to comments
Ergs
