CrossFit Dynamics

Sun 050709

"Badger"

Complete three rounds for time of:

45kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

Sat Rest Day - Group session

For Time;

75 squat cleans 60/20kg

3 min recovery

For time;

75 KB swings 32/20kg

3 min recovery

For time (per run)

3 x 400m runs

Post individual times for each task and weights used to comments

Friday 030709

3 Rounds for time;

50 Squats

50 Pushups

50 Situps

50 Double Unders

Post time to comments

Thurs 020709

Run 10km

Post time to comments.

Weds 010709

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

 

Tues 300609

Rest day

 

Luc Atkins bringing CrossFit to the Mt Yasur Volcano, Tanna Island, Vanuatu.

If your planning on attending our Saturday Class please email cfdcrossfit@live.com no later than COB Weds. Due to winter our sessions will only go ahead if numbers permit so get in early to reserve your spot. A confirmation email will go out on the Friday afternoon beforehand.

The 2 week fire starter

FITTER, FASTER, STRONGER!

Mon 150609 - 25 Burpees, 30 situps, 2.4km run, 25 burpees, 30 situps.

Tues 160609 - 21-15-9 reps of: MB Cleans, Pushups, Pullups, MB thrusters.

Weds 170609 - 5 rounds for time of: 400m Run, 50 Situps, 30 Squats.

Thurs 180609 - Rest Day

Fri 190609 - 5 Rounds for max reps of - Pushups, Pullups.

Sat 200609 - 4 rounds each for time of 800m Run.

Sun 210609 - 100 Burpees for time

Mon 220609 - Rest Day.

Tues 230609 -  3 Rounds for time of: 21 Squats, 21 Situps, 21 Box Jumps, 21 Back Extensions.

Weds 240609 - For time - 100 Pushups, 100 Pullups.

Thurs 250609 - As many rounds in 20mins of: 400m Run, 50 Squats.

Fri 260609 - Rest Day.

Sat 270609 - 4 Rounds for time: 21 DB Swings (20kg), 21 Pullups, 21 Pushups.

Sun 280609 - 5 Rounds of: 50 Double Unders, 20 Burpees.

Mon 290609 - Run 5km.

Post your results from each days WOD to comments, your 5km run time will improve in these 2 short weeks!

Sun 140609

Rest Day

So I'm going to post a 2 week session plan to keep you all training for the next 2 weeks while im away.
 
If you havent been training this 2 week plan will be a great opportunity for you to get back into it. Remember, in winter your body burns more calories.
 
Its time to get motivated, no more excuses and no more complaining that you just cant seem to get results. I have heard all of the excuses in my time as a fitness trainer and there hasnt been one yet that has held any weight with me whatsoever. There is no excuse to not training and there is no excuse to not being healthy and in shape. With everything in life there are sacrifices and there are benefits, nothing is easy in life so why would you think training is any different?
 
Training is hard, it sucks, it hurts and its always a shitty option compared to sitting and watching TV in a warm house. But it is an option and its YOUR choice on which path you take. Me personally? I get a massive kick out of training my ass off in the cold and looking at people driving past with their carloads full of take away food and their shitty lifestyles. Should you and I have the right to feel that we are better than these people? We're physically superior, we're healthy, we'll live longer, we're more confident, we're happier, less stressed and our chances of dying early because of living a sedentary lifestyle are pretty much zero. you tell me and ask yourself which side of the coin you want live on?
 
This is what CrossFit is all about, we aim to be fitter, faster and stronger than what we were yesterday and tomorrow will never be as good as the workout we do the day after!
 
If you have been sitting back and reading these emails, checking the site and telling yourself you will start next week or next month, now is the time to get started!!! Take these next two weeks to get into training. Start at your level and work to your pace, dont worry about what other people are doing, work for yourself and your own goals.
 

Sat 130609

For Time;

20 burpees

20 situps

20 burpees

20 situps

20 burpees

20 situps

20 burpees

20 situps

20 burpees

20 situps

Post time to comments

Fri 120609

Run 5km