Strength & Performance Academy

fri 19 March 10

Helzy — Fri, 19 Mar 2010 03:20:26 +0000

Today’s Workout of the Day is:

For time
50 sit-ups
100 double unders
40 flutter kicks (4 count)
75 double unders
30 back extensions
50 double unders
20 knees to elbows
25 double unders
10 v-sits

Post time to comments
________________________________________________

Thur 18 March 10

Helzy — Thu, 18 Mar 2010 05:23:06 +0000

Today’s Workout of the Day is:

Muscle Snatch, 5 sets x 5 reps @ 50%, 55%, 60%, 60%, 60%
Snatch Pull, 5 sets x 3 reps @ 80%, 85%, 90%
Push Jerk, 4 sets x 2 reps @ 80%

Post loads to comments
________________________________________________

A little bit of yesterday's craic!

Wed 17th March 10

Helzy — Wed, 17 Mar 2010 06:16:55 +0000

St Paddy’s Day!! – 7am and 12pm classes only today!

Today’s Workout of the Day is:

For time,
5 Rounds
12 Burpees
2 Shoulder Press (m:60kg,w:40kg)
4 Push Press
6 Push Jerk
12 Press Ups

Post time to comments

______________________________________________

Tues 16 March 10

Helzy — Tue, 16 Mar 2010 05:00:48 +0000

There is NO 12pm class today!

Today’s Workout of the Day is:

Back Squat: 10reps@70%, 8@75%, 6@80%, 4@85%,
superset with Toes to Bar 4 sets x10 reps
Front Squat: 5reps@70%, 5@75%, 5@80%, 4@85%, 3@90%,
superset with Good Mornings using 15kg, 5 sets x 8 reps

Post loads to comments
_______________________________________________

Scot (Team 7), with a lovely catch from his Power Clean

Mon 15 March 10

Helzy — Mon, 15 Mar 2010 05:01:52 +0000

Today’s Workout of the Day is:

Power Snatch, 4 sets x 3 reps @ 80%
Power Clean, 4 sets x 3 reps @ 80%
Shoulder Press, max for the day.

Post loads and thoughts to comments
_____________________________________________

CrossFit Games – is this the 1st year that you’re aware of them? What do you think so far? Post thoughts to comments

elite400 UK & Ireland Games contenders Smut, Mark & David heading over to Mildenhall this weekend for the competition. Helzy will be judging at the event. Have you got the Games buzz yet??

Sun 14 March 10

Helzy — Sun, 14 Mar 2010 08:07:54 +0000

Sunday Reading:

Click on the links below.

The Argument Against Cereal Grains, Part 1www.paleonu.com

The Argument Against Cereal Grains, Part 2www.paleonu.com

The Unofficial CrossFit Joke Bookwww.crossfitwatertown.com

Sat 13 March 10

Helzy — Sat, 13 Mar 2010 05:32:26 +0000

Today’s Workout of the Day is:

Snatch
1-1-1

Clean and Jerk
1-1-1

Post loads to comments
________________________________________________

Eimear & Helz, full-contact air hockey!

Fri 12 March 10

Helzy — Fri, 12 Mar 2010 05:00:44 +0000

Today’s Workout of the Day is:

For time,
4 Rounds,
400m Medicine Ball Run
40 Medicine Ball Walking Lunge
20 Wall Ball

Post time to comments
_______________________________________________

Thur 11 March 10

Helzy — Thu, 11 Mar 2010 05:08:40 +0000

Today’s Workout of the Day is:

2 Position Snatch (High Hang & Floor), 5 sets x 5 reps @ 65%
Clean Shrug 5 sets x 3 reps @ 50% of Deadlift
Snatch Push-Press (Behind the neck), 3 sets x 3 reps @ 100% of Shoulder Press

Post loads to comments
_______________________________________________

Have you used the Open-Gym? How’s that working for you? Post your thoughts to comments.

Our newest piece of essential equipment for the gym

Wed 10 March 10

Helzy — Wed, 10 Mar 2010 05:00:11 +0000

Today’s Workout of the Day is:

‘Helen’
For time,
3 Rounds
400m Run
21 Kettlebell Swings (m:24kg,w:16kg)
12 Pull-Ups

Post time to comments

Compare to 9 Sep 09
_______________________________________________

The Hurlers gather for the post workout team-talk