Strength & Performance Academy

Tues 9 March 10

Today’s Workout of the Day is:

Overhead Squat, 8×4 sets @ 60%, 65%, 70%, 75%
Plank 4×30 second hold
Front Squats, 5-5-5-5-4 @ 65%, 70%, 75%, 80%, 85%
Side Plank 5×15 second hold each side

Post what skill you’re working towards from our Levels, plus loads to comments
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March 9th, 2010 | Category: Workout of the Day | Comments (15)

Mon 8 March 10

Today’s Workout of the Day is:

High Hang Clean, 5 sets of 5 @ 70%
Snatch Grip Deadlift, 3 sets of 3 @ 50% of Deadlift
Behind The Neck Split Jerk, 3 sets of 2 @ 80%

Then work on flexibility!!!!!

Post any thoughts to comments
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Team Saturday with some team 7 rejects..

March 8th, 2010 | Category: Workout of the Day | Comments (13)

Sun 7 March 10

Sunday Reading:

Click on the links below.

Break bad eating habits with intermittent fasting -fitnessspotlight.com

Cracking, clicking and popping -eatmoveimprove.com

Deadlift grips -CrossFit West Santa Cruz

March 7th, 2010 | Category: Sunday Reading | Comments (5)

Sat 6 March 10

Today is:

10am – 11am
Skills Training

11am – 12pm
Snatch
1-1-1

Clean & Jerk
1-1-1

During the strength cycle we will be using Saturdays as max testing on the lifts.

Post thoughts on week 1 of this training phase and loads to comments
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March 6th, 2010 | Category: Workout of the Day | Comments (13)

Fri 5 March 10

Today’s Workout of the Day is:

‘Pull, Push, Jump’
For time,
3 Rounds
10 Clean & Jerk (m:60kg,w:40kg)
10 Box Jumps

Post time to comments
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Dialling in Accuracy for wallball

March 5th, 2010 | Category: Workout of the Day | Comments (19)

Thur 4 March 10

Today’s Workout of the Day is:

Hang Power Snatch, 5×3 sets @ 60%, 65%, 70%
Deadlift, 10×3 sets @ 55%, 30 second rest between sets
Push Press 10×3 sets @ 60%, 65%, 70%, superset with Pull-Ups, 5×3 sets or as many as possible

‘Everything I’ve ever done was out of fear of being mediocre.‘
Chet Atkins

Post any thoughts to comments
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March 4th, 2010 | Category: Workout of the Day | Comments (19)

Wed 3 March 10

Today’s Workout of the Day is:

For time,
3 Rounds
30 Wallball
20 Press-Ups
10 Burpees
200 Single-Unders

Post time to comments
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Mud Madness! Can everyone who has put their name forward for March Madness please pay by the end of the week. We need to get the forms away
CrossFit Kinetics

Ryan our friend from CrossFit Kinetics (Canada) in his CF Norn Iron t-shirt

Nice A to G (Ass to Grass) Back Squat

March 3rd, 2010 | Category: Workout of the Day | Comments (13)

Tues 2 March 10

Today’s Workout of the Day is:

Back Squat 3×10, superset with 3×10 High Knees
Front Squat 5×5, superset with 3×10 Back Extensions

Post loads to comments
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The Front Squat

March 2nd, 2010 | Category: Workout of the Day | Comments (21)

Mon 1 March 10

Today’s Workout of the Day is:

2 Position cleans (high hang/knees) 3×5 reps, Rest 60-90secs
Clean pulls (to chest) 3×5 reps, Rest 60-90secs
Shoulder press 3×10 reps, Rest 60-90secs

Post loads and thoughts to comments
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Today is the start of our 6-wk strength cycle. If you missed the 1 rep max lifts over the past weeks you are already at a disadvantage. To get optimum gains from this cycle you cannot afford to be hit & miss with your training.

Please note the change to the Open-Gym hours, 11.30am-3.30pm Mon, Wed & Fri and the stipulations for Open Gym here

World Harmony Run here

Just walking with Sweep minding my own business when I turn to hear someone behind me. There's Andre en route with this torch as part of the European leg of the 2010 World Harmony Run.

March 1st, 2010 | Category: Workout of the Day | Comments (8)