Posts tagged parramatta
Workouts October 3 - October 6
tumblr_omqtxl9hHD1r64bp4o1_500.jpg

Monday

Public Holiday Closed - Enjoy and easy day off or get active and sweaty outdoors.


Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups

A/E2M x 5
5 x Push Press @ add weight from last week

EM x 9
B1/ 10 Seated Arnold Presses
B2/ 10 x BB Bent Over Row
B3/ Rest

C/ CrossFit Team series event 5
AMRAP 10
3-6-9-12-15 etc synchronized burpee box jump-overs
3 synchronized deadlifts 102/70 

*Scale to burpee box step overs and deadlifts to 70/48
https://games.crossfit.com/workouts/teamseries/2017/5
 

Wednesday

Warm Up
Durante Core

A/ Kipping Pull Up
-Active shoulders
- Beat Swing
- Beat swing + Pull
- Band spotted Kip
-Kipping Pull Up
-Butterfly Pull Up

B/ CrossFit team series Event 8
For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

25 minute Cap
https://games.crossfit.com/workouts/teamseries/2017/8 


Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch

A/E2M x 5
5 x Front Squats @ add weight from last week

EM x 9
B1/ 10 x cyclist squats
B2/ 20m Walking lunges
B3/ rest

C/ 21-15-9 Dumbbell snatches 22.5/15
Bar muscle-ups 

*Scale to C2B, Pull Ups or Jumping Pull ups
15 min time cap
 

Friday

A/ 
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

https://games.crossfit.com/workouts/teamseries/2017/7
 

Workouts September 18 - September 24

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups 

+ Strict Ring Muscle Up practice & Demo

A/ For Time
500m Row
400m Run
30 AKB Swings 24/16
20 Burpee Box Overs 24/20
10 Ring Muscle Ups* 
-Rest 3 mins then repeat in reverse order

*24 Min Time Cap
*Scale to Ring pull throughs

Finisher
For Time
100 Alternating Hip Drop and rotations
 

Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ 70% 3RM add weight from last week

EM x 9
B1/ 10 Seated Arnold Presses
B2/ 10 x Banded Face Pulls
B3/ Rest

C/ 8 min
For Time
30-20-10 reps for time of:
Sit-ups
Toes-to-bars
Wall-balls
 

Wednesday

Warm Up
Durante Core

A/ Skills
Double Unders

B/ AMRAP 20
10 Deadlift 110/75
20/15 Cal Bike
10 Shoulder to overhead 60/42.5
30 Double Unders

*Bar should be heavy


Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ 70% 3RM add weight from last week

B1/ DBall KB Front Rack walking Lunges 20 mtrs AHAP
B2/ 10-15 DB Kettlebell Overhead squats

C/ AMREP 7
100 Double KB Clean and Jerks 48/32
Then AMREP Burpees with remaining time
 

Friday

Warm Up
Coaches Choice


A/ “Nibs RANDY”
Partner Hero WOD

For TIme
27 Cal Row each
Then
“Randy”
75 Power Snatches each (partition as required)
then
51 Syncro Sit Ups


 

Testing Week September 4 - September 9


Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups

A/  Testing
500m Row for time
Max effort time trial

B/Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.
 

Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups

A/ Testing
Build to a Push Press 3 RM in 15 mins

B/Testing
“Grace”
For Time
30 Ground to Overhead 61/43kg

5 minute cap
*members to judge and count each other’s reps
https://youtu.be/mqnF7j9coes

Wednesday

Warm Up
Durante Core

A/ Skills
HSPU Kipping technique & refinement
- Ground
-Wall
- Kicking Up into headstand
- Kipping from headstand to wall
 Then
EM x 5
3 x 5 second negative HSPU + Kip Up

B/ 4 RFT
30 Wall Balls 20/14
20/15  Cal Bike

*15 min time cap

Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch

A/ Testing
Build to a Front Squat  3 RM in 15 mins

B/ Testing
For Time
30 Back Squats 60/42.5
20 Squat Cleans
10 Overhead Squats

8 minute time Cap
*Bar starts from ground. No rack

Friday

Warm Up
Coaches Choice
Fun Team game

A/ Partner WOD
AMRAP  24
P1 400m Run
P2 30 Alternating DB Snatches 25/17.5
P3 20 Burpees

For total reps
Can only change once all partners have completed required reps.
 

Workouts July 31 - August 4

Monday

Warm Up
3 Rounds
30 seconds at each
Scapula Pull Up retraction
Ring Rows
Pass Overs
Scapula Push Ups


A/ E2M x 5
5 x Pull Ups @ approx 70% of 3RM
*same weight all sets
OR
5 x 5 second eccentric pull up

B/ EM x 20
a. 8-10 BB Bent over rows supinated grip
b. 8-10/side DB cuban press
c. 8-10 BB Upright row
d. Rest

Tuesday

Warm Up
Barbell Skills
+
Burgener Warm Up

A/ Skill
EM x 5
3 x Heaving Snatch Balance *from the floor building in weight
EM x 5
2 x Hang Snatch *build weight as form allows
EM x 5
1 x Hang Snatch *Build in weight as form allows

Wednesday

Warm Up
Coaches Choice

A/ Partner WOD
E7M x 4
21 Cal Bike
15 Burpee Box overs
9 DB Cleans 50/35

*P1 goes then P2 follows immediately after on bike
*Score is total time of the 4 rounds

Thursday

Warm Up
KB Warm Up
+
10 sit ups & 10 Back extensions

A/  E2M x 5
5 x Deadlift @ approx 80% of 3RM
*same weight all sets

B/ EM x 20
a. 8-10 3 second pause front squats
b. 8-10 DB stiff leg deadlifts
c. 8-10/ side RFE split squats
d. Rest

Friday

Warm Up
Skills
EMOM x 10
a. 8-10 Beat swings *Rings for advanced
b. 15-30 Second Handstand Hold *freestanding/wall facing/ wall/ box

A/ Triple G Chipper
For time:
100 pull-ups* RIng Rows
80 GHD sit-ups *Sit Ups
60 one-legged squats, alternating *to a target
40-cal. row
20 dumbbell push presses 50/35

Time cap: 28 minutes
https://games.crossfit.com/workouts/games/2017#events-details

Saturday

TBA - CrossFit Games Workout
*Teams Workout!!

You don't have to count calories to lose weight

If your goal like most peoples is to look good naked, get through busy work days with energy and to be active with your kids you don't need to worry about count calories. The thought of obsessing over and tracking every last thing you put in your mouth is a daunting thought and more then likely a huge obstacle that's stopping you from changing to a better diet.

Counting calories can be hard, time consuming and wildly inaccurate luckily there is a simpler way to get the results you want. Stick to eating whole unprocessed foods like meats, vegetables, leafy greens, potatoes, beans, fruits, nuts and consume them in the quantities outlined in this Precision Nutrition article http://www.precisionnutrition.com/calorie-control-guide

For women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.

For women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.