Strength:
OMEM for 10 mins
3 x Back Squats @85%
Gymnastics:
3 rds -
Beg 3/Int 5/Adv 7
Strict Pull Ups
Strict Ring Dips
Strict HSPU's
Wod:
12 min AMRAP
25 x Abmat Situps
5 x Squat Cleans (80/45kg)
Row 250m
Sunday, 7 October 2012
Monday 8 October
Strength:
OMEM for 10 mins
3 x Back Squats @85%
Gymnastics:
3 rds -
Beg 3/Int 5/Adv 7
Strict Pull Ups
Strict Ring Dips
Strict HSPU's
Wod:
12 min AMRAP
25 x Abmat Situps
5 x Squat Cleans (80/45kg)
Row 250m
Saturday, 6 October 2012
DWF Trials Results
TAFS
We have had a pretty gruelling week and I have to say I am massively proud of everyone who has had a crack at the Wods from those just wanting to workout to those with aspirations of competing at the DWF Games 2012.
Over the course of the week we have tested all the key principles of CrossFit. Not 12 months ago would each element of these WODS have been a WOD on their own but they would have tested our fitness to the limit. It is a testament to how far we as a gym have progressed to be able to fire these WODS out in under an hour with no real drop of in performance.
We still have a couple of guys who are going to try the WODs out next week. I will be withdrawing from the reckonings should anyone (Alex Kane noteably) come in with a claim for a place. Steve and Macca as far as I'm aware have also withdrawn leaving us with the final line ups being:
AFS Team 1
Davey Boy Millings
Adam Midwinter
Chris "Gibbo" Gibbs
Jamie Martin -(Injury permitting)
AFS Team 2
Gareth (G-Unit) Millings
Dave Allen
Chris (The Oak) Grant
Tom Appleton
The ladies field will be confirmed next week with Tara, Laura and Cally completing the WODs
Conclusion:
Although many will see this as an A and B team the results were amazingly tight. 5 seconds covered the run/row. 10kg's separated the CFT and 4 reps covered positions 2-6 on the final WOD. Both teams have every base covered and I would be very surprised if we didn't finish extremely close when the dust settles on the 3&4 November.
Training over the next 3 weeks will be focusing on a few of the weaknesses (not many) picked up over the last week. We will hit it hard engine wise for the next 3 weeks with the final week tapering off for competition time.
Great Job TAFS
Lets get on it for 4 more weeks
Results Breakdown:
https://docs.google.com/spreadsheet/ccc?key=0Aolu_2uRLJ7_dFpPUkRsMy1FdlJJOC1vc3hoMWctOHc
We have had a pretty gruelling week and I have to say I am massively proud of everyone who has had a crack at the Wods from those just wanting to workout to those with aspirations of competing at the DWF Games 2012.
Over the course of the week we have tested all the key principles of CrossFit. Not 12 months ago would each element of these WODS have been a WOD on their own but they would have tested our fitness to the limit. It is a testament to how far we as a gym have progressed to be able to fire these WODS out in under an hour with no real drop of in performance.
We still have a couple of guys who are going to try the WODs out next week. I will be withdrawing from the reckonings should anyone (Alex Kane noteably) come in with a claim for a place. Steve and Macca as far as I'm aware have also withdrawn leaving us with the final line ups being:
AFS Team 1
Davey Boy Millings
Adam Midwinter
Chris "Gibbo" Gibbs
Jamie Martin -(Injury permitting)
AFS Team 2
Gareth (G-Unit) Millings
Dave Allen
Chris (The Oak) Grant
Tom Appleton
The ladies field will be confirmed next week with Tara, Laura and Cally completing the WODs
Conclusion:
Although many will see this as an A and B team the results were amazingly tight. 5 seconds covered the run/row. 10kg's separated the CFT and 4 reps covered positions 2-6 on the final WOD. Both teams have every base covered and I would be very surprised if we didn't finish extremely close when the dust settles on the 3&4 November.
Training over the next 3 weeks will be focusing on a few of the weaknesses (not many) picked up over the last week. We will hit it hard engine wise for the next 3 weeks with the final week tapering off for competition time.
Great Job TAFS
Lets get on it for 4 more weeks
Results Breakdown:
https://docs.google.com/spreadsheet/ccc?key=0Aolu_2uRLJ7_dFpPUkRsMy1FdlJJOC1vc3hoMWctOHc
Friday, 5 October 2012
Saturday 6 October
WOD 3
Buy In: 50 Unbroken DU
10-9-8-7-6-5-4-3-2-1
75kg Thrusters
C2B Pull Ups
Cash Out: 50 Unbroken DU
N.B No push presses on the thrusters. Feet remain stationary throughout.
Buy In: 50 Unbroken DU
10-9-8-7-6-5-4-3-2-1
75kg Thrusters
C2B Pull Ups
Cash Out: 50 Unbroken DU
N.B No push presses on the thrusters. Feet remain stationary throughout.
Thursday, 4 October 2012
Friday 5 October
Strength:
Kneeling Squats
5-5-5-5-5
Wod:
Fight Gone Bad
3 rds of 1 minute per exercise of:
Wall balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row
Kneeling Squats
5-5-5-5-5
Wod:
Fight Gone Bad
3 rds of 1 minute per exercise of:
Wall balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row
Thursday 4 October
Strength:
5-5-3-3-1
Split Jerk
Wod:
5rds
10 x Snatch Grip Deadlift
5 x Power Snatch
3 x Overhead Squats
30 second Overhead Hold
Rest 30secs
5-5-3-3-1
Split Jerk
Wod:
5rds
10 x Snatch Grip Deadlift
5 x Power Snatch
3 x Overhead Squats
30 second Overhead Hold
Rest 30secs
Results:
Tuesday, 2 October 2012
WEDNESDAY 3 OCTOBER
Strength:
In a 15min time cap complete the CrossFit Total 2:
1rm Clean
1rm Bench press
1rm OHS
Rest 10mins
2 Rds:
row 500m
run 400m
Wod:
12min AMRAP
5 x Snatch (squat position must be reached) 50/35
25 x Double Unders
1 x Rope Climb
In a 15min time cap complete the CrossFit Total 2:
1rm Clean
1rm Bench press
1rm OHS
Rest 10mins
2 Rds:
row 500m
run 400m
Wod:
12min AMRAP
5 x Snatch (squat position must be reached) 50/35
25 x Double Unders
1 x Rope Climb
Monday, 1 October 2012
Tuesday 2 October
Warm Up:
2000m Row steady pace
Then:
Burgenor Warm Up
Use 60% 1rm Snatch for the High Hang & Mid Thigh Snatch.
Wod:
3rds
Run 400m
15 Turkish Get Ups (16/12)
20 Wall Balls
2000m Row steady pace
Then:
Burgenor Warm Up
Use 60% 1rm Snatch for the High Hang & Mid Thigh Snatch.
Wod:
3rds
Run 400m
15 Turkish Get Ups (16/12)
20 Wall Balls
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