Steve has developed a weight loss and muscle toning program for me which I have followed now for 16 weeks. During the training sessions, Steve constantly motivates me to give 100% and makes me remember why I am doing this. Steve has helped me feel comfortable about exercising and gives me the confidence I need to do the exercises correctly and safely. Steve's encouragement and motivation has enabled me to preserver and stick with my training program.
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As many rounds in 20 min of:
4 Deadlift BW 1/2
8 Burpee
Post time to comments.
Tuesday 290909
Posted on September 29, 2009 by admin. Filed under Crossfit Workouts
Rest Day
At CFX
10, 100m sprints.
Rest is time it takes to walk back to start.
Post times for each 100 to comments.
Monday 280909
Posted on September 28, 2009 by admin. Filed under Crossfit Workouts
3 rounds for time of:
3 rounds of “Cindy”
50 double unders
Post time to comments.
Sunday 270909
Posted on September 27, 2009 by admin. Filed under Crossfit Workouts
21-15-9 for time:
KB Clean & Press 24kg
KB Swing 24kg
1 Leg squat
Post time to comments.
Saturday 260909
Posted on September 26, 2009 by admin. Filed under Crossfit Workouts
Five rounds for time of:
9 Walking lunge OH lunge 40kg
12 Thrusters 40kg
15 SDHP 40kg
Run 250m
Post time to comments.
Friday 250909
Posted on September 25, 2009 by admin. Filed under Crossfit Workouts
Rest Day
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pullups
50 KB Swing
50 Lunges
50 KTE
50 Push Press
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Unders
Post time to comments.
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Thursday 240909
Posted on September 24, 2009 by admin. Filed under Crossfit Workouts
Complete as many rounds as you can in 20 minutes of:
200m run
30 Double unders
10 Pull ups
Post rounds completed to comments.
What About Abs?
What kind of fitness program doesn’t do abs? The answer: A fitness program that is concerned with helping people to achieve functional fitness.
What Coach Glassman meant when he made this statement is that CrossFit [...]
Wednesday 230909
Posted on September 23, 2009 by admin. Filed under Crossfit Workouts
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Click on picture to enlarge
Tuesday 220909
Posted on September 22, 2009 by admin. Filed under Crossfit Workouts
“Kelly”
5 rounds for time of:
Run 400m
30 Box jumps 60cm
30 Wall ball 10kg
Check the website in the morning, if it is raining the session will be at the gym.
Post time to comments.
Click on picture to enlarge
A BIG happy birthday to Karen Everett
Monday 210909
Posted on September 21, 2009 by admin. Filed under Crossfit Workouts
Rest Day
At CFX
CrossFit Football
Thursday 170909
7 rounds for time of:
3 Push Jerks or Split Jerks 70kg
6 Pull Ups
9 Push Ups
Post time to comments.
A Theoretical Heirarchy of Development
A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics,
weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, [...]
