Fitness Blog

What's goin' on at AJ CrossFit?

Click on a link for the latest news on upcoming events:-

* Social events *Run Club events *Community events *CrossFit comp events

The Rotary Fun Run is on Sunday 27th May 2012, at the Athletics Stadium, University of Queensland, St Lucia. For those running we are car pooling from the box at 6.50 am for a 7 am departure.

___________________________________________________________________________________ Camp Hill State School Fit Kids Community Fun Run Walk is on again on Sunday 17th June 2012 - enter here . AJ Crossfit is a major sponsor and supporter of this event so join us for this great event.

_________________________________________________________________________________________

Rest Day - Sunday 27-5-12

 

 

"Killing The Fat Man: Episode 9"

"Killing The Fat Man: Episode 10"

 

 

Workout of the Day - Saturday 26-5-2012

WOD 1 - Strength

• Snatch

       3-3-3-3

 

WOD 2. - Conditioning

“Annie”

For time:

50-40-30-20-10

• Double-unders
• Sit-ups

  

Run Club - Saturday 26/5/12 - Shopping Centre Loop (4.7k, 6.7k & 8.2k)

Compare to 21/1/12 and 31/3/12

Workout of the Day - Friday 25-5-2012

WOD 1. - Strength

• Back squat

          10-10-10

WOD 2. Conditioning 

3 Rounds for max reps:

• 30 secs box jumps
• 30 secs KB swings 24/16
• 30 secs walking lunges
• 30 secs burpees

Rest 2 mins between rounds

 

Workout of the Day - Thursday 24-5-2012

10 Rounds for time

• Run 100m
• 5 Thrusters 55/35kg
• 10 Pull-ups

*rest exactly 1min between rounds

 

Workout of the Day - Wednesday 23-5-2012

• Clean & jerk

     1-1-1-1-1-1-1-1-1-1

 

Workout of the Day - Tuesday 22-5-2012

"Tabata This"

• Tabata Row

Rest 1 minute

• Tabata Squat

Rest 1 minute

• Tabata Pull-up

Rest 1 minute

• Tabata Push-up

Rest 1 minute

• Tabata Sit-up

* The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
*Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score. 
E.G., 10, 22, 9, 15, 15 = 71

 

Workout of the Day - Monday 21-5-2012

• Bench Press

         3-3-2-2-1-1

Finisher:

• Partner Boxing /sit-ups AMRAP

 

Workout of the Day - Saturday 19-5-2012

For time:

• Run 800 m

then 10 rounds of:

• 10 Air Squat 
• 10 Kettlebell swings 24/16kg

then

• Run 800 m

thanks to crossfitpittsburgh.com for the WOD

 

Keep up to date with all the action this weekend at the Australian regionals here 

Run Club - Saturday 19/5/12 Promenade (5.3k, 7.3k and 8.2k)

Compare to 21/4/12