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 RACQ International Women's Day Fun Run/Walk 2012 is on from 7 am on Sunday 11th March 2012, and finishes at South Bank, Brisbane. We are registering as a Corporate Team - Team Name is AJ Crossfit. ____________________________________________________________________________________

2012 Crossfit Games commence on 22nd February. Find out more by clicking on the Crossfit Comp Events link above.

Workout of the Day - Saturday 25-2-2012

• Front squat

           2-2-2-2-2-2-2-2

               
Susie and Racquel up a rope

Run Club - Saturday 25/02/12 Whites Hill (4.6 km, 6.5 km, 8 km)

Compare to 5/11/11 and 14/01/12

Workout of the Day - Friday 24-2-2012

 

"CrossFit Games Open Workout 12.1"

Complete as many reps as possible in 7 minutes of:

• Burpees

*This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

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See, I told you the Open was going to be fun!!! if you haven't registered yet go here now  

Workout of the Day - Thursday 23-2-2012

• Dead lift

         2-2-2-2

Finisher:

For time:         

     10-9-8-7-6-5-4-3-2-1

• Box Jumps

       1-2-3-4-5-6-7-8-9-10

•  Clapping Push-Ups

 

Workout of the Day - Wednesday 22-2-2012

For time:

• 1km Run
• 21 Squat cleans 60/40kg 
• 21 Kettle bell swings 24/16kg
• 1k Run

 

Workout of the Day - Tuesday 21-2-2012

“Fran”

21-15-9

• Thrusters 42.5/30kg
• Pull-ups

Pistol Practice

Workout of the Day - Monday 20-2-2012

Complete as many rounds as possible in 20 min of:

• 15m Sprint
• Push Ups
• Sit Ups
• Squats

Start with 1 rep of each, then 2, then 3, etc for 20 mins.

Compare to Saturday 16/7/11

Mel K. making progress on getting her pull-ups

Run Club - Saturday 18/02/12 (5.2k, 6.5k, 10k)

This weeks run club is a one way run from Mowbray Park in East Brisbane. Choice of 5.2k, 6.5k or 10k. Meet at the Box at 5:30am as normal.

Workout of the Day - Saturday 18-2-2012

Team WOD

Working in teams of 4 for max total reps:

• Rope climbs
• Tractor tyre in and outs and flip
• Row for calories
• Clean and Jerk (ground to overhead anyhow)
• Pull-ups

* Working for 4 min per station

* 1 min between stations

Rope Climbs - bring your long footy socks

1 rep = a pull to standing and lower

2 reps = 3/4 climb (touch the tape) - this is the scaling option for anyone who has never climbed a rope in a WOD before

3 reps = touching the steal beam

2 ropes can be in use at the same time

Tractor tyre in and outs and flip

one at a time all 4 team members must jump into the centre of the tyre and out the other side then the tyre must be flipped

1 rep for each person in and out plus a rep for the flip so a round is worth 5 points

A round is 4 in and outs and one flip regardless of how many team members you have

team members must rotate in order through the jumping and the flipping.

Flipping can be done by more than one person at a time

Row for calories

Only 2 rowers can be used (both can be going at once)

All team members must do some of the rowing

Team members must rotate in order

Clean and Jerk (ground to overhead anyhow)

20kg = 1 point

30kg = 2 points

35kg =3 points

40kg = 4 points

45kg = 5 points

50kg =6 points

Only 2 team members can be lifting at one time

there will only be one of each bar set up as above. weights can't be changed during the WOD

Team members must rotate in order

Pull-ups

A maximum of 2 people on the bar at a time

bands can not be used but teammates are allowed to help by lifting their team mates to achieve full range of motion

1 point per pull-up or assisted pull-up

if you break a set by dropping from the bar your next teammate takes over 

Team members must rotate in order

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Just in case you missed any of the action last weekend

 

Workout of the Day - Friday 17-2-2012

As many rounds as possible in 15 min

• 9 Sumo deadlift high pulls 35/25kg
• 12 Push Ups (with hand release on the bottom)
• 15 Box Jumps

*this WOD is a slight variation on WOD 2 from last years CrossFit open. This years open starts next week. If you haven't registered yet.......Get on it!

Having fun in the sun CrossFit style!!!

Tiegen doing the sandbag lunges as Racquel swings the Kettlebell during the teams comp at last weekends Harden'up challenge.