CrossFit Espoo

Lauantai 25.5: “Lee Rigby”. Foundations-tunnilla klo 13-14 kyykkyä

admin — Fri, 24 May 2013 18:09:34 +0000

Foundations-tunnilla tänään kyykkytekniikkaa.

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Front squat 3×5

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“Lee Rigby”

For time:

22 cal row
25 squat cleans (42.5/30kg)
22 DU
25 bar-hop burpees
22 DU
25 Push Press (42.5/30kg)
22 DU
25 pull ups
22 cal row

Lee Rigby was born in Manchester, spent a year in Cyprus, and served for six months in Afghanistan with the military during one of the most violent periods of the 12-year-long conflict.

His friends and family could never have imagined that the 25-year-old would lose his life in broad daylight, on a busy London street, at the hands of two men wielding knives and boasting allegiance to a virulent form of Islamist extremism.

http://www.guardian.co.uk/uk/2013/may/23/lee-rigby-ordinary-soldier-woolwich-attack

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Perjantai 24.5: Lisäpainoleuat ja 5x500m soutu

admin — Thu, 23 May 2013 18:05:49 +0000

Huomenna lauantaina Foundations-tunnillaklo 13-14 treenataan kyykkyjä.Tervetuloa hiomaan tekniikkaa paremmaksi!

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Weighted pull-up 3×1

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Row 5x500m. Work:rest 1:1. Go fast, but keep the same pace in all intervals.

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Cooldown: jogging, cycling etc for 5 minutes.

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Torstai 23.5: Treffit Lissun kaa

admin — Wed, 22 May 2013 18:49:35 +0000

3-position snatch x 5

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“Elizabeth”. 21-15-9 reps for time:

squat clean (60/42,5kg)
ring dip

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Front Squat Ollie pääsi kovaan seuraan Kööpenhaminassa.

Keskiviikko 22.5: Lepo.

admin — Tue, 21 May 2013 20:04:01 +0000

Open Gym 6:30-7:30, 10:00-12:00 ja 16:00-20:00. Välissä Mobilityä klo 18-19.

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Tiistai 21.5: Thrusteria ja kuukunanheiluttelua.

admin — Mon, 20 May 2013 18:52:32 +0000

Thruster 3×5

Hip thrust 3×10

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One minute on, one minute off for 10 minutes:

30 KB swings (32/24kg)

You have 1 minute to get 30 KB swings. If you do not get 30 KB swings in 1 minute, count a penalty and change to lighter KB.

Perform this workout one minute on and one minute off. Total time is 10 minutes (5 minutes of work). For every penalty counted, perform a 750 meter row.

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Maanantai 20.5: Penkkipäivä

admin — Sun, 19 May 2013 18:49:49 +0000

Bench press / floor press 3×3

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15 min AMRAP:

1 ring push-up
1 strict toes to bar
100 m run
2, 2, 100
3, 3, 100
…

30 double-unders would be a good sub for running.

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Sunnuntai 19.5: Open Gym & Regionals-tunnelmia.

admin — Sat, 18 May 2013 18:35:21 +0000

Tänään salilla ohjelmassa klo 15-16 Weightlifting ja klo 16-19 Open Gym -touhuamista. Valmennusjohto suosittelee Euroopan Regionaalien kunniaksi yhtä seuraavista harjoituksista:

“Jackie”

1000m row
50 thrusters (20/15kg)
30 pull-ups

Event 4 (yhdessä kaverin kanssa, pari tekee kutakin liikettä yhteensä 100 toistoa)

100 wall balls
100 chest-to-bar pull-ups
100 one-legged squats
100 dumbbell snatches (70/50lbs)

Pyramid Double Helen. (vuoden 2010 Gameseista)

1200 m run
63 kettlebell swings (24/16kg)
36 pull-ups
800 m run
42 KB swings
24 pull-ups
400 m run
21 KB swings
12 pull-ups

Näiden lisäksi koutsilla on pari kivaa kelkka-, pallo- ja farmaritreeniä varastossa.

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Lauantai 18.5: Rinnallevetoa + työntöä

admin — Fri, 17 May 2013 18:32:51 +0000

Every 90 seconds for 15 minutes: halting clean deadlift + squat clean + split jerk. This one is for quality, so do not fail!

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5 rounds for quality:

1 minute box jumps (60/50cm)
1 minute supine ring row
1 minute plank hold
1 minute rest

Perjantai 17.5: Lepo.

admin — Thu, 16 May 2013 17:32:14 +0000

Open Gym klo 6:30-8:30, 10:00-12:00 ja 16:00-19:00.

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Torstai 16.5: Kyykkyä ja kelkanvetoa

admin — Wed, 15 May 2013 18:30:56 +0000

Back squat / box squat 3×1

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Sled drag 10x30m. Use a heavy sled. Rest as needed.

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