30/01/08

Mission Bay 6am














Team Races

DB Thruster x 10
KTE x 20
Slamball x 15
Mountain Climber x 20

Vs.

KB Swing x 10
Dips x 20
Step up x 10
T-rotation x 10

Pretty even over two 5 min circuits, so the decider was:

200m run
120 burpees

• only 1 team member at a time, no more than 10 burpees at once

Winners: Mark, Kavita, Jennifer and Jill by 10 burpees
Sterling effort: Jen, Sally, Rob and Mike

25/01/08

End of Week 3! What better way to finish the week than a big Chipper.

The Filthy Fifty (up to fifty reps of each exercise, for time)

• Step ups
• Jumping Chins or Inverted Rows
• Kettlebell Swings
• Walking Lunges
• Knees to Elbows
• Pushups
• Medball Goodmornings
• Medball squat press
• Burpees
• Starjumps

Mike - 40 reps
Jo - 30 reps
Jennifer - 40 reps
Jen - 40 reps
Phillipa - 50 reps
Jill - 40 reps

Mark - 50 reps (18:28)
Kavita - 40 reps (19:26)

24/01/08

Tabata this, Tabata that- 8 sets of 20 sec work, 10 sec rest per exercise
Mission Bay

Squats
Pressups
Jumping Chins and Mountain Climbers
Stepups and Dips
Burpees

Glover Park

Squats
Pressups
Situps
Burpees

M
19
6
8
6
K
12
7
9
4

23/01/08

Mission Bay
A:Dynamic warmup
B: 5 min circuit

• Reverse lunge
• starjumps
• superman

C: 5 min circuit

• Slamball
• MB stepup
• Squat press

D: Baseball with dice

• odds = squats
  
• evens = burpees
  

21/01/08

Mission Bay
A: Dynamic warm up
B: Four minute Madness (max circuits in 4 minutes)

• KB high pull and dips x 12
  
• KB swing and step up x 12
• One win each ladies!

C: Circuit (10mins)

• Slamball x 15
  
• Jumping Chins x 5
  
• Squat x 15

Glover Park
Fitness Testing!
Well done Mark and Kavita. Huge increases on all strength and fitness qualities. Setting the bar nice and high for the final retest.......

18/01/08

Strongman Training!









30 and 60 sec rounds of:

• jerrycan runs
• sled drags
• rope pulls
• Overhead runs
• walking lunges
• firehose passes
• DB shotput chases
  

What's your excuse?

16/01/08

Mission Bay 6:00am









Ladders (1-9 reps)

• Squat
• Pushup
• Starjumps
• KB Swing

Jill and Sally 3 from 4!!

Chipper (chip away at the totals)
30 reps each of:

• Stepup
• Dips
• KTE
• Reverse Lunge
• Slamball
• 1 arm DB Thruster
• Burpees

Mike and Rob well done, 40 reps!

Glover Park 9:30am

Ladders (1-9 reps)

• Squat
• Pushup
• Starjumps
• KB Swing

2 rounds of:
400 or 800m
20 Pushpress or Thruster
12 Inverted Rows or Chinups

Kavita 13:19 Mark 16:19

14/01/08

Mission Bay 6:00am
A: Integrated Movement Warmup
B: Mini Circuit (5mins)

• Prisoner Squat
• Pushup
• Knees to Elbows

C: Cards

• Round 1: 5 cards
• Round 2: 10 cards + joker (5 reps of each exercise)
• Round 3: 10 cards + joker (5 reps plus 1 lap)

Glover Park 9:30am
A: Integrated Movement Warmup
B: Mini Circuit (5mins)

• Reverse Lunge
  
• Pushup
• Knees to Elbows

C: Cards

• Round 1: 5 cards
• Round 2: 10 cards + joker (5 reps of each exercise)
• Round 3: 10 cards + 2 x joker (double reps plus 1 lap)

11/01/08

Mission Bay 6:00am

A: Dynamic Warmup
B: Partner Races (2 rounds)

• Medball thruster vs. Mountain Climber
• Prisoner Squat vs. Dip

C: Tag team (2 rounds)

• Sprint/split jump/sprint
• sprint/pushups/sprint
• sprint/slamball/sprint

D: Tabatas (6 sets)

• Starjumps

Glover Park 9:30am












A: Dynamic Warmup
B: Chin up technique
C: Crossfit style workout

• 400m sprint
• 20/15/10 Kettlebell swings
• 20 pushups
• 3 rounds for time

09 Jan 2008

Workout

A: Dynamic Warmup
B: Mini circuit- max rounds in 5 min

• stepup x 10
• pushup x 10
• mountain climber x 10

C: Mini Circuit- max rounds in 5 min

• prisoner squat x 10
• dips x 10
• slamball x 10
• shuttle run x 10

D: Team race- max exercises in 8 min

• KB swing x 10
• pushup x 10
• stepup x 10
• jerrycan run
• MB squat press
  

07 Jan 08

Day 1- Fitness Testing
A huge effort by everyone today; setting the bar high for the re-testing in a few weeks. If this is the collective attitude throughout the month, then I'll be expecting some fantastic results!

Be sure and fill out the body composition page in your handbooks, because besides the strength and fitness increases, you can expect bodyfat to be incinerated like dry kindling!

First Boot camp for 2008

The first camp for '08 is kicking off at Mission Bay on Monday morning 6am. For all you stay at home parents, don't forget our 9:30am class at Glover Park.

Bring some water and plenty of motivation.......