Last Week

May sessions are almost over. Some more great results during re-testing.

Today was Hurricane Helen.

• 400m run
• 21 kettlebell swings
• 24 jumping pullups
• 3 rounds

Nicole 9:43 10kg KB (previous 9:38)
Rachael L 7:53 12kg (8:21)
Amanda 8:25 12 kg (8:47)
Komal 10:24 8kg (11:05 6kg)
Kathy 10:43 8kg (11:06)
Sonya 11:20 8kg (12:47)

Jo 8:26 12kg
Lorraine 9:21 8kg
Mark 9:28 12kg (11:25 8kg)
Liz 9:36 8kg
Annabelle 9:54 8kg (11:33)
Galina A good couple of rounds before the remnants of the flu claimed her.....

Saturday- Retesting

A repeat of a tough workout this morning. Must have been a hard week because no one looked too hyped for it. But still some good performances..

The workout.

• As many rounds as possible in 20mins of:
• 400m run/ 50 KB high pulls
  
• 10 burpees
• 20 pushups
• 20 situps
• 20 squats

Jo 5 rounds (18:30, HighPulls) [4 rounds last time]
Jenny 5 (18:20, High Pulls) [5 rounds in 22:00]
Anthea 4 (18:00)
Alyssa 5 + 50 high pulls + 8 burpees (3 runs + 3 HPs) [5 in 21:27]
Marie 5 + run (20:20)
Paul 3 + run + burpees + pushups [3 +run]
Nadia 4 + run + burpees + 10 pushups [4 + run]
Katya 4 + run + 5 burpees [3 +run]

The Broomstick Mile

• 25 back squats w broomstick
  
• 25 front squats
• 25 Overhead squats
• 400m run
• 25 military press
• 25 push press
• 25 split jerk
• 400m run
• 25 clean and jerk
• 400m run
• 25 snatch
• 400m run

Marie 10:48
Alyssa 11:18
Jo 12:10
Jenny 12:40
Nadia 13:46
Anthea 13:48
Jayne 13:50
Kathryn - slow out of bed..!

Tabatas
Pushup situp burpee
Marie 11 10 8
Alyssa 12 14 8
Jo 14 10 6
Jenny 12 11 8
Nadia 9 9 8
Anthea 10 7 6
JAyne 11 14 5
Kathryn 15 15 12

Clean, press, sit, pull, run......

As many rounds as possible of:

• medball clean and press x10
• situp x 10
  
• push up x 10
  
• jumping pullup or row x 10
  
• 50 m run

Emma 11 + cleans +situp+5 pushup
Kathryn 11 +cleans
RAchael L 11 + cleans + situps
Nina 8
Komal 8 + cleans +situps + pushups
Sonya 9

Lorraine 10 + 3cleans
Mark 9 +cleans + situps
Jo 11 +cleans + situps
Kathy 9 + cleans
Liz Clark 11+cleans +situps +pushups + 25m
Annabelle 9 + cleans + 5situps
Liz Callinan 9 + cleans
Lynn 8

Roaring Twenties Vs. Dirty Thirties

This morning it was youth against experience, innocence against wisdom, or as we finally settled with, Team 1 vs Team A.......

10 minute circuits:
Circuit One
Pushup
Swing
Thruster
Burpee
Situp

Circuit Two
Mountain Climber
High Pull
Slamball
Shuttle run
Squat

Results:
A dead heat today with each team beating the others previous total. This is a challenge we'll have to repeat for sure.

Monday knee trembler

A wet start to the week, but it held off long enough for a modified version of Kelly, a CrossFit benchmark workout.

4 or 5 rounds of:

• 400m run
• 10 step jumps or 20 step ups
• 20 Medball Thrusters

Emma 14:15 (4)
Rachael L 15:01 (5 + jumps)
Nina 15:07 (4)
Amanda 15:44 (5)
Rachel R. 17:58 (4)
Komal 18:08 (4)
Kathryn 18:53 (4)
Sharon 19:06 (4)

Hurricane Helen

This benchmark workout from Crossfit is my current favourite. I recently was lucky enough to beat the world record......from 2006.......
The 2008 record puts it quite a long way out of my reach, but I'll keep aiming to improve. Just like Mark, from the St Heliers camp, currently the only member doing the workout as prescribed with a 24kg kettlebell and 12 pullups. He knocked over a minute off his previous time with a 10:12.

3 rounds for time of:
400m run
21 kettlebell or dumbell swings
12 pullups, burpees or 24 jumping pullups or inverted rows

Mission Bay (jumping pullups)
Rachel R 11:00 8 kgs
Rachael L 8:21 12 kg
Sonya 12:57 8kg
Komal 11:05 6kg
Amanda 8:47 12 kg
Nicole 9:38 10kg
Emma 10:40 8kg
Nina 11:20 6kg
Sharon 11:21 8kg

Annabelle 11:33 8kg
Mark 11:25 8kg
Kirstine 10:53 12kg
Kathy 11:06 8kg
Galina 11:20 8kg

Glover Park (inverted rows)
Kavita 10:09 12kg
Mark 10:12 24 kg + Pullups

Victoria Park (burpees)
Paul 13:06 12 kg
Matt 16:04 12 kg
Jane 11:22 6kg
Jen 9:39 10kg
Jo 10:42 8kg
Emma 10:14 10kg
Kelly 10:58 8kg
Katya 11:13 6kg
Nadia 10:28 8kg
Alyssa 9:20 8kg

The Basics

The four basic movements were covered in this workout, along with a bit of a run.

Mission Bay and Glover Park
Max rounds in 20 min of:

• 200m run
• 10/20 jumping pullups/rows/pullups
• 10/20 Pushups
• 10/20 situps
• 10/20 squats

Big numbers from Amanda 8, Rachael 7, Kavita 6 and Mark 6 (pullups)

Victoria Park
The Vic Park gang got a little extra run time...... as above, but a 400m run.

Stand outs from Alyssa 5(21:27), Jen 5(22:00), Emma and Nadia 4 + run

Victoria Park First Day

Did a little better with my 400m guess at Vic Park - only 4 metres out!

Stand out performances from:

Emma 75 pushups, 80 squats, 4:08 800m
Jen 59 situps
Jo 58 situps, 4:09 800m
Paul 4:08 800m
Nadia 3 min Prone hold

May Day - Fitness Testing at Bootcamp

The first bootcamp workout for Guerrilla Fitness in May involved a more traditional military style fitness test.

• Max reps in 2 minutes of:
• pushups
• squats
• situps

• 800m run

As promised I accurately measured out the running distance this time! Turns out the Mission Bay course was a few steps long and the Glover Park track was a few steps short. So now we're on a even keel for all you ultra competitive souls.

Top Scorers
Pushups
Kathryn 98 (k)
Sharon 80 (k)
Mark 80
Situps
Kathryn 80
Kirstine 60
Kavita 70
Squats
Amanda 104
Kathryn 104
Kirstine 92
Mark 118

Day of Reckoning

Last days of the April camps this Friday/Saturday. Retested the Fitness Baseline, and damn! Some great improvements. Knocking a big block off such a short test is no mean feat.

• 400m run
• 40 squats
• 30 situps
• 20 pushups
• 10 Jumping Pullups/Rows/Kipping Pullups

Previous time in brackets

Julia 5:57 (7:41)
Rachel R. 5:36 (8:12) Biggest improvement!!
Sharon 4:45 (6:36)
Rachael L. 3:23
Amanda 3:41

Liz 5:41 (8:00)
Kat 4:18 with 50 KB High Pull subbed for run (5:17)
Kirstine 5:17
Kathy 5:30 (7:08)
Galina 7:05 (7:43)

Lynn 5:11 (6:48)
Mark 3:33 Pullups (3:51)
Kavita 4:00