28/02/2013

General conditioning day

Station 1

PARRALLET L HOLDS

ELASTIC BAND PUSH UPS

Station 2

BARBELL STEP UPS

HYPER BACK EXTENTIONS

Station 3

Single arm over kb lunges

HALLOW HOLDS

Wednesday 27/02/2013

Workout

Strength

Deadlifts 1RM

WOD

10 min AMRAP

7 FRONT SQAUTS 60/35KG
7 HAND STAND PUSH UPS

26/02/2013

Workout

Technique:

Turkish get ups

For reps

90sec per exercise ,1Round

Wall balls
Hang power cleans
Burpees
Box jumps

Monday 25/02/2013

Last week to register for the CrossFit opens.

Remember if you want to be part of the BST team for the regionals you have to register for the open.

Workout

Strength

Back sqaut
3-3-3-3-3-3-3-3

Between each set perform 7 strict chin ups

Friday 22/02/2013

Workout

For time

25 Pull ups
50 Box jumps
50 Thrusters 20/15kg
50 strict push ups
50 double unders
500m run
25 pull ups

Thursday 21/02/2013

Workout

Technique:

Muscle ups 2-2-2-2-2

Strength:

Thrusters 6-6-6-6-6-6-6-6

Wednesday 20/02/2013

 

Don’t miss out

RTF CROSSFIT HERO WOD EVENT

 

2 Upcoming eventsfor the official opening of RTF CrossFit

RTF CrossFit is hosting a HERO WOD for the official opening of RTF CrossFit.

We will all be attending the day and it should be a great day.

Details: RTF CrossFit Hero Day

Date :2 March 2013

Place: Cnr Blommenstein and second street, Krugersdorp , Monument High school

Time : Event starts 09:00 AM

Information:

Dress code: as your favourite super hero or in our case crossfitters 😉

Heats will be announced as soon as entries are finalised.
The entry fee will be R50 per athlete.

* Remember, Prizes will be awarded to men’s and ladies winners AS well as the Best dresses hero!

* Please send confirmation email with name and Box to Brancodean@gmail.com or you can ring him on 082 563 5572.

* Entry cutoff date for entries 25 February 2013.

* Entry can be paid on the day, just make sure that you are at the event an hour before your heat.

 

Workout

Strength

Push press 12-12-12-12

WOD

4 Sets (3:30 cut off)

35 Wall balls

35 KB SDHP

Max KB swings for the remaining time of the 3:30

rest 4min between each set

Scoring: each KB swing will count as 1 point each rep not completed until the KB swing will be deducted from your score

Newbies Fight gone bad scores

20/02/2013

Kirsty 231
Mark 259
Tanya 274
Lauren 221
Sonja 235
Joubert 306
Lune 251
David 326
Steve 248
Phil 216
Lize 216
Lance 415
Raceze(not sure about spelling) 152

Tuesday 19/03/2013

Workout

Kettlebell technique

Kettlebell turkish get ups,Kettlebell full swings,Kettlebell single arm swings.

WOD

Reps 10-9-8-7-6-5-4-3-2-1

Over head sqauts 50kg/30kg
Burpees

10min cut off

18/03/2013 Monday

Remember to complete your registrations for the CrossFit Open ASAP

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Workout

Strength

1RM Clean

WOD  (WOD was performed on 18/10/2013)

Tabata

History of Tabata Method:

In the mid-1990’s, Dr. Izumi Tabata, at the National Institute of Fitness and Sport in Tokyo, Japan started using different exercise protocols to study their effect on energy production systems in athletes. After a number of very intense protocols, the team discovered one method that produced extraordinary repeatable improvements in athletic performance (VO2Max, anaerobic threshold, fat loss, and aerobic conditioning). What emerged became known as the Tabata Method, or Tabata Intervals.

• Pull up
• Push ups
• Sit ups
• Air squats