Monthly Archives: December 2015

Thursday, December 31 Gym Open @ 10:30am

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to … Continue reading

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Monday, December 28 Gym Open @ 5:00pm

Sharpy, Stacey and Nicole  I am going to open the gym a little earlier as we are expecting quite a bit of snow I dialed out on the workout until I talked to the mastermind, Rusty! We are doing the … Continue reading

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Thursday, December 24 Gym Open @ 6:20am

PREPARATION: 3 rounds of: 200m Row 10 Good Mornings with a bar 8 Saeted Overhead press with a bar STRENGTH: Deadlift action 5 sets of 3 reps @ 65%-85% Bench Press action Met-Con WOD: AMRAP  in 25 MINUTES of: 20 … Continue reading

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Wednesday, December 23 Gym Open @ 6:15am

PREPARATION: 3 rounds of: 10 Hang Cleans 8 Thrusters 6 OHS 4 Strict Pull Ups STRENGTH: Every 90 seconds for 10 rounds complete: 1 rep of Hang Squat Clean  start @ 60% of Power Clean Max build weight as form … Continue reading

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Tuesday, December 22 Gym Open @ 6:15am

PREPARATION: 750m Row Burgener Warm up http://www.crossfitinvictus.com/blog/snatch-drill-knee-to-hip-high-hang/ STRENGTH: Spend 20 minutes building to a 1 rep Snatch Max Met-Con WOD: Row 1500m REST 8 minutes Row 100om REST 4 minutes Row 500m Met-Con WOD: 3 rounds of: 10 Push Jerks … Continue reading

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Monday, December 21 Gym Open @ 5:15pm

http://www.crossfitinvictus.com/blog/strengthening-the-nervous-system/ Remember that next week we will be doing the “Super Total” PREPARATION: 3 rounds done with an empty bar of: 12 OHS  10 Controlled Lunges with bar in Front Rack 8 Hang Power Cleans STRENGTH: Every 90 seconds for … Continue reading

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Friday, December 18 Gym Open @ 6:15am

Words to live by courtesy of CRossFit Waitakere PREPARATION: 2 rounds of: Row 250m 10 DB Incline Press  STRENGTH: Every 3 minutes for 15 minutes perform: 3 Bench Press build weight according to proper mechanics and feel Met-Con WOD:   … Continue reading

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