August 2012

Arthur Zanetti, gold medal on rings. This is the routine that won him gold (this video is of him qualifying for Olympics)amazing strength, balance and control! Strength: Turkish get up 3, 2, 1, 1 rep W.O.D. ‘Grace’ 30 Clean and jerk (60/40) For time. Compare to: 03/08/2012

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=880 w=210 h=220 float=right]Strength: Weighted pull up 4 x 3 rep W.O.D. ‘Annie’ Double under Sit up 50, 40, 30, 20, 10 reps. Compare to: 02/04/2012

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=878 w=210 h=220 float=right]Rob S did well catching the Snatches low this morning. Today’s wod isn’t a competition, it’s an opportunity to spend time refining technique.  36 Snatches in 12 minutes

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=877 w=210 h=220 float=right]Strength: Weighted push up 4 x 3 rep W.O.D. Run 400 20 Pull up 30m Overhead plate lunge (20/15) 10 Chest to bar pull up Run 400 20

Core strength, flexibility?? Anyone brave enough to try this? 2 x 32kg Kettlebell Turkish Get Up. I bet Sue will be impressed with this guys core strength while going from seated to lying down. Strength: Deadlift 4 x 3 rep W.O.D. 4 Inverted burpee 4 Turkish get up each arm (24/16) 5 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=876 w=210 h=220 float=right]We’ve got a write up from Emma G today about CrossFit Kids While watching the Olympics in London this week, I’ve noticed a common trend among Gold medallists.

http://www.youtube.com/watch?v=B-nlhZ0RR4A The Snatch world record of 214kg, will it get beaten at this Olympics?? Strength: Weighted pull up 4 x 5 rep W.O.D. ‘Randy’ 75 Power snatch (35/25) For time. Compare to: 21/11/2011