Crossfit Alive 9 Week Body Transformation Challenge
When:Official Start Date 23rd April – Measuring/Testing Date 21st April End Date: 29th June – Measuring/Testing Date 30th June (Yes I realise technically that’s 68 Days however it takes into account late comers in the following week) Why: Watch The video embedded by Embedded VideoYouTube Direkt Challenge: To keep to 90% compliance of the nutrition, Create the biggest percentage change on both performance and body composition.... Read More
‘Diane’ 23.1.12
Integrity, getting stronger over kipping… I don’t know exactly why Annie Sakamoto does only strict HSPUs but she made the 2011 CrossFit Games and she still has a badass time here without resorting to kipping. Awesome display! Notice the fully opened shoulders at the top of the movement, this is legit. embedded by Embedded VideoYouTube Direkt WOD 1 set Max Effort Pull-ups “Diane“ 21-15-9 reps of: 102.5/70kg Deadlift Handstand... Read More
Jan 17 – 21, 2012. Dale and Ruth had a baby!
WODs 21.1.12 “Nancy“ 5 rounds for time of: 400 meter run 42.5/30kg Overhead squat, 15 reps 20.1.12 Seven rounds of: 35 Double-unders 1 Jerk Make one jerk attempt per round. 19.1.12 Deadlifts 5-3-3-1-1-1-1 18.1.12 Tabata Fight Gone Bad Variant Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 9/6kg ball, 10 ft target. (Reps) Sumo deadlift... Read More
‘Fran’ 16.1.12
Franilicious Monday 16th, Jan 2012. embedded by Embedded VideoYouTube Direkt WOD “Fran“ Three rounds, 21-15- and 9 reps, for time of: 42.5/30kg Thruster Pull-ups rest “Death by 10m” Read More
Rock on 2012! 3.1.12 – 14.1.12
It has been a bumper start to 2012 with a an over capacity Elements group kicking off the year and more people banging down the door for the next intake or 1 on 1 sessions to slipstream the process. It has been awesome to see the new faces, enthusiasm, energy, fear and sweat angels! You may of noticed Taf, Browne & Fury have stepped up as intern trainers taking the Elements crew through their paces – these guys will end up being paid trainers... Read More
‘You vs Yourself. Discover Your Potential’ 1.1.12
What’s the quickest way to find out how far your potential goes? Push to the edges of your current limitations and a little bit further. Stay there and get more and more comfortable. When that feels good go further; always pushing, searching, drifting sideways around the corner like an expert rally driver. Sometimes you’ll spin, even the best do, but at least you know where too much is… for now. You never get close to your potential... Read More
’2012′ 31.12.11
Another year in the history books. But did you do what you set out to do? Are you well on the path to seeing some goals through? Taking time to enjoy the scenery and have some fun along the journey? Now some in the business of providing health and fitness would say I’m mad for writing this (especially today of all days), but, resolutions are garbage. You already know your goal/s. Don’t wait, act. Reflect on where you have got to, what... Read More
‘Deadlift 1-10-1-20-1-30′ 30.12.11
The guts of this rep scheme is definitely the 10, 20 & 30 rep Deadlift however many people seem to PR their single deadlift on one of the singles also which is a nice little bonus. The 10-20-30 when done correctly are a real test of mental strength, grip strength & posterior chain conditioning. After a while training in CrossFit methods your muscular endurance should be much higher than when you began and the % of your 1 rep max that you use... Read More
WOD Games #5
Big bad cardio test this week for the WOD games. It was always going to test who was the fittest at short shuttles and moving through Burpees but the best strategy turned out to be go really, really hard at the Burpees for as long as possible before switching the focus to surviving further and further into escalating shuttle runs. A good recipe for cardio adaptation and getting fitter! embedded by Embedded VideoYouTube Direkt WOD WOD 5 The “Chuck... Read More
Daniel
What’s this… You come back from 4 days of eating, drinking and indulging to find a hero WOD programmed. That slight sinking feeling before you convince yourself it’ll be ok lingers longer than usual. Giddy up though it’s time to do work, perhaps not fast this day but getting it done all the same. 3,2,1, Go! WOD ‘Daniel’ 50 Pull-ups 400m Run 21 Thrusters 43/30 800m Run 21 Thrusters 43/30 400m Run 50 Pull-ups Read More
