Blog - Rapid Crossfit

2/10/08

Here we work, agility, flexibility, speed, strength, stamina.

Warmup
Dynamic warmup

Workout
Lunge onto bench x 20 each leg
Plankups x 20
Bootstrappers x 20
Birdpickers x 20 each leg

5x

Emma – 26.10

29/9/08

First day of the school holidays, the kids came down and joined in towards the end of the routine which was great to see. Time to get the kids programme organised.

Warmup
Speed Warmup of
Squats
Mountain Jumpers
15s, 30s, 45s, 60s

Workout
Pt 1: 20 – Squat Jumps
25m side jumps to left
Pt 2: 20 – Flutterkicks
25m broad jumps
Pt 3: 20 – Pushups
25m side jump to right
As many rounds as possible in 20 min.

Emma – 5
Cali – 6
Fou – 7
Amanda – 6
Jane – 5
Rachel – 6
Lucy – 6

27/9/08

It was looking a little dark this morning, I wasn’t sure if the rain was going to stream down on us. Luckily it kept away allowing for a cooler training session which was welcomed.

Warmup

Dynamic warm-up

Workout

400m run
25 Bench dips
20 Pushups
15 Jumping Pullups
4 rounds

Fou – 10.05
Jane – 10.49
Amanda – 10.04
Rachel – 10.03
Jo – 12.54
Deb – 11.34

Finished with Tabata Alternating Planks

Ladder of 3

Now that daylight savings is nearly upon us, this opens the window for greater opportunities to fit in some form of exercise somewhere in the day. I am definetly looking forward to taking these evening sessions out to the park, again this creates such a different feeling of exercising in the great outdoors.

Warmup
With a deck of cards for these warmup exercises there was nothing less than the value of 6 & all face cards had the value of 10reps with the jokers offering a special 21reps.
Diamonds – Mountain Jumpers
Hearts – Squats
Clubs – Situps
Spades – Alt. Lunge

Workout
Burpees
Pushups
V Twist
Starting with 1,2&3, then 2,4 & 6 and ending with 10,20,30

Emma – 15.30
Desiree – 16.58
Deb – 19.33

AMRAP

There’s something to be said about Monday workouts, after 2 days of playing and relaxing. They start of a little hard to get into and then it just flows and the beginning of the week is always easier handle after an envigorating workout.

Warmup
Team effort.
Frwd travel lunge partner 4pt plank
Backward travel lunge partner 2pt plank
Side travel lunge partner Plank up

Workout
10 Situps
5 Bench dips
5 Burpees
10 Squats
As many rounds as possible in 20 min.

Emma – 17
Cali – 17
Fou – 19
Deb – 15

20-9-08

I am slowly crawling my way out of this hole & I am positive if it wasn’t for these types of workouts I would be struggling a little harder. A good deal of adaptation and variety increases your preparation for pain and suffering.
Great Saturday morning again, this is one of the many Why’s, we live in N.Z.
This set us for a fantastic workout.

Warmup
Dynamic Work; 25m
Alternating side shuttle
Bear walk
Crab walk
Travel lunge with rotation
Lateral Bear walk
Lateral Crab walk

Workout
Step ups or Jump ups (30cm)(s.u, j.u)
Pushups (full body f.b, kn)
Squats
Situps
Max reps in 2min and 1min

Cali – 70/42s.u, 44/45kn, 74/42, 54/33
Jane – 63/34s.u, 31/31kn, 75/44, 31/31
Anna – 75/46s.u, 57/43kn, , 49/39
Fou – 76/52s.u, 42/39f.b, 78/45, 54/
Kirsten – 76/42s.u, 40/37kn, 62/43, 35
Desiree – 76/43s.u, 50/32kn, 70/45, 40/24
Julz – 52/37j.u, 52/45kn, 93/53, 54/34

18-9-08

I have to play a little catchup here as I’ve been completely caught out and laid down with a virus following from my 4 year old. This is unfortunately what life can deal us. Expect the unexpected. So this was dealt for tonites tenacious workout.

Warmup
Varying Shuttle Runs

Workout
Tabata Squats

Rest

25m Squat Jumps
Run back
20 Wall Jumps (115cm in hgt)
5x

Rest

Tabata Plank Holds

Burpees and Frog jumps

What a fantastic morning, and a tough workout. Everyone was well prepared for today, I think everyone is getting used to the variation and constant challenge of the workouts. The ever changing workout provides such a stimulus mentally and physically your body can’t help but want to change.

Warmup
Shuttle Run x 3

Workout
Burpee frog jumps x 20ft
50 Jumping Jacks
Burpee frog jump x 20ft
40 Squat jumps
Burpee frog jumps x 20ft
30 Squats
Burpee frog jumps x 20ft
20 Situps

Time:
Fou – 6.17
Emma – 6.49
Jane – 7.28
Cali – 6.57
Deborah – 8.06
Amanda – 6.19
Erica – 8.28

Finishing touch

Speed Situps
15s,30s,45s,60s,45s,30s,15s
Equal rest to work ratio.

Fluttering Sun

Once again the sun come down upon us on a great Saturday morning, allowing for more people to enjoy the effects of kick starting their weekend with a good effort workout, posting nice times.

Workout
400m Run
40 Flutterkicks (2 count)
20 Jumping Lunges
10 Pushups
4 rounds for time:
Emma – 10.47
Deborah – 11.10
Fou – 10.42
Cali – 12.24 (50 bench step ups instead of run)
Jane – 11.18
Lucy – 10.51
Anna – 10.49

In Leaps and Bounds

A strong and bold workout by all, it was great to see the amount of effort put in last night as this was no light weight session. Regardless of pace, everyone completed their workout and maintained technique which is what counts when your aiming for that next level.

Warm-up;
Shuttle run,
30s & 60s of Forward bounding, Side bounding & Diagonal bounding

Workout;
Part 1
O/h Squat x 60s
X-mountain climber x 15 each side
Side plank x 20s hold each side
3 rounds

Part 2
O/h alternating lunge x 20 each leg
Push ups x 10
Bench step up x 60s
Russian Lunge x 30s each leg
3 rounds