Blog - Rapid Crossfit

24-10-09 – Consuming enough!

If you are unsure whether your consuming enough or too much, look at your plate. Make a fist, eat that much protein at every meal; turn your hand over & fill it with nuts & seeds, eat that much good fat. Fill the rest of your plate with foods you find in the fruit & veg aisle. Fill your plate this way at each meal, don’t eat more.

Workout

Travelling Burpee

Duck Walk

Bear Crawl

Cricket walk

Frog Jump

Partner does Squats & Pushups untill working set is completed.

Time:

Mark/Amanda – 12.56

Kirsten/Vivien – 14.50

Emma/Paul – 14.30

Vic/Debbie – 18.15

Xavier/Matt – 14.09

Sarah/Jen – 15.05

Alex/Anna – 12.45

23-10-09 – Constant Variation

The aim of all our workouts is to provide, constant variation at high intensity with functional movements. When the stimulus is kept in this realm we can provide an environment of continual progress, allowing you to see gains through either strength, power, speed, stamina, cardiovascular endurance to name a few. With all of this body composition has no choice but to change with a good nutritional plan.

When in your everyday movements is there not constant variation, no matter how big or small. This could be driving a different route to school or work to avoid traffic congestion.

Post your comments to where you notice it in your day, particularly now with focus on your nutrition.

Workout

1. AMRAP in 5min

Prisoner Squats x10

Renegade Row x8

X-Body Mountain Climber x18

2. AMRAP in 10min

Burpees x 4

Pushups x 6

Reverse Lunge x 8

Shuttle Run

3. 5 rounds for time 

Box Jump/Step up

Dips x 15

50m Run

Scores:

Alex – 6 / 8 / 6.02

Mark – 7 / 8 / 6.10

Fiona – 7 / 7 / 6.31

Amanda – 7 / 7+3 / 6.14

Jane – 8 / 7 / 6.54

Rachel – 6 / 7 / 6.5

Erica – 6 / 7+2 / 6.47

Justine – 6 / 6 / 7.03

Vic – 6 / 8 no run/ 7.17

Deb – 8 / 7 / 7.06 

21-10-09 – 100% Max Intensity

 

At the end of your workout, do you contemplate whether you honestly worked at your maximum intensity.

There are ways to show up that is full on intensity, regardless of fitness & then there are ways to workout that looks like your letting yourself of the hook. That could be that you ate junk food, had a bad sleep, and yes your workout does depend on your nutrition & recovery, but you have control over how you prepare mentally. If you REALLY want to achieve your goal ask yourself, are you in it 100% every day.

Workout – Team of 2

150 Air Ball

150 Situps

150 Pushups

150 Squats

Time:

6am

Mika/Vivien – 20.00

Alex/Xavier – 23.17

Rachel/Jane – 17.33

Erica/Kirsten – 17.19

Justine/Vic – 19.09

 

9.30am

Simon/Debbie – 20.56

Kristin/Anna – 19.37

Amanda/Paul – 23.31

Emma/Deb – 17.05

Lisa/Fiona – 15.32

Sarah/Jen – 17.01

 

19-10-09 –

 

Workout 

10 Burpees w/ Pushup

10 full body Situp

10 rounds

Time:

6am

Mika – 14.40

Erica – 17.06

Paul – 15.04 (modified)

Vic – 18.54

Justine – 17.56 (modified)

Rachel – 16.33

Mark – 15.53

Vivien – 18.38 (modified)

17-10-09

Workout

10 Pushups

200m Run

10 Pushups, 10 Thrusters

200m Run

10 Pushups, 10 Thrusters, 10 Situps

200m Run

10 Pushups, 10 Thrusters, 10 Situps, 10 Burpees

200m Run

Time: (*modified)

*Debbie – 8.59

*Vivien – 8.49

*Xavier – 6.58

*Deb – 9.11

Emma – 9.11

Amanda – 8.48

Sarah – 9.14

Mark – 8.14

Alex – 10.00

Simon – 11.32 (2 rnds)

Kirsten – 8.20

Rachel – 8.40

Vic – 9.32

Erica – 9.09

Jane – 9.39

Jen – 9.49

16-10-09

 

 Workout

Jumping Pullups / Inv. Row

Pushups

Situps

Squats

12,11,10 – 1

Time:

Justine – 16.41

Vic – 17.00

Paul – 17.49

Vivien – 18.36

Xavier – 19.04

14-10-09

Post your comments for a caption!

 Workout

500m Run

30 Mountain Climbers w/ Push up

500m Run

30 Jumping Squats

x2

Time:

6am

Mika – 16.54

Paul – 15.11 (modified)

Kirsten – 16.23

Justine – 18.27

Mark – 16.54

Alex – 16.28

Simon – 15.23

Rachel – 15.46

9.30am

Debbie – 14-10 (modified)

Emma – 16.31

Erica – 13.12 (modified)

Kristin – 13.12 (modified)

Jane – 16.18

Amanda – 15.15

Lisa – 15.38

Anna – 16.34

Fiona – 15.00

Sarah – 17.09

12-10-09 – Be Ready Challenge has begun!

 

The first session kicked of today at 6am for the Be Ready Challenge, I’m sure there were thoughts of “what the hell am I doing”. Good effort by everyone today. If your unsure on some of the movements you can always put in some practice.

 

Workout

24 Squats

20 O/H Travel Lunge

16 Good Mornings

x5

Time:

6am

Mark – 14.33

Paul (3) – 17.09

Vic – 15.20

Justine – 15.35

Mika – 14.39

Vivien – 17.37

Xavier – 17.38

 

9.30am

Emma – 11.08

Debbie(3) – 11.30

Kirsten – 12.45

Anna – 13.12

Kate – 10.52

Sarah – 13.16

Erica (B/L) – 12.12

Kristin – 11.10

Amanda – 13.14

Fiona – 10.52

Jane 13.20

10-10-09

 

                     

Workout

400m Run

40 Squats

30 Situps

20 Pushups

10 K/b Swing/Burpee/ Inv. Row

x 1- 3