Blog - Rapid Crossfit

8/12/08 – Christmas time

Day 38 for 38 BURPEES>

Now that Christmas is almost on top of us and the pressure is starting to pickup, the kids maybe out of school now. It is still important that you get those workouts in and keep that time for yourself as strange as it may seem it will allow you to deal with the pressures alot more easily. You can always let me know how you are try to keep the balance.

30s Step ups
30s Bench dips
30s Mountain climber
30s Rest

200m Run
20 Burpees
400m Run
40 Squat jumps
600m Run
60 Jumping lunges
800m Run
80 Push ups

Emma – 13.30


Day 36 for 36 BURPEES.

Bear Walk 20m
5 Pushups
Tiger Crawl 20m
5 Pushups

400m Run
35 Travel Lunges
25 Situps
15 Exa-tube Thrusters
3 rounds for time:

Emma – 10.04
Kirsten – 11.38
Anna – 10.15
Jane – 10.01

3/12/08 – Running

Day 34 for 34 Burpees!

Is running the exercise you dread the most or look forward to when it comes to the workouts. Do you have a race you want to win or have a better time or do you just want to be better at it. I personally hate running any long distance and avoided like the plague when I was at school, in a game of football or basketball I could do that all day. As I have progressed with these workouts it is bearable as the distance is short and intensity high, which has increased my top end fitness and enabled me to be better at running. Tell me about what you have noticed since beginning your workouts.

Dynamic warmup

200m Sprint
10 Burpees
5 rounds

Sarah – 7.04
Fou – 6.04

Finished with Tabata
Leg drops

1/12/08 – Flexibility

Day 31 for 31 BURPEES.
Flexibility plays an important role in our day to day lives, allowing for easier movements such as leaning forward over the shopping trolley to grab an item of the shelf, getting in and out of the car, picking a baby up off the ground. All require good free movement particularly around the hips, legs and low back. When we have a greater range of motion (ROM) this also allows us to exercise in a greater capacity by utilising more muscle and in doing greater dynamic movements. Post your comments and let me know if you have noticed an increased ROM from your training.

5 burpees
5 bench dips
5 lunges (each leg)

20 step ups with a jump down
20 plank ups
20 bootstrappers
20 birdpickers
20 sit ups

Kirsten – 22.06
Amanda – 21.02
Fou – 22.15
Sarah – 21.37

29/11/08 – Retest

Day 29 for 29 BURPEES.

Today was a *retest for those that completed this workout 8 weeks ago. Always beating your previous score is not the only indicator that your fitness is increasing, even if you may get less or same could show that you complete the routine with better technique or you maybe pushing other aspects faster requiring you to need a bit more recovery. Only you will know whether aspects are faster or you have a greater range of motion with exercises.

Speed warmup
Mountain Jumpers
15s, 30s, 45s, 60s

Pt.1 – 20x Squat Jumps
25m side jumps to left
Pt.2 – 20x Flutterkicks (4 count)
25m Broadjumps
Pt.3 – 20x Pushups
25m side jumps to right
AMRAP in 20 minutes

Anna – 6
*Jane – 6 (1 more round than last time)
Kirsten – 6
*Emma – 4 (1 less round than last time)
*Amanda – 6 (same)
*Rachel – 7 (1 more round than last time)

26/11/08 – 007

Day 26 for 26 BURPEES!
I went to see the 007 movie, talk about your typical action packed, suave 007. (I know this is only a movie) however the degree of fitness someone requires to pull of some of the scenes shows all the dynamics of the different types of fitness involved power, speed, strength, agility, cardiovascular stamina etc is necessity to our lives. In all of our daily lives we recruit all these aspects of fitness which make us well rounded and better equipped to handle the challenges that enter day to day routines.

10 Jumping Jacks
1 Burpee
10 x

800m Run
50 Arch Rocks
50 Situps
3 Rounds

Emma – 13.06
Fou – 13.35
Jane – 10.43
Amanda – 13.49
Sarah – 14.28

24/11/08 – Burpees Technique

Day 24 for 24 BURPEES.
As a reminder for your burpees technique.
1. Stand tall
2. Crouch down placing hands on the ground & jumping the feet out into a strong plank or pushup position.
3. Jump the feet back up towards your hands landing on your heels, not your toes. Sometime taking a wider stance can make this easier.
4. Jumping straight up with the hips well open and arms extended.
5. Shout out, I love BURPEES (optional)

Jumping Lunges
Good mornings

4 Burpees
8 Windmills
12 Bench jumps
16 Situps
8 rounds

Emma – 16.40
Sarah – 17.00

22/11/08 – Maxing

Day 22 for 22 BURPEES.
When you finish your workout after pushing it to the edge do you need to lie down, feeling bewildered and moaning as you recover. What are the things you’ve experienced as you recover from pushing yourself to the edge. Post you comments .

Circle of lunges
15 bench dips
15 jumping pullups
3 x

35 Squats
35 Pushups
35 Situps
35 Birdpickers (each leg)
35 Spiderman lunges

Jane – 11.11
Emma – 10.30
Amanda – 11.58
Anna – 11.04
Rachel – 12.30

19/11/08 – Rapid Influence

Day19 for 19 BURPEES!

RapidFitness was set out to increase everyday physical activity in your life. Have you started to notice what you have learnt has started to come into your daily activity. For myself I almost never pick anything up without needing to squat or anything heavy (ie; kids) that i am doing a deadlift movement. Has your training improved the way you use your body. Let me know by posting your comments.

Exa-tube Sprints 50m
Exa-tube Chest press x 20
Exa-tube Row x 20
3 x

Turkish Getups

10 Shoulder Press from knees
12 Sumo Deadlift w High Pull
15 V-twists
5 rounds

Amanda – 7.23
Emma – 7.26
Jane – 7.29
Sarah – 7.20


Day 17 for 17 BURPEES!
Scalability of the workouts is important, knowing how to work at your level of intensity that it maintains a challenge but not pushing you over the edge. This can still apply to you if your not feeling your 100% self.

O/H squat
Flutterkicks (each leg)
15 Reps x 3

Plank ups
Sit ups
Mountain Jumpers
Max reps in 2min with 10sec rest between exercises, then 1min max reps.

Emma – 97/56, 50/34, 40/24, 50/26, 50/26
Deb – 75/30, 40/18, 15/12, 48/24, 48/24
Kirsten – 90/48, 50/26, 35/18, 40/24, 40/24
Fou – 94/57, 63/36, 49/37, 45/26, 45/26
Sarah – 83/43, 50/33, 32/17, 43/25, 43/25