Blog - Rapid Crossfit

25-3-09

*RETEST

Warmup
4 TGU’s
5 Burpees
x3

Workout
4 rounds
400m Run
50 Squats
Rnd 1 – Air Squats
Rnd 2 – Back Squats
Rnd 3 – Overhead Squats
Rnd 4 – Air Squats

*Emma – 8.14 (10.38)
Rachel A – 8.10
Amanda – 8.14
Sarah – 8.10

23-3-09

Warmup
10 Plankups
12 Bench Dips
15 Jumping Pullups
x3

Workout
30ft Burpee frog jump
50 Jumping Jacks
30ft Burpee frog jump
40 Tuck Jumps
30ft Burpee frog jump
30 Squats
30ft Burpee frog jump
20 Jumping Lunges
30ft Burpee frog jump

930am
Emma – 11.22
Jane 13.51
Fiona – 15.56

615pm
Deb – 10.48
Kirsten – 11.33

21-3-09

Warmup
Partner up
Forward Travel lunge – 4pt Plank
Backward travel lunge – 3pt Plank
Lateral lunge – 2pt Plank
3x

Workout
7 Pushups
21 Burpees
200m Sprint
4 rounds

Time:
Rachel – 9.21
Jane – 8.26
Anna – 9.42
Emma – 9.41
Kirsten – 8.47
Sarah – 9.36
Hazel (9) – 7.55

18-3-09

Warmup
Run court
30s Squats
30s situps
30s Superman
x3

Workout
400m Run
21 Bench Jumps
12 Pushups
3 rounds

Time:
Deb – 6.46
Rachel – 6.39
Amanda – 7.27
Emma 8.28

16-3-09

Warmup
15 bench Jumps
25m Bear Crawl
x3

Workout
5 Burpees
10 Pushups
10 Situps
15 Overhead squats
AMRAP in 20min

930am
Emma – 13+1
Jane – 12+1
Amanda – 13+2
Sarah – 12
Fou – 13+2

615pm
Kirsten – 10
Desiree – 7+3
Deb – 9
David – 8
Hannah (9) – 14 modified workout

14-3-09

As the weather is still being so fine, I can understand why so many people are making the most of those getaway weekends, even with the hint of crispness in the air. We spent the weekend moving house again and for the final time, so I was able to workout 3 days in a row putting into practice alot of those lifting techniques, I’m glad that paid off.
Retested some of our troopers today, all I can say is what a huge gain!

Warmup
Knees to Shoulders x 15
Squats x 15
Flutterkicks x 30
x3

Workout
Squat Jumps
Situps (full body)
Spiderman Pushups
Superman
40-30-20-10

*Retest
Time:
*Jane – 14.46 (21.29)
*Amanda – 15.04 (21.33)
Kirsten – 15.34

11-3-09 – Anticipation

The anticipation of a workout is something different with Rapidfitness, I don’t know any other gym where people get nervous or talk about what the workout might be the way they do with Rapidfitnes. Those moments right before a workout can bring out a lot of different feelings. I know sometimes I feel anxious, excited and then even ask the question WHY? It’s the sensation of completing a workout and stepping up to the challenge that gets me through each one. Post your thoughts of what goes through your head before a workout.

Warmup
Pushups
Jumping Lunges
Good Mornings
21-15-9

Workout
9 Toss & Fetch
12 Bensh Dips
15 Squats
AMRAP in 20 min

Rounds:
Emma – 12
Amanda – 14+2
Sarah – 14

9/3/09 – REST

Don’t neglect your rest, rest is a huge part of beeing well both during & between workouts. The three main requirements for muscular development is Stimulation, Nutrition & REST.
If you find yourself on the verge of anything, sickness, injury, passing out – it’s time to step back for a moment & catch your breathe. Don’t worry enjoy the moment as you are bound to make better gains from it.

Warmup
Squats x 20
Pushups x 10
Lateral Bridge x 5 each side
x3

Workout
70 Travel Lunges
21 Jumping Pullups
21 Situps
60 Travel Lunges
18 Jumping Pullups
18 Situps
50 Travel Lunges
15 Jumping Pullups
15 Situps
40 Situps
12 Jumping Pullups
12 Situps
30 Travel Lunges
9 Jumping Pullup
9 Situps
20 Travel Lunges
6 Jumping Pullups
6 Situps
10 Travel Lunges
3 Jumping Pullups
3 Situps

Time:
930am
Amanda – 15.51
Emma – 15.57
Jane – 16.09
Fou – 16.09

615pm
Desiree – 20.49
Kirsten – 20.58
Deb – 20.03
David – 21.04
Hannah (9y/old) – 16.53 (workout modified)

7/3/09

Warmup
30s Stepup
30s Dips
30s Mountain Climbers
30s REST
x3

Workout
200m Run
20 Burpees
400m Run
40 Squat Jumps
600m Run
60 Jumping Lunges
800m Run
80 Pushups

Time:
Deb – 11.56
Kirsten – 10.53
Jane – 10.59
Rachel – 10.02

4-3-09 Variety is the Spice of Life

With the training we do Rapidfitness does’nt specialise in anything. Meaning our workouts vary in length. We are not specifically for the endurance trainer or the sprinter, we may have an endurance workout one session & do a short weighted metabolic workout the next. You need to consider in life, the activities we do vary in length all the time. If we want to train to be prepared for life, then our training should vary as well. If you always do cardio for an hour, are you ready for something short & intense? If you only do short workouts, are you ready to endure a long activity? Change it up! Not only does it make you more prepared for sports & life, but it keeps things interesting.

Warmup
50ft Bear Crawl
16 Pushups
50ft Bear Crawl
8 T-Pushups

Workout
Jumping Lunges
xa-tube Squats
xa-tube Shoulder Press
Situps

Time:
Emma – 12.26
Amanda – 13.15
Rachel – 12.19
Deb – 13.00
Sarah – 13.15