Blog - Rapid Crossfit

2-2-09

Day 93 for 93 BURPEES

Warmup
Good Mornings
Mountain Climbers
Flutterkicks
21-15-9

Workout
“Tabata Rapid”
(9.30am)
*Tuck Jumps
Squats
Dips
*Pushups (Kn, F.B)
Situps

Total:
Sarh – 63 (Kn)
Emma – 75 (Kn)
Fou – 66 (F.B)

(6.15pm)
*Jumping Lunges
*Jumping Pullups

Total:
Kirsten – 83
Desiree – 51
Sam – 63
Deb – 64

31-1-09

Day 91 for 91 BURPEES

Warmup
Bear Crawl
Crab Walk
Caterpillar

Workout
400m Run
*50/100 Birdpickers
400m Run
*40/80 Plankups
400m Run
*20/30 Burpees
400m Run
*20/40 Squats

Time:
Jane – 12.14
Anna – 13.11
*Janine – 10.24
Emma – 11.41
*Kirsten – 9.50
Sarah – 13.13
*Tash – 10.40
Deb – 13.22

28-1-09

Day 88 for 88 BURPEES.

Warmup
10 Frog Jumps out
Low crawl back on forearms
x3

Workout
40 Travel Lunges
20 Burpees w/ pushup
5 Rounds

Time:
Deb -19.28
Lucy – 18.26
Amanda – 18.10
Emma – 16.44
Sarah – 16.16

26-1-09

Day 87 for 87 BURPEES

Warmup
30 x Mountain Climbers
20 x Mountain Jumpers
10 x Rolling Side Planks
x3

Workout
400m Run
50 Squats
25 Burpees
50 Arch Rocks
25 Situps
50 Squats
25 Burpees
50 Arch Rocks
25 Situps
400m Run

Time:
Liz – 14.52
Emma – 13.54
Jane – 13.13
Rachel A – 14.28
Amanda – 13.57
Lucy – 13.50
Vic – 14.58
Andrew – 14.48
Julie – 14.45

24-1-09

Day 85 for 85 Burpees
Sorry for the delay for the past few weeks posts, being in transition with homes has been alot more difficult than I anticipated and not having any internet access in this part makes you quite disconnected to all that goes on. It’s quite amazing how much life revolves around this now. So I will just post all the weeks up to date. Let me know how the workouts are going for you by posting your comments. DON’T BE SHY!

Warmup
10 x Jumping Pullups
15 x Incline Pushups
20 x Exa tube Thrusters
x3

Workout
6min Box Jumps – 12″
2min Rest
Bottom to Bottom Tabata Squats
6min Box Jumps

1st 6min Tabata Total 2nd 6min
Rachel A – – 112 150
Amanda – 132 96 120
Deb – 148 72 130
Vic – 121 92 146
Emma – – 157 138

Welcome Back!

Day 82 for 82 BURPEES.
Happy new fitness beginnings and welcome back for another hot year. Our first session back and we eased into this one today. I think there is a bit of catching up to do with burpees for some, however your nearly there. Only 18 days to go you know you can do it.

Warmup
10 Burpees
10 Pushups
10 Lunges
x3

Workout
Bicycles (4 count)
Lateral Bridge (l side)
Arch Rocks
Lateral Bridge (r side)
20-18-16-14-12-10-8-6-4-2

Emma – 12.02
Sarah – 12.02
Amanda – 12.03

22/12/08 – Final Session 08

Day 52 for 52 BURPEES
Well the end of the year has come, but the beginning for RAPIDFITNESS to continue its following. I’d like to give a great big THANKYOU for all of the support from the fantastic crew that have been training hard since the start, it’s been great seeing the progress everyone has been making. I look forward to continuing that with you next year.
It will be hard but I will aim to put out those burpees on Xmas Day and I’ll try to get a picture up to show its been done.

Today was the last workout for the year and the first mother, daughter challenge which was awesome to see Hazel put the pressure on her mum. Could be a new one for 09.

Warmup
10 Burpees
20 Stepups
3x

Workout
100m High knees
15 Situps
15 Jumping Squats
100m Butt Kicks
15 Situps
15 Jumping Squats
3 rounds

Hazel – 9.12
Rachel – 10.11

20/12/08 – Half way

Day 50 for 50 BURPEES.
We are half way there with the burpee challenge, no other perfect time than to keep it going strong for the next two weeks in particular.
For all you hard taskers the burpees done to date are 1275. WooHoo!

Warmup
10 Pullups
20 Lateral Bridges
15 Alt. Lunges
3x

Workout
800m Run
25 Pushups
800m Run
50 Full body Situps
800m Run
75 Squats
800m Run

Time:
Rach – 10.00
Jane – 10.00
Anna – 10.42
Sarah – 11.07

17/12/08 – Increasing your ROM (not RAM)

Day 47 for 47 BURPEES.

Throughout your time of training at RAPIDFITNESS alot of focus goes towards increasing your strength and cardiovascular endurance. We still make it an important part of our routine to increase flexibility. If we can increase our range of motion(ROM) we increase the ability to recruit a greater amount of muscle fibre, increasing the capacity for greater strength over that given range. Performance is enhanced when your strength and flexibility are balanced. So while your sitting down watching T.V you could do some stretches.

Warmup
Dynamics

Workout
Tabata – 20s of work 10s of rest x 8 intervals, 1min recovery between exercises.
Pushups
Jumping Lunges
exa-tube Shoulder Press
exa-tube Squats

Total Scores:
Jane – 50
Fou – 58
Sarah – 46
Rachel – 53

15/12/08 – Burpee Challenge

Day 45 for 45 BURPEES.
It was 45 days ago that we started the burpee challenge in its informal way, that it was put out to people who were interested in partaking. NO contract or secret handshake, just a challenge of determination. So I’m interested in who’s still determined to see this through, post me your comments or thoughts on how your keeping youself in the game.

Warmup
20 Lateral bridges
10 Bench dips
10 Burpees
3x

Workout
400m Run
400m Travel Lunge

Fou – 4.43
Amanda – 5.06
Jane – 4.52
Sarah – 4.57

15 Situps
10 Pushups
10 Squats
3x