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Thursday 10th June 2010

CrossFit Program

Part #01 ... Warm Up

50 x Sand Bag Throws

The following information is from the web site below and click on the logo to go to their Official Home Page

Those Dreaded Sandbags
As annoying and troublesome as they can be to your workout, the constantly shifting load provides a great stimulus for the stabilizer muscles of the core ... the picture above shows four ways to work with sandbags ...
---------------shoulder / get-up
---------------clean
---------------shoulder / walk and
---------------side bridge

Ritchie had his three students complete a different exercise
The photo above shows the Baseball Field at Trinity Beach
The gates were open with Tanya on one side of the opening and Andria on the other
They threw their bag over the fence, ran through the gate, picked up the bag and threw it over again, then back, etc, etc
Kahlia was doing the same exercise using a baseball L-frame
The three bags are "fairly heavy" but the exact weight is unknown ... need some scales !!
Tanya and Kahlia finished in just on five minutes, with Andria completing hers thirty-five seconds later

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Part #02 ... Workout Of The Day

NOTE - if the videos "stutter" due to buffering and your download speed, simply play them again and they will be perfect !!

Demonstration Video - Deadlifts
1 minute 37 seconds

video = http://www.ronebergcairns.com/2010onwards/general2010_2683.flv

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Tanya ... Deadlifts and Burpees

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At the start, Tanya completed 9 lifts followed by 1 burpee
Then she did 8 lifts and 2 burpees ... then 7 and 3 and
continued this progression until she completed 1 lift and
9 burpees ... after that. she worked back the other way
finishing with 9 lifts and 1 burpee once again

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The bar Tanya was using weighs 20 kilo plus she had 10 kilo
weights at each end for a total of 40 kilo for each lift

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She completed her routine in 15 minutes 53 seconds

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Kahlia ... Medicine Ball Clean and Burpees

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Her exercise routine was the same as Tanya's

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Setting up the gear, Ritchie put out a 10 kilo ball ... Kahlia
looked at it and said "no bloody way !!" ... so it was changed
to an 8 kilo and this was also sworn at ... Ritchie then went to
the children's section and got a 5 kilo which Kahlia grudgingly
accepted ... she wanted the 3 kilo ... she then proceeded to
invent a completely new way of doing this exercise ... just
couldn't get the moves co-ordinated !! ... someone else's
turn next time and we'll see how they get on ... Sharon ??

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She completed her routine in 15 minutes 25 seconds

 Demonstration Video - Medicine Ball Clean
31 seconds

video = http://www.ronebergcairns.com/2010onwards/general2010_2684.flv

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Demonstration Video - Hang Clean
1 minute

video = http://www.ronebergcairns.com/2010onwards/general2010_2685.flv

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Andria ... Hang Clean and Burpees

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Her exercise routine was the same as Tanya's

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Andria started with a bar similar to the one in the video and
this weighed in at 20 kilo ... she managed with this until
almost the half way point (2 lifts and 8 burpees) and then
changed to a lighter bar that had 5 kilo weights at each end

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She completed her routine in 16 minutes 45 seconds

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