Brendans Crossfit Workouts and Classes

[brendanc]

So this update is a bit late due to the site being down last night.

Yesterday we had a nice little kettlebell workout.

"The Kettlebell Mile"

Run 400m
21 Double KB Clean & Jerk 2 x 16kg KB
21 Pull ups
Run 400m
15 Double KB Snatch to thruster 2 x 16kg KB
15 Push ups
Run 400m
9 Double KB Sotts press 2 x 16kg KB
9 Sit ups
Run 400m

Fastest time was 13.05 with everyone smashing this out under 20 mins.

The Girls because of minor injuries had the following

Amrap in 12mins

6 Wall ball 5kg
12 Double KB Jerk 12kg
Row 200m

Janette 6 rds + 6 jerk, Carla 7 rds.

Well done guys see you on Sat

[brendanc]

just some info on the above movements

Steve cotter explains and demos the Kettlebell Sotts press

http://www.youtube.com/watch?v=8jAfYKGzI9g

Here is the kettlebell Snatch to thruster (yes I know he is a girly man with a puny weight)

http://www.youtube.com/watch?v=MHIyivc-jJ8

Enjoy

[brendanc]

This mornings workout was courtesy of Crossfit HQ.

5 Rounds for time

Run 600m
15 Squat Clean to Thruster 40kg

This one really hurt..

Fastest time was Steve Mc at 27.05 with me hauling my old ass in at 29.54

Janette did a scaled version of 3 rounds in 15.35

Well done everyone see you on Monday

[Commander Keen]

Holy balls, glad I didn't turn up..

Got a 5k with rgv lee in the morning so I don't feel too bad

[Towlybear]

Gawd, looks like i need to get a bit fitter before comin to one of these after watching some of the videos, at the moment i powerlift and do HIIT. Might need to get a bit more cardio going before i even think about getting into crossfit :S

[ninjaa]

And why's that? Isn't the definition of madness; doing the same thing every day, but expecting a different result

Don't hesitate, get in there & smash it

[Hewie]

Gawd, looks like i need to get a bit fitter before comin to one of these after watching some of the videos, at the moment i powerlift and do HIIT. Might need to get a bit more cardio going before i even think about getting into crossfit :S

Nah ... crossfit can be scaled to suit all levels .. so get in there and have a go .. just do it at your pace and within your capabilities. Dont worry about time or other people .. just give it 100% of your best with good form.

[Professor Redfern]

Gawd, looks like i need to get a bit fitter before comin to one of these after watching some of the videos, at the moment i powerlift and do HIIT. Might need to get a bit more cardio going before i even think about getting into crossfit :S

No dont worry just show up Brendan is good bloke, and he will set you at your own pace. First rule of PT is dont make the person yak on their first day, not too many people will come back for a second day when they are made to feel nauseous and embarrassed.

[inertia]

I yakked my first time, it's the only reason I came back. No other workout showed me how unfit I really was!

[Towlybear]

Haha ok ill have to give it a go then, would be nice to return to the fitness level i was at when i rowed and these workouts don't look so much different to what we used to do on the big sessions

[brendanc]

Tonights workout was imaginatively called.

"Triple Treat"

5 rounds for time

15 Double unders
5 Clean & Jerk 40kg

Rest 5 min

3 Rounds for time

15 Knees to elbows
15 Thrusters 30kg

Rest 1 min

Run 800m

This one has 3 separate results not counting the rest time
The quickest times tonight were Shaun's with 3.00, 4.45 and a scorching 800m time of 3.35.

Carla because of injury had a gem from Crossfit HQ to contend with.

For time

Row 1500m
35 Wall ball 7kg
Row 750m
25 Wall ball
Row 350m
15 Wall ball

A very impressive time of 16.35 was posted.

Well done everyone see you on Wed

[moshriff]

Being fit to start with will certainly help but as others have mentioned the workouts can be tailored....just do as much as you can! I can gaurantee that you'll get fit AND strong quick smart. What I found best about this training was that the conditioning translated into being useable in the real world more so than doing a "regular" gym session. Put it this way I've never found moving house easier after this, and I usually hate moving with a passion

[Commander Keen]

moshriff That is a perfect example, since joining Brendan's crossfit classes I've moved house twice and both have been the largest but easiest on my body.
It's not just the strength aspect but improved lifting form as well.

Oh and just to set the record straight, Brendan beat be on the thrusters workout by almost a full minute. He's just too modest to say so.

[Yagadan]

Okay so what days and times do these happen? Back at uni soon so won't be working every weeknight and while my strength is alright atm my cardio isn't great.


Pretty keen to finally come along

[Yagadan]

Oh and what's the cost per session /week ?

[brendanc]

Tonights work is the last one for a couple of days as I'm off to Sydney so the next workout will be Wed 22 Feb.

We had a two part workout

Back Squat 5, 5, 3, 3, 1 for max weight no time limit

Then

Amrap in 12 mins

1 Power Snatch 40kg
1 Bar facing Burpee

This wod is ascending reps so it runs like this

Round 1 - 1 power snatch
1 Bar facing burpee

Round 2 - 2 power snatch
2 Bar facing burpee

Round 3 - 3 power snatch
3 Bar facing burpee

and so forth.....

I took some shots on my crappy phone camera as the shirts came off and it got serious

Wed Workout 004.jpg Wed Workout 010.jpg Wed Workout 007.jpg Wed Workout 001.jpg

Proving there is life in the old dog yet the best score of the night was from me with 10 rounds + 3 snatches with Shaun 1 solitary rep behind.

See you all next week

Brendan

[brendanc]

Just a quick reminder that we're back to our regular training timetable from 6pm tomorrow.

See you then.

[Commander Keen]

Deano should come along

[Yagadan]

I'm in to try this next week with a mate

[Deano]

This conflicts with the WNMTBR I'm afraid (which is in itself a cardio workout ) Sorry guys!