SF Gym

Thursday 23rd February

admin — Wed, 22 Feb 2012 16:00:36 +0000

Thursday 23rd February	Running – Justin
QOD: ”At some point You’ve got to stop evaluating and start doing” Anthony Robbins Warm up 5mins Cardio 3 Rounds 5 Hip Bridge 5 Calf Raises 5 Step through Workout: 6 x 400m Run

Thursday 23rd February

Running – Justin

QOD: ”At some point You’ve got to stop evaluating and start doing” Anthony Robbins

Warm up 5mins Cardio

3 Rounds

5 Hip Bridge

5 Calf Raises

5 Step through

Workout:

6 x 400m Run

Wednesday 22nd February

admin — Tue, 21 Feb 2012 16:00:53 +0000

Wednesday 22nd February	WestCoast CrossFit
QOD: Confucius quote “Before you embark on a journey of revenge, dig two graves” Warm up 5mins Cardio Burgener W/U Workout: Snatch 1-1-1-1-1-1-1

Wednesday 22nd February

WestCoast CrossFit

QOD: Confucius quote “Before you embark on a journey of revenge, dig two graves”

Warm up 5mins Cardio

Burgener W/U

Workout:

Snatch

1-1-1-1-1-1-1

Tuesday 21st February

admin — Mon, 20 Feb 2012 16:00:27 +0000

Tuesday 21st February	Deadlift – Eilidh
QOD: “It’s called a workout because it requires EFFORT! Without the work it’s simply an easy out” Warm up 5mins Cardio 3 Rounds 5 Suitcase deadlift 5 Roller angel 5 Stick Press Workout: 7 Rounds for time: 7 Deadlift – 100/75kg 7 L Pull Ups

Tuesday 21st February

Deadlift – Eilidh

QOD: “It’s called a workout because it requires EFFORT! Without the work it’s simply an easy out”

Warm up 5mins Cardio

3 Rounds

5 Suitcase deadlift

5 Roller angel

5 Stick Press

Workout:

7 Rounds for time:

7 Deadlift – 100/75kg

7 L Pull Ups

Monday 20th February

admin — Sun, 19 Feb 2012 16:00:11 +0000

Monday 20th February	Press – Gerald
QOD: “Know how to listen, and you will profit even from those who talk badly.” Plutarch Warm up 5mins Cardio Push Press Technique Workout: Front Squat 3-3-3-3-3-3-3 Push Press 6-6-6-6

Monday 20th February

Press – Gerald

QOD: “Know how to listen, and you will profit even from those who talk badly.” Plutarch

Warm up 5mins Cardio

Push Press Technique

Workout:

Front Squat

3-3-3-3-3-3-3

Push Press

6-6-6-6

Saturday 18th February

admin — Fri, 17 Feb 2012 16:00:05 +0000

Saturday 18th February	O/H Lunge Walk
QOD: When you’ve come to the edge of all the light you know And are ready to step into the darkness of the unknown. Faith is knowing one of two things will happen. There will be something solid to stand on Or you will be taught how to fly. Warm up 5mins Cardio 10mins Triggerpoint Workout: 5 Rounds for time: 30 Double Unders 30m O/H Lunge Walk – 20/10kg 30 KB Swing – 24/16kg

Saturday 18th February

O/H Lunge Walk

QOD: When you’ve come to the edge of all the light you know
And are ready to step into the darkness of the unknown.
Faith is knowing one of two things will happen.
There will be something solid to stand on
Or you will be taught how to fly.

Warm up 5mins Cardio

10mins Triggerpoint

Workout:

5 Rounds for time:

30 Double Unders

30m O/H Lunge Walk – 20/10kg

30 KB Swing – 24/16kg

Friday 17th February

admin — Thu, 16 Feb 2012 16:00:39 +0000

Friday 17th February	Press – Scott (Big Red)
QOD: “Action always trumps justification,rationalisation and explanations. Which do you have more of today” JJ Murphy Warm up 5mins Cardio 3 Rounds 5 Stick Press 1min triggerpoint Workout: Shoulder Press 5-5-5-5-5 3 x Max Pull Ups (Strict)

Friday 17th February

Press – Scott (Big Red)

QOD: “Action always trumps justification,rationalisation and explanations. Which do you have more of today” JJ Murphy

Warm up 5mins Cardio

3 Rounds

5 Stick Press

1min triggerpoint

Workout:

Shoulder Press

5-5-5-5-5

3 x Max Pull Ups (Strict)

Thursday 16th February

admin — Wed, 15 Feb 2012 16:00:22 +0000

Thursday 16th February	Front Squat position
QOD: “Man is born to live, not to prepare to live” Boris Pasternak Warm up 5mins Cardio Burgener W/U Workout: “Elizabeth” For time: 21-15-9 Cleans – 60/42.5kg Ring Dips

Thursday 16th February

Front Squat position

QOD: “Man is born to live, not to prepare to live” Boris Pasternak

Warm up 5mins Cardio

Burgener W/U

Workout:

“Elizabeth”

For time: 21-15-9

Cleans – 60/42.5kg

Ring Dips

Wednesday 15th February

admin — Tue, 14 Feb 2012 16:00:52 +0000

Wednesday 15th February	Toes to Bar – Ross
QOD: “When a person really desires something, all the universe conspires to help that person to realize his dream” – Paulo Coelho Warm up 5mins Cardio 3 Rounds 5 Roller Angel 5 Push Ups 5 Box pistol Workout: 5 Rounds for time: 12 Wall Ball – 20/14lbs 12 Toes to Bar

Wednesday 15th February

Toes to Bar – Ross

QOD: “When a person really desires something, all the universe conspires to help that person to realize his dream” – Paulo Coelho

Warm up 5mins Cardio

3 Rounds

5 Roller Angel

5 Push Ups

5 Box pistol

Workout:

5 Rounds for time:

12 Wall Ball – 20/14lbs

12 Toes to Bar

Tuesday 14th February

admin — Mon, 13 Feb 2012 16:00:43 +0000

Tuesday 14th February	Happy Valentines Day!!!!
QOD: “You cannot help men permanently by doing for them what they could and should do for themselves” – Abraham Lincoln Warm up 5mins Cardio 3 Rounds Handstand hold 5 Hip bridge 5 Suitcase deadlift Workout: Deadlift 5-5-5-5-5 3 x Max HSPU

Tuesday 14th February

Happy Valentines Day!!!!

QOD: “You cannot help men permanently by doing for them what they could and should do for themselves” – Abraham Lincoln

Warm up 5mins Cardio

3 Rounds

Handstand hold

5 Hip bridge

5 Suitcase deadlift

Workout:

Deadlift

5-5-5-5-5

3 x Max HSPU

Monday 13th February

admin — Sun, 12 Feb 2012 16:00:03 +0000

Monday 13th February	Push Ups
QOD: “I don’t stop when I’m tired, I stop when I’m done” Warm up 5mins Cardio 10mins ENMW Workout: “Tabata” – 20sec work:10sec rest Squat Pull Up Push Up Sit Up Complete 8 Rounds of each exercise before moving onto the next. Score is highest set for each movement, add together. 1 min rest between each exercise

Monday 13th February

Push Ups

QOD: “I don’t stop when I’m tired, I stop when I’m done”

Warm up 5mins Cardio

10mins ENMW

Workout:

“Tabata” – 20sec work:10sec rest

Squat

Pull Up

Push Up

Sit Up

Complete 8 Rounds of each exercise before moving onto the next. Score is highest set for each movement, add together. 1 min rest between each exercise