Tag Archives: clean
Morning – CF
100 air squats
90 OHL
80 jump squats
70 long jumps
60 KB swings
50 push ups
40 crunches (10kg plate)
30 burpees
20 C&J
10 pull ups
Evening – CF
4 rounds
8 exercises
1min for each station
only one break
😀
Leave a comment | tags: abs, burpee, clean, crossfit, gym, jump, lunges, pull up, push up, squat, swing, training, WOD | posted in workouts
Morning – C
1h treadmill (speed 7km/h)
Evening – CF
1h crossfit: WOD: 1min30sec; 1min; 30sec; all exercise using barbell;
DL
shoulder press
front lunges (barbell on back)
clean
back squat
barbell swing
hi pull
Leave a comment | tags: barbell, cardio, clean, crossfit, fat burn, lift, lunges, press, squat, swing, treadmill, weight loss, weights | posted in workouts
Who can stay off sugar, sweets, candies, chocolate etc for a whole month?
Start: 13th January 2014
End: 10th February 2014
Let’s do it!
Because after Xmas and New Year, my brother’s bday, xmas candies, I have enough! Hahahaha
Body needs a clean up 🙂
Remeber to mark each successful day.
Good luck to all of us!
Leave a comment | tags: challenge, clean, diet, no sugar, sweets | posted in news
Morning – G
10:00 1h FitBall training (teaching class: squats, lunges, lifts, jumps, abs, bottom etc – everything with swiss ball)
11:00 1h crossfit (teaching)
WOD: using 15kg barbell with:
20 x burpee plus jump over bar
20 x burpee plus DL
20 x burpee plus clean
20 x burpee plus bar stand up
12:00 core training (teaching class: crunches, sit ups, bicycles, leg lifts, plank, back training etc)
Officially I pronounce Saturday open! 😀
Leave a comment | tags: barbell, burpee, clean, core, core training, crossfit, dead lift, gym, swiss ball, training | posted in workouts
Day 30: 195 burpees
IT’S ALMOST OVER!
Evening – CF
WOD:
300m run
300m row
20 clean & burpee (21kg barbell)
25-30mins amrap
Leave a comment | tags: barbell, burpees, clean, crossfit, row, run, training, weight, WOD | posted in workouts
Day 16: 125 burpees
Evening – crossfit
WOD: 3 rounds: 1min; 1min; 45sec
clean (11kg barbell)
burpees
shoulder press (11kg barbell)
burpees
C&J (11kg barbell)
burpees
jumping jacks (11kg barbell)
burpees
NICE!!!
Leave a comment | tags: barbell, burpees, clean, crossfit, gym, jerk, jump, press, training, WOD, workout | posted in workouts
Back to the Classic dressing.
What do we have with it today?
Cos lettuce, carrots, red capsicum, corn.. and a big star of the evening: turkey hearts! 😀
Yum yum yum!
Leave a comment | tags: capsicum, carrot, clean, Corn, dinner, dressing, fresh, hearts, lettuce, low calories, olive oil, protein, raw, salad, turkey, vinegar | posted in food
WOD:
10 medicine ball squat clean
20 burpees
30 air squats
AMRAP for 20mins.
Leave a comment | tags: amrap, burpee, clean, crossfit, gym, gymnastic, medicine ball, squat, time, weights, WOD | posted in workouts
Morning – CF
20mins AMRAP:
10 clean (20kg barbell)
20 back squats (20kg barbell)
30 quick jumps over barbell
40 lunges (20kg barbell on your back)
Evening – BB
not sure what yet, just on my way to the gym 😉
Leave a comment | tags: amrap, barbell, clean, crossfit, free weights, gym, indoor, jump, lunge, squat, time, WOD | posted in workouts
Morning – CF
Warm up: 40 burpees
WOD 1:
4 rounds of
10 dips
15 pull ups
20 thrusters (15kg plate)
WOD 2:
3 rounds of
15 x clean (30kg barbell)
15 x sit up to a full stand (10kg plate)
15 x box jump (60cm)
15 x OHL (15kg plate)
That’s what I call a heavy morning!
Leave a comment | tags: box jump, burpee, cf, clean, dip, gym, hard, jump, lunges, ohl, pull up, sit up, thruster, WOD, workout | posted in workouts
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