Tuesday 31 March 2009

"Helen"

Tuesday 31/3/09
"Helen"
Run 400 mtrs
21 KBS x 24 kg
12 Pull ups
3 Rounds for time
Scale weight as required

Monday 30 March 2009

"Freddy's Revenge"

Monday 30/3/09
"Freddy's Revenge"
Rounds in 20 mins
15 Pull Ups
15 DB Push Ups or Ring Dips
15 Back Extensions
15 Sit Ups
Compare to 10/12/08

Sunday 29 March 2009

"Line Them Up And Go"

Sunday 29/3/09
"Line Them Up And Go"
For Time
800 mtrs
20 KBS
600 mtrs
30 KBS
400 mtrs
40 KBS
200 mtrs
50 KBS
Men 24 kg
Ladies 16 kg
Scale weight as required

Saturday 28 March 2009

"Saturday WOD"

Saturday 28/3/09
"Saturday WOD"
20 KBS 24 kg
20 Box Jumps 24"
20 S D H P 40 kg
200 mtr Run
5 Rounds for time
Scale weights as required

Friday 27 March 2009

CrossFit in the Canaries alt W.O.D.

W.O.D. Friday 27th March 2009
"WOD for the super tough"

Take lift into basement, walk past 22 Lamborghinis
Jump into BMW Z4 and quick as you can, put the top down
Drive around posing and waving for an hour, deneying you were ever James Bond
(but sign a few autographs as Sir Sean anyway)(alternate hands for signing)
Return to room to find ice bucket with two bottles of bubbly - drink one
Go for circuit round Yhi Spa - make sure to burn at least five Kcal.
Return to room and drink other bottle of bubbly - use other hand for the glass.
Stop to think about gym back home and what the weather mightbe like,
then a nano second later slip down to the pool and lie back on a Balanese bed.

and as Kempie would say - take a deep breathe and do it again!!!!

"The Horrible 100 - Basix Gym Style"

Friday 28/3/09
"The Horrible 100 - Basix Gym Style"
Row 1000 mtrs
25 Deadlift 100 kg
25 Power Clean & Push Press 60 kg
25 Thruster 40 kg
25 Overhead Squat 20 kg
Row 1000 mtrs
For Time
Scale weights as required

Thursday 26 March 2009

"Thursday WOD"

Thursday 26/3/09
"Thursday WOD"
21 Deadlift
800 mtrs
15 Deadlift
800 mtrs
09 Deadlift
800 mtrs
For Time
Men 60 - 100 kg
Ladies 35 - 60 kg
Scale weight as required

Wednesday 25 March 2009

"Lynne"

Wednesday 25/3/09
"Lynne"
Bench Press
Max number of reps with Body/weight
Pull Ups
Max number of reps
5 Rounds with 5 mins rest between rounds
Record number of reps of Bench press and Pull ups each round
Scale weight as required

CrossFit in the Canaries - Workout 5

Workout number five - "HellClimb"
How to complete this workout;
Firstly make sure the gym is about 35C and there are five or six normal gym rats present.
Next, complete Helen making as much noise as possible,
Then go straight on to the LF Summit Climber - it will be free, no gym rat uses it, none are as tough as a CrossFitter.
Do a ten minute hill climb making grunting noises during each step, as loud as possible and maybe throw in the occassional sware word, that really gets them going.
Finish off by run straight out the gym door in to the 270m infinity pool and shout at the calemero to bring you a chilled cervazo.
Workout time: 9'36" , cool down: Hell its Tenerife - you don't cool down.

PS Make sure not to look at the Lamborghini promotional girls (they are launching their new model here this week) They will act only as a distraction and will not make your workout easier

Tuesday 24 March 2009

"Tuesday WOD"

Tuesday 24/3/09
"Tuesday WOD"
250 mtrs Run/XFT/Row
15 BB Thrusters
10 Pull ups
Rounds in 20 mins
Men 25 - 40 kg
Ladies 12.5 - 25 kg
Scale weight as required

Mount Tiede (alt workout from CrossFit Canaries)

Alternative Workout for Tuesday 24th March
Mount Tiede


Life Fitness Summit Climber 200m
20 medicine ball swings
XFT 400 m
40 MBS
Life Fitness Summit Climber 200m
60 MBS
XFT 400m
80 MBS
Life Fitness Summit Climber 200m

Monday 23 March 2009

"= Super Tired Legs"

Monday 23/3/09
"= Super Tired Legs"
21 Back Squat
200 mtrs Run/XFT/Row
15 Back Squat
400 mtrs Run/XFT/Row
09 Back Squat
800 mtrs Run/XFT/Row
For Time
Use 80% of 1 rep max for squats

Sunday 22 March 2009

"Welcome To Hell 2"

Saturday & Sunday 21st & 22/3/09
"Welcome to Hell 2"
For Time
Row 200 mtrs + 10 Push ups x 5
75 Power Clean & Push Press
10 push ups + Row 200 mtrs x 5
Men 30 - 40 kg
Ladies 15 - 25 kg
Scale weight/reps up or down as required

Friday 20 March 2009

"Practice Apply Commit Excel"

Friday 20/3/09
"Practice Apply Commit Excel"
10 Pull ups
15 Deadlift
20 Bar jumps
25 Sit ups
5 Rounds for time
Men 60 kg Ladies 40 kg
Scale weight up or down as required

Thursday 19 March 2009

"Thursday WOD"

Thursday 19/3/09
"ThursdayWOD"
For Time
R/R/X 400 mtrs
50 Pull ups
R/R/X 400 mtrs
60 Push ups
R/R/x 400 mtrs
70 Sit ups
R/R/X 400 mtrs
80 Squats
Scale reps as required

Wednesday 18 March 2009

"Wednesday WOD"

Wednesday 18/3/09
"Wednesday WOD"
For Time
Run 400 mtrs
21 Push Press
Run 400 mtrs
18 Push Press
Run 400 Mtrs
15 Push Press
Run 400 mtrs
12 Push Press
Run 400 mtrs
09 Push Press
Men 40 kg Ladies 25 kg
Scale weight up or down as required
Sub run with 400 mtr Row/XFT only at Neil's discretion

Tuesday 17 March 2009

"Tuesday WOD"

Tuesday 17/3/09
"Tuesday WOD"
KBS 24 kg & WBS 9 kg
10 - 15 - 20 - 25 - 30 - 25 - 20 - 15 - 09
For Time
Scale weght and medicine ball as required

Monday 16 March 2009

"Fran"

Monday 16/3/09
"Fran"
21 - 15 - 09
Thrusters 43.5 kg
Pull ups
For time
Scale weight as required

Sunday 15 March 2009

"Tenacity"

Saturday & Sunday 14th & 15/3/09
"Tenacity"
2 min Row - Record distance
75 mtrs Farmers walk
15 SA Clean & Press R and L
75 mtrs FW
30 KBS Alt hands
75 mtrs FW
30 SDHP
75 mtrs FW
30 KBS Alt hands
75 mtrs FW
15 SA Clean & Press R and L
75 mtrs FW
Fot time
2 min Row - Record distance
Scale KB's as required

Friday 13 March 2009

"50% Extra - At N0 Extra Charge"

Friday 13/3/09
"50 % Extra - At NO Extra Charge"
5 Pull ups
5 Dips
15 Sit ups
Rounds in 30 mins
Sub 10 Jumping dips or 10 Tricep push ups

Thursday 12 March 2009

"Thursday WOD"

Thursday 12/3/09
"Thursday WOD"
Row 800 mtrs
30 Med ball sit ups
30 KBS 24 kg
5 Bench Press BW
Row 600 mtrs
24 MB sit ups
24 KBS
5 BP
Row 400 mtrs
18 MB sit ups
18 KBS
5 BP
For time
Scale weights as required

Wednesday 11 March 2009

"DB Bear Complex - 666"

Wednesday 11/3/09
"DB Bear Complex - 666"
6 Reps of each exercise
DB Deadlift
DB Hang power clean
DB push press
Rounds in 30 mins
Men 17.5 kg Ladies 10 kg
Scale weight up or down as required

Tuesday 10 March 2009

"Tuesday WOD"

Tuesday 10/3/09
"Tuesday WOD"
5 x 500 mtr Row - 3 min Rest
Go as hard as you can
Keep you Stroke rate between 28 - 32 SPM
Record each row
Work out your average

Monday 9 March 2009

"Cindy"

Monday 9/3/09
"Cindy"
5 Pull ups
10 Push ups
15 Squats
Rounds in 20 mins

Sunday 8 March 2009

"Sunday WOD"

Sunday 8/3/09
"Sunday WOD"
Row 400
50 Squats
10 DU's
Row 400
40 Squats
20 DU's
Row 400
30 Squats
30 DU's
Row 400
20 Squats
40 DU's
Row 400
10 Squats
50 DU's
For time
Sub single skips x 2 for DU's

Saturday 7 March 2009

Jackie's Big Sister - Joan"

Saturday 7/3/09
"Jackie's Big Sister - Joan"
1000 mtr Row
Followed by
BB Thruster 30 - 24 - 18
Pull ups-----21 - 15 - 09
Followed by
1000 mtr Row
Men 25 kg
Ladies 15 kg
Scale weight up or down as required

Friday 6 March 2009

"Friday WOD"

Friday 6/3/09
"Friday WOD"
60 secs work - 60 secs rest x 10 rounds
S/A KB Hang Power Clean & Thruster
Alternate right arm and left arm each round
Record your score in each round
scale weght as required

Thursday 5 March 2009

"Thursday WOD"

Thursday 5/3/09
"Thursday WOD"
21 - 15 - 09 For Time
KBS 24 kg
Tricep Dips
BB Shoulder Press 40 kg
DB Leg Lunge 15 kg
Scale weight as required

Wednesday 4 March 2009

"Wednesday WOD"

Wednessday 4/3/09
"Wednessday WOD"
For Time
Row/XFT 600 - 500 - 400 - 300 - 200 - 100 - 300
Deadlift---06----09----12----15----16----21----12
DB/PPr---21----18----15----12----09----06----15
DL 60% of Body weight
DB/PPr 15 kg
Scale weght up or down as required

Tuesday 3 March 2009

"Tuesday WOD"

Tuesday 3/3/09
"Tuesday WOD"
Row 400---21 Pull ups---15 Box jumps---9 OHS
Row 800---21 OHS---15 Pull ups---9 Box jumps
Row 400---21 Box jumps 15 OHS---9 Pull ups
For time

Monday 2 March 2009

"Going The Distance"

Monday 2/3/09
"Going The Distance"
Class team effort
Row/XFT/Run or a combiation of each
As far as possible in 50 mins
Add up the total distance covered by the class
Divide by the number in the class to get the class average

Sunday 1 March 2009

"Sunday WOD"

Sunday 1/3/09
"Sunday WOD"
For Time
50 Cal Row
50 Walking Lunges
40 Cal Row
40 Jumping Pull ups
30 Cal Row
30 KBS
20 Cal Row
20 WBS
10 Cal Row
10 x 12 mtr Sprints