"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

"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

"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 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

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 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

"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 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

"= 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

"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

"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 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 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 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

"Fran"

Monday 16/3/09

"Fran"

21 - 15 - 09

Thrusters 43.5 kg

Pull ups

For time

Scale weight as required

"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

"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 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

"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 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

"Cindy"

Monday 9/3/09

"Cindy"

5 Pull ups

10 Push ups

15 Squats

Rounds in 20 mins

"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

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 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 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 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 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

"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 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