Wednesday 30/04/2008

CrossFit Workout

Had a training partner today. Helen a PT from the Warehouse is interested in CrossFit, so jumped in to have a crack. She did extremely well too.

Warm-up
5 min jog
CFWU x 2
10xOHS
10xGHD Sit Ups
10xBack Ext
10xPullups
10xDips

Skills Work
Did a set of 5xHSPU's for a bit of a play. Helen had a go at some negatives.

Workout
5 rnds for time of;
15 reps Hang Power Snatch 95lbs (43kg) (Helen used the oly bar - 20kgs)
Run 400m

Times: Me - 20.30mins
Helen - 19.18mins!!!

Lesson of the day
Don't eat breakfast just before a CrossFit workout. It tends to want to make an appearance half way through round 3!!