Laugardagsæfing 26.6.10

Mæting klukkan 09:00 í Trönuhraun 6.

Vanir crossfittarar taka
800m hlaup
21/15/9
Burpees
Ketilbjöllusveifla 24/16kg
Kassahopp, 60/50cm
800m hlaup

Óvanir Crossfittarar taka
400m hlaup
15/12/9
Burpees
Ketilbjöllusveifla 12/8kg
Kassahopp, 40cm
400m hlaup

Þessi æfing var áður á dagskrá 12.6.2010

How To Get Kicked Out Of Your Gym In 10 Days Or Less

This is taken from the CrossFit Journal September 2002.  If you are not yet a subscriber to the CrossFit Journal, click on the link below and do it.  I cannot imagine a better way to spend $25.

Day 1
Bring your own music – use a boom box – and turn it up to inspiration levels and start working out.  AC/DC’s “Thunderstruck” should do the trick.

Day 2
Set up a circuit like one of the typical CrossFit “Workouts of the Day” and put a sign up at each station advising others that this equipment is reserved for accurate timing of your effort.

Day 3
While practicing the Olympic lifts drop a max load from overhead. This may do it right here.

Day 4
Find a twenty-inch platform and perform box jumps. Try three sets of two minutes of max jumps. Bizarrely, this one irks the shit out of most gym management.

Day 5
Take a pair of dumbbells out into the parking lot to do walking lunges. You may be accused of theft.

Day 6
Bring several powerlifting buddies to do some super heavy deadlifts. Don’t forget to grunt, scream, and use chalk!

Day 7
If the gym has support poles climb them. If not find something to climb; sling a rope over a beam or rafters, attach some climbing holds to the wall and use them. You won’t get to the climbing part if you need to attach anything.  You may get stopped at the door coming in with a twenty-five foot coil of two-inch rope.

Day 8
Workout with your shirt off. If you don’t get a reaction have your girlfriend or wife take hers off.

Day 9
Walk on your hands, or do handstand push-ups or some other basic gymnastics stuff.

Day 10
If you’ve gotten this far, this one is the clincher.  Record your efforts by writing them on the wall.

Laugardagsæfing 29.5.10

Útiæfing hjá CrossFit Hafnarfjörður á morgun. Æfingin fer fram á Víðistaðatúni – mæting klukkan 09:10 á bílaplaninu hjá Skátafélaginu Hraunbúum, að Hjallabraut 51. Þetta er frír kynningartími. ALLIR AÐ MÆTA!!

WOD Á tíma:

Hlaupa 325m (1 hring) / 50 Armbeygjur / 50 SDLHP
Hlaupa 650m (2 hringi) / 40 Armbeygjur / 40 SDLHP
Hlaupa 975m (3 hringi) / 30 Armbeygjur / 30 SDLHP
Hlaupa 1300m (4 hringi) / 20 Armbeygjur / 20 SDLHP
Hlaupa 1625m (5 hringi) / 10 Armbeygjur / 10 SDLHP
 
# SDLHP er Sumo Deadlift High Pull, við förum yfir tæknina í þessari æfingu áður en við byrum. 

Laugardagsæfing 22.5.10

Mæting kl 9:10 byrjum kl 9:20 á bílaplaninu hjá Skátafélaginu Hraunbúum, að Hjallabraut 51.

WOD (æfing dagsins)
5 Hringir á tíma af:

10 x KB Armbeygjur
20 x Kassahopp
30 x KB Clean & jerk (12/16kg)
40 x Hnébeygjur
50 x Tvöfald sipp *(valkvætt)

Laugardagsæfing 15.5.10

Tvöfalt sipp og 400m hlaup

6 umferðir af: 

50 tvöföld sipp (má vera skalað í 150 einföld sipp)
400m hlaup
1 mín hvíld á milli umferða.

Skráið heildartíma æfingarinnar (þ.e. frá byrjun fyrsta sipps, til loka síðasta spretts) í komment.


Mæting kl.9 á Trönuhrauni 6.

Laugardagsæfing

Fyrsta laugardagsæfingin verður haldin á laugardaginn 8. maí.

Mæting kl. 9 í CrossFit Hafnarfjörður.

Æfingaplan er svona:

Upphitun í 10 mínútur

Tækni í 10 mínútur

WOD (workout of the day)
4 umferðir á tíma af:
Hlaupa 400m
Kassahopp x 10
KB sveiflur x 15 (16/20kg)
Framstig með lóð fyrir ofan höfuð x 20 (10/20kg)
Armbeygjur x 25

Grunnnámskeið tími 1

Tækni;


Hnébeygjur
Armbeygjur
Upphífur
Uppsetur
Bakfettur
Burpees

WOD - Á tíma
Hlaupa 400m
30 Burpees
Hlaupa 400m

1.5.2010 Kynningartími í CrossFit Hafnarfjörður

Fimm þriggja mínútna lotur með 1 mín hvíld á milli. Gera eins margar umferðir í hverri lotu og hægt er af:

3 x Kassahopp 60/50/40 cm
6 x Armbeygjur
9 x Hnébeygjur

30.04.2010 Fös. WOD. Prufutími / Helen 3 umferðir

Upphitun x3 :

10x Armbeygjur

10x Hnébeygjur

10x Upphýfingar

10x Uppsetur

Helen x3:

Hlaupa 400m

Sveiflur x21 (16/24kg)

Upphýfingar 12