• 

• 

• 

  

• 

  • CF Exercises & Demos
  • CrossFit FAQ
  • Weightlifting Exercises
• 
• 
• 
• 
• 
• 
• 
• 

• 

  Eat meat and veg­eta­bles, nuts and seeds, some fruit, lit­tle starch and no sugar. Keep intake to lev­els that will sup­port exer­cise but not body fat. Prac­tice and train major lifts: Dead­lift, clean, squat, presses, c&j, and snatch. Sim­i­larly, mas­ter the basics of gym­nas­tics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to hand­stand, pirou­ettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these ele­ments in as many com­bi­na­tions and pat­terns as cre­ativ­ity will allow. Rou­tine is the enemy. Keep work­outs short and intense. Reg­u­larly learn and play new sports. “cour­tesy of Cross­Fit Inc”

• 

  January 2010

  M	T	W	T	F	S	S
  « Dec				Feb »
  				1	2	3
  4	5	6	7	8	9	10
  11	12	13	14	15	16	17
  18	19	20	21	22	23	24
  25	26	27	28	29	30	31

• 

• 

  

  
  

  Mon:5:30am|6:30am|4:30pm
  |12pm|5:30pm | 6:30pm
  Tue:5:30am|6:30am|4:30pm
  |5:30pm | 6:30pm
  Wed:5:30am|6:30am|4:30pm
  |12pm|5:30pm | 6:30pm
  Thu5:30am|6:30am|4:30pm
  |5:30pm | 6:30pm
  Fri:5:30am|6:30am|4:30pm
  |12pm|5:30pm | 6:30pm
  Sat:9:00am

  Open Gym/CF Weightlift­ing
  Tue:5:30–7:30am|4:30–7:30pm
  Thur:5:30–7:30am|4:30–7:30pm
  (Must Email CFT before using this option)

  More ses­sion will come
  avail­able as requested

  Intro­duc­tion Ses­sions:
  By appoint­ment
  

  Indi­vid­ual Ses­sions:
  By Appoint­ment

  Times Don’t Suit? Organ­ise a group
  of 5 or more and we’ll run a ses­sion
  at your con­ve­nience

• 

• 

  

Archive for January 3rd, 2010

Monday

Posted by Crossfit Territory on 3rd January 2010

“Ter­ri­tory Total”

Max pull-ups
(Kip­ping, strict, any way to get chin over  bar)

Max Squats
(Must be unbro­ken, in the same posi­tion, below parallel)

Max HSPU
(Must be unbro­ken, in the same posi­tion, Till head kisses  ground, if you stop for more than 2 sec­onds  then that’s your score)

Max DU
(Must be unbroken)

Max Push-ups
(Must be unbro­ken, in the same posi­tion, chest and thighs to the ground)

- Must be done in this order,
– If you stop for more than 2 sec­onds  then that’s your score,
– 3 min­utes rest in between each exer­sice,
– Your “Ter­ri­tory Total” is all scores added together then divided by 5 to give your Total.

Eg: Pull-up=30
Squats=100
HSPU=20
DU=50
Push-up=60

Ter­ri­tory Total = 52

Ter­ri­tory Total

I will be get­ting back to every­one who has inquired about the next fun­da­men­tals start­ing 14 Jan 2010 today via email.

There are a few more spots avail­able so please con­tact me on brendanATcrossfit-territory.com if you would like to enroll.

Num­ber of View :199

Posted in WOD | 10 Comments »