tag:blogger.com,1999:blog-67771042884442560012011-07-07T18:38:58.901-07:00Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.comBlogger281100tag:blogger.com,1999:blog-6777104288444256001.post-89542732057629025022008-08-29T05:27:00.000-07:002008-08-29T05:27:01.089-07:00<div align="center">Skipping D/unders 40</div><div align="center">jumping lunges 40 (20 each leg)</div><div align="center">squats 40</div><div align="center"> </div><div align="center">7 rounds to time</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-8954273205762902502?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-23676355974589531112008-08-28T05:26:00.000-07:002008-08-28T05:26:00.246-07:00<div align="center"><br /></div><div align="center">Run</div><div align="center"><br /></div><div align="center">4 x 1km intervals</div><div align="center">2min rest between each one</div><div align="center"><br /></div><div align="center"></div><img id="BLOGGER_PHOTO_ID_5238785474488041730" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_cQARzV_8DzE/SLPnof1WAQI/AAAAAAAAAB8/WsfOGR2b4GA/s320/20x30-RCHM0035.jpg" border="0" /> <p align="center"><br />Coach James Short</p><div align="center">"Yeppoon Half ironman"</div><div align="center">25mins off personal best with only 5hrs Crossfit Training per week</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-2367635597458953111?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-1629421386621437732008-08-27T05:22:00.000-07:002008-08-27T05:22:00.473-07:00<div align="center">Tabata this</div><div align="center">20sec sprint, 10sec recovery</div><div align="center">total 4mins for these exercises</div><div align="center">1min between each exercise</div><div align="center">KB swings</div><div align="center">push ups</div><div align="center">sit ups<img id="BLOGGER_PHOTO_ID_5238430422331442306" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_cQARzV_8DzE/SLKktveqRII/AAAAAAAAAB0/Lqo391Al44g/s320/IMG00094.jpg" border="0" /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-162942138662143773?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-70463059589558516052008-08-26T05:21:00.000-07:002008-08-25T05:22:13.206-07:00<div align="center">Pull ups 120</div><div align="center">Dips 120</div><div align="center">To time</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-7046305958955851605?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-27783584470971103532008-08-25T05:16:00.000-07:002008-08-25T05:21:02.148-07:00<div><br /></div><br /><div align="center">KB Swing</div><div align="center">40 30 20 10</div><div align="center">Box jumps</div><div align="center">10 15 20 25</div><div align="center">Run 200m</div><div align="center">5 rounds to time</div><br /><div><br /></div><img id="BLOGGER_PHOTO_ID_5238429024333106882" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_cQARzV_8DzE/SLKjcXh4jsI/AAAAAAAAABs/pJK6GyW1XKw/s320/IMG00136.jpg" border="0" /><br /><div align="center"></div><div align="center">Keeping it in the family - Sis Penny</div><div align="center">"Go you good thing!"</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-2778358447097110353?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-67565099152292867652008-08-18T23:52:00.001-07:002008-08-18T23:52:37.204-07:00<div align="center">Deadlifts</div><div align="center">3.3.3.3.3.3.3</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-6756509915229286765?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-59495579430331937342008-08-18T23:51:00.000-07:002008-08-18T23:52:04.097-07:00<div align="center">Run </div><div align="center">5km time trial</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-5949557943033193734?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com1tag:blogger.com,1999:blog-6777104288444256001.post-46345876184306030812008-08-18T23:49:00.001-07:002008-08-18T23:51:32.914-07:00<div align="center">Rest Day</div><div align="center">Turn on the Olympics and watch the Aussie girls kick ass in the triathlon</div><div align="center">"Go the girls"</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-4634587618430603081?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-41016465386713646622008-08-18T23:46:00.001-07:002008-08-18T23:49:03.609-07:00<div align="center">Squats 30 25 20 15 10 5</div><div align="center">Sit ups 20 20 20 20 20 20</div><div align="center">Push ups 5 10 15 20 25 30</div><div align="center"> </div><div align="center">Do one set of each exercise before moving onto next reps</div><div align="center">Record total time taken</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-4101646538671364662?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-26513324613150715262008-08-18T23:44:00.000-07:002008-08-18T23:45:29.557-07:00<div align="center">Run</div><div align="center">3 x 1km </div><div align="center">rest 2min between each</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-2651332461315071526?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-64440739393682126612008-08-18T23:43:00.000-07:002008-08-18T23:44:51.089-07:00<div align="center">Rest Day</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-6444073939368212661?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-85066653836769300722008-08-18T23:38:00.000-07:002008-08-18T23:42:53.865-07:00<div align="center">1min rds of:</div><br /><div align="center">box jumps</div><br /><div align="center">sit ups</div><br /><div align="center">d/unders</div><br /><div align="center">kb swings</div><br /><div align="center">then 1min rest, repeat 4 times</div><br /><div align="center">count number of reps for each minute</div><br /><div align="center"></div><img id="BLOGGER_PHOTO_ID_5236115510914676754" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_cQARzV_8DzE/SKprUKb7eBI/AAAAAAAAABc/JTRxOHOMcW8/s320/DSC00481.JPG" border="0" /><br /><div align="center"></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-8506665383676930072?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-557984846604231962008-08-12T05:02:00.001-07:002008-08-12T05:02:51.160-07:00<div align="center">Run </div><div align="center"> </div><div align="center">4 x 800m sprints</div><div align="center">2min recovery between each one</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-55798484660423196?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-15682688131295014162008-08-12T05:00:00.002-07:002008-08-12T05:02:06.832-07:00<div align="center">Cindy</div><div align="center"> </div><div align="center">5 pull ups</div><div align="center">10 push ups</div><div align="center">15 squats</div><div align="center">ASMRAP in 20mins</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-1568268813129501416?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-48172234667161296972008-08-12T05:00:00.001-07:002008-08-12T05:00:44.196-07:00<div align="center">Run 5km </div><div align="center">time trial</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-4817223466716129697?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-59784745847445572432008-08-12T04:59:00.000-07:002008-08-12T05:00:12.997-07:00<div align="center">REST DAY</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-5978474584744557243?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-41474308212483689662008-08-08T03:52:00.000-07:002008-08-08T03:52:27.792-07:00<div align="center">"Tabata this"</div><div align="center"> </div><div align="center">20sec sprint, 10sec rest</div><div align="center">Total 4min rounds for the following exercises</div><div align="center">1min rest between each exercise</div><div align="center"> </div><div align="center">Squats</div><div align="center">Push ups</div><div align="center">Sit ups</div><div align="center">Burpees</div><div align="center"> </div><div align="center">Note: perform each exercise for 20sec as fast as you can, then rest for 10sec, repeat process for 4mins. Then 1min rest, and repeat for next exercise. Your lowest number of reps for each exercise is your score for that exercise. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-4147430821248368966?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-51606836057198079972008-08-07T03:51:00.000-07:002008-08-07T03:51:18.407-07:00<div align="center">Rest Day</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-5160683605719807997?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-63809583720702564582008-08-06T03:44:00.000-07:002008-12-08T14:34:45.391-08:00<div align="center">"Partner UP"</div><div align="center"><br /></div><div align="center"></div><div align="center"><br /></div><div align="center">KB Thrusters 100 / Run 100m</div><div align="center"><br /></div><div align="center">Push ups 100 / Run 100m</div><div align="center"><br /></div><div align="center">Sit ups 100 / Run 100m</div><div align="center"><br /></div><div align="center"></div><div align="center"><br /></div><div align="center">(One person runs whilst the other does strength, then swap over after runner returns. Repeat this process unitl reps accumulate and together must total 100, then move onto next exercise)</div><div align="center"><br /></div><div align="center"></div><div align="center"><br /></div><div align="center">To time</div><br /><br /><br /><img id="BLOGGER_PHOTO_ID_5230613032940014562" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_cQARzV_8DzE/SJbe1ynrC-I/AAAAAAAAABU/R2ZDAzJ1Sqw/s320/DSC00477.JPG" border="0" /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-6380958372070256458?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-12460483953771093062008-08-05T06:00:00.000-07:002008-12-08T14:34:45.476-08:00<div align="center">Burpees 120</div><div align="center"><br /></div><div align="center">To time</div><br /><br /><br /><img id="BLOGGER_PHOTO_ID_5230611114808453458" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_cQARzV_8DzE/SJbdGJBeKVI/AAAAAAAAABM/3EeX-NN3lHQ/s320/DSC00397.JPG" border="0" /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-1246048395377109306?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-4488680533271424072008-08-04T03:39:00.000-07:002008-08-04T03:40:04.718-07:00<div align="center">Run </div><div align="center">6 x 400m sprints</div><div align="center">2min recovery between each one</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-448868053327142407?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-33866568023681932882008-08-04T03:35:00.000-07:002008-12-08T14:34:45.571-08:00<div align="center">KB Swings</div><div align="center"><br /></div><div align="center">20.19.18....3.2.1</div><div align="center"><br /></div><div align="center">Push ups</div><div align="center"><br /></div><div align="center">1.2.3....18.19.20</div><div align="center"><br /></div><div align="center"></div><div align="center"><br /></div><div align="center">(Do 20 swings, then 1 push up, 19 swings, 2 push ups, etc)</div><br /><br /><br /><img id="BLOGGER_PHOTO_ID_5230610033820882130" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_cQARzV_8DzE/SJbcHOB81NI/AAAAAAAAABE/pfO4Bb2IHfQ/s320/DSC00391.JPG" border="0" /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-3386656802368193288?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-13748863726801898002008-08-04T03:32:00.000-07:002008-08-04T03:33:58.224-07:00<div align="center">Run</div><div align="center"> </div><div align="center">8 x 200m sprints</div><div align="center">2min recovery between each one</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-1374886372680189800?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-22045593620434890522008-07-30T17:00:00.000-07:002008-07-30T17:00:00.698-07:00<div align="center">Pull ups 120</div><div align="center">Record total time</div><div align="center"> </div><div align="center">Choose you pull ups wisely - check it out</div><div align="center"><a href="http://www.youtube.com/watch?v=tdsyBrt77dM">http://www.youtube.com/watch?v=tdsyBrt77dM</a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-2204559362043489052?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-87040892027079670022008-07-29T04:29:00.000-07:002008-12-08T14:34:45.890-08:00<div align="center">KB Sumo D/L HP 50</div><br /><div align="center">run 100m after every 10 Sumo's</div><br /><div align="center">Push ups 50</div><br /><div align="center">run 100m after every 10 Push ups</div><br /><div align="center">KB Swings 50</div><br /><div align="center">run 100m after every 10 KB swings</div><br /><div align="center"></div><br /><div align="center">Record total time</div><div align="center"> </div><img id="BLOGGER_PHOTO_ID_5228397719742055698" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_cQARzV_8DzE/SI8ABl2wBRI/AAAAAAAAAA8/o4Gi93OrPjo/s320/DSC00361.JPG" border="0" /><br /><div align="center"></div><br /><div align="center"></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-8704089202707967002?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-35365958727008240832008-07-28T04:55:00.000-07:002008-07-28T04:56:06.483-07:00Sent via BlackBerry&#174; from Vodafone<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-3536595872700824083?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com0tag:blogger.com,1999:blog-6777104288444256001.post-33502364475804754622008-07-28T04:25:00.000-07:002008-12-08T14:34:46.058-08:00<div align="center"><br /></div><div align="center"><br /><br /></div><div align="center"><span style="font-family:verdana;"><strong>Run 5km time trial - go hard!!!</strong></span></div><div align="center"><br /></div><div align="center"></div><img id="BLOGGER_PHOTO_ID_5228030438492018354" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_cQARzV_8DzE/SI2x_Ak_FrI/AAAAAAAAAA0/2sT9fUF2FMs/s320/DSC00345.JPG" border="0" /> <p align="center">Official time keeper - "Lilly"<br /></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-3350236447580475462?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com1tag:blogger.com,1999:blog-6777104288444256001.post-58193965923156350392008-07-21T16:48:00.001-07:002008-12-08T14:34:46.622-08:00<a href="http://4.bp.blogspot.com/_cQARzV_8DzE/SIUgyDuEU7I/AAAAAAAAAAc/n5sqa2HN8oI/s1600-h/602-Front-Small.jpg"><img id="BLOGGER_PHOTO_ID_5225618986997404594" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_cQARzV_8DzE/SIUgyDuEU7I/AAAAAAAAAAc/n5sqa2HN8oI/s400/602-Front-Small.jpg" border="0" /></a><br /><a href="http://1.bp.blogspot.com/_cQARzV_8DzE/SIUgyUO8q0I/AAAAAAAAAAk/oaGjkmeUoXI/s1600-h/602-Back-Small.jpg"><img id="BLOGGER_PHOTO_ID_5225618991430282050" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_cQARzV_8DzE/SIUgyUO8q0I/AAAAAAAAAAk/oaGjkmeUoXI/s400/602-Back-Small.jpg" border="0" /></a><br /><div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6777104288444256001-5819396592315635039?l=crossfitbotany.blogspot.com' alt='' /></div>Crossfit Botanyhttp://www.blogger.com/profile/12855792443991098038noreply@blogger.com1