Functional Human Movement
CrossFit is a foundational Core Strength and Conditioning program that seeks to elicit as broad as adaptation response as possible utilising training formats derived from Gymnastics, Olympic Weightlifting, Sprinting and Combat disciplines.
The CrossFit Aphesis focus is on the instruction of correct technique through full range of motion in Functional Human Movement protocols. This produces what we believe to be a fitness level that is highly transferable to all athletic pursuits as well as daily functional physical tasks.
Our Program delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life itself reward this kind of fitness and on average, punish the specialist.
Workout of the Day (WOD) Thursday 11th March 2010 Ten rounds for time of:
Remember to confirm your place at the free workshop next saturday! Wednesday 10th March 2010 Five rounds for time of: For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Tuesday 9th March 2010 Rest Day
Monday 8th March 2010 "Helen" Three rounds for time:
Sunday 7th March 2010 For time:
Saturday 6th March 2010 21-15-9 reps of:
Friday 5th March 2010 Rest Day Thursday 4th March 2010 Shoulder Press 3-3-3-3-3-3-3
Wednesday 3rd March 2010 8 rounds of:
Tuesday 2nd March 2010 "War Frank" Three rounds for time of:
Monday 1st march 2010 Rest Day
Sunday 28th February 2010 For time: Saturday 27th February 2010 Squat Picnic # 2 Overhead squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets.
Friday 26th February 2010 Five rounds for reps of: Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Thursday 25th February 2010 Rest Day
Wednesday 24th February 2010 Back squat, 1 rep
Tuesday 23rd February 2010 Run or Row 5 km
Monday 22nd February 2010 "Garrett" Three rounds for time of:
1st ever CrossFit Cert in Down Under 2008 at CFX!!! Sunday 21st February 2010 Rest Day
Saturday 20th February 2010 Five rounds for max reps of:
Friday 19th February 2010 "Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Set up three bars and storm through for time.
Thursday 18th February 2010 "Tabata This!" Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Wednesday 17th February 2010 Rest Day
Tuesday 16th February 2010 For time: Ouch.............
Monday 15th February 2010 Max rounds and reps in eight minutes of: Post results to comments. Top men's scores from the 2009 CrossFit Games: Top women's scores:
Sunday 14th February 2010 Snatch 1 rep-max Snatch Ten minute time limit, not including warm up.
Saturday 13th February 2010 Rest Day
Friday 12th February 2010 Five rounds for time of:
Thursday 11th February 2010 For time:
Wednesday 10th February 2010 Squat Picnic Resting 60 seconds between sets: That's right you read correctly..... 10 rounds of 2
Tuesday 9th February 2010 Rest Day
Monday 8th February 2010 "Stephen" 30-25-20-15-10-5 rep rounds of:
Sunday 7th February 2010 Deadlift 5-5-5-5-5-5-5 reps
Saturday 6th February 2010 21-18-15-12-9-6-3 rep rounds of: On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time. The SDHP is a "pull" that is really a "push." Can you elaborate?
Friday 5th February 2010 Rest Day
Thursday 4th February 2010 "Kelly" Five rounds for time of: Wednesday 3rd February 2010 "Griff" For time:
Tuesday 2nd February 2010 Five rounds for time of:
Monday 1st February 2010 Rest Day
Sunday 31st January 2010 7 Rounds for time: 95 pound Power snatch, 7 reps
Saturday 30th January 2010 10 minutes Handstand push-ups Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.
Friday 29th January 2010 Back Squat 1 - 1 - 1 - 1 - 1 - 1 - 1 Thrusday 28th January 2010 Rest Day
Wednesday 27th January 2010 1 -1 - 1 of: Clean, 1 rep Clean is from the ground, power or squat. Find your max load for each movement. Three attempts each!
Tuesday 26th January 2010 Five rounds for time of: Row 500 meters
Monday 25th January 2010 For time:
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