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So far Lisa O'Neill has created 1203 blog entries.

9 Things to Understand Before Switching Run Technique

By |March 18th, 2016|Mobility & Performance|

Author: Jeff Ford of CrossFit Endurance 1) You can’t keep your regular weekly mileage  This is a hard one for endurance athletes to understand. Our athletes often say (with a significant degree of exasperation, mind you!) in the beginning, “Wait, [...]

MONDAY

By |March 14th, 2016|Daily Workouts|

CrossFit Auckland WOD CONDITIONING A. 21-15-9  Push Jerks 60/42.5kg AbMat Sit-ups Deadlifts 60/42.5kg Time cap: 15min, then at 15:00 mark immediately into... B. AMRAP 10: 4 Alt. DB Snatch 30/20kg 30 Double-unders Post results to comments. Supplementary GYMNASTICS A. EMOM [...]

SATURDAY

By |March 12th, 2016|Daily Workouts|

CrossFit Auckland WOD CONDITIONING 3 RFT: 21 Box Jumps 24/20' 15 Bar Facing Burpees 9 Squat Cleans 60/42.5kg 3 Rope Climbs 15/11' Post results to comments. Mobility WOD 2 Minutes per mob., per side: 1. Trigger Glutes & TFL 2. [...]

FRIDAY

By |March 11th, 2016|Daily Workouts|

CrossFit Auckland WOD "Open 15.3" AMRAP 14: 7 Muscle-ups 50 Wall Ball 100 Double-unders M 9kg (20lb) ball to 10’ F 6kg (14lb) ball to 9’ Post results to comments. CFAK QuickFit WOD 21-15-9 Deadlift 100/70kg Run 400m Post results [...]

Thursday

By |March 10th, 2016|Daily Workouts|

CrossFit Auckland WOD "GOAT DAY” EMOM 20: Odd Minute: Set Reps of one movement of choice Even Minute: Set Reps of another movement of choice Goat day is a day you get to work on your weaknesses. You will spend [...]

Wednesday

By |March 9th, 2016|Daily Workouts|

CrossFit Auckland WOD A. STRENGTH Thruster AHAPx3x5, r2min Time cap: 20min B. CONDITIONING EMOM 12: Odd: 7 Push Press + 7 Thrusters Even: Run 100m Post results to comments. Supplementary Gymnastics Skills 3-5 Handstand Complexes of: Handstand walk to wall+ [...]

TUESDAY

By |March 8th, 2016|Daily Workouts|

CrossFit Auckland WOD CONDITIONING A. AMRAP 9: 2 Power Cleans 60/42.5kg 2 Lateral Bar Burpees then 4 reps of each, 6, 8 and so on... Rest 1min, then... B. 3 RFT: Run 400m 30 AbMat Sit-ups 30 AbMat Back Extensions [...]

BRING A FRIEND SATURDAY

By |March 5th, 2016|Daily Workouts|

CrossFit Auckland WOD PARTNER WOD AMRAP 20: 20 AbMat Sit-ups + 20 AbMat Sit-ups 15 Plate GTO 20/10kg + 15 Plate GTO 20/10kg 10 Split Jumps + 10 Split Jumps Partner A completes all reps of an exercise, then Partner [...]

TEAM THURSDAY

By |March 3rd, 2016|Daily Workouts|

CrossFit Auckland WOD TEAM WOD AMRAP 20: Teams of 2 or 3 Row 1000m 100 Air Squats 100 AbMat Sit-ups 100 KB Swings 24/16kg Split reps anyhow. Post results to comments. Supplementary Mobility only CFAK QuickFit WOD For Time: Run [...]

WEDNESDAY

By |March 2nd, 2016|Daily Workouts|

CrossFit Auckland WOD CONDITIONING  A. EMOM 14: Odd: 7 Power Clean 60/42.5kg + 20 Double-unders Even: 7 CTB Pull-ups + 5 Target Burpees Rest 3min, then... B. EMOM 12: Odd: 5 Jerks 60/42.5kg + 20 Double-unders Even: 5 Box Jumps 30/24" + 5 [...]