Τετάρτη, 21 Δεκεμβρίου 2011

Wednesday 21/12/11

Xmas Party WOD:


CHIPPER:


10m Lunges OH @10kg
21 DeadLifts
10m Lunges OH @10 Kg
15Swings
10m Lunges OH @10 Kg
9Wall Balls
10m Lunges OH @10 Kg
21 TTB
10m Lunges OH @10 Kg
15Burpees
10m Lunges OH @10 Kg
9 HSPU
10m Lunges OH @10 Kg


Merry Xmas Sweeties........See ya soon! I wish you Great Healthy Holidays and we catch up soon ! Please...Dont eat and drink so much..cause CrossFit will be hard on you after holidays!

Regards

Marianna Tzourtzek
   CrossFit Hellas

Κυριακή, 18 Δεκεμβρίου 2011

Indoor Rowing National Championship 2011

Saturday 17th December 2011 at Renti area  was organised by Concept II and All about Sports the National Championship  Indoor Rowing for 2011.

The races were 1km with Categories Men and Women and scaled by age, Team Race 4km Men , Women and Mixed by 4 members each team.

CrossFit Hellas was there! Individually and as a Team!

Individual 1km :

Marianna Tzourtzek :1st Place
Plamantoura Georgia : 5th Place
Katsira Fotini : 7th Place



And TEAM : 4th Place with time 15.33'' at 4km.

Marianna Tzourtzek
Georgia Plamantoura
Magda Zambetakis
Katsira Fotini

I am more than satisfied  with the  performance of my athletes  and CrossFit Hellas.  I  have to say thanks to the girls join my team and we are now more than family! Our Journey looks awesome!








Special Thanks to Makis Gazis who trained me the last 2 months in rowing and to Concept II and All About Sports. They hosted me at their place for my indoor rowing training!And of course my Super Coach Andy Mckenzie!!!

The event was well organised and we had so much fun !!!

 See You Next YEAR!


 Oh SUNDAY 18th December 2011 is...a REST DAY!!!

Τρίτη, 13 Δεκεμβρίου 2011

Τετάρτη, 7 Δεκεμβρίου 2011

Thursday 8/12/11

Warm Up

Partner Skills

TEAM WOD:

100m Partner Carry1
100 Pull Ups
100m partner Carry2
100 Ring Push Ups
100m partner Carry 3
100 Burpees
100m Bear Crawl
100 Partner Sit Ups Med Ball
100m Crab Walk
100 Partner Push Ups

That would be real Fun!

Κυριακή, 4 Δεκεμβρίου 2011

Monday .5/12/2011

Warm Up:

10 Push Ups
20 Pull Ups
30 Wall Balls
40 Sit Ups
50 Back Extensions

Technique : Push Jerk ( Jerk Press)

WOD : " HAMMER"

5 Rounds for time of:

5 Power Clean
10 Front Squats
5 Jerk Press
20 Pull Ups

*90secs Rest Between

Crossfit Gymnastics Trainer Courses

I am very proud to announce that i am a part of CrossFit Gymnastics team  and we run the courses all over the world to teach and train people who love CrossFit and want to specialize or learn new things about Gymnastics!








We embrace the philosophy  of gymnastics  as guide lines for our careers and lives. Passion is our source and perfection our goal: beautiful images, powerful bodies, graceful moves and profound film - this is our unique mix as the CF Gymnastics Team exclusively specializing on the course.







19th Of November out course took place in Padova at CrossFit Padova . It was my first time i was there and i can tell that i really liked Italian food and culture. In this weekend we were 4 coaches, Jeff Tucker the leader and Dusty Hyland, Sean Lind and me ( Marianna Tzourtzek). Attendees were 45 people so we had lots of things to do and make them sure that the course will be succeed.

Amazing weekend with amazing trainers and  athletes in one of the best CrossFti boxes i ve been in my life! We look forward to catch up again soon !
Please enjoy the action and the spirit of  the course and feel free to contact us with comments and questions. If you are interested about the Course then dont think about it! Go and register for the next one!    http://www.crossfit.com/cf-info/specialty_certs.html#4

Sunday 4/12/11

Sunday is officially Rest DAY!