Saturday 31/12/11

WOD

10,9,8,7,6,5,4,3,2,1  for time of:

Wall Climbs
Strict Pull Ups ( everytime you come off the bar =>3 Burpees)

Friday 30/12/2011

WOD:

20min AMRAP:

10 Burpees
20 Lunges (10+10)
30 DU


Check this out : Meet the new Athletes of Lift Big & Eat Big

Thursday 29/11/2011

WOD


5 rounds for time of:

200m Run
50 DU
5 HSPU

Wednesday 28/12/11

WARM UP:
1 Km
Mobility

WOD:

Sprint Session:



1 x400m Sprint, 5min Walk Back Recovery
2x200m Sprint, 3min Walk Back Recovery
4x100m Sprint 1,5min Walk Back Recovery
8x50m Spint 45secs Walk Back Recovery

Sunday 25/12/2011

Wishing each and every one of you a wonderful Christmas - 

strength, health & happiness!

Friday 23/11/2011

WOD:

"Updown Angie"

100 Air Squats
100 Sit Ups
100 Push Ups
100 Pull Ups

Thursday 22/11/2011

WOD:


Track Session:

10 Rounds :

100 m Sprint
100m Back Standing Broad Jump

 90''rest Between Rounds.

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

Tuesday 20/12/11

TEAM WOD:

50 DU x2
25 Box Jump x2
50 DU x2
25 Thruster x2
50 DU
25 Ring Push Ups x2
50 DUx2
25 Pull Ups x2

Monday .19/12/2011

WOD:

Lefteris  AM WOD:

" McClaskey"
3 rounds for time of:

9MU
15 Burpees Pull Up
21 Pull Ups
800m Run

PM WOD:
" BARBARA"

5 rounds For time of :

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squat

3min rest btw rounds.

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!!!

Saturday 17/12/11

WOD:

Nancy:

5 rounds for time of:

400m RUN
15 OHS

Friday 16/12/11

WOD:

"Brenton"

5 rounds for time of:

30m Bear Crawl
30m Standing Broad Jump
every 5 Jumps  do 3 Burpees

Thursday 15/12/11

Technique : Kipping Pull Ups

WOD:


CHIPPER:

100 DU
90 Push Ups
80 Lunges
70 Sit Ups
60 Shuttle Run
50 Pull Ups
40 Wall Balls
30 Dead Lifts
20 Thrusters
10Burpees

Wednesday 14/12/11

Warrm Up:

Hardle Game

WOD :

• 3 min Run 12m Shuttle RUN: Max Reps
• 30'' Rest
• 1min  DU : Max Reps
• 30'' Rest
• 2 min Clean + Jerk : Max Reps
• 30'' Rest
• 2min Push Ups: Max Reps
• 30'' Rest

Tuesday 13/12/11

Warm Up : Burpees Game

WOD :


"DATING SAGE" :

5 rounds for time of :

10 Snatch
15 Pull Ups
20 Thrusters

Monday .12/12/2011

Warm up

Technique: Push Press


WOD : "JACK"
20min AMRAP:

10 Push Press
10 Kb Swings
10 Box Jumps

Sunday 11/12/11

Today:

Rest Day!

Saturday 10/12/2011

Warm Up

TEAM WOD:

100 Pull ups
DEAD HANG on the bar

300 DU
 DL hang bars

100  Wall Balls
 Planche

300  sit ups
Rin Support

Friday 9/11/2011

Warm Up!

Technique: Hang  Squat Clean


WOD :

18-16 -14-12-10

Hang  Clean Thrusters
Toes to Ring

in every round : 25 DU + 3 HPSU ( strict)

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!

Wednesday 7/12/2011

Warm Up



WOD:
TABATTA

8 sets 20'' ON , 10'' OFF

Swings
Burpees
Sit Ups
Thrusters

Tuesday 6/12/11

Warm Jump :)


WOD : London Throwdown WOD 3:

FOR TIME:
100 DU
30 K2E - Pull Ups
30 Hang Snatch
100 DU 

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!

Saturday 3/12/11

Warm  up

Technique: push Press

WOD:

20min AMRAP of:

30 DU
20 Push  Press
30 Pull Ups

Friday 2/12/2011

Warm Up

10 min CINDY

WOD:

6 rounds for time of:

4 TGU
60secs Arm Planche on rings
10 TTB

3 rounds for time of:

50 Barbel OH walking Lunges
21 Burpees