Skip to main content

Posts

Showing posts from January, 2013
Strength -WOD 3 London throwdown 
A - 3 Snatch attempts for max total
B - 3 Clean attempts for max total 
NB - you get 10 mins to warm up for your attempts but only three lifts for wod 
Conditioning - For time
3 OH Squat, 3 Lateral Crawls, 3 OH Squats, 6 Lateral Crawls, 3 OH Squats, 9 Lateral Crawls, 3 OH Squats, 12 Lateral Crawls, 3 OH Squats, 15 Lateral Crawls,  then… 4 Alternating Split Jerk, 4 Squat bar jumps, 4 Alternating Split Jerk, 8 Squat bar jumps, 4 Alternating Split Jerk, 12 Squat bar jumps, 4 Alternating Split Jerk, 16 Squat bar jumps, 4 Alternating Split Jerk, 20 Squat bar jumps 
13 min time cap 
Big Dogs -  70/45kg Pups - 55/35kg  Cats - 45/25kg

Rest Day

Chill out guys, relax! By all means come to the box to work a goat, hit a WOD that you have missed from the week, We shall have visitors (don’t worry guys, we have your WOD sorted!), come and say hey in true CFB fashion.

Rest day  Tekkers  mobility

WOD 2

Pipdip smashing WOD 2
Skill - 5 min work  L-sit hold or Hand stand Hold 
Strength -  Deadlift  5 x 40%, 5 x 50%, 3 x 60% rest 30 sec 3 x 70%, 3 x 80%, 3+ x 90%  rest 30-90sc
Conditioning - 10 min AMRAP 
12 Down ups  18 KB Swings  24 Double unders 
Big Dogs - 24/16, unbroken DU  Pups - 24/16,  Cats - 20/12,

London throwdown wod 6

Snatch going hard at London throwdown
Pipdip smashing WOD 2 
Conditioning - Chipper for time 
90 Wall balls  70 Kb Snatch (35 each arm)  50 over box jumps  30 T2B  10 MU/Ring Dips 
20 min Time Cap 
Big dogs - 9/7kg, 24/16kg, 24/20 Pups - 7/5, 20/12, 24/20, ring dips  Cats - 6/4, 16/8, 24/20, ring dips

Time to get strong

Return of the Curtis p 
Skill - 5 mins of either  DU or HSPU (strict)
Strength - Back Squat  Warm up - 5 x 40%, 5 x 50%, 3 x 60% 3 x 70%, 3 x 80%, 3+ x 90%
Conditioning - 10 min Ladder  2 Curtis p  2 Burpees
> 2 reps
Big Dogs - 60/45 Pups - 50/37.5 Cats - 40/30
Strength - EMOM 15 mins  Bear Complex x 1 (power clean, front squat, Push press, back squat, push press = 1 rep 
5 min Rest
Conditioning - 15 min AMRAP  3 Squat Clean thrusters  6 burpee 12 Air Squat  24 sit ups 
NB - Scale applies to both wods 
Big Bears - 70/52.5 Big dogs - 60/45 Pups - 50/37.5 Cats - 40/30
Skill - 5 min work on  L- sit hold or L-sit pull ups 
Conditioning - Tabata   8 rounds of 20 sec work, 10 sec Rest 
- HSPU  - Ring Dips -  Push ups  - Strict Pull Ups
Take a look at this video for body positioning keeping long with minimal angles is the key
Skill - 5 mins  Kipping pull ups or Double unders 
Conditioning - Decreasing reps 10 - 1
Big Dogs - 110/70 & 20/15 Pups - 90/60 & 15/10 Cats - 70/50 & 10/5
Deadlift  Clap HOG push ups  Oh sit ups
Conditioning - 20 min AMRAP 
Big Dogs - 50/35 Pups - 40/30 Cats - 30/25
30 Oh squats  40 bar jumping burpee  50 V-ups

Pants week of programming enjoy

Programming for this week will be done by Pants

The gym will be closed this weekend from Friday 5pm as there will not be any coaches around to run the sessions, we have to close early on friday as gary is not around either to close the gym. Im really sorry for this but I hope you all understand and enjoy this weeks programming. 
Skill - 5 mins work on  Hand stand holds or L-sit holds 
Strength - 15 Mins to find  1 rm Clean 
Conditioning - 10 rounds for time 
Big dogs - 70/50 & 20/15 Pups - 50/35 & 15/10 Cats - 35/20 & 10/5
10 Squat cleans  10 GTOH 

HAM Friday is back

Conditioning - 5 rounds for Time 
Big Dogs - 32/24kg Pups - 24/16kg Cats - 20/12kg
10 HSPU  20 Box Jumps  30 Press ups  40 KB swings  50 DU 

Time Cap - 40 mins

Rest Day

For many of you struggling with your squat take a look at some of these drills  
Rest Day Tekkers  Mobility
Take a look at this for some tips on HSPU with the master Chris Spealler and Matt Chan  
Skill - 5 mins  either Pull ups or HSPU 
Strength - Deadlift 
5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 5+ x 85% Based off 1RM rest 60 
Conditioning - 15 min AMRAP 
Big Dog - 100/75 Pups - 90/67.5 cats - 80/60
5 Deadlifts 10 burpees over bar  15 v-ups
Conditioning - 21-15-9 
Big Dogs - 9/6, DU Pups - 7/5, DU or TJ,  Cats - 6/4, TJ, Rings
Wall balls  x2 Double unders  Pull ups

Bams Week of Programming

Charlie aka Bam Bam will be programming for this week,
Skill - 5 mins  either Double unders or Muscle ups 
Strength - Back Squat  5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 5+ x 85% rest 60 sec
Conditioning -  A day of Ladders  Big Dogs - 25/20 Pups - 20/15 Cats - 15/10
10 min ladder (2x table) 10, 8 - 2 
Burpees to plate  OH plate sit ups
2, 4 etc etc  OH plate lunges Plate twists
Conditioning - For Time 
Big Dogs @ 60/55 10 C&J  15 Burpees over bar  20 Thrusters  25 S.L Sit ups  30 SDHP  25 S.L Sit up 20 Thrusters  15 Burpees over bar  10 C&J
Cats @ 50/37.5, Pups @ 40/30 10 C&J  15 Burpees over bar  20 Thrusters  25 Sit ups  30 SDHP  25 Sit up 20 Thrusters  15 Burpees over bar  10 C&J

Rest Day

CrossFit is addictive. We know. It's fun, and it gets results. But sometimes you need a break. Our workouts are much different than the traditional training methods. The level of intensity we maintain makes it even more important to make sure we're giving ourselves a break when we need it.
Rest Days
Rest days are your weekly days to focus on recovery. At a minimum, you need to take at least one day a week completely off. Two would probably be better. And depending on the week, you may benefit more from three. There's no 'one size fits all' answer. Age, the amount of quality sleep you get, your diet, and many other factors affect how often you should take a rest day. Usually, younger folks can train 5 to 6 days a week, while the older crowd might be better off training 2 or 3 times a week.

We usually recommend training no more than three days in a row before taking a day off. We have found that the fourth day sacrifices some intensity, whi…
Skill - 5 mins  Either Pistol or HSPU 
NB - Build on from Monday 


Strength - Push jerk - 5x2 (80%) rest 60 sec  Pendlay Row - 3x5 (heavy) rest 60 sec 
Conditioning - 
Big dogs 3 Rounds  10 Front Squats 60/45 10 Push jerk 
NB - bar cannot touch floor for 3 rounds each time its dropped 10 burpees) 
Pups  3 Rounds  10 Front Squat 50/37.5 10 Push jerk 
NB - 10 burpee penalty 
Cats  3 rounds  10 Front Squats 40/30 10 Push Jerk 
N - 5 burpee penalty
Conditioning - Rolling Clock 20 mins 
Big Dogs 
30 Pull Ups  30 Wall balls 9/6kg  30 KB swings 32/24kg  AMRAP  20 Double Unders  15 Sit ups  10  Ring Push ups
Pups 
30 Pull Ups  30 Wall balls 8/5kg  30 KB swings 24/16kg  AMRAP  20 Double Unders  15 Sit ups  10 Push ups 
Cats 
20 Pull Ups  30 Wall balls 7/4kg  30 KB swings 20/12kg  AMRAP  20 Tuck Jumps  15 Sit ups  10  Knee Push ups

Coaches month of programming Starts with GI Joe

Programming by GI Joe 
Skill - 5 mins  Either Pistol or HSPU 
NB - Working on progression from scale 
Strength - Power Snatch  5 x 2 (80%) with 60 sec Rest 
Conditioning - 21-15-9  Power Snatch 60/40 V-ups

Hows my Snatch Look

B - Olympic Totals 
20 mins to find 1RM Snatch 
20 mins to find 1RM Clean and Jerk

Body weight Day

B - In no order 
- 3 min Max Effort Pull ups  rest 2 min  - 3 min Max Effort Ring dips rest 2 min  - 3 min Max Effort HSPU (Box, 1mat, Rx) rest 2 min  - 3 min Max Effort T2B (v-ups, K2E, RX)
NB - If using bands movements must be strict no kipping allowed, for those looking at strength weights can be used. 

New Year Fresh Totals

B - CrossFit Totals 
1RM Squat  1RM Press  1RM dead lift
NB - Once warm you have three attempts at your max efforts