Wednesday, 27 February 2013

Tuesday, 26 February 2013



Strength - High Hang Snatch
7 x 1 - rest 60 sec 

NB - please keep tall on pull 

Conditioning - 5 rounds not for time 
25 T2B 
1min Hand stand hold/walk 
Max Effort Strict Pull Ups

NB - This is not for time focus is on form

Monday, 25 February 2013

Games are around the corner are you ready 

Conditioning - For Time 

50 Ring dips 
50 Air Squats 
50 KB cleans
50 Box jumps 
50 Push press 
50 Burpees 
50 Arm Haulers 
50 Sit Ups 
50 Wall Balls 
50 Tuck jumps 


Sunday, 24 February 2013

CrossFit Insanity_Irvine, CA_Burpees

Strength - High Hang Squat Clean
  7x1- rest 60sec 

NB - you are not allowed to down dip towards knees before lift

Conditioning  -10-8-6-4-2
Front Squats
20-16-12-8-4
Pullups

Big dogs -  80/50
Pups -  60/40
Cats - 40/30

Thursday, 21 February 2013

My new Goat lol

Skill - 5 mins Hand Stand Hold 

Conditioning -  For Time 

1000m Row 
followed by 
21 - 15 - 9 
Goblet Squats 32/24
K2E

Tuesday, 19 February 2013

Regards to no posts



As you are aware we are not posting WODs  up for this week reasons for this :-

- to decrease cherry picking 
- bring back the element of surprise to training 
- get you working on your goats 
- you need to do more WODs that you hate rather than getting better at what your good at 
- time to attack weaknesses

Thursday, 14 February 2013

Whos gonna go HAM and finish this

I go H.A.M.
 
 
Conditioning - For time:
50 Back squats (60 / 42.5kg)
40 Pull-ups
30 Shoulder-to-overhead (60 / 42.5kg)
50 Front squats (38 / 30 kg)
40 Pull-ups
30 Shoulder-to-overhead (38 / 30 kg)
50 Overhead squats (30 / 20kg)
40 Pull-ups
30 Shoulder-to-overhead (30 / 20kg)
Time cap: 22 minutes

Wednesday, 13 February 2013

Goat day

 Time to start push your comfort Zone

Catch Up WOD
Mobility
OR
Time to work on anything over head
- Snatch
- Press, Push Press, Push Jerk 
- HSPU 
- Handstand walks 
etc etc etc 


Tuesday, 12 February 2013

12.4 open wod got get it

 Drill those muscle ups

Strength - Deadlift 
5 x 75%, 3 x 85%, 1+ x 95%

Conditioning - 12 min AMRAP 
150 Wall Balls 
90 Double unders 
30 Muscle ups 

Monday, 11 February 2013

wod 12.3 whos going ham

Mikko playing with weight 

Strength - Push press 
5 x 75%, 3 x 85%, 1 x 95% rest 60sec 

Conditioning - 18 min AMRAP 
15 box Jumps 
12 Push press 
9 T2B

Big dogs - 50/35
Pups - 40/30
cats - 30/25


Sunday, 10 February 2013

return of some open wods



Strength - you have 10 mins to get as far as possible 

20/35kg  Snatch 30 reps 
35/60kg  Snatch 30 reps 
45/75kg Snatch 30 reps 
55/95kg Snatch 30 reps 

Conditioning - 7 mins Burpees

Thursday, 7 February 2013

More Goat Drills

How deep is a Squat?

Skill - 5-10 mins squat tekkers 

Conditioning - 21 - 15 - 9 
Squat Clean 
HSPU 

Big Dogs - 60/45 (plate)
Pups - 45/30
Cats - 30/25

Goat Day is the new Rest Day


photo.caption|escapejs
Whats your WORLD SERIES



Hey guys and girls 


We will now refer to Rest Day as Goat days, I have given you the chance to recover from mon-weds WODs so you are fresh to go HAM on Friday and Saturdays let alone everyday. As you know I want 100% from you during your WODs keeping intensity high rather than losing that key focus point to go heavy or just do a WOD. We gain far more results and motivation when we are fully charged and rested to lay everything on the line. We've all been there before the 3.2.1. Go thinking why am I here? I really don't wanna do this work out, my back is sore etc etc. You can look at these thoughts in a number of ways 
1 - Have you got too much weight on the bar drop, do I need to drop down from Big Dogs to pups so I can maintain a fast time not stand around resting because the weight is too heavy for me today/right now.
2 - Did I sleep well last night and eat well resulting in me feeling tired today, either change something in your eating or get to bed early so you don't feel bad the next day and have a negative affect on your training. 
3 - I'm sore today, take a look at how many work outs you've done on the bounce 3+ will mean you need a rest day to stretch and recover look at some Goats that need work on ie kipping, muscle ups, snatch, cleans etc. 


So todays session will cover 

Rest LOL
tekkers/Goats 
Catch Up 

Tuesday, 5 February 2013

3 Step Split Jerk Foot Position

  • draw a line in front of our toes
  • take 3 steps
  • draw a new line
More skill work to develop weaknesses 

Strength - 15min to find 4 RM
Alt Split jerk 

Conditioning - For Time 
50 KB Split jerk (e/l)
500m run 
25 Box jumps 
500m Run 
15 L-sit pull ups 

Big Dogs - 24/16
Pups - 20/12
Cats - 16/8

Monday, 4 February 2013

#CrossFit #Snatch #Thruster (Taken with Instagram)
Whos gonna go HAM

Skill - 5 mins Muscle up tekkers 

Conditioning - 3 min burpees over box 
rest 2 mins 
3 mins Thrusters 
rest 2 mins 
3 mins floor press 
rest 2 mins 
3 mins hollow rocks

Big dogs - 50/37.5
Pups - 40/30
Cats - 30/25

Sunday, 3 February 2013

Skills Week to attack Goats

Squatting

Simple rules of squatting lets get after them 

Strength -  15 mins to find 
3RM OH Squat 

Conditioning - 8 min AMRAP 
1 Snatch 
2 OH Lunges e/l
20 Double unders 

Big dogs - 60/45 - DU 
Pups - 45/30
Cats - 30/15

Survey Results - 10th Aug 2020

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