Saturday, 30 November 2013


I will not be around but mike and the team will be here to sort this event out please show your support even if its a donation 


WOD: RX:40/30kgs

BUY IN: 100 Double Unders
24 MIN AMRAP – for the 24 hours Haiyan devastated Visayas
11 BURPEES – NOVEMBER
7 FLOOR TO OVERHEAD – The Day Haiyan Made Landfall
13 BACK SQUATS – 2013
CASH OUT: 100 DU

100 DU in the beginning indicates the evacuation prior to Haiyan. When Haiyan hits (the 24min AMRAP), begin, then end with 100 DU, which is the persevering endurance of the recovery/relief efforts.

Friday, 29 November 2013

Red tshirt friday




If your not in Red expect burpees

Return of J.T

21-15-9

handstand push ups
ring dips
push ups

Thursday, 28 November 2013

Wednesday, 27 November 2013

Tekkers


Take a look at this video I was lucky enough to work with Jami this weekend and get into head about some mobility issues which might help you all in the bigger picture not just on snatch and oh squats

Some barbell tekkers

Snatch drills

looking at 1st, 2nd and 3rd pull

looking at mobility in shoulder, hip and ankles

Tuesday, 26 November 2013

Monday, 25 November 2013

Benchmark Monday


Here's another way to hit it

My good old lady Fran returns to us to show us what crossfit is about

21-15-9
Thrusters
Pull ups

Saturday, 23 November 2013

Gang who wanna hit BOL WOD you have between 10:30 & 12 to do so but please arrive before so you can sort who will judge you. I'm away on a seminar so won't be around


Saturdays team WOD


Teams of 4
2000m row
200 thrusters @20/15
200 db snatches alt arms @ 25/15
200 dips

Friday, 22 November 2013

Pants Birthday WOD



You didn't think I forgot Pants birthday did you :) happy birthday for wednesday

red tshirt friday or burpees your choice

Gang remember why we wear red its not just because I tell you too its also to show are support for those who we have lost and for those who are still in service

4 rounds

500m Run
24 back squats
24 jerks

Thursday, 21 November 2013

tekkers

  

Looking at shoulder position again, taking into account skin the cat and bridges
do we have range to achieve these two gymnastic movements as these will help are over head or dip positioning for snatch, oh squat, press, push ups, anything shoulder related etc

today we will look at

- Dips

- Muscle ups

Wednesday, 20 November 2013


QUALIFIER WORKOUT 

INDIVIDUALS

As many rounds as possible in 20 minutes of:
50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders

MASTERS

As many rounds as possible in 20 minutes of:
50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 24/16kg
30 down-ups
20 pull-ups
100 double unders

SCALED COMPETITION 

As many rounds as possible in 20 minutes of:
50 wall balls 7kg to 10ft/5kg to 9ft
40 KB swings Russian 24/16kg
30 down-ups
20 jumping pull-ups
100 single unders

Tuesday, 19 November 2013

Goat killer



The Below work out will be done as follows in your 1st round you will have 40 seconds to hit a number between example 10-50 double unders that number will then be your working number for the remaining sets, and you'll rest for 20 seconds before moving onto the next movement

Part A

10 min EMOM

odd - 10-50 Double unders
even - 10-20 Push ups

rest 5 mins

Part B

10 min EMOM

odd - 5-10 Pistols e/l
even - 10- 25 Arm haulers

Monday, 18 November 2013

Friday, 15 November 2013

Red Tshirt Friday



Omar 

10 thrusters 
15 bar-facing burpees 
20 thrusters 
25 bar-facing burpees 
30 thrusters 
35 bar-facing burpees  

Thursday, 14 November 2013

Tekkers



We will be looking at shoulder stability and activation through movements

?????

Wednesday, 13 November 2013

BOL wod 2



For those competing in the BOL or those thinking about making the step up to competitions have a read of this article from Chris Spealler 

http://chrisspealler.com/training-crossfit-vs-crossfit-as-a-sport/
For those that can not make it today you can have a go saturday from 1030-12 
Individual - 12 Minute time cap.
A) For time
4 rounds of:Shoulder-to-overhead 60/40kg12 Toes-to-bar
Score = total time or if uncompleted, total reps completed in 12 minutes. 
Then, in the remaining time...
B) Establish a 3 rep max hang snatch.
*Weights must progress by at least 2.5kg. 


Score = total weight rounded down to the nearest 2.5kg.*
Masters - 12 Minute time cap.
A) For time
Shoulder-to-overhead 50/35kg12 Toes-to-bar
Score = total time or if uncompleted, total reps completed in 12 minutes. 
Then, in the remaining time...
B) Establish a 3 rep max hang snatch.
*Weights must progress by at least 2.5kg. 
Score = total weight rounded down to the nearest 2.5kg.*
Scaled  - 12 Minute time cap.
A) For time
4 rounds of:
7 STOH 40/25kg
12 Knees-to-arms
Score = total time or if uncompleted, total reps completed in 12 minutes. 
Then, in the remaining time...
B) Establish a 3 rep max hang snatch.
*Weights must progress by at least 2.5kg. 
Score = total weight rounded down to the nearest 2.5kg.*

Tuesday, 12 November 2013

FONs Birthday WOD



29min Time Cap

29 HSPU
29 Box jumps
29 Oh lunges
29 Push ups
29 Plate GTOH
29 V-ups
29 Arm Haulers
then remaining time AMRAP
11 deadlifts
11 power cleans
11 front squats
11 STOH
11 Back squats


Monday, 11 November 2013



18 Minute AMRAP

11 Hang Power Snatch (35/25kg)

11 Burpees

11 Thursters (35/25kg)

11 Pull Ups

On the 11th minute athletes will pause for 1 FULL minute in silence out of respect and to remember...

Tekkers Day


Today we revisit the Handstand looking to see if we have improved

Areas of focus

1 - kicking up unassisted

2 - stability of shoulder

3 - range with active midline



Saturday, 9 November 2013

Saturdays plan of attack




Saturday we will be having a Nutrition / Performance seminar from 930-12 looking into different eating patterns and options.
the Performance seminar will look at stringing reps together how to work tekkers etc

Saturdays Wod

A chance to hit BOL WOD 1

INDIVIDUAL

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
20 Cleans 75/50kg
20 box jump overs 24/20"
As many cleans as possible at 90/60
Score = total reps.

MASTERS (40+)

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
20 Cleans 40/30kg
20 box jump overs 24/20"
20 Cleans 50/35kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
As many cleans as possible at 75/50
Score = total reps.

ONLINE SCALED COMPETITION

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
20 Cleans 35/25kg
20 box jump overs 24/20"
20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 55/35kg
20 box jump overs 24/20"
As many cleans as possible at 60/40


Score = total reps.

Friday, 8 November 2013

Bright and tight friday



As you are aware Fridays are normally red tshirt fridays but to make a change this Friday will be Bright and tight friday. You must ware something that is bright and it must be tight, if you do not wear something bright and tight you can either put money into the help for heroes pot or do a punishment.

Filthy 50

50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 k2e
50 push press
50 back ext
50 wall balls
50 burpees
50 doubles unders

Wednesday, 6 November 2013

tekkers day



We are going to look to improve your movements so you can go faster in wods, please don't miss out on these technique days

- Box jumps

- vertical jump

Tuesday, 5 November 2013




Just a quick update on this weeks activities
1 - BOL Qualifier to be done by Friday 
2 - Bright and tight Friday to make a change from Red (punishment for those not in bright) 
3 - Nutrition/performance seminar 930-12 saturday so no classes, just lots of learning bring your training diaries will WOD after 
any questions drop me a message

Back Squat

2-2-2-2-2-2-2


- extras
3x10 Pistols e/l

Monday, 4 November 2013

Battle of London WOD 1

QUALIFIER WORKOUT 1

INDIVIDUAL

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
20 Cleans 75/50kg
20 box jump overs 24/20"
As many cleans as possible at 90/60
Score = total reps.

MASTERS (40+)

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
20 Cleans 40/30kg
20 box jump overs 24/20"
20 Cleans 50/35kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
As many cleans as possible at 75/50
Score = total reps.

ONLINE SCALED COMPETITION

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
20 Cleans 35/25kg
20 box jump overs 24/20"
20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 55/35kg
20 box jump overs 24/20"
As many cleans as possible at 60/40
Score = total reps.

Friday, 1 November 2013


2013Invitational_TeamWorld_th.jpg

Team world win last saturday against USA


"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Post time to comments.

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...