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Showing posts from 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.

Red tshirt friday

If your not in Red expect burpees

Return of J.T

21-15-9

handstand push ups
ring dips
push ups

Heavy run day

5 Rounds
5 deadlifts @160/90
20 arm haulers
run 500m

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
20 min AMRAP

10 burpees
15 T2B
50 Double unders




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
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

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

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
QUALIFIER WORKOUT INDIVIDUALSAs 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 MASTERSAs 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

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 WOD

Sorry for delay in post

Press

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

extras

3 x 10 HSPU

Saturday Team WOD

2 Rounds
Row ?meters
Push ups
Run ?meters
Squat

Red Tshirt Friday

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

Tekkers

We will be looking at shoulder stability and activation through movements

?????

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:7 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
7 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 rou…
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



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
INDIVIDUALProceed 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 Clea…

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
21-15-9
Hang power Snatch
Ring Dips

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
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

Battle of London WOD 1

QUALIFIER WORKOUT 1INDIVIDUALProceed 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.
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.