If you think you can handle extra volume and wanna compete email me and make sure you enter the open to see how you compare to the rest of Europe and the world. We have also entered a team which might make the regionals so if you have muscle ups you could make the team you never know
I also have a set of keys on my desk which I found on the floor last week if you have lost a set let me know
Gang with the increase in volume especially with the build up to the open please ensure your taking on enough food to enable you to recover. Remember volume can only happen if your moving well if your movement patterns aren't great you'll get injured and won't be able to train at all. If you can over head squat with load your half way there, if you can pistol great job.
We are currently working on a extras program but this is only for people that I trust not to get injured due to the high volume and those that consistently work at Big Dog level and listen to there bodies when its sore.
work to a 1RM complex
1 x Power clean
1 x hang squat clean
1 x Push jerk
Hope everyone has recovered from last weeks sessions esp those that also did saturdays classes, lets maintain high standards for the rest of the year. Keep working your reps and form and you'll see an improvement in 12 weeks in scores but this will only happen if you do all your reps.
Return of the Open work out from last year MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible
Score - 1 Rep max attempt for each movement added together. You'll have 15 mins per station and will need to warm up yourselves up ready to start at 15min past due to measurements being taken
Official start date - Monday 6th Jan
End date - Saturday 29th March
We will be running 12 week challenge starting monday we will cover some 1RMs along with some body weight movements and then retesting in 12 weeks to see what has improved so we can plan for our next block of conditioning. We did a 6 week challenge last year but after some long thinking I feel 12 weeks will be better as we have to consider the Open within this.
I will also be taking body fat measurements to see where we are at the start of the year to retest again in 12 weeks those of you interested in this its £5 per person and the winner for most improved across a broad range of results will receive a prize. If you wanna take part in this please arrive early to have your measurements taken
CrossFit Totals - Back squat, press, deadlift
New Crossfit totals - Over head squat, beach press, clean
Max effort - Pull Ups, Ring Dips, HSPU, Air Squats, burpees