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Showing posts from August, 2014

Red tshirt Friday

WOD - WOD - 1km row
20 DHSPU  15 burpees to plate 20  plate OH lunges 15 burpees to plate 20 plate gtoh 15 burpees to plate 20 OH sit-ups 15 burpees to plate 500 run
Extras - 3 rounds 
10-15 Box jumps (rebound)
Strength - Push Press   5 x 5 (+2.5kg)
Results -  Some of you need to take a look at why your not improving this may be due to a lack of rest or not working on your weaknesses. Thursdays seem to be the quietest day but those that show up have improved massively ask yourselves why they have. Through drilling your olympic lifting on a thursday you are not working cardio so your body will target a different energy system. 
Class options -  If you struggle with lifts within a WOD due to mobility, strength or technique then thursday and saturdays are the day for you. If you struggle to keep moving during a WOD then tuesday and thursdays endurance is for you this will build your engine. If gymnastic movements i.e.- bodyweight stuff then monday and wednesdays gymnastic class will teach you body stability, mobility and control. 
Please please try to plan your week around the classes you need to work on rather than cherry picking because you see a WOD you like rather than working on the areas of your FITNESS that you struggle with…
WOD - 5 rounds  5 push jerk 10 front squat 15 box jumps
extras - 3 rounds  5 - 10 Pistols 

Strength - Front Squats  5 x 5 +2.5kg from last week 
Gymnastic Class - 
Skill - Toes to Bar 
WOD - 5 rounds 
5 scapular depressions 5 v-ups  5 sec L-sit hold 
Please post a comment why you keep coming back best comment wins some stash 
WOD - 2 rounds 2k run,  60 push ups,  30 pull ups,  15 OH squats
Extras - 3 rounds  5 - 10 HSPU 
Endurance - 
Run - 200m rest 30 sec 
Row - 250m rest 30 sec 
We are closed for Bank Holiday Monday

Back to normal as from Tuesday
WOD - Happy Birthday Simon  
To think I would forget to give you a birthday WOD 
35 Deadlifts   35 HSPU 35 Front squats  35 Pull ups  35 Thrusters  35 Burpees  35 OH Squat
35 TTB

Extras - tabata
hollow Rocks

Strength - SDHP
5 x 5 - pick a weight
OLY - Hang clean + split jerk

then

10 min EMOM

2 x hang cleans + 1 push jerk

Endurance

row or run - 30 sec on, 60 sec rest
WOD - Jackie
1000m Row
50 thrusters
30 pull ups

extras - 3 rounds
10 Pistols (both legs)

Strength - Push Press
5 x 5
Battle of the east WOD 1 nice little gem

WOD - 12 min Ladder
3 snatch
3 TTB

>3 reps each round

Extras - 3 rounds
5 - 10 ring Dips

Endurance

Run or Row - 8 min on, 4 min rest push until distance drops
Will Miko make a come back next year, lets hope a few of us can make it to regionals, building a better all-round gym rather than a lifting gym. lets see how good your engine is whilst moving a load :)

WOD - 15 min Rolling Clock

3 min AMRAP
5 cleans
10 front squats
15 STOH

rest 3 mins

3 min AMRAP
4 Cleans
8 Front Squats
12 STOH

rest 3 mins

3 min AMRAP
3 Cleans
6 Front
9 STOH

Extras - 3 rounds
5 - 10 CTB

Strength - Front Squat
5 x 5  - based of 1RM, 2 min Rest

Gymnastic class - with claire

skill - jumping/rebound

wod - 8 x Max height Jumps
3 x 20 jumping lunges

Enjoy this bad boy

WOD - Mash up Friday

40 min Rolling clock

24 min AMRAP

6 power snatch
12 oh squats
24 Sit ups

3 mins rest then

3 rounds
1 min max effort pistols each leg
rest 1 min

3 mins rest

then find a
1RM turkish get up each arm
Great week so far gang everyone seems to pushing that little bit harder at the moment working weaknesses and building better mechanics keep it up, use the set classes to build on weaknesses i.e. - gymnastics, endurance I will now be posting these classes up so you can see what will be happening in them.

OLY - Hang Snatch

work to a heavy 1RM

then

10 min EMOM

2 x Hang Snatch

Endurance

Run - 800m repeats 90sec recovery

Row - 1000m repeats 90 sec recovery
WOD - 14 min AMRAP

60-calorie row 
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Extras - 3 rounds
5 - 10 HSPU

Gymnastic WOD -

skill - MU tekkers

WOD - 10 min EMOM
MU x TBC


Old school video of a few of the athletes at caves place hitting there totals, you'll prob also see the worlds longest deadlift

WOD - CrossFit Totals

time to hit some 1RM

Back squat
Press
Deadlift

Extras - 3 rounds
10 - 15 Dips

Endurance -

run - 200m rest 60 sec
row - 250m rest 60 sec


WOD - Games WOD
60 x C & J

5 burpee penalty

Extras - 3 rounds

1 min Double unders, rest 1 min

Strength - Pull ups

find your 1RM

Gymnastic class

I will now be posting the gymnastic class up along with the gymnastic WOD,

Skill - Muscle ups

GWOD - 10 min EMOM
Muscle ups or progressions





Red T-shirt Friday sees us hit the hero WOD that is the official name of Banners Jnr, also wishes to bullet after his surprise birthday WOD on wednesday thought he was left out :)

WOD - Daniel
50 pull ups
500m run
21 thrusters
800m run
21 thrusters
500m run
50 Pull ups

extras - Deadlift
12 x 2 @75% rest 1 min





Oly Class

Work towards a complex of - Power clean, hang power + split jerk

then

10 min EMOM

2 x P.clean, h.p.clean + split jerk

Endurance

Run/Row - 90sec on, 90sec off
For those that wanna know where your elbows go on a back squat

WOD - 15 min AMRAP
7 back squats @BW
500m Run

Extras - 3 rounds
5-10 Dips

Strength - Press
12 x 2 @75%, rest 1 min


WOD - 21 - 18 - 15 - 12 - 9 - 6 - 3
1 Arm snatch
Pull ups

Extras - 3 rounds
1 min HS hold

Endurance -

Run - 2 x ( 1 mile, 1200m, 800m) 1:1 rest
Row - 4 x (1km, 800, 400) 1:1 rest




WOD - 0-5 mins

21 - 15 - 9
STOH
Box jump

5-10 mins

15 - 12 - 9
SDHP
Burpees over Bar

10-15 mins

30 x Snatch
ME OH Squats

Extras - 3 rounds
5 - 10 C2B

Strength - Back Squat
12 x 2 @75%, rest 1 min
WOD - Running Jackie
3 rounds
1000m Run
50 thrusters
30 pull ups

Extras - 3 rounds
5-10 HSPU

Strength - deadlift
12 x 2 @ 75%, 1 min Rest