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Showing posts from April, 2015
Gymnastics - Kipping Drills

strict work

Pull ups


Great week so far guys so many of you are taking on what us coaches are saying and improvements have been noticed those not doing the extra mobility will soon be found out and overtaken

Met-con - for time
1000m Row

Oly - 10 min EMOM

2 x Power clean + Push Press

Strength - Press

2 x 10
In a few weeks time I will be teaching this technique of running to save your bodies from falling apart, by improving your technique to run you will reduce over worked muscles like calfs, quads and hips. Instead you will use gravity to move you along stay tuned for a running seminar 
Met-con - 20 min AMRAP 
5 CTB 10 OHS  15 burpees  200m Run 
Skill - Wall Walks 
Met-con/oly - Qualifier 2 British champs 
any weight may be selected  Minute 1: 7 box jumps then 2 snatches Minute 2: 7 box jumps then 2 snatches Minute 3: 7 box jumps then 2 snatches Minute 4: 7 box jumps then 4 thrusters Minute 5: 7 box jumps then 4 thrusters Minute 6: 7 box jumps then 4 thrusters Minute 7: 7 box jumps then 6 cleans Minute 8: 7 box jumps then 6 cleans Minute 9: 7 box jumps then 6 cleans The score for the workout is total barbell reps x weight 
Strength - Over head squat  2 x 10
throw back to our Easter throwdown, we will be hosting a bring a friend along day comp soon so get thinking who you can bring along 

Met-con - 3 rounds
30 squat cleans
run 800m

Skill/strength  - 10 min EMOM
odd - 1 length HS walk/3 wall walks
even - ME strict pull ups
Gymnastics - New skills

- Bar muscle ups

- Iron Cross

- Air Squat
Morning crew getting after it 

Met-con - 5 rounds
30 sec burpees
30 sec rest
30 sec DB snatch
30 sec rest

Oly - 10 min EMOM
2 x squat clean and jerk

NB - same weight as two weeks ago

Strength - Press
5 x 5
The bodyweight legend Chris spealler mid way through Angie

Met-con - Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Skill - 3 min AMRAP
me double unders

Met-con - RX - 5 rounds of:
5 deadlifts 90/60kg
10 bar facing burps
or Scaled (aka PUPs)
5 rounds of:
5 deadlifts 70/45kg
10 bar facing burpees

Oly - 10 min EMOM
2 x Power Snatch (same weight)

Strength - Over head Squat
5 x 5
Met-con - For time

500m Run
21 Clean and jerk
500m Run
15 Clean and jerk
500m Run
9 clean and jerk

Skill - L - sit
3 x 30 sec

Strength - Deadlift
7 x 3
Gymnastics -

- Skin the cat

- Back lever

- Head Stand
Met-con - 21-15-9
Hang snatch

Oly - 10 min EMOM
1 x Power clean + push press

Strength - Press
7 x 3
take a look at some difference grips, today we will be working the false grip

Met-con - 20 min EMOM

odd - Max effort HSPU
even - 30 Double unders

Skill - 10 min EMOM

odd - 3 x  Strict Muscle ups or 5 ring dips
even - 10 KB swings
Pat barber

Met-con - 8 min AMRAP
5 pull ups
10 push ups
15 Squats

Oly - 10 min EMOM
1 x snatch @65%

Strength - OH Squat
3 reps - heavy

Cycle 3 - Gymnastic focus

Past 4 months 
So the CrossFit Open 2015 has brought awareness of new weaknesses and positive gains on strengths. The nature of the “sport of fitness” each year gets harder and gymnastic movements get more advanced. There is only so much you can do with barbell based movements, you can either do a Snatch or Clean and Jerk or you can’t due to poor movements mechanics (press, squat, deadlift). Gymnastically, many of us (me included) have not spent enough time on basic movements which was highlighted in the open. 
Remember the 3 Headed Monster 
When looking at yourself ask this: If I was a three-headed monster would all three of my heads be the same size..?
The Conditioning Head – Fitness is a measurement of work capacity, the ability to move any load for a set duration of time i.e. 4-20mins.  
The Skill Head – No matter how strong or fit you are, can you perform high volume of unbroken reps of the following; Muscle ups, pull ups, ctb, ring dips, HSPU, double unders 
The Strength head – Assumi…
Met-con - Coe

10 rounds
10 thrusters
10 ring push ups

Strength - Pull ups
Fun day thursday

- Muscle ups


- HS Walk
Met-con - 6 min AMRAP
30 Double unders

Oly - 10 min EMOM

1 x squat clean and jerk @65%

NB - focus on speed under the bar

Strength -  Ring Dips
Great turn out on Saturday lets keep up the good work

Met-con - 3 RFT
30 wall balls
30 pull ups
500m Run

Skills - EMOM

1st min - 3 wall walks
2nd min - 30 sec list hold
3rd min - 30 sec superman hold
Gang please remember to book in for saturdays Comp so I can plan prizes, treats oh and WODs

There will be 3 WODs, using strength, endurance and gymnastics for those who will be going at Cats and Pups there will be scaled options so everyone can play plus its a great social event

Todays WOD

Partner Arnie

21 turkish get ups
50 KB swings
21 KB OH squats
50 KB swings
21 KB OH squats
50 KB swings
21 turkish get ups

I will scale the KB OHS will barbell OH squats for those that need it.

Don't forget Saturday we will be having a mixed ability comp on Saturday for everyone to take part in followed with a social in town

Met-con - 5 min Ladder

Oly - Snatch
20 RM

Strength - Push Press
1 RM