Skip to main content

Posts

Showing posts from June, 2016
Just confirming dates on next in house training camp 
With this site please make sure you post your scores in the comment sections so I can monitor performance and feedback 

10 min EMOM 1 x P clean 20 min EMOM min 1 - du min 2 - hspu min 3 - hollow rocks min 4 - arm haulers
Looking forward to getting back on the comp floor 
Session 1

Bench press5 @753 @851+ @953 rds 30 H P cleans 30 burpees
How often do you reflect on your training, how often do you rest. Sometimes progress is being held back through over training and fatigue, rather than lack of effort. 
Next week will be a back off week on the strength cycle to rest before going at it again, use this week to chill, stretch, reset etc so you can lift more the week after 

Skill - MU drills 
WOD - 5 rounds (not for time) 
1 1/2 BW Deadlift  ME dips 

Wild West is coming 


Strength - OH Squat (90% 1RM) 
5 @40%, 5 @50%, 5 @60% 5 @75%, 3 @85%, 1+ @95%
WOD - for time 
1000m row  50 DB snatch  30 Pull ups
Will be posting dates for our 2nd training camp, watch this space 

Oly - Cleans (based off 90% 1RM) 
3 @70%, 3 @80%, 3+ @90%
WOD - for time 
5 rounds  12 Push Press  20 Box jumps @24/20"
building form and power during these EMOM waves 

Oly - 10 min EMOM 
1 x Power Snatch (heavier than last time) 
Engine/movement - 20 min EMOM 
min 1 - DU  min 2 - Pull ups  min 3 - Hollow hold  min 4 - Superman hold 
30 sec per station 1st round, match score remaining rounds
Not long left Wild West teams 


Strength - Bench Press - 90% 1RM 
3 @70%, 3 @80%, 3+ @90%
WOD - DT
5 rounds  12 Deadlift  9 Hang power cleans  6 Push jerks 

Just a reminder of why we do CrossFit 

Skill - Muscle ups 

WOD - Ghost 6 rds 1 min row 1 min burpee 1 min du 1 min rest
Stock levels back up in both Xendurance and Purepharma 


Strength - OH Squats 
3 @70%, 3 @80%, 3+ @90%
WOD - 10 min AMRAP 
2, 4, 6, 8 etc 
DB snatch  SHSPU

Red t-shirt Friday

Strength - Cleans 
5 @65%, 5 @75%, 5+ @85%
WOD - 6 rounds 
6 muscle ups  19 HSPU  44 Air Squats
James and Iain working a partner WOD at the end of our Training camp 


Oly - 10 min EMOM 
1 x hang power snatch 
Engine/movement - 20 min EMOM 
min 1 - row cals  min 2 - TTB  min 3 - HS hold  min 4 - superman hold 
Last weeks movement and engine building session looked like this on thursday 

Strength - Bench Press (90% 1RM) 
5 @65%, 5 @75%, 5+ @85%
WOD - Jeremy 
21 - 15 - 9 
OHS  Burpees 
throwback to TBC when fight gone bad was semi final WOD 

WOD - Fight Gone Bad 
3 rounds  1 min - Wall balls  1min - SDHP  1 min - Box Jumps  1 min - Push press  1 min - Row cal  rest 1 min
Strength - OH squat - based off 90% 1RM
5 @65%, 5 @75%, 5+ @85% 
WOD - Partner Cindy 
20 min AMRAP
5 Pull up 10 push ups 15 squats

red t-shirt friday

That friday feeling 


Strength - Find a 3RM  thruster 
WOD - 15 min FRAMRAP 
21 - 15 - 9 
Thrusters  Pull ups 

From our recent training camp, Coach Liam speaks about being able to maintain hollow 


Oly - 10 min EMOM  1 x Hang power clean 
Gym/engine - 20 min EMOM 
min 1 - Row Cals  min 2 - burpees  min 3 - hollow rocks  min 4 - superman rocks 
Building on last weeks focus and developing speed of reps, remember intensity over volume 
Coach Liam at last years Super team cup 


Skill - Muscle ups 
WOD - 20 min AMRAP  Partner WOD 
2000m Row  200 Wall balls  20 muscle ups

Sorry for late post

Think we will be seeing a lot of this today 

OLY - 10 min EMOM 
1 x Power Snatch 
WOD - for time  21 - 15 - 9 
SDHP  Burpees over bar 
Just like the previous phase we will be working on some more strength but more specific to your weaknesses. Over the past 8 weeks we've highlighted that press ups and OHS are some major weaknesses so lets address them during this phase.

Strength - New Totals

OH Squat
Bench press
Clean
No hiding from poor range today 
Skill - Muscle ups

WOD - 2 rounds

500m row
50 OHS
50 Pull ups
1000m Run

This Saturday we have two pairs competing in Southampton if anyone wants to head over to CrossFit Solent to watch them Jodi and Amber, James and Luke S will be representing the box 



Today we start week 1 of skill development, each week we will use EMOMs to practice movements under fatigue  
Oly - 10 min EMOM 
1 x Power Clean 
- pick a number and dial in your catch position 
WOD - 20 min EMOM 
1 min Double unders  1 min HSPU  1 min Hollow Hold  1 min Superman Hold 
Today you get to see how much you have improved in your basic strength 

CrossFit Totals

20 mins Per movement to find a 1RM

Back Squat
Press
Deadlift