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Showing posts from February, 2019
Massive well done everyone on the past 4 weeks strength phase.

Can you all email me with before and after numbers on all three lifts for me to look over
along with if you've now got body weight movements and if you've added weight  

Bring on 19.2

Skill - Ring muscle ups 1 - Banded transition 2 - strict muscle ups 3 - kipping 4 - volume 20 min EMOM min 1 - row cals min 2 - HS walk / wall walks min 3 - bicep curls min 4 - L sit hold
Warm up Deadlift 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded deadlifts 10 banded glute bridge 3 @ 70%1 @ 80%1 @ 90%1 @ 95% PB attempt  build on last weeks ring dips Clean and jerk ladder 15 min EMOM increase weight by 5/2.5kg
Warm up Presss 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded push ups 5 banded wall walks  3 @ 70%1 @ 80%1 @ 90%1 @ 95% PB attempt  build on last weeks chin ups Open 13.2 10 min AMRAP 5 STOH 10 deadlifts 15 box jumps 24/20"
Warm up back squats 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded squats10 banded glute bridge 3 @ 70%1 @ 80%1 @ 90%1 @ 95% PB attempt  build on last weeks HSPU 3 rounds 21 - 15 - 9 Burpee over bar OHS Start a new round every 10 mins 8 min time cap each round
So here it is, 19.1  looks like its a good opening work out which will get all you hearts going. Like most opens the first work outs have a history of being pure work rate, low skill level.  Workout 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Open Sale on Xendurance products 
Protein - £44 saving £5 Xendurance - £36 saving £4 Immune boost - £36 saving £4 Fuel 5 - £27 saving £3 Hydro X - £24 saving £3 Creatine JB - £24 saving £3 Omega 3 - £22.50 saving 2.50
With the CrossFit Open kicking off tonight and not knowing the WOD tomorrow, please all ensure at some point today you do a little extra mobility. Please give it your best attempt as the open is a special time of the year, its the only time our community comes together to test our fitness. 
The sport of CrossFit is growing in a new direction and CrossFit as a lifestyle is going back to its roots. I believe the open is a great chance to see how you compare to the rest of the world. Give each WOD your very best attempt and use it to find out your true strengths and weaknesses.  Lets all enjoy the buzz each weekend. 
Skill - Ring muscle ups 1 - Banded transition 2 - strict muscle ups 3 - kipping 4 - volume 20 min EMOM min 1 - Ski erg cals min 2 - High box jumps min 3 - DB curls min 4 - Shoulder taps min 5 - Superman holds
I have put together teams for the next 5 weeks of the Open if you wish to be involved there is still time I just need you to email me and get involved. 
Food themes for the 5 weeks, please plan within your teams. Please ensure there's Vegan options  
Week 1 - Afternoon Tea (cakes, sandwich, tea and coffee)  Week 2 - Italian ( Week 3 - Paleo / Vegan  Week 4 - Latin  Week 5 - BBQ 
Warm up Deadlift 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded deadlifts 10 banded glute bridge Deadlift 3 x 5 @80% 1RM build on last weeks ring dips 14.12 rounds 5 min AMRAP 30 DU 15 Snatches rest 5 mins 
Warm up Presss 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded push ups 5 banded wall walks  Press 3 x 5 @80% 1RM build on last weeks chin ups 3 x E10MOM 3 rounds 20 push press @50/3520 front rack lunges 
If you haven't already done it please CLICK HERE to be involved in the open social comp

Every week your score from the work out will go towards your teams overall score with a winning team at the end of the open

Warm up Back squats 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded squats10 banded glute bridge Back Squat 3 x 5 @80% 1RMbuild on last weeks HSPU for time 40 box jumps 20 cleans 40 box jumps 30 strict HSPU 40 box jumps 20 bar muscle ups 
8am 5 x E5MOM 20/15 cal row 15 burpees 10 DB snatch rest as needed 9am In partners 3 rounds 40 KB snatch left hand 40 TTB 40 KB snatch right hand 40 TTB 10am Hang Power clean + push jerk6 x 1 3 position cleans + jerk heavy for the day clean jumps 5 x 3
Skill - Ring muscle ups 1 - Banded transition 2 - strict muscle ups 3 - kipping 4 - volume 20 min EMOM min 1 - bike erg min 2 - DB curls min 3 - L sit hold min 4 - golfers deadlift min 5 - DB revers flys
Warm up Deadlift 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded deadlifts 10 banded glute bridge 5 @ 75% 3 @ 85%1+ @ 95% build on last weeks ring dips Skill - rope climbs 15.48 min AMRAP HSPU cleans 
Warm up Presss 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded push ups 5 banded wall walks  5 @ 75% 3 @ 85%1+ @ 95% build on last weeks chin ups 
For time
21 - 18 - 15 - 12 - 9 - 6 - 3 Thrusters TTB 
Warm up back squats 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded squats10 banded glute bridge 5 @ 75% 3 @ 85%1+ @ 95% build on last weeks HSPU 20 min AMRAP 5 Bar muscle ups 10 push ups 15 squats 

Scales - Bar Muscle up 5,3,1, banded 
CTB 5, 3, 1 
Pull ups 5, 3, 1, banded  

You can choose what you wanna work on 
8am 5 x E5MOM 20 cal row 20 push ups 20 cal ski 10 ring strict dips 9am Team Fran  thrusters  CTB10am Snatch high pull + power snatch 6 x 1 High hang snatch + hang snatch + snatch 5 x 1 pendlay row 5 x 3
If you have any food theme ideas for the Open please do email them over to me

also please sign up to the in house open throwdown
Jack 20 min AMRAP 10 push press 10 kb swings 10 box jumps @24
Skill - Ring muscle ups 1 - Banded transition 2 - strict muscle ups 3 - kipping 4 - volume 20 min EMOM min 1 - Ski erg min 2 - Ring rows min 3 - double bottom up press min 4 - DB bicep curls min 5 - PVC pipe press
Please ensure you sign up for the Crossfit Open Social on Go team up to be involved in the weekly social 
Warm up Deadlift 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded deadlifts 10 banded glute bridge 3 @ 70% 3 @ 80%3+ @ 90% Build on last weeks ring dips 17 min AMRAP 40 burpees 30 snatch 30 Burpees30 snatch 20 burpee 30 snatch 10 burpees Amrap snatch 
Warm up Press 5 @ 40%5 @ 50% 5 @ 60% after each set 10 banded push ups 5 banded wall walks  3 @ 70% 3 @ 80%3+ @ 90% build on last weeks chin ups 3 rounds E5MOM 15/12 cal bike 5 rounds of cindy