Thursday 23-02-2012
Warm up and Mobilise
Open WOD 12.1
The Unknown and Unknowable at its best! Come prepared for ANYTHING!
Wednesday 22-02-2012
As we welcome the start of the 2012 CrossFit Games season we look back at the history of the Games itself
Warm up and Mobilise
A)
3 x 500m Row
Rest 3 minutes between each set
Then rest exactly 5 minutes before
B)
Establishing in a 10 minute window a 3 Rep Max Deadlift
Then rest exactly 5 minutes before completing
C)
200 Double Unders for time
Tuesday 21-02-2012
Warm up and Mobilise
A)
Skills work 20 minutes-
A1) Pistol Squat development + progressions (Build upto 5 Reps x 5 Sets)
A2) Ring Dip development + progressions (Build upto 5 Reps x 5 Sets)
*Scaling options and progressions will be done on an individual basis.
B)
For time:
Run 1000m
50 Kettlebell Clean & Jerk (2 x 16kg/24kg)
Run 1000m
C)
3 Sets x Max Reps Toes to Bar
Rest as required between sets
Monday 20-02-2012
Warm up and Mobilise
A)
In a 15 minute window establish a max weight for this combo lift:
1 Clean anyhow + 3 Front Squats + 1 Jerk
*As many attempts as wanted within the time cap. The bar cannot touch the floor after the clean.
B)
“Helen”
3 Rounds for time:
Run 400m
21 KB Swings (16kg/24kg)
12 Pull-ups
*Anybody competing in the CrossFit Games Open will complete this workout using Games standards
i.e. The Kettlebell should be ABSOLUTELY vertical (bottom flat to ceiling), with the elbows completely extended and the ears showing in front of the arms.
Sunday 19-02-2012
Rest day/Skills day/Make up a missed WOD/Met Con Class at 10am/Open gym 9am-1pm
Saturday 18-02-2012
Rachel doing her thing at the London Throwdown last weekend on her way to a 10th place finish out of 60 competitors
Warm up and Mobilise
“Rankel”
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (70kg/100kg)
7 Burpee pull-ups
10 Kettlebell swings (24kg/32kg)
Run 200m
*If unable to do a burpee pull-up complete a burpee jump and touch to a 1 foot target above your reach
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Friday 17-02-2012
Helen doing her thing at the London Throwdown last weekend on her way to a 21st place finish out of 60 competitors
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement aka something you suck at and want to improve during the month of February- HIGH SKILL LOW INTENSITY
B)
5 Rounds for time:
10 Front Squat (30kg/42.5kg)
250m Row
10 Burpees to plate
C)
Finisher:
Max rep Toes through Rings in 3 minutes-
*Every time you drop off the rings 10 Air Squat penalty
Thursday 16-02-2012
Our very own Carlos showing how the wall ball is done at The Divided We Fall Games 2011
Warm up and Mobilise
A)
Snatch Grip Push Press
3-3-3-3-3
B)
“Karen”
For time:
150 Wall Balls (7kg/9kg)
C)
Optional Finisher:
Tabata Ab Mat Sit ups
20:10 x 8 Sets
Wednesday 15-02-2012
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement aka something you suck at and want to improve during the month of February- You know the drill
B)
Open WOD 11.1
Complete as many rounds as possible in 10 minutes:
30 Double Unders (x 3 Single unders)
15 Power Snatches (25kg/35kg)
Rest 10 minutes
Row 1000m
Tuesday 14-02-2012
Warm up and Mobilise
A)
On the minute every minute for 10 minutes
2 Hang Squat Clean (You choose the load)
B)
Complete as many rounds as possible in 15 minutes (Also known as Open WOD 11.2)
9 Deadlifts (50kg/70kg)
12 Push ups (Hand release)
15 Box Jumps (20″/24″)
C)
20 TGU’s (Turkish Get ups)
http://www.youtube.com/watch?v=NoFlNa6B9fo&feature=related
Monday 13-02-2012
A)
In a 12 minute window establish a Max Ground To Overhead
B)
“Running Jackie”
For time:
Run 1000m
50 Thrusters (20kg)
30 Pull-ups
Saturday 11-02-2012
Warm up and Mobilise
“Paul”
5 Rounds for time:
50 Double Unders
35 Knees to Elbows
20m Overhead Walking Lunge (15kg/20kg)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Friday 10-02-2011
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement aka something you suck at and want to improve
B)
21-15-9 reps of:
KB Swing (24kg/32kg)
GHD Sit-up
Box Jump (24″/30″)
Rest exactly 5 minutes
Run 1 Mile
Thursday 09-02-2012
Warm up and Mobilise
A)
Within a 20 minute window establish a 1 Rep Max Thruster
*The bar must start from the ground and a squat clean is allowed but the hip crease must go below the knee in the squat and full lock out must be achieved overhead in one full movement. i.e no jerk or pause in the rack position.
B)
5 Rounds for time:
5 Squat Clean Thrusters (40kg/60kg)
10 Chest-to-Bar Pull ups
Wednesday 08-02-2012
Kirsty representing on the Great Wall of China- Oh yeah! She even got a workout done on her visit there, proving you really can workout anywhere!
Warm up and Mobilise
A)
Spend 15 minutes working a “Goat” movement aka something you suck at and want to improve- You know the drill now make the magic happen.
B)
Regional WOD No.1 From the 2011 Games season
For time:
Run 1000m
30 Handstand Push ups
Row 1000m
*Scaling options on the whiteboard
C)
Foam Roll/Cool-down
http://www.youtube.com/watch?v=QuI7qV6Z32M
Tuesday 07-02-2012
Warm up and Mobilise
A)
Hang Power Clean
1-1-1-1-1-1-1
B)
3 Rounds for time:
15 Hang Power Cleans (40kg/60kg)
15 Burpees
C)
Mobility
http://www.youtube.com/watch?v=B8PMJrrOp_U&feature=results_main&playnext=1&list=PLD7ECA63E0148C5D6
Monday 06-02-2012
Warm up and Mobilise
A)
Shoulder Press
3-3-3-3-3
B)
“Chelsea”
On the minute every minute for 30 minutes complete:
5 Pull ups
10 Push ups
15 Air Squats
*When you are unable to complete the required reps in the time period, score your time and then complete the remainder of the 30 minutes in an AMRAP fashion.
Sunday 05-02-2012
Rest day/Make up a missed workout/Skills day/Train with the Trainers @ 8:30am/Met Con @ 10am
Pause for thought
What is Commitment?
Put your head underwater and keep it there for a while.
You’ll soon realize that you’re 100% committed to breathing.
Notice that you don’t make excuses not to breathe. Notice that you don’t worry about motivating yourself to breathe. Notice that you don’t need to justify your desire to breathe.
You just breathe.
Commitment is action.
No excuses. No debate. No lengthy analysis. No whining about how hard it is. No worrying about what others might think. No cowardly delays.
Just go.
What if something gets in the way of your commitment?
What would you do if someone tried to prevent you from breathing?
Saturday 04-02-2012
Warm up and Mobilise
“Cheryl”
Surprise birthday workout- we will see you in the morning!
http://www.youtube.com/watch?v=ItDWedJpwpw
Friday 03-02-2012
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement aka something you suck at and want to improve- you know the drill
*Speak to coaches if unsure
B)
For time:
50-40-30-20-10 reps of
Back Squat (25kg/35kg)
5-4-3-2-1 reps of
Rope Climb
(Complete 50 Squats then 5 Rope Climbs, 40 Squats then 4 Rope climbs etc)
http://www.youtube.com/watch?v=xSqXM0W8tRk
Thursday 02-02-2012
Warm up and Mobilise
A)
Spend 10-15 minutes warming up your Overhead Squat to a heavy single rep ready for below
B)
“Ellie”
21 Overhead Squats (30kg/42.5kg)
21 Pull ups
42 Double Unders
15 Overhead Squats
15 Pull ups
30 Double Unders
9 Overhead Squats
9 Pull ups
18 Double Unders
C)
Team Row- MAX Metres in 5 minutes
http://www.youtube.com/watch?v=6Y5q59FKf7k
Wednesday 01-02-2012
Warm up and Mobilise
A)
15 minutes to work upto a heavy single:
Squat clean
B)
“Elizabeth”
21-15-9 reps of
Squat Clean ({40kg/60kg)
Ring Dip
C)
1km Sandbag Run (10kg/20kg)
http://www.youtube.com/watch?v=lLFunBPgPOo
Tuesday 31-01-2012
Warm up and Mobilise
A)
Weighted Pull up
5-5-5-5-5
*Scaling options
-Strict Pull up with no weight
-Strict banded Pull up with thinner band than you would normally use
B)
“The Chief”
5 Rounds;
Complete as many rounds as possible in 3 minutes:
3 Power Cleans (40kg/60kg)
6 Push ups
9 Air Squats
Rest 1 minute between rounds
http://www.youtube.com/watch?v=mMi_U49yJoE
Monday 30-01-2012
Warm up and Mobilise
A)
In a 15 minute window establish a 7 Rep Max Front Squat
B)
5 Rounds;
In a 4 minute window:
Run 400m once; do 15 Shoulder to Overhead (40kg/60kg)
In the remaining time Max Rep Double Unders
Rest 2 minutes between rounds
Score is Total Double Unders across all rounds
http://www.youtube.com/watch?v=Obo6xCAHIG8&feature=player_embedded
Sunday 29-01-2012
Rest day/Make up a missed WOD/Skills day/Met Con class @ 10am
Pause for thought
How often do you fear your workout? Maybe a particular movement? Even further do you actually fear becoming great at this sport we call CrossFit? We all feel the butterflies just before we hit a workout (the dreaded 10 second countdown ring bells?!) This weeks pause for thought comes in video format and will take all of 4 minutes and 19 seconds of your time. It’s worth it I promise… This is truly one of the best motivational videos I have seen. This speaks volumes, to every one of us because at some point in our lives we have all felt beat up. But this will bring you up and out of that, watch it everyday, because YOU are powerful beyond measure! HOW GREAT ARE YOU!!??
http://www.youtube.com/watch?v=ccpjTyTpxVM
Saturday 28-01-2012
Warm up and Mobilise
“McGhee”
Complete as many rounds as possible in 30 minutes:
5 Deadlifts (102.5kg/125kg)
13 Push ups
9 Box Jumps (20″/24″)
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
http://www.youtube.com/watch?v=e1CX5F8LlCE&sns=fb
Friday 27-01-2012
Warm up and Mobilise
A)
Spend 15 minutes working on a “goat” movement aka something you suck at and want to improve- you know the drill
B)
“Karabel”
10 Rounds for time:
3 Power Snatch (42.5kg/60kg)
15 Wall Balls (7kg/9kg)
Thursday 26-01-2012
Warm up and Mobilise
A)
Within a 15 minute window:
Push Jerk
3-3-3-3-3
*Warm up and use the same weight across all sets
B)
7 Rounds- Resting exactly 30 seconds between rounds
7 Front Squats (40kg/60kg)
7 KBs (20kg/28kg)
100m Sprint
C)
100 Plate Twists (10kg/15kg)
http://www.youtube.com/watch?v=QTTP8gsJPd0&feature=fvsr
Wednesday 25-01-2012
Warm up and Mobilise
A)
Spend 15 minutes working on a “goat” movement aka something you suck at and want to improve. Speak to coaches for individual requirements if unsure how to approach.
B)
2km Run time trial (Entire Wharf door to door)
Rest 12 minutes
2km Row time trial
C)
10 minutes mobility work
Tuesday 24-01-2012
Warm up and Mobilise
A)
Complete as many reps as possible in 7 minutes:
Double Unders
B)
Working in pairs- Accumulate 1 minutes worth of L-Sit EACH
C)
Complete as many rounds as possible in 3 minutes:
5 Toes to Bar
7 Hands Off Ground Push up
9 Sumo Deadlift High Pull (25kg/35kg)
Rest 1 Minute
Repeat for a total of 5 Rounds
Monday 23-01-2012
Happy Birthday Matt!
Warm up and Mobilise
A)
Within a 20 minute window:
Deadlift
5-5-5-5-5
B)
“Fran”
21-15-9 reps of
Thruster (30kg/42.5kg)
Pull-up
C)
Optional Finisher:
50 Ab Mat Sit-ups
Sunday 22-01-2012
Rest day/Make up a missed WOD/Skills day/Train with the Trainers @ 8:30am/Met Con class @ 10am
The biggest obstacle we face as humans is our own mind.
I have seen this time and time again, day in day out. What you believe you will manifest. I know it sounds hoaky, I get it. We live in a culture where we want to be seen as humble and unassuming. Those are the types of people we revere. It is uncomfortable to take a compliment, acknowledge when we’ve accomplished something really cool. So to prevent ourselves the uncomfort of compliments and from appearing smug and conceited, we either make apologies for our accomplishments or mention a way of which we could have done better. Yes, but I didn’t link my pull-up. Thank you but I could have done my thrusters unbroken. I really wanted to go sub 6 minutes, I know my time was 2 minutes faster then last time but… While this keeps us from the uncomfortable state of taking a compliment, it also is building a mindset that what we do will never be good enough. It is that simple. Continue to say what you’ve accomplished isn’t enough and you will never achieve enough.
As a culture we need to change this perspective. Last week I PB’d my mile by a 44 seconds. For someone that hates running as much as I do, that is a HUGE accomplishment. The first thing I did was make sure I really did it. The second thing I did was compare it to my goals. Here’s where it could have and usually does go wrong. My goal for 2012 was 15 seconds faster then what I did. Now the mind has a choice, I communicate that 15 second failure or I communicate the 44 second success. Which I choose will have lasting effects on the next time I run a mile. If the first thing I say when someone takes note of the PB is, yes but I didn’t make my goal and was shy by 15 sec, I have created a pattern of negative manifestation.
Instead, lets start celebrating all the hard work each of us put in everyday. Celebrate a day of pale0 eating, not the cheat the day before. Celebrate the 4 minutes off your “Fran” time, not that you didn’t beat a perceive expectation in your mind. Celebrate each time you achieve something you haven’t done before. Because it is a sign that you are getting stronger you are getting faster and you are getting fitter. If you celebrate you invite more of the same and that’s what you really want anyways. So from here on out I challenge you to thank people that compliment you on achievements, don’t discount them. I challenge you to remember where you were and how far you’ve come, not dwell on where you think you should be. It will change your life! Not to mention, people will like you more because you’ll be more fun to be around. You’ll also be more attractive, guaranteed confident happy people are way more attractive!
http://www.youtube.com/watch?v=mCUmi2oqlvA
Saturday 21-01-2012
Warm up and Mobilise
A)
20 minute window to establish a:
1 Rep Max Power Clean
B)
With 50% of the weight that you achieved above:
100 Power Cleans
*On the minute every minute including the 1st minute complete 5 box jumps (24″/30″)
until all your reps are complete
Friday 20-01-2012
Warm-up and Mobilise
A)
Front Squat
5-5-5-5-5
Wall Climb
3-3-3-3-3
*Wall Climbs to be completed straight after Squats
*Rest as required between sets
B)
Complete as many rounds as possible in 20 minutes:
6 Power Snatch (30kg/42.5kg)
12 Eye-Level Kettlebell Swings (28kg/40kg)
100m Farmers Walk (2 x 16kg/24kg)
Thursday 19-01-2012
Warm up and Mobilise
“Helton”
3 Rounds for time:
Run 800m
30 Kettlebell Squat Cleans (2 x 12kg/20kg)
30 Burpees
http://www.youtube.com/watch?v=i0nPnElcqgU
Wednesday 18-01-2012
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement aka something you suck at and want to improve on i.e. pistol squats, muscle ups, handstand push ups, double unders etc
B)
“Nasty Girls”
3 Rounds for time:
50 Air Squats
7 Muscle ups
10 Hang Power Cleans (40kg/60kg)
*Scaling options-
Banded Muscle ups on low rings
or
21 Hand release Push ups and 21 Ring Rows per round
Please speak to coaches prior to starting for individual options
Tuesday 17-01-2012
Warm up and Mobilise
A)
15 Minute window to establish a 5 Rep Max Push Press
B)
Complete as many rounds as possible in 5 minutes:
Squat Clean & Jerk (40kg/60kg)
Rest 3 minutes
Complete as many rounds as possible in 5 minutes:
Squat Clean & Jerk (40kg/60kg)
*A Cluster is allowed (Squat Clean Thruster)
C)
Team Row- Max Metres in 5 minutes
Monday 16-01-2012
Warm up and Mobilise
A)
In teams of 3 people (1 Female + 2 Males) in a 15 minute window:
Establish a 5 Rep Max Overhead Squat and Team Total (e.g 50kg + 60kg + 70kg = 180kg)
B)
Complete as many rounds as possible in 30 minutes:
5 Chest to Bar Pull ups
15 KB Swings (20kg/28kg)
5 Box Jumps (24″/30″)
15 Overhead Sit-ups (5kg/10kg plate)
Sunday 15-01-2012
Rest day/Skills day/Make up a missed WOD/Train with the Trainers @ 8:30am/Met Con Class @ 10am
Saturday 14-01-2012
Last week we had great fun with the “Blind WOD” therefore we will be doing it again this Saturday! (Sorry Karen we know you like knowing the night before 
) You will not know what you’re doing until you walk through the door…
Friday nights pause for thought…..courtesy of CrossFit Verve in Denver, Colorado.
How do we get better? Is there a magic formula, pill or code to crack? Many of us wish there were, but the reality of the situation is you have to work hard at anything (insert any life skill/art here) to get better at it. Shocking revelation I know, but you would be surprised at how many of us expect we will stay fit, injury free, and even put out elite athletic performances with average effort. When you think about mastering a skill, how long do you imagine it takes? Take Tai Chi for instance, if you decided today that you wanted to be great at Tai Chi, not the best ever, but better then average, where you can hold your own and feel fluid in the movements. What do you think it would take? How much time? What type of training? A self guided DVD or your very own personal master?
While we all understand intellectually, that any thing great takes time to master, we rarely think this actually applies to us. Take all the times I’ve tried to learn the guitar over the years. Every time I picked it up I expected to be better at it, and not just better at it but good enough where it will be fun and not just work. But I rarely picked it up, at best 3x a week for an hour if my attention span allowed. Then I would get bored, because it wasn’t getting easier and I’d put it off again until random motivation inspired me to pick it up. Frustratingly, I never got better and eventually quit trying. Now was I bad at the guitar because of genetics, or I kept getting hurt or I just had no talent, or my mom should have put me in music lessons? No, not at all. I’m bad at the guitar because I didn’t put in the time I needed to in order to be great at it. Your fitness and CrossFit work the same way. However unfortunately, being human we don’t have the luxury to ignore it and move on to something else more interesting. If we do, we lose functional capacity, maybe not today, but we will.
So lets break down what this really means. My first suggestion is to evaluate your goals and intentions with CrossFit. Is your goal to stay healthy, improve your quality of life and build a hedge against decrepitude? Is your goal to be able to compete at the CrossFit Games? Is your goal to be ready for anything; hiking, climbing, biking etc. Once you know your goal you can create a realistic commitment to that goal. Aligning your expectations with your goals is extremely important to being successful. Coming in 3x’s a week and expecting to be the fastest time on the board or have all movements completed as Rx’d is unrealistic. Instead of comparing yourself to the board, the workout or other athletes, ask yourself if you’re getting better? Are you putting in the time it takes to get better? Are you focusing on how your body moves and concentrating on each small step of the movements you are completing or are you just going as fast as you can while the wheels fly off? Either way, you get out of it what you put into it. Mastering any art/skill takes time, patience, practice, coaching, and total concentration. If mastering isn’t your thing, chill out and enjoy good fitness.
So here is a a very simple guide to getting better:
Step 1: Evaluate your goals (realistic)
Step 2: Build a routine to match those goals
Step 3: Be coachable
Step 4: Follow thru with concentrated practice (that’s what warm ups and skill work is for)
Step 5: Be a little easier on yourself. A positive outlook will get you up a mountain, while being hard on yourself never got you anywhere
Friday 13-01-2012
Warm up and Mobilise properly and hit 5 strong “working sets”- Your warm up sets do not count as working sets!
A)
Deadlift
3-3-3-3-3
B)
Optional Finisher:
1000m Row
or
1000m Run
Thursday 12-01-2012
Warm up and Mobilise
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (20kg)
50 Back Extensions/Banded Good-Mornings
50 Wall ball shots (7kg/9kg)
50 Burpees
50 Double unders
Wednesday 11-01-2012
Warm up and Mobilise
A)
Tabata Double Unders
20 seconds of work : 10 seconds of rest x 8 Rounds
B)
Complete as many rounds as possible in 12 minutes:
9 Dumbbell Thrusters (10kg/15kg)
1 Rope Climb
C)
100 Ab Mat Sit-ups for time
Tuesday 10-01-2012
Warm up and Mobilise
A)
In a 12 minute window establish a 1RM Push up
B)
10,9,8,7,6,5,4,3,2,1 reps of:
Front Squat (50kg/70kg)
Chest to Bar Pull-up
C)
500m Row
Monday 09-01-2012
Warm up and Mobilise
A)
In a 20 minute window establish a:
1RM Split Jerk
B)
In a 4 minute window:
Run 400m once; and then do 15 Shoulder to Overhead (40kg/60kg)
In the remaining time complete as many Box Jumps (20″24″) as possible
Rest 2 minutes- Total 4 Rounds
*Score is TOTAL Box Jumps across all 4 Rounds
Sunday 08-01-2012
Rest day/Skills day/Make up a missed WOD/Met Con Class @ 10am
Saturday 07-01-2012
Warm up and Mobilise
Today will be another “blind” wod. You will not know what you are going to be doing until you walk through the doors…Welcome to the unknown and the unknowable. Classes at 8:30am & 9:30am
Friday 05-01-2012
Warm up and Mobilise
A)
5-10-15-20-25-30-35-40-45-50 unbroken Double Unders
10 minute cap- Score time or where you are at the 10 minute mark
B)
21-15-9 reps of:
Power Snatch (35kg/45kg)
Wall Ball (7kg/10kg)
Calorie Row
C)
Optional Finisher:
Tabata Prowler Push 20:10 x 8 Sets
Thursday 05-01-2012
Do you find air squats this easy? If the answer is no maybe its worth spending a bit of extra time on your mobility pre and post workout.
Warm up and Mobilise
A)
15 minutes “Goat” work- this is time dedicated to high skill low intensity work on weaknesses/movements you need and want to improve upon. Speak to coaches for individual advice.
B)
“Wood”
5 Rounds for total time
Run 400 meters
10 Burpee box jumps, (20″/24″)
10 Sumo-deadlift high-pull (30kg/42.5kg)
10 Thruster (30kg/42.5kg)
Rest 1 minute between rounds
Wednesday 04-01-2012
Warm up and Mobilise
A)
Complete as many rounds as possible in 20 minutes:
Row 250m
25 Push-ups
B)
GHD Sit-up 1 x 20
Back Extention 1 x 20
Toes to Bar 1 x 20
Tuesday 03-01-2012
Warm up and Mobilise
A)
20 minute window to complete:
3-3-3-3-3
Squat Clean
B)
“Freddie’s Revenge”
5 Rounds for time:
5 Shoulder to Overhead (50kg/70kg)
10 Burpees
C)
Tabata 20:10 x 8 Rounds
Ab Mat Sit-up
Monday 02-01-2012
Rest day/Skills day/Run 5km
Sunday 01-01-2012
Rest day/Skills day/Run 5km
Saturday 31-12-2011
Warm up and Mobilise
A)
Spend 15 minutes working a “Goat” movement aka something you are weak at and want to improve
B)
“Santora”
3 x 5 minute Rounds for Total Reps (Fight Gone Bad Style & Scoring system)
1 min Squat Cleans (70kg/47.5kg)
1 min 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep)
1 min Dead Lifts (110kg/70kg)
1 min Burpees
1 min Push Jerks (70kg/47.5kg)
Rest 1 minute
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
Friday 30-12-2011
This week has been all about taking responsibility for yourselves as individual athletes, in warming up to lifting to keeping track of recording your wod diaries etc. Today will be a “ghost” wod- one which you will not know what you are doing until you walk through the door. Truely the unknown and unknowable! The doors to the box will open at 7:30am and you will have until 8am to warm YOURSELVES up with the movements ready for 3-2-1 GO at 8am sharp. Come prepared and ready to tackle whatever comes your way. I hope you accept this challenge…I will be joining you to share the pain. See you then my friends.
Warm up and Mobilise
A)
“Unknown & Unknowable”
B)
Recovery foam roll
Thursday 29-12-2011
Warm up and Mobilise
A)
Clean & Jerk
1-1-1-1-1-1-1
B)
20-20-20 reps of one of the movements below
GHD Sit-up/Toes to Bar/Ab Mat Sit-up x 1.5
How to execute a heavy-day WOD
Assume the athlete has a current 1RM Clean & Jerk of 100kg
- First, warm up. However, do not count warm up sets towards the 1-1-1-1-1-1-1 “working sets”. Warm up volume will be variable and dependent on the individual athlete.
- Option 1: Straight sets: Hold a percentage of your 1RM for all lifts (85% e.g 85kg)
85-85-85-85-85-85-85
- Suppose the athlete fails a rep, this counts as a rep. Two options from here: try it again if the athlete feels good and form can be maintained, or lower the weight and finish out the remaining reps.
- Option 2: Ascending sets- Increase the load across reps.
85-90-95-97.5-100-102.5 (New personal best)-100
- In this example, the athlete increased to a new PB. If 102.5 went up easily with good form, the athlete could of continuedto go up for the last set (105kg). If the new PB was a struggle and mechanics were not ideal, back off the weight and finish out the last set, as indicated above.
- If the athlete fails a rep/PB attempt, the same options are valid: count rep, then try again or decrease the weight depending on prior attempt.
- Please not you do not have to PB, nor will you PB, every time you lift heavy. Working at roughly 80% of your maximal loading will increase strength.
Wednesday 28-12-2011
Warm up and Mobilise
A)
Power Snatch/Squat Snatch- 12 minute window
Minutes 1-4: 3 reps
Minutes 5-8: 2 reps
Minutes 9-12: 1 Rep
*Increase weight every 4 minutes and rest for the remainder of the minute once reps are completed
*You choose the load and the receiving position (Power or Squat)
B)
Complete as many rounds as possible in 15 minutes:
10 Man-Makers
20 Wall Balls (7kg/9kg)
200m Run
C)
Optional Finisher:
500m Row
Tuesday 27-12-2011
Yesterday I kicked back with a 5 Round for time couplet- 7 Squat Cleans 14 KB Swings in the garage gym. Spicy little pairing!
Warm up and Mobilise
A)
For strength and form not time:
30 Push ups
30 KB Swings (16kg/24kg)
30 Pull-ups
B)
“Abbate”
For time:
Run 1 Mile
21 Clean & Jerk (50kg/70kg)
Run 800m
21 Clean & Jerk (50kg/70kg)
Run 1 Mile
Sunday 25-12-2011
This is me hanging out in my garage gym at home with my bro.
Warm up and Mobilise
For time:
100 Burpees
Saturday 24-12-2011
Warm up and Mobilise
A)
Skill work: Double Unders
B)
“Jack”
Complete as many rounds as possible in 20 minutes:
10 Push Press (35kg/52.5kg)
10 KB Swings (16kg/24kg)
10 Box Jumps (20″/24″)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Friday 23-12-2011
This is a photo taken from my family home near Brighton and the garage gym that my younger brother has created to workout from home. Bar and bumpers, rings, kettlebell, rower and a running track marked outside the garage upto 1 mile in distance. Pretty cool hey?! I’ll be posting the wods we do in here over the Christmas holidays.
Warm up and Mobilise
A)
Back Squat
3-3-3-3-3
B)
“Elizabeth”
21-15-9 reps of:
Squat Clean (40kg/60kg)
Ring Dip
Thursday 22-12-2011
Warm up and Mobilise
A)
For time complete:
15 Rounds of Cindy
5 Pull-ups
10 Push ups
15 Air Squats
*On the minute every minute until completion do 5 Sumo Deadlift High Pulls (25kg/35kg)
B)
Santas Prowler Challenge
“Do it for the kids”
Men’s weight= 5 x 10kg plates (presents)
Women’s weight= 5 x 5kg plates (presents)
Wednesday 21-12-2011
Warm up and Mobilise
A)
Spend 15 minutes working a “Goat” movement aka something you suck at.
B)
For time:
Run 1 Mile
150 Double Unders
100 Burpees
50 Pull-ups
25 GHD Sit-ups
C)
Chill out
Tuesday 20-12-2011
“Knees to elbows is different than knees to triceps”
Warm up and Mobilise
A)
Skill:
Pistol Squats
5 x 5 per leg
Between each set crack out 20 Double Unders (Then rest as need before next round)
B)
5 Rounds for time:
5 Front Squat (40kg/60kg)
10 Push ups (games standard)
15 Knees 2 Elbows
C)
Optional Finisher to be revealed……
Monday 19-12-2011
Warm up and Mobilise
A)
3 Power Cleans (you choose the load)
On the minute every minute for 10 minutes
B)
“Diane”
21-15-9 reps of
Deadlift (100kg)
Handstand Push up
C)
Optional Finisher to be revealed….
Sunday 18-12-2011
Rest day/Skills day/Make up a missed WOD/Open Gym 9am-1pm
Saturday 17-12-2011
Warm up and Mobilise
A)
12 minute window to establish:
3RM Push Press
B)
In a 5 minute window:
Run 400m
In the remaining time complete
3 Thrusters (30kg/42.5kg)
3 Pull-ups
6 Thrusters
6 Pull ups
9 Thrusters
9 Pull ups
etc….as far up the ladder as you can in the time you have
Rest 3 minutes and complete for a total of 4 Rounds
Friday 16-12-2011
Warm up and Mobilise
A)
15 minutes dedicated time to work towards 1-2 goat exercises AKA movements you are weak at and want to improve. *This is low intensity and high skill work
B)
“Luce”
3 Rounds for time:
Run 1km
10 Muscle ups
100 Air Squats
*Speak to coaches for individual scaling options if you are unable to complete the workout as prescribed
Thursday 15-12-2011
Warm up and Mobilise
“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 7kg/9kg ball
Box jump, 20″/24″ box
Kettlebell swings, 1 pood/1.5 pood
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Wednesday 14-12-2011
Warm up and Mobilise
A)
Skill work: 5 Rounds (For strength and form not time)
3 Rope Climb Accents
5 Strict Ring Dips
Rest as need between sets
B)
5 Rounds for time:
35 Double Unders
200m Run
C)
3 Rounds
GHD Sit-up x 10
Back Extension x 10
Rest as need between rounds
Tuesday 13-12-2011
Warm up and Mobilise
A)
12 minute window to establish:
3RM Deadlift
B)
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 7kg/9kg ball, 8ft/10ft target. (Reps)
2.Sumo deadlift high-pull: 25kg/35kg (Reps)
3.Box Jump: 20″ (Reps)
4.Push-press: (25kg/35kg) (Reps)
5.Row: (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Monday 12-12-2011
Warm up and Mobilise
A)
Bodyweight Skills Work- 15 Minutes
B)
30 Squat Clean Thrusters (40kg/60kg)
*Every minute on the minute (including the 1st minute) complete 4 Burpees until completion.
C)
Mobility
Saturday 10-12-2011
Warm up and Mobilise
100 Double unders
30 K2E to pull-ups
30 Hang squat snatch 35/25kg
100 Double unders
Movement Standards
Double unders:
Any rope may be used.
Rope must pass under the feet twice.
Only complete reps to be counted, not attempts.
K2E to Pull-ups:
Start at a full hang from thee bar.
Knee’s must make contact with the elbows simultaneously.
Athlete must then return to a fully locked out position at the elbow hip and knee (can pass through during a kip).
Chin must then pass above the horizontal plane of the bar.
If an athlete completes a K2E but ‘misses’ the pullup they do not have to do the K2E again, they may do one pullup to complete the rep.
One rep = one K2E + one pull-up
Snatches:
Bar starts from the hang.
The bar must halt between the knee and hip before starting the first rep and on redrafts of broken sets.
The bar may be caught above a squat a ridden down until the hip crease passes below the knee.
Passes through a full squat (crease of hip below knee) with the bar locked out overhead.
Bar must be moved stood to a position locked out overhead, with hip and knee extended with feet inside shoulders and head neutral.
Friday 09-12-2011
For those not taking part in the London Throwdown…
Warm up and Mobilise
A)
“Karen”
For time:
150 Wall Balls (7kg/9kg)
*On the minute every minute (including the first minute) complete 10 Sumo Deadlift High Pulls (25kg/35kg) until Karen is completed
B)
3 x 10 GHD Sit-up
Thursday 08-12-2011
Warm up and Mobilise
WOD 2:
BUY IN: Output 1200/800kg of power clean. (Select your own weight).
Then complete…
5 rounds of:
5 Shoulder-to-overhead 60/40kg
7 Front squats 60/40kg
9 Toes-to-bar
CASH OUT: Output 1200/800kg of power clean.
Example for power output on cleans:
12 x 100kg power clean = 1200kg
or
30 x 40kg power clean = 1200kg
or, for women:
32 x 25kg power clean = 800kg
Movement Standards
Power clean:
Chosen weight start from the ground, on ‘go’ you can grab the bar.
Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended.
Shoulder-to-overhead:
Bar starts on shoulders (can go right after the last power clean).
Bar must travel from the shoulder to a position locked out overhead, with hip and knee extended, feet inside shoulders and head neutral.
Front Squat:
Bar starts racked on shoulders (can go right after the last STOH).
Crease of the hip must pass below the knee then return to a full stand, with hip and knee extended.
Toes-to-bar:
Must start at a full hang from the bar.
Both feet must touch the bar simultaneously.
Any part of the foot/shoe is acceptable as a contact point with the bar.
Wednesday 07-12-2011
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement aka something you are weak at and want to improve
B)
3 Rounds- each for time:
Run 1 Mile
Rest 5 minutes between rounds
C)
Mobility work
Tuesday 05-12-2011
Warm up and Mobilise
WOD 1:
Complete in any order or breakdown…
75 Thrusters 35/25kg
75 Burpee bar hop-overs
75 Pull-ups
Movement Standards
Thruster:
■Bar must start on the ground.
■First rep can be squat cleaned.
■Hip crease below knee. No ‘guides’ i.e med balls to confirm ROM.
■Bar must finish locked out overhead, with hip and knee extended, head neutral.
Burpee bar hop-overs:
■Movement starts parallel to the bar.
■Chest and thigh to the ground.
■Both feet leave the ground together and land on the opposite side of the bar together.
Pull-ups:
■Arms start fully locked out.
■Chin must break the horizontal plane of the bar.
Optional Finisher:
In teams of 2 people:
Run 2km in 200m Intervals
or
Row 2km in 200m Intervals
Monday 05-12-2011
Warm up and Mobilise
A)
In a 12 minute window:
Establish a Heavy Single Rep Clean (Power or Squat)
B)
“Kirsty”
21-15-9 reps of:
Double Kettlebell Swing (2 x 16kg/2 x 24kg)
Box Jump (24″/30″)
Knees to Elbows
C)
Max Double Unders in 3 minutes
Sunday 04-12-2011
Rest day/Skills day/Make up a missed WOD/Open Gym 9am-10am or 11am-1pm/Met Con Class at 10am
Saturday 03-12-2011
Event 2 From the 2010 CrossFit Games
Warm up and Mobilise
“Pyramid Helen”
Run 1200m
63 Kettlebell Swings (16kg/24kg)
36 Pull-ups
Run 800m
42 Kettlebell Swings
24 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups
Friday 02-12-2011
Warm up and Mobilise
A)
Within a 10 minute time cap perform:
5-10-15-20-25-30-35-40-45-50
Unbroken Double Unders
Record time or completed sets if unable to complete within the time cap.
B)
4 Rounds for time:
7 Back Squats (60kg/100kg)
200m Run
3 Rope Climb Accents
C)
Spend some xtra time foam rolling
Thursday 01-12-2011
Warm up and Mobilise
A)
Front Squat
5-5-5-5-5
B)
21-15-9
Overhead Squat (40kg/60kg)
HOG Push-ups
Within 5 minutes of finishing Row 500m
C)
GHD Sit-up (or Anchored feet sit-ups) 3 x 20
Back Extension 3 x 20
Wednesday 30-11-2011
Thank you everyone from the Boat Shed and CrossFit Cardiff who did yesterdays memorial wod. Truely overwhelmed with the support of your all and for giving your all in the way we know in Kate’s memory. She would be proud. Todays workout is off the mainsite from a while back which I’ve wanted to do for a while….so here it is.
Warm up and Mobilise
A)
Spend 10 minutes working on a “Goat movement” aka something you are weak at and want to improve.
B)
3 Rounds for time:
Run 800m
50 Box Jumps (20″)
50 Burpees
Row 1000m
Tuesday 29-11-2011
Today’s workout is dedicated to the memory of my Auntie Kate Rankin who sadly passed away 10 years ago today. She was very close to me and is a big reason to why we were able to open the gym nearly a year ago. Kindly Dafydd Dennis put together this workout for me. Please take 1 hour of your day to come in and give this everything you’ve got.
Warm up and Mobilise
“Kate Rankin”
For time:
Reps of 2,4,6,8,10,10,8,6,4,2
Power Clean (45kg/65kg)
Wall Climb
Then Complete:
49 Wall Balls (6kg/9kg) to a 10 foot/12 foot target
Finishing with:
Reps of 2,4,6,8,10,10,8,6,4,2
Power Snatches (45kg/65kg)
Box Jumps (30″/40″- A frog jump is allowed)
Monday 28-11-2011
Warm up and Mobilise
A)
Kettlebell Skills Work
B)
“The Chief”
Complete as many rounds as possible in 3 minutes:
3 Power Cleans (40kg/60kg)
6 HOG Push ups
9 Air Squats
Rest 1 minute
Complete 5 Rounds Total
Sunday 26-11-2011
Rest day/Skills day/Make up a missed workout/Met Con class @ 10am/Open gym 9am-10am or 11am-1pm
Saturday 26-11-2011
Warm up and Mobilise
A)
In a 10 minute window:
Establish a 3RM touch and go Power Clean
B)
“Rachel”
Complete as many rounds as possible in 25 minutes:
4 Handstand Push ups
8 Deadlifts (70kg/100kg)
13 Burpees
25 Double Unders
Friday 25-11-2011
Warm up and Mobilise
A)
“Jackie”
For time:
1000m Row
50 Thrusters (20kg)
30 Pull-ups
Within 5 minutes of finishing complete 8 prowler push lengths of the gym with your bodyweight on it
Thursday 24-11-2011
Warm up and Mobilise
A)
Push Jerk
3-3-3-3-3
B)
For time:
Run 1km
50-40-30-20-10 reps of:
KB Swing (1 Pood/1.5 Pood)
Double Unders
Run 1km
Wednesday 23-11-2011
Warm up and Mobilise
A)
Skill: Rope Climb
5 Sets x 3 Accents
Rest as need between climbs and sets
B)
Complete as many rounds as possible in 15 minutes:
5 Power Snatches (45kg/65kg)
10 Toes to Bar
15 Wall Balls (6kg/9kg)
C)
Work on Mobility
Tuesday 22-11-2011
Warm up and Mobilise
A)
On the minute every minute for 10 minutes:
3 Hang Squat Cleans
(You choose the load)
B)
For time Complete:
10 Rounds of “Cindy”
5 Pull-ups
10 Push ups (hand release)
15 Air Squats
C)
Tabata 20:10 x 8 Sets
Kettlebell Swings (20kg/28kg)
Monday 21-11-2011
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement AKA something you know you need to improve (i.e. double unders, pistols, rope climbs etc)
-Speak to a Coach for individual set and rep schemes
B)
5 Rounds for time:
5 reps of “The Bear Complex” (40kg/60kg)
1 Rep =
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Behind the Neck Press
200m Run
Sunday 20-11-2011
Rest day/Skills day/Make up a missed WOD/Met Con Class at 10am or Open Gym 9am-10am & 11am-1pm
Saturday 19-11-2011
Warm up and Mobilise
A)
3 Position Snatch Complex
From the high hang x 1
From above the knee x 1
From the floor x 1
B)
10,9,8,7,6,5,4,3,2,1 reps of
Ground to Overhead (45kg/65kg)
Burpee (Hop across the bar)
Within 5 minutes of finishing Run 1000m
C)
Turkish Get ups
Friday 18-11-2011
Warm up and Mobilise
“White”
Five Rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20kg plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Thursday 17-11-2011
Warm up and Mobilise
“Miagi”
For time:
50 Deadlift (40kg/60kg)
50 Double Kettlebell Swings (16kg/24kg)
50 Push ups (Hand release at bottom)
50 Clean and Jerk (40kg/60kg)
50 Pull-ups
50 KB Taters (16kg/24kg)
50 Box Jumps (20″/24″)
25 Wall Climbs
50 Knees to Elbows
50 Double Unders
Wednesday 16-11-2011
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement of your choice- something that you know you need to be working on.
B)
4 Rounds:
Row 500m
Rest exactly 3 minutes between rounds and post best score to record board
Tuesday 15-11-2011
Warm up and Mobilise
A)
Within a 10 minute time cap perform:
5-10-15-20-25-30-35-40-45-50
Unbroken Double Unders
Record time or completed sets if unable to complete within the time cap.
B)
“Helen”
3 Rounds for time:
Run 400m
21 KBSwings (1 Pood/1.5 Pood)
12 Pull-ups
C)
Coaches Choice
Monday 14-11-2011
Warm up and Mobilise
A)
Skill: Kettlebell Taters 3 x 10
B)
“CrossFit Total”
Back Squat 1 rep max
Press 1 rep max
Deadlift 1 rep max
Warm up then take 3 attempts at establishing a 1 rep max at each lift. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Sunday 13-11-2011
Rest day/Skills day/Make up a missed WOD/Met Con Class @ 10am/Open gym 11am-1pm
Saturday 12-11-2011
Yesterdays WOD results for Remembrance day. We raised £113 as a box to go towards the poppy appeal. Big well done to everyone!
Warm up and Mobilise
A)
Muscle Up Tekkers
B)
“Wittman”
7 Rounds for time:
15 Power Cleans (30kg/40kg)
15 Box Jumps (20″/24″)
15 KB Swings (1 Pood/1.5 Pood)
Friday 11-11-2011
Today we remember those who died serving our countries.
Warm up and Mobilise
Complete as many rounds as possible in 18 minutes:
11 Hang Power Snatches (25kg/35kg)
11 Burpees
11 Thrusters (25kg/35kg)
11 Pull-ups
On the 11th minute pause for a minutes silence and then crack on
Thursday 10-11-2011
Double the pleasure…double the fun!
Warm up and Mobilise
A)
Front Squat
3-3-3-3-3
Establish a new 3RM
B)
Complete 4 Rounds for time:
Run 400m
21 Double Kettlebell Swings (To eye-level- 2 x 16kg/2 x 24kg)
12 Burpees
C)
Overhead Sit-up (10kg/15kg) x 30
Side to Side Twists (15kg/20kg) x 30
Wednesday 09-11-11
Time to dial in on some gymnastics technique!
Warm up and Mobilise
A)
Spend 10-15 minutes working on a “goat” movement aka something that you are weak at and want to improve
B)
Complete as many rounds as possible in 20 minutes:
5 Wall Climbs
10 Toes to Bar
15 Box Jumps (20″/24″)
C)
www.mobilitywod.com
Tuesday 08-11-11
Great evening class last night and lots of improvements from many of you with your overhead squatting ability. Clearly the hard work on this movement has paid off.
Warm up and Mobilise
A)
Skill Set- 5 Rounds for Strength and Form (NOT TIME):
1 Rope Climb accent (15′ Foot)
5 Ring Dips
10 Unbroken Double Unders
B)
“Grace”
30 Reps Clean and Jerk (40kg/60kg)
C)
Team Row- 2 Rowers and 10 minutes as a team to establish MAX METRES
Split as you best see fit between members of the team
Monday 07-11-11
This was our first benchmark workout when we opened as an affiliate. Time to get your log diaries out! Pete and Dav from CrossFit Cardiff visiting the Steadman’s up at CrossFit 3D.
Warm up and Mobilise
A)
Shoulder Press
3-3-3-3-3
B)
“Nancy”
5 Rounds for time:
Run 400m
15 Overhead Squats (30kg/42.5kg)
C)
Tabata Sit-ups
20:10 x 8 Sets
Sunday 06-11-11
Rest day/Skills day/Make up a missed WOD/Train with the Trainers at 8:30am/Met Con Class with Pete @ 10am
Saturday 05-11-11
Check out the blog later this weekend for a full report from the divided we fall games last weekend.
Warm up and Mobilise
A)
Split Jerk
1-1-1-1-1-1-1
B)
5 Rounds for time:
5 Shoulder to Overhead (50kg/70kg)
10 Air Squats
5 Deadlifts
10 Push ups (games standard)
5 Hang Power Cleans
10 Burpees
C)
Mobility
Friday 04-11-11
Warm up and Mobilise
A)
Spend 15 minutes working a weakness
B)
Complete as many rounds as possible in 7 minutes:
7 Wall Balls
7 KB Swings (20kg/28kg)
Rest 3 minutes
Complete 3 Total Rounds- Start AMRAP where you finished the previous
Thursday 03-11-2011
Throwing down at the Divided We Fall Games next to our good friends from CrossFit Cardiff!
Warm up and Mobilise
A)
Deadlift
5-5-5-5-5
B)
“Evans Gone Mad”
3 x 4 Minute Rounds (with a continuously running clock)
Minute 1- Max rep Handstand Push ups
Minute 2- Max rep KB Swings (24kg/32kg)
Minute 3- Max rep GHD Sit-ups (sub ab mat sit-ups)
Minute 4- Max Calorie Row
Rest 1 minute between rounds
*Score total reps for each round
C)
Max Double Unders in 2 minutes
Wednesday 02-11-2011
Warm up and Mobilise
A)
Spend 10 minutes working a skill that is currently a weakness and needs improving- Low intensity high skill
B)
“Gilson”
In a 4 minute window:
Run 400m
30 Box Jumps (20″/24″)
In any remaining time complete as many Wall Balls (6kg/9kg) as possible
Rest 3 minutes
Complete a Toal of 5 Rounds
*Score each round of Wall Balls and also a grand overall total
Tuesday 01-11-2011
Pinch and a punch…..the picture above is CrossFit Boat Shed Team 2 crushing it at the Divided We Fall Games this past weekend during WOD 1.
Warm up and Mobilise
A)
Snatch Tekkers:
High Hang
Above the knee
From the floor
B)
Complete as many rounds as possible in 20 minutes:
5 Pull-ups
10 Kettlebell Swings (1 Pood/1.5 Pood)
15 Push ups (hand release required)
C)
Chill out
Monday 31-10-2011
Happy Halloween!
Warm up and Mobilise
A)
Clean & Jerk
1-1-1-1-1-1-1
B)
Complete as many rounds as possible in 5 minutes:
3 Front Squats (40kg/60kg)
3 Push Press (40kg/60kg)
15 Double Unders
Rest 2 minutes
Complete as many rounds as possible in 5 minutes:
3 Front Squats (40kg/60kg)
3 Push Press (40kg/60kg)
15 Double Unders
Rest 2 minutes
Complete as many rounds as possible in 5 minutes:
3 Front Squats (40kg/60kg)
3 Push Press (40kg/60kg)
15 Double Unders
*Score is TOTAL rounds across all three AMRAPS
Sunday 30-10-2011
Rest day/Skills day/Make up a missed WOD/Met Con Class at 10am
Saturday 29-10-2011
Today’s WOD is for those who will not be competing at the Divided We Fall Games.
Warm up and Mobilise
In a 4 minute window:
Run 400m
20 KB Swings (1 Pood/1.5 Pood)
In any remaining time complete as many reps as possible of hand release Push ups
Rest 2 minutes
Repeat but AMRAP Wall Balls instead of Push ups
Rest 2 minutes
Repeat but AMRAP Wall Climbs instead of Wall Balls
Score = Total Push ups + Wall Balls + Wall Climbs
Friday 28-10-2011
Warm up and Mobilise
A)
Row 2km
*Every minute on the minute, including the first minute complete 5 thrusters (30kg/40kg) until 2km has been completed.
*Games competitors to work on mobility only
Thursday 27-10-2011
Final training session before DWF Games for competitors. Short and sharp and nothing heavy…
For those of you who are not participating in the Games we STILL HAVE a wod for you on Satuday morning at 9am, the gym will be open normal times but the session will be supervised but uncoached similar to any open gym session.
Warm up and Mobilise
A)
Tabata Double Unders 20:10 x 8 Rounds
B)
Spend 12 minutes working a skill/movement that needs improvement- LOW INTENSITY HIGH SKILL
C)
With a continuously running clock:
3 Minute AMRAP
Minute 1: Max rep Wall Balls (8kg/9kg)
Minute 2: Max rep Knees to Elbows
Minute 3: Max Row for Calories
Rest 3 minutes & Complete 3 Rounds Total
*Score is total reps for each exercise
Wednesday 26-10-2011
Warm up and Mobilise
A)
Spend 15 minutes working on a skill/movement that you are weak on and want to improve
B)
“Diane”
21-15-9 reps
Deadlift (70kg/100kg)
Handstand Push up (Scale with boxes as needed)
C)
1 x 500m Row- Post score to record board
Tuesday 25-10-2011
This is how everyones air squats should look! The younger you start the less problems you will have in later life….
Warm up and Mobilise
A)
2 x 10 Ring Dip
2 x 10 Ring Row
B)
“Speal V Khalipa”
For time:
1 Ground to Overhead (50kg/70kg)
1 Round of “Cindy”
2 Ground to Overhead
1 Round of “Cindy”
Etc…Until 10 Ground to Overhead and 1 Round of Cindy has been completed
Cindy = 5 Pull ups 10 Push ups (w/hand release) 15 Air Squats
Monday 24-10-2011
A picture perfect demo of an overhead squat…
Warm up and Mobilise
A)
In teams of 3:
15 minute window to each establish a 5RM Overhead Squat
B)
Buy in: 1 Mile Run
30-20-10 Reps of
Kettlebell Swing (20kg/28kg)
Burpee Box Jump (20″/24″)
Cash out: 100 Double Unders
Sunday 23-20-2011
Rest day/Skills day/Make up a missed WOD/Train with the Trainer @ 8:30am/Met Con @ 10am
Saturday 22-10-2011
From 1pm today we will be hosting the Welsh Kettlebell Sport Championships 2011. This is the 2nd year that we have run this event so please come down and support all the lifters and see what its all about.
Warm up and Mobilise
A)
Spend 15 Minutes working on a “Goat” movement that you are weak on and want to improve. Speak to Coaches for individual requirements.
B)
In teams of 2 in a 5 minute window
Complete as many repetitions of a dumbbell cluster (10kg/20kg)
At all times 1 person must be running 200m
Rest 2.5 minutes
Complete a total of 4 Rounds
Score is TOTAL Clusters over all rounds
Friday 21-10-2011
Warm up and Mobilise
A)
5 x 3 Rope Climb
5 x Max rep Push ups
B)
AMRAP 12 Minutes:
80 Double Unders
12 Sumo Dead High Pull (40kg)
10 Power Cleans
11 Thrusters
Thursday 20-10-2011
Warm up and Mobilise
A)
Establish a 3RM touch and go Power Clean
15 minute window
B)
Complete as many rounds as possible in 20 minutes:
5 Kettlebell Snatches per arm (24kg/32kg)
10 Burpees
200m Sandbag Run
Wednesday 19-10-2011
Warm up and Mobilise
A)
Spend 15 minutes working on a “Goat” movement that you are weak at and want to improve
B)
Push Press
3-3-3-3-3
C)
1 attempt to establish a 500m Row time
Tuesday 18-10-2011
Today is fast and furious!
Warm up and Mobilise
2 Rounds:
AMRAP 4 minutes:
KB Swing (16kg/24kg)
Box Jumps (20″/24″)
Rest 2 minutes
AMRAP 4 minutes:
Deadlift (60kg/90kg)
Push ups (Games standard)
Rest 2 minutes
AMRAP 4 minutes:
Dumbbell Thruster (10kg/20kg)
Ab Mat Sit-up
Rest 2 minutes
Monday 17-10-2011
Happy Birthday Karen Foot!
Warm up and Mobilise
A)
Within a 20 minute window:
Overhead Squat
3-3-3-3-3
B)
“Footsie”
Squat Clean (45kg/65kg)
10,9,8,7,6,5,4,3,2,1 reps
30 Double Unders in between each round
Buy out- 10 Wall Climbs
For total time
Sunday 16-10-2011
Rest day/Skills day/Make up a missed WOD/Met Con at 10am/Open gym 11am-1pm
Saturday 15-10-2011
Warm up and Mobilise
In team of 4 people:
Row 1km
100 Hand release push ups
Row 1km
100 DB Clusters (10kg/20kg)
Row 1km
100 Burpee Box Jumps (20″/24″)
Row 1km
100 Wall Balls (8kg/10kg)
Split distance of row and reps of exercises as you like. Only 1 person allowed to work at any one time.
B)
Max Double Unders in 5 minutes as a team of 4- again only one person working at any one time. Total reps between all 4 people.
Friday 14-10-2011
Awesome classes yesterday gang! Cheeky complex for you today- just you and the barbell…
Warm up and Mobilise
A)
10 minutes of “Goat work” working a weakness- speak to coaches for individual programming
B)
Complete as many rounds as possible in 20 minutes:
5 Thrusters (30kg/42.5kg)
7 Hang Power Cleans
9 Sumo deadlift High pulls
C)
Optional finisher:
50 Knees to Elbows in as few sets as possible
Thursday 13-10-2011
Warm up and Mobilise
A)
Overhead Squat
3-3-3-3-3
B)
21-15-9
Deadlift (80kg/120kg)
Burpee Box Jump
C)
Max Double Unders in 5 minutes
Wednesday 12-10-2011
Warm up and Mobilise
A)
“1/2 Nicole”
Complete as many rounds as possible in 10 minutes:
Run 200m
Max Rep Pull-ups
Score is total number of Pull ups
B)
Bodyweight Prowler Push
Max distance covered in a 3 minute window
Tuesday 11-09-2011
Last nights class was off the hook! Great work everyone.
Warm up and Mobilise
A)
Skills:
Rope Climb 5 x 3
Double Unders 5 x 20
Rest as need between sets
B)
Complete as many rounds as possible in 15 minutes:
7 Dumbbell Clusters (10kg/20kg)
7 Games standard Push ups
7 Wall Balls (8kg/10kg)
C)
Coaches Choice
Monday 10-10-2011
It only 3 weeks until the divided we fall games gang so lets start to dial in on those skills that you know need working on.
Warm up and Mobilise
A)
Squat Clean
3-3-3-3-3
B)
Each team will have 1 barbell with 60kg.
Each team member will select a movement each from Shoulder to Overhead, Deadlift, Thruster and Power Clean.
With a continuously running 8min clock each team member has 2 mins to perform as many reps of their chosen movement.
Score will be total number of reps in the 8mins.
C)
200 Double Unders in as few sets as possible
Sunday 09-10-2011
Rest day/Skills day/Make up a missed WOD
Saturday 08-10-2011
Team wod time
Warm up and Mobilise
A)
Within a 20 minute time cap in teams of 3 people establish a 1RM and grand total for the following exercises:
Clean anyhow
Shoulder to Overhead
Deadlift
Each team member is allocated an exercise (decided by the team)
B)
Within a 15 minute time cap in teams of 5 people:
Run 2km
AMRAP in the remaining time KB Swings (1 Pood/1.5 Pood)
Only 3 people can be working at any one time
C)
Rest and Cool-down
Friday 07-10-2011
Remember tomorrow is a team workout so round up your team members for practice!
Warm up and Mobilise
A)
Weighted Pull-up
5-5-5-5-5
B)
Row 2km
Thursday 06-10-2011
Warm up and Mobilise
“McGhee”
Complete as many rounds as possible in 30 minutes:
5 Deadlifts (85kg/125kg)
13 Push ups
9 Box Jumps (24″)
Wednesday 05-10-2011
Warm up and Mobilise
A)
7 Rounds for time:
10 Back Squats
200m Row
1 Wall Walk
B)
10 minutes:
Mobility work
Tuesday 04-10-2011
One word to describe the atmosphere in last nights class- AWESOME. Today is fast and all about the overall total, dont let the allocated rest lead you into a false sense of security…
Warm up and Mobilise
A)
5 Rounds for Strength and Form- 1 Minute rest between rounds
Max Ring Dips
Max Push ups
B)
In a 3 minute window:
Run 400m
In the remaining time Max rep Burpees
Rest 3 Minutes- Total 3 Rounds
Score is Total Burpees
C)
3 x 1 Minute Plank Hold
30 seconds between rounds
Monday 03-10-2011
Warm up and Mobilise
A)
Overhead Squat
2-2-2-2-2
B)
“Team Fran”
*To be explained at class
C)
5 Rounds for time:
10 KB Swings (1 Pood/1.5 Pood)
35 Double Unders
Sunday 02-10-2011
Rest day/Skills day/Make up a missed WOD/Train with the Trainers @ 8:30am/Met Con Class @ 10am
Saturday 01-10-2011
Warm up and Mobilise
A)
10 minutes to establish a 1RM Clean
B)
“Filthy 50″
50 Box Jumps (24″)
50 Jumping Pull ups
50 KB Swings (1 Pood)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (20kg)
50 Back Extensions
50 Wall Balls (6kg/9kg)
50 Burpees
50 Double Unders
Friday 30-09-2011
Divided We Fall Games Teams are up on the regular blog for you to have a look/see. Also check out the photo above its great!
Warm up and Mobilise
A)
10 minutes skills work on a skill/movement that you are weak at or need to improve. Low intensity
B)
5km Row
Thursday 29-09-2011
Warm up and Mobilise
A)
Push Press
5-5-5
B)
“Grace”
30 Clean and Jerk (40kg/60kg)
*On the minute every minute including the first minute complete 5 pull ups until Grace is completed.
C)
Run 1km
D)
3 x 10 Back Extension
Wednesday 28-09-2011
It was great to see so many of you challenging yourselves during yesterdays sessions on new skills such as rope climbs and to some of the new guys your double unders. Awesome.
Warm up and Mobilise
Burgener Warm up (see above)
5 Rounds for time:
5 Power Snatch (40kg/60kg)
10 Box Jumps (20″/24″)
200m Run
Tuesday 27-09-2011
What an awesome evening class last night! Everyone learnt a new skill in the form of rope climbs and everyone made it up to the top of the rope after learning correct technique. The met con certainly left its mark but its a good benchmark for you all to have now so make sure to keep a record of how quickly you achieved 150 burpees in. Carlos took the crown off Coach Mike for quickest time in the gym so a big well done to him for his 9:46 effort!
Warm up and Mobilise
A)
10 minutes of Double Under practice
*Every 2 minutes that goes by jump on the rings and perform 5 strict dips
B)
21-15-9
Deadlift (100kg/70kg)
400m Run
C)
Max Double Unders in 4 minutes
Monday 26-09-2011
A new week brings new skills….lets do this.
Warm up and Mobilise
A)
Skill:
Rope Climbs
B)
Strength:
Shoulder Press
5-5-5
C)
For time:
150 Burpees
Sunday 25-09-2011
Rest day/Skills day/Make up a missed WOD/Met Con Class @ 10am
Saturday 24-09-2011
Saturday morning wods rock
Warm up and Mobilise
Buy in: 50 KB Swings (1 Pood/1.5 Pood)
Then 10 Rounds for time:
6 Power Cleans (50kg/70kg)
9 Burpees overs the bar
12 Ab Mat Sit-ups
Cash out: 1 Mile Run
Friday 23-09-2011
Cheeky WOD for those of you coming in for open gym today!
Warm up and Mobilise
A)
10 x 2 Shoulder Press
60 seconds rest between sets
B)
For time:
1km Row
C)
30 Back Extensions
30 Toes through Rings
Thursday 22-09-2011
Coach Pete shouting Coach Mike through the floating wod at last years divided we fall games- the prowler push
What are you doing to make sure you are fully prepared for the games?
Warm up and Mobilise
A)
Back Squat
3-3-3-3-3
B)
Complete as many rounds as possible in 20 minutes:
4 Wall Climbs
8 Power Cleans (35kg/55kg)
12 Dumbbell Swings
16 Double Unders
C)
30 Overhead Sit-ups
30 Knees to Elbows
Wednesday 21-09-2011
Well done to everyone who took on the masters wod yesterday. As you can see it highlighted for many of you that the overhead squat is a very skillful movement to perform and cannot be rushed!
Warm up and Mobilise
A)
On the minute every minute for 10 minutes perform 2 reps:
Deadlift
B)
“G.I.Jane”
For time:
100 Burpee Pull-ups
C)
30 GHD Sit-ups
30 Back Extensions
Tuesday 20-09-2011
Great spirit shown last night in the evening wod. Lets have more of the same today
Warm up and Mobilise
A)
Overhead Squat
3-3-3-3-3
B)
Masters Event No.1 From 2011 CrossFit Games
For time:
21-15-9 reps of
Overhead Squat (40kg/60kg)
HOG Push ups
C)
Coaches Choice
Monday 19-09-2011
Right everyone, over the next 6 weeks we will focusing on prepping those of you involved in the DWF Games in Swansea therefore it is really important that we help each other push to new limits and get the best out of sessions. We are also putting in orders this week for affiliate t shirts for the games. Whether you are involved in the teams or not and would like one please sign up on the sheet at reception.
Warm up and Mobilise
A)
Front Squat
3-3-3-3-3
B)
For time:
Run 1600m
9 DB/KB Thrusters
Run 1200m
12 DB/KB Thrusters
Run 800m
15 DB/KB Thrusters
Run 400m
18 DB/KB Thrusters
Womens weight: 2 x 16kg
Men’s weight: 2 x 20kg
C)
Coaches Choice
Sunday 18-09-2011
Rest day/Skills day/Make up a missed WOD/Met Con @10am/Open gym 11am-1pm
Saturday 17-09-2011
Today we give it our all in aid of a great cause!
Warm up and Mobilise
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Friday 16-09-2011
The famous face off with CrossFit Cardiff’s Jon Hares! Well done for those of you who completed Fran yesterday- I look forward to you getting stuck into this one today as I know plenty of you will be in for open gym.
Warm up and Mobilise
A)
3 Rounds for time:
500m Row
7 Squat Cleans (40kg/60kg)
B)
Max Double Unders in 3 minutes
C)
Max Wall Balls in 2 minutes (8kg/10kg)
D)
Max Toes to Bar in 1 minute
Thursday 15-09-2011
Warm up and Mobilise
A)
Back Squat
5-5-5-5-5
B)
“Fran”
21-15-9 reps
Thruster (35kg/42.5kg)
Pull-up
C)
*Optional Finisher
Max KB Swings in 2 minutes
Rest 2 minutes
Max Calorie Row in 2 minutes
Rest 2 minutes
Max Burpees in 2 minutes
Wednesday 14-09-2011
Today we hit Helen with a twist- this time she is rowing a boat! The photo above is of my brother Nathan out in France a couple of weeks ago post sand wod. Nice!
Warm up and Mobilise
A)
3 Rounds for strength and form
Max rep Ring Rows
Max rep Push ups
Rest as need between sets
B)
“Helen Rows a Boat”
3 Rounds for time:
400m Row
21 KB Swings (1 Pood/1.5 Pood)
12 Pull-ups
C)
Mobility
Tuesday 13-09-2011
Great effort from everyone involved in last nights class. It was awesome to see how deep everyone can dig!
Warm up and Mobilise
“The Chief Meets Annie”
The Chief
Complete as many rounds as possible in 3 minutes:
3 Power Cleans (40kg/60kg)
6 Push ups
9 Air Squats
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
WOD:
3 Minutes of the Chief
50 Double Unders 50 Sit ups
3 Minutes of the Chief
40 Double Unders 40 Sit ups
3 Minutes of the Chief
30 Double Unders 30 Sit ups
3 Minutes of the Chief
20 Double Unders 20 Sit ups
3 Minutes of the Chief
10 Double Unders 10 Sit ups
* Score is total rounds of The Chief and lowest overall time
Monday 12-09-2011
Today we remember those who lost their lives 10 years ago in this memorial workout. Give it your all.
9/11 WOD For time:
2001m Run
11 Box Jumps (24″30″)
11 Thrusters (55kg/80kg)
11 Burpee Chest to Bar Pull ups
11 Power Cleans (55kg/80kg)
11 Handstand Push ups
11 Kettlebell Swings (24kg/32kg)
11 Toes to Bar
11 Deadlifts (55kg/80kg)
11 Push Jerks (55kg/80kg)
2001m Run
Sunday 11-09-2011
Rest day/Skills day/Train with the Trainer @ 8am/Met Con with Mike @ 10am
Saturday 10-09-2011
Warm up and Mobilise
A)
Team Grace
1 Barbell between two people:
60 reps Clean and Jerk (40kg/60kg)
Split reps as you like…
B)
Team Prowler Push @ 60kg/80kg
C)
1/2 Angie
50 Pull ups
50 Push ups
50 Air Squats
50 Ab Mat Sit-ups
Friday 09-09-2011
I thought that the photo above was rather funny so I posted it for you also to have a chuckle at! nothing to do with CrossFit!
Warm up and Mobilise
A)
6 Rounds for time:
10 Power Cleans (40kg/60kg)
20 Double Unders
300m Run
B)
Max Turkish Get Ups in 3 minutes (1 Pood/1.5 Pood)
Thursday 08-09-2011
Warm up and Mobilise
Today we hit some snatch tekkers in the form of a complex before taking on a nasty little 5 rounder. Lets do this!
A)
Snatch Complex
3 Sets x 3 Reps per exercise
Snatch Pull
Power Snatch
Overhead Squat
Snatch Balance
Full Snatch
B)
5 Rounds for time:
12 Power Snatch (30kg/40kg)
24 Wall Balls (8kg/10kg)
C)
1 x 500m Row- ALL OUT
Wednesday 07-09-2011
Check out Josh on the weekend during his final wod.
Warm up and Mobilise
A)
Event 1 from Fit as F*ck Challenge 2011
Complete as many rounds as possible in 10 minutes:
20 KB Snatches (1 Pood/1.5 Pood)
25m Run
20 Burpee Box Jumps (20″)
50m Run
20 Toes to Bar
75m Run
20 Pistol Squats
100m Run
B)
Max distance prowler push in 2 minutes @ 75% of bodyweight
Tuesday 06-09-2011
Great effort and turn out for yesterdays hero workout. You guys gave it everything and it was good for Davs to come down and see you all smashing it out on the wod he created. Today is much shorter and starts off with skill development
Warm up and Mobilise
A)
10-15 minutes of skill practice on a movement that you are weak at and want to improve- low intensity & individual tekkers
B)
3 x 3 minute AMRAPS with a continuously running clock:
Minute 1: Max Thrusters (35kg/42.5kg)
Minute 2: Max KB Swings (1 Pood/1.5 Pood)
Minute 3: Max Calorie Row
Rest 3 minutes between Rounds
C)
25 Back Extensions
25 Training Bar Sit-ups
Monday 05-09-2011
Fantastic effort from everyone at the Boat Shed and other Welsh affiliates who participated in the Celtic CrossFit Charity day yesterday. We raised over £500 and we coaches are so proud of you all! Picture above is of Dav from CrossFit Cardiff and myself after we finished “Baz”- Give it your all for this fallen soldier. RIP Royal.
Warm up and Mobilise
“Baz”
Complete as many rounds as possible in 30 minutes:
30 Double Unders
8 Squat Cleans (45kg/70kg)
11 Push ups (hand release)
Sunday 04-09-2011
Rest day/Skills day/Met Con @ 10am with Pete
Get down to Celtic CrossFit to support the crew for their charity day!
Saturday 03-09-2011
Today we work on our TEAM BUILDING!
Warm up and Mobilise
WOD 1:
In teams of 4 establish a max combined weight for ground to overhead in a 10 minute window
WOD 2:
For time each team member must complete:
200m Firemans carry buy in
20 Lateral Burpees
20 Deadlifts (60kg/100kg)
20 KB Swings (1 Pood/1.5 Pood)
20 Thrusters (30kg/40kg)
200m Firemans carry cash out
WOD 3:
In a 5 minute window:
1 Rounds of Helen (400m Run, 21 KB Swings (1 Pood/1.5 Pood), 12 Pull ups)
Remainder of time max length bear crawls of the gym for distance.
Score is total metres in bear crawl
Friday 02-09-2011
Warm up and Mobilise
Apologies we have only just got our website back up and working after having it hacked (not good I know)
Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.
“Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
We at CrossFit Boat Shed dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero.
Rest In Peace Barry Weston.
A)
“Baz”
Complete as many rounds as possible in 30 minutes of:
30 Double Unders
8 Squat Cleans (70kg/45kg)
11 Hand release Press Ups
Thursday 01-09-2011
Warm up and Mobilise
A)
Overhead Squat
5-5-5-5
Toes to Bar
10-10-10-10
B)
Complete as many rounds as possible in 12 minutes:
3 Ground to Overhead (45kg/65kg)
6 Pull-ups
9 Air Squats
C)
Max KB Swings to Eye-Level in 3 minutes (1.5 Pood/2 Pood)
Upon completing this immediatley Run 500m
Wednesday 31-08-2011
Warm up and Mobilise
A)
Snatch
1-1-1-1-1-1-1
Tuesday 30-08-2011
Warm up and Mobilise
A)
Front Squat
3-3-3-3-3
B)
5 Rounds for time:
40 Double Unders
30 Box Jumps (20″/24″)
20 KB Swings (1 Pood/1.5 Pood)
Monday 29-08-2011
Warm-up and Mobilise
5km Run
Sunday 28-08-2011
Rest day/Skills day/Make up a missed WOD/Met Con Class @ 10am
Saturday 27-08-2011
Warm up and Mobilise
A)
Run 1 Mile
B)
“Dirty 30″
For time:
30 Box Jumps (20″/24″)
30 Ring Rows/TRX Rows
30 KB Swings (1 Pood/1.5 Pood)
30 Walking Lunges @ Bodyweight
30 Toes to Bar
30 Deadlifts (70kg/100kg)
30 Double Unders (x 3 Singles)
30 Wall Balls (6kg/9kg)
30 Burpees
200m Farmers Walk (2 x 16kg/24kg Kettlebells)
Friday 26-08-2011
Warm up and Mobilise
A)
Rowing Intervals:
10 Sets x 400m with 1 minutes rest between each set
*Ask the coach to programme the monitor to do this for you
B)
Rest/Foam roll/Mobility work
Thursday 25-08-2011
Warm up and Mobilise
A)
Push Press
5-5-5-5-5
B)
Complete as many rounds as possible in 7 minutes:
6 Wall Balls (8kg/10kg)
6 KB Swings (1.5 Pood/2 Pood)
Rest 3 minutes
Complete as many rounds as possible in 7 minutes:
6 Wall Balls (8kg/10kg)
6 KB Swings (1.5 Pood/2 Pood)
Rest 3 minutes
Complete as many rounds as possible in 7 minutes:
6 Wall Balls (8kg/10kg)
6 KB Swings (1.5 Pood/2 Pood)
C)
Finisher:
Coaches Choice
Wednesday 24-08-2011
Warm up and Mobilise
A)
“Nate”
Complete as many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 Pood)
Scale as needed-
- 3 Dips and 3 Pull-ups for every 1 Muscle up
- Boxes, bands for HSPU’s
- Lighter KB
Tuesday 23-08-2011
Bouncing class last night. The rest of this weeks WOD’s are now up for you to scan over- try not to think too much about them! I am off for 6 days in Denmark so if I don’t see you will catch up next Tuesday. You will be in the safe hands of Coach Mike.
Warm up and Mobilise
A)
15 Minutes of “Goat” work- This is time dedicated to improve skills or movements that you are weak at and need to improve upon in a low intensity environment without the stress of being inside a timed workout. Use it wisely!
B)
Complete as many rounds and reps as possible in a 15 minute window:
5 Deadlifts (You choose the load)
400m Run
C)
Max distance is 2 minutes:
Prowler Push @ 50% Bodyweight
Monday 22-08-2011
This week will be slightly different for a number of reasons. Firstly we are starting to introduce some team elements to daily wods to get everyone in the spirit of the upcoming Divided We Fall Games and secondly I will be posting all the weeks workouts at once as I am away from Wednesday for 6 days. This does not mean that you can cherry pick it simply means that I am keeping you upto date with daily wods whilst I am away!
Warm up and Mobilise
A)
15 Minute window:
Hang Power Snatch
3-3-3-3-3
B)
5 Rounds for time:
10 KB Swings (1 Pood/1.5 Pood)
10 Strict Push ups
10 Box Jumps (20″/24″)
10 Burpees
C)
Divided We Fall Games 2010 Event 1: 3000m Row in teams of 4 people
Split the distance however you like between team members and get the work done as fast as possible
Sunday 21-08-2011
Rest day/Skills day/Make up a missed WOD day/Train with the Trainers 8:30am/Met Con 10am
Saturday 20-08-2011
Today the workout of the day is in memory of a fallen soldier. After the hard work is complete I look forward to us all getting together in the afternoon for the Boat Shed BBQ!
Warm up and Mobilise
A)
“Murph”
For time:
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile
You may split up the Pull-ups, Push ups and Air Squats however you best see fit to get the work done
Friday 19-08-2011
Tomorrow is the Boat Shed BBQ get together. Friends and family are all welcome so bring them down! Starts from 3pm…
Warm up and Mobilise
A)
Power Clean
1-1-1-1-1-1-1
B)
100 Knees to Elbows
Thursday 18-08-2011
Yesterday we were lucky enough to have Sam Briggs- 4th Fittest women in the world at this years Games visit the box and throwdown with us trainers. It was great having her and her crew down and the wod certainly left its mark! Today we hit a workout that appeared at the 2010 Games. Enjoy.
Warm up and Mobilise
A)
10 minute window to establish a 1 Rep Max Push Jerk
B)
“Helen on Steroids”
For time:
1200m Run
63 KB Swings (1 Pood/1.5 Pood)
36 Pull-ups
800m Run
42 KB Swings (1 Pood/1.5 Pood)
24 Pull-ups
400m Run
21 KB Swings (1 Pood/1.5 Pood)
12 Pull-ups
Wednesday 17-08-2011
Apologies for the late post we have had limited access to the internet today. Its the arrival for the first time of this girl…
Warm up and Mobilise
A)
“Diane”
21-15-9
Deadlift
Handstand Push-up
B)
150% Bodyweight Prowler Push
30m As fast as possible
C)
50 GHD Sit-ups
Tuesday 16-08-2011
Awesome class last night with many PR’s hit on the squat cleans and technique more than anything worked on and made better by all. Today we hit my favourite workout and a lovely example of programming cardio, weightlifting, and gymnastics movements together. Enjoy.
Warm up and Mobilise
A)
5 Rounds- for Strength and Form
Max rep Ring Dips
Max rep Ring Rows
2 minute rest between rounds
B)
“Christine”
3 Rounds for time:
500m Row
12 Deadlifts @ Bodyweight
21 Box Jumps (20″/24″)
C)
60m Overhead Walking Lunge (15kg/20kg)
Monday 15-08-2011
Oooooh rah! Monday evening classes are always buzzing with energy so lets get after this wod today!
Warm up and Mobilise
A)
Within a 12 minute window 3-3-3-3-3 Squat Clean
Establish a 3RM
B)
Complete as many rounds as possible in 15 Minutes:
200m Run
30 Double Unders
C)
Finisher:
1km Row
Sunday 14-08-2011
Rest day/Skills day/Make up a missed WOD/Met Con Class @ 10am
Great Saturday session as always! Real determination shown to get through a really tough workout. Please everyone remember that next Saturday 20th is the BBQ at the boat shed. Friends and family welcome. All competing in the Divided We Fall Games who have not paid their entry fee please bring it to classes this week!
Saturday 13-08-2011
Saturday mornings are always a GREAT class and packed out with people wanting to get after it!
Warm up and Mobilise
CrossFit Games Masters Chipper 2011
For time:
10 Handstand push ups
20 Wall Balls (6kg/9kg)
30 Toes to Bar
40 Power Cleans (40kg/60kg)
50 Burpees
60 Sumo Deadlift High-Pulls (25kg/35kg)
Friday 12-08-2011
Great effort on Lumberjack 20 yesterday gang. Today is a single modality effort after your chosen skill to work on to start with. I need everyone that is competing in the Divided We Fall Team Games to please bring £15 into the gym ASAP as I am registering teams this weekend and its £60 per team and we are entering 4 teams. Thanks
Warm up and Mobilise
A)
Skill of your choice- spend 10-15 minutes working this movement.
(i.e Double Unders, Handstand Push up drills, Ring Dips)
B)
“Heavy Karen”
For time:
150 Wall Ball Shots
Men= 10kg ball
Women= 8kg Ball
C)
100 Straight Leg Sit-ups (no weight)
Thursday 11-08-2011
Today we are taking names for those interested in competing in the Divided We Fall Games. Spaces are filling up for teams so we need to register ASAP! 3 guys and 1 girl per team. Lets get involved its going to be epic. Lumberjack 20 today. Lets work hard!
Warm up and Mobilise
“Lumberjack 20″
20 Deadlifts (85kg/125kg)
Run 400m
20 KB swings (1.5 Pood/2 Pood)
Run 400m
20 Overhead Squats (42.5kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20″/24″)
Run 400m
20 DB Squat Cleans (2 x 20kg)
Run 400m
Wednesday 10-08-2011
We dialed in on technique yesterday with muscle ups and it proved many of you are not far away from being able to do unassisted ring dips so keep working those skills and with hard work and patience you will be rewarded. With no class today we are hitting some more skill work and a short met con if you are in for open gym sessions.
Warm up and Mobilise
A)
10 minute skill work on a weakness of your choice
B)
For time:
30-20-10
Front Squat (35kg/42.5kg)
Ring Dip
200m Run (Runs are after FS and Dips for each set)
C)
Mobility
Tuesday 09-08-2011
Sorry for the late posting we have been having some internet issues in the gym this morning. We are “advertising” to see who is interested in participating in this years “Divided We Fall” CrossFit Team Games at CrossFit Velocity in Swansea over the weekend of the 29th/30th October. Last year Mike and myself competed and it was AWESOME. This year it is expected to be even better. Teams are four people 3 guys and 1 girl. So who is in???!!!
A)
Muscle up technique and drills
B)
Buy in 5 Wall Climbs then:
5 Rounds for time:
10 Box Jumps (20″/24″)
30 Double Unders
Cash out 5 Wall Climbs
C)
1 Mile run for time AFAFP
Monday 08-08-2011
Its a new week with new challenges. Let start it well!
Warm up and Mobilise
A)
Within a 12 minute window establish a 3 rep max Overhead Squat
B)
“The Cowboy”
Within a 3 minute window complete as many rounds and reps as possible
3 Burpees
6 Hang Power Cleans (40kg/60kg)
9 KB Swings (1 Pood/1.5 Pood)
Rest 1 minute and complete a Total of 5 Rounds
Sunday 07-08-2011
Fantastic Saturday class! Buzzing atmosphere with everyone working their asses off.
Rest day/Skills day/Make up a missed WOD/Met Con class with Pete @ 10am
Saturday 06-08-2011
Today we start off with establishing a 1 rep max before hitting the Spealler V Khailpa WOD.
Warm up and Mobilise
A)
Within a 12 minute window establish a 1 rep max Clean & Jerk
B)
1 Clean & Jerk (40kg/60kg)
1 Round of Cindy (5 Pull ups, 10 Push ups, 15 Air Squats)
2 Clean & Jerks
1 Round of Cindy
3 Clean & Jerks
1 Round of Cindy
……until 10 Clean & Jerks and 1 Round of Cindy have been completed
25 minute time cap
Friday 05-08-2011
FGB was insane yesterday! Personal bests being smashed all over the place. Fantastic.
Today- Single modality effort lets hit it hard.
Warm up and Mobilise
A)
For time:
Row 5km
Post score to record board in the gym
Thursday 04-08-2011
The return of FGB is always a great day…get those log books out and look up your previous score. GAME ON!
Warm up and Mobilise
A)
Strength into Skill: 12 minute window to complete
5 Rounds of:
Ring Dip x 5 into
Games Standard KB Swing x 10 (1 Pood/1.5 Pood)
Rest as need between sets
B)
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1.Wall-ball: (6kg/9kg) (Reps)
2.Sumo deadlift high-pull: (25kg/35kg) (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: (25kg/35kg) (Reps)
5.Row: (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Wednesday 03-08-2011
Great work on the split jerks yesterday! Today we hit one of the open workouts from this years sectionals.
Warm up and Mobilsie
A)
“Goat” work for 15 minutes on a skill/movement that you are weak at and want to improve on
B)
Complete as many rounds as possible in 20 minutes:
5 Power Cleans (45kg/65kg)
10 Toes to Bar
15 Wall Balls (6kg/9kg)
C)
Within 10 minutes of finishing the above complete:
10 Wall Climbs for time
Tuesday 02-08-2011
Today we work some technique on the split jerk before hitting up a cheeky couplet. Today is all about the oly lifts before a blast of a finisher! Get stuck in ladies and gents.
Warm up and Mobilise
A)
Split Jerk Technique
B)
10,9,8,7,6,5,4,3,2,1 reps of:
Squat Clean (40kg/60kg)
Immediatley after each round complete a 200m Run before moving down the ladder of reps
C)
Max Reps in 2 Minutes:
Toes to Rings
Monday 01-08-2011
Its the start of a new month therefore time to set some goals for the month. Lets work those weaknesses out!
Warm up and Mobilise
A)
Deadlift
3-3-3-3-3
Rest 2 minutes between sets
B)
Complete as many rounds as possible in 15 minutes:
5 Ground to Overhead (40kg/60kg)
10 Push ups (Strict)
15 Deadlifts (Same weight as GTOH)
C)
Max KB Swings (Eye-Level) in 3 minutes (1.5 Pood/2 Pood)
Sunday 31-07-2011
Rest day/Skills day/Make up a missed WOD day/Met Con Class with Mike @ 10am
Saturday 30-07-2011
Warm up and Mobilise
A)
“Isabel”
For time:
30 Power Snatches (40kg/60kg)
Rest 10 minutes
B)
“Grace”
For time:
30 Clean & Jerk (40kg/60kg)
Friday 29-07-2011
Let the Games begin! The next 3 days are going to be epic! Make sure you don’t miss any of the action.
Warm up and Mobilise
A)
Deadlift
1-1-1-1-1-1-1
B)
3 x 10
Back Extension
28-07-2011
Today you will buy in and cash out of the workout. Something to spice things up…
Warm up and Mobilise
A)
Strength: Push Jerk
5-5-5-5-5
B)
For time:
Buy in: 500m Row then:
30-20-10 Reps of
Overhead Walking Lunge (15kg/20kg)
Push ups (Games standard)
Knees to Elbows
Cash out: 500m Run
C)
Max Bear Crawl in 2 minutes (For metres)
Wednesday 27-07-2011
Man there are some tough cookies in this gym! Seeing so many of you push through yesterdays workout the way you did sends chills down my spine. AWESOME WORK!
Warm up and Mobilise
A)
Goat work: Spend 10-15 minutes working on a skill or movement that you are weak at and want to improve.
B)
Complete as many rounds as possible in 20 minutes:
5 Back Squats
20 Double Unders
10 Ring Dips
C)
Max reps in 5 minutes
Toes to Bar
Tuesday 26-07-2011
Great running session last night!
Warm up and Mobilise
A)
On the minute every minute perform 5 Power Cleans (40kg/60kg)
For the remainder of the minute complete as many Burpees as possible
Your workout finishes when you complete 100 Burpees
Your destiny is in your own hands…
25 Minute time cap
B)
Max Turkish Get-ups in 5 minutes
Monday 25-07-2011
Welcome to a new week. I truely hope athletes will not cherry pick this wod- its only for your own good!….so enjoy and embrace the suck.
Warm up and Mobilise
A)
Power Snatch Technique
20 minutes
B)
With a continuously running clock-
In a 6 minute window Run 1 km
Rest for the remaining time of the window (i.e. the quicker you run the more rest you get)
Complete a total of 5 Rounds
C)
50 Overhead Sit-ups (5kg/10kg)
Sunday 24-07-2011
Rest day/Skills day/Make up a missed WOD/Train with the Trainers @ 8:30am/Met Con Class with Mike @ 10am
Saturday 23-07-2011
She is back! Benchmark wod Saturday at its finest- Meet Helen.
Warm up and Mobilise
A1)
Skill: Games Standard Kettlebell Swing 3 x 10 reps
A2)
Skill: Kipping Pull up 3 x 5
A3)
Skill: Running Drills 5 x 50m
B)
“Helen”
3 Rounds for time:
400m Run
21 KB Swings (1 Pood/1.5 Pood)
12 Pull-ups
C)
30 GHD Sit-ups
30 Back Extensions
Friday 22-07-2011
FANTASTIC classes yesterday. We had personal bests on 1RM deadlifts and 1 mile runs. Awesome effort from everyone who came through the door to hit the WOD. The atmosphere was buzzing.
Warm up and Mobilise
A)
Weighted Pull-up
5-5-5-5-5
(If you are not weighting it scale as need- ask Coach for individual support)
B)
Max Burpees in 7 minutes
C)
1 x 500m Row
As fast as possible- 1 effort only allowed per athlete
Thursday 21-07-2011
Today we hit a cheeky couplet in the form an of amrap. It is great to see so many of you coming into open gym slots to work on your skills and weaknesses, keep at it and I promise the hard work will pay off in wods.
Warm up and Mobilise
A)
Skill 12 minutes: Deadlift
Minutes 1-4: 3 Reps on the minute every minute
Minutes 5-8: 2 Reps of the minute every minute
Minutes 9-12: 1 Rep on the minute every minute
*Load must be increased every 4 minutes
B)
Complete as many rounds as possible in 15 minutes:
10 Front Squats (40kg/60kg)
50 Double Unders
C)
Rest 5 minutes from the above then:
Run 1 Mile
Wednesday 20-07-2011
Fantastic classes yesterday! It was great to see them both full and with everyone getting after it. Today we put into practice our wall climbing skills.
A)
4 Rounds for time:
30m Overhead Walking Lunge (15kg/20kg)
15 Pull-ups
30 Box Jumps (16″/20″)
5 Wall Climbs
B)
1 x 500m Row as fast as possible
Tuesday 19-07-2011
Today we explore the wall climb!
A)
Skill: Wall Climb (in groups rotating)
B)
In a 4 minute window run 400m and in the remaining time complete as many rounds as possible of:
5 Hand release push ups
5 Box Jumps (20″/24″)
Rest 2 minutes Total 4 Rounds
C)
30 Overhead Sit-ups (5kg/10kg)
30 Back Extensions
Monday 18-07-2011
Today is Coach Mike’ Birthday so lets encourage him to do some birthday burpees please gang.
Warm up and Mobilise
A)
Overhead Squat
3-3-3-3-3
B)
“Death by Clean & Jerk” (40kg/60kg)
With a continuously running clock on minute 1 perform 1 C & J, minute 2 perform 2 C & J….until required repetitions cannot be completed in the given minute
C)
100 Twists @ (15kg/20kg)
30 Overhead Sit ups (5kg/10kg)
Sunday 17-07-2011
Rest day/Skills day/Make up a missed WOD/Met Con Class with Coach Pete @ 10am
Saturday 16-07-2011
Warm up and Mobilise
Benchmark Day!
A)
12 minute window: Establish 3RM Push Press
B)
“Jackie”
For time:
1000m Row
50 Thrusters (15kg/20kg)
30 Pull ups
C)
For time:
1km Run
Friday 15-07-2011
Warm up and Mobilise
“Miagi”
For time:
50 Deadlifts (40kg/60kg)
50 Double KB Swings (2 x 16kg/24kg)
50 Push ups (games standard)
50 Clean & Jerk (40kg/60kg)
50 Pull ups
50 KB Taters (16kg/24kg)
50 Box Jumps (20″/24″)
50 Wall Climbs
50 Knees 2 Elbows
50 Double Unders
Thursday 14-07-2011
Today we celebrate our good friend Josh’s birthday. Josh has come on a long way in the short time that he has been with us and today we hit some of his favourite and least favourite movements. Happy Birthday Josh from us all.
Warm up and Mobilise
A)
Back Squat
3-3-3+
B)
“Dupres”
Complete as many rounds as possible in 20 minutes:
26 Kettlebell Swings (1 Pood/1.5 Pood)
13 Burpees
13 Pull-ups
26 Double Unders
C)
Finisher:
50 Wall Ball in as few sets as possible (6kg/9kg)
Wednesday 13-07-2011
Warm up and Mobilise
A)
Overhead Squat
3-3-3-3-3
B)
5 Rounds for time:
10 Deadlifts (50kg/70kg)
10 Push ups
10 Pull-ups
200m Run
C)
Finisher: Max Double Unders in 3 minutes
Tuesday 12-07-2011
Excellent effort from all on yesterday benchmark with a twist. Have a look at the picture above- A female bodybuilder, a female marathon runner and a female CrossFitter…..who would you rather look like?
Warm up and Mobilise
A)
Establish a 3RM Front Squat
12 minute window
B)
For time:
30 Power Cleans
Run the Wharf (Yes the big one- 2km)
C)
Sale Shark Rowing Intervals
6 x 30 seconds on : 30 seconds off for total metres
Monday 11-07-2011
Today is a new week- Lets start it well. Click on the picture above to enlarge and then have a read its very interesting.
Warm up and Mobilise
A)
Toes to Bar/Toes to Ring Tekkers then:
4 Sets x 10 Reps
B)
“5 Pieces of Cindy”
5 x 3 minute Max rounds
5 Pull-ups
10 Push ups
15 Air Squats
1 minute rest between rounds
C)
5 Rounds (For form not for time)
10 Overhead Sit-ups
10 Back Extensions
Sunday 10-07-2011
Rest day.
The gym is closed today because of staff shortage so enjoy a well deserved day off.
Saturday 09-07-2011
Today is Kelly and not the type you are thinking about…..she returns!
Warm up and Mobilise
A)
Skill: Pistol Squat 5 x 3 per leg (use bands, trxs, boxes etc to scale)
B)
“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps (20″/24″)
30 Wall Balls (6kg/8kg)
C)
Foam roll/Cool-down
Friday 08-07-2011
Cheeky couplet for you today gang. Enjoy
Warm up and Mobilise
A)
Skill: Double Unders
B)
Complete as many rounds as possible in 12 minutes:
10 Deadlifts (Bodyweight)
10 Push ups (Games standard)
C)
50 Overhead Sit-ups (10kg/15kg)
100 Twist (10kg/15kg)
Thursday 07-07-2011
This workout was inspired from CrossFit 3D’s Manchester Mile WOD. Enjoy…
Warm up and Mobilise
A)
Snatch Tekkers then:
3-3-3-3-3
B)
For time:
30 Bodyweight Back Squats
Run 1 Mile
*If scaling scale to 3/4 BW, 1/2 BW or 1/4 BW
C)
Finisher: Pick according to your weakest
Max rep Burpees in 3 minutes
Max rep KB Swings in 3 minutes
Max metre Bear Crawl in 3 Minutes
Wednesday 06-07-2011
Warm up and Mobilise
Good work on the squat cleans yesterday gang! Some new 3RM’s posted which is fantastic news.
A)
Deadlift
5-5-5-5-5
B)
6 Rounds for time:
6 Front Squats (40kg/60kg)
20 Box Jumps (20″/24″)
200m Run (Wharf Pub)
C)
GHD Complex
3 x 10-10-10 of the following:
GHD Sit-up (Sub ab mat sit-ups if you are inexperienced on the GHD machine)
Back Extension (Sub Superman’s on floor)
Reverse Hyper
Tuesday 05-07-2011
Today we put into practice the junk yard dog warm up and also the burgener warm up.
Warm up and Mobilise
A)
Squat Clean tekkers then:
3-3-3-3-3
B)
21 Push ups (Games standard)
21 Pull ups
400m Run
15 Push ups
15 Pull ups
400m Run
9 Push ups
9 Pull ups
400m Run
C)
Finisher:
100m Overhead Walking Lunge (15kg/20kg plate)
Monday 04-07-2011
Oh yeah its on! The quicker you do the rowing and running the quicker the time you get.
Warm up and Mobilise
A)
Shoulder Press
5-5-5-5-5
B)
For time:
2km Row
1 Mile Run
C)
Optional Finisher:
200m Farmers Walk (2 x 20kg/24kg)
Sunday 03-07-2011
Rest day/Skills day/Make up a workout day/Train with the Trainers at 8:30am/Met Con class @ 10am
Saturday 02-07-2011
Today we re-visit an old favourite so lets get stuck in! Our Boat Shed t shirts are in guys and gals so get them whilst they are hot. CrossFit Boat Shed ones are on order if you would rahter wait for one of them. Coach Pete is away this weekend at CrossFit Velocity in Swansea on the Olympic Lifting Cert with Coach B. He will return next week to help pass on his new found knowledge to teach you all some new skills.
Warm up and Mobilise
A)
Skill: Hollow Rocks
B)
“The Chief”
5 x 3 minute Max rounds
3 Power Cleans (40kg/60kg)
6 Push-ups (hand release)
9 Air Squats
1 minutes rest between rounds
C)
Finisher: 1 Mile run
Friday 01-07-2011
Pinch and a punch..
Warm up and Mobilise
A)
Run 1 mile
rest 3 minutes
Run 800m
rest 2 minutes
Run 400m
rest 1 minute
Run 200m
B)
Mobility
Thursday 30-06-2011
Have a close look at the picture above.
Warm up and Mobilise
A)
Power Snatch
3-3-3-3-3
B)
For time:
800m Run
30 Clean and Jerk (40kg/60kg)
800m Run
C)
Max reps in 3 minutes: Double Unders
Rest 2 minutes
Max reps in 3 minutes: KB Swing (1 Pood/1.5 Pood)
Wednesday 29-06-2011
Mid-week madness.
Warm up and Mobilise
A)
Ring Dip
5-5-5-5-5
For form and strength
B)
Complete 6 Rounds for time:
6 Back Squat
6 Box Jumps (30″/24″)
6 Pull ups
C)
50 Overhead Sit-ups (15kg/20kg)
Tuesday 28-06-2011
Excellent nights training last night on “DT”, some impressive numbers and new 5RM’s for many of you. GOOD JOB.
Warm up and Mobilise
A)
Handstand Push up Tekkers
5-5-5-5-5 for form not time
B)
Complete as many rounds as possible in 20 minutes of:
400m Run
20 KB Swings (1 Pood/1.5 Pood)
C)
50 Back Extensions
50 Overhead Sit-ups (10kg/15kg)
Monday 27-06-2011
Today we start the week off with a hero workout. Go hard and get after it in honour of this fallen soldier.
Warm up and Mobilise
A)
Clean & Jerk
5-5-5-5-5
B)
“DT”
5 Rounds for time:
12 Deadlifts (50kg/70kg)
9 Hang Power Cleans (50kg/70kg)
6 Push Jerks (50kg/70kg)
C)
Max Double Unders in 3 minutes
Sunday 26-06-2011
Rest day/Skills day/Make up a WOD/Trainer with the Trainers 8:30am/Met Con Class with Mike at 10am
Saturday 25-06-2011
Today is Luke’s birthday WOD. So we celebrate the CrossFit way wth a workout…Happy Birthday Lukey.
Warm up and Mobilise
For Time:
Buy in: 1.4 Mile Run
Then:
28 Dips
28 KB Swings (1Pood/1.5 Pood)
28 Pull ups
28 Front Squats (35kg/45kg)
28 Side to Side Twists (20kg/25kg)
28 Games standard Push ups
28 Deadlifts (65kg/75kg)
*At some point throughut the WOD you will be called out to do a 28 Calorie Row
Cash out: 1.4 Mile Run
Total Run distance = 2.8 Miles
Friday 24-06-2011
Outstanding effort from all who attended yesterdays classes. Today we increase the time domain just a little bit…
Warm up and Mobilise
A)
For time:
5km Run
B)
Foam roll/Mobility
Thursday 23-06-2011
Its short and its sharp- but that does not mean its easy.
Warm up and Mobilise
A1)
Skill work: Double Unders (5 minutes)
A2)
Skill work: Games Standard Kettlebell Swing (5 minutes)
B)
2 Minute AMRAPS (as many REPS as possible) continuously for 10 minutes across 5 exercises
Power Clean (40kg/60kg)
Ab Mat Sit-up
Kettlebell Swing (1 Pood/1.5 Pood)
Box Jump (20″/24″)
Thruster (40kg/60kg)
C)
Foam Roll
Wednesday 22-06-2011
Excellent to see so many of you post strong numbers in the hang power clean 3RM yesterday, keep it up!
Today we experience one of the girl wods with a twist…
Warm up and Mobilise
A)
10 Minutes individual “Goat” weakness work on something you are weak at and need to improve on
B)
Complete as many rounds as possible in 12 minutes:
1 Round of Helen
400m Run
21 KB Swings (1 Pood/1.5 Pood)
12 Pull-ups
5 Shoulder to Overhead (40kg/60kg)
C)
500m Row AFAFP
Tuesday 21-06-2011
Fantastic class last night! The atmosphere was buzzing. Time to test yourself in a variation of the clean today and establish some numbers for yourselves.
Warm up and Mobilise
A)
Spend 15 minutes establishing a 3RM Hang Power Clean
B)
Complete as many rounds as possible in 15 minutes:
6 Hang Power Cleans
12 Wall Balls (6kg/9kg)
24 Double Unders (x 3 Singles)
C)
Finisher: Boat Shed Mile run
Monday 20-06-2011
Did someone say SQUAT?!
Warm up and Mobilise
A)
Overhead Squat
3-3-3-3-3
B)
For time:
Buy in 1000m Run
Then 3 Rounds of:
25 Box Jumps (20″/24″)
25 Overhead Weighted Sit-ups (10kg/15kg)
25 Air Squats
Cash out 100 Double Unders
C)
Finisher:
Tabata 20:10 x 8 Sets BURPEES
Sunday 19-06-2011
Rest day/Skills day/Make up a missed WOD day/Train with the Trainers at 8am/Met Con class with Mike at 10am
Enjoy your Sunday everyone!
Saturday 18-06-2011
Warm up and Mobilise
A)
Squat Snatch Technique then:
5-5-5
B)
3 Rounds for time:
10 Burpees onto plate
9 Pull-ups
8 Ring Dips
7 Toes to Bar
6 Thrusters (35kg/45kg)
5 Squat Cleans (35kg/45kg)
400m Run
30 Air Squats
20 Double Unders
10 Box Jumps
C)
Cool-down
Friday 17-06-2011
Fantastic classes yesterday morning and evening! Great effort in what was a challenging workout. Single effort work today on a skill which will help everyone with their olympic lifting.
Warm up and Mobilise
A)
Snatch Balance
1-1-1-1-1-1-1
B)
Optional Finisher:
2km Row
Thursday 16-06-2011
Hello posterior chain! We have a jam packed session programmed for athletes today. We start off with some upper body strength before hitting a lovely met con Morning and evening classes are on the schedule today so look forward to seeing everyone at some point throughout the day.
Warm up and Mobilise
A)
Barbell Bent over row
5-5-5-5-5
Increasing the load every set
B)
5 Rounds for time:
10 Deadlifts @ bodyweight
5 Pull ups
10 Burpees
200m run
C)
Tabata KB Swings (1.5 Pood/2 Pood)
20 seconds work : 10 seconds rest x 8 sets
Wednesday 15-06-2011
Today is a new day and with it brings a couplet for you all to get stuck into. Individual skill work will be a large focus to nail down weaknesses and get working on them. Speak to Coach Pete or Mike when you come into class.
Warm up and Mobilise
A)
Individual Skill Technique
B)
3 Rounds for time:
500m Row
10 Burpee Pull-ups
C)
4 x 30m Prowler Pushes @ 1/2 Bodyweight as fast as possible.
Rest 1 minute between rounds
Tuesday 14-06-2011
It was a great class yesterday evening being able to drag the rowers outside and hit our WOD outdoors. Long may the good weather last (touch wood). Some kettlebell skill work starts the day off today before a triplet of all sorts + finisher! Lets get stuck in everyone.
Warm up and Mobilise
A)
Kettlebell Snatch
3 x 10 per arm
B)
30-20-10 reps of:
Squat Clean (35kg/42.5kg)
Toes to Bar
Games standard push-ups
C)
Finisher:
1 Mile Run for time
Monday 13-06-2011
Its the start of a new week so lets hit it hard and get some good training in everyone.
Warm up and Mobilise
A)
Shoulder Press
5-5-5-5
B)
Complete as many rounds as possible in 20 minutes:
200m Row
200m Run
20 Double Unders
C)
30 GHD Sit-ups
Sunday 12-06-2011
Rest day/skills day/make up a workout/met con class with mike at 10am
Saturday 11-06-2011
Regional Workout No.4 aka “The Chipper”
Warm up and Mobilise
For time:
100 Pull-ups
100 KB Swings (1 Pood/1.5 Pood)
100 Double Unders
100 Overhead Squats (30kg/42.5kg)
*40 Minute time cap
Friday 10-06-2011
Today we put everything we can into this WOD. Amanda Miller was a games competitor and lost her fight to cancer at a very young age. This WOD was the opening workout to the 2010 CrossFit Games in memory of her. Be inspired.
A)
Skill: Squat Snatch Tekkers
B)
Regional Workout No.5
“Amanda”
9-7-5
Muslce Up
Squat Snatch (40kg/60kg)
*If you cannot do muscle ups sub 3 dips and 3 pull ups for every muscle up
C)
6 x 30:30 Rowing for Max Metres
Thursday 09-06-2011
Can you spot the difference in this photo? Soft abs and glutes lead to poor, overextended alignment at the top of the swing. So lets stay tight when performing our kb swings during our skill work today.
Warm up and Mobilise
A)
Skill: Games Standard Kettlebell Swings
5 sets x 10 Reps (1 Pood/1.5 Pood)
B)
“Double Fran”
21-15-9-21-15-9
Thruster (30kg/42.5kg)
Pull-up
C)
Cool-down/Stretch/Foam Roll
Wednesday 08-06-2011
Great work yesterday to those who faced the almighty high box jumps. Now you can all appreciate the hard work all the regional athletes put into their training to be able to R’xd that workout and score sub 5 minute times! I hope this inspires you all to continue working hard.
Warm up and Mobilise
A)
Spend 20 minutes establishing a 5 rep max Push Press
B)
Regional Workout No.1
For time:
1km Run
30 Handstand Push ups (scale as needed)
1km Row
C)
200m Farmers Carry @ 25kg Dumbbells
Tuesday 07-06-2011
Did someone say posterior chain?! Welcome to Regional Workout No.3!!!
Warm up and Mobilise
A)
The Burgener Warm-up & Squat Snatch Technique
B)
Regional Workout No.3
21-15-9 reps of:
Deadlift (92.5kg/142.5kg)
Box Jump (24″/30″)
C)
50 Back Extensions
50 Reverse Hypers
Monday 06-06-2011
Apologies for the late post- I have been away at the European Regionals. Today will see us first establish a 5 rep max back squat followed by christianing our new dumbbells and having a crack at Regional workout No.6. Enjoy.
Warm up and Mobilise
A)
Within a 20 minute window establish a 5 rep max back squat
B)
Regional Workout No.6
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 35lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot sprint
Sunday 05-06-2011
Rest day/Skills day/Make up a missed WOD/Met Con Class at 10am with Mike
Saturday 04-06-2011
Its benchmark day and we turn to an all gymnastic movements WOD. Lets get after it people!
“Barbara”
5 Rounds
20 Pull ups
30 Push ups
40 Sit-ups
50 Air Squats
3 minutes rest between each round
Friday 03-6-2011
Today we work some skill before transfering to the overhead position. Enjoy!
Warm up and Mobilise
A)
Skill: Turkish Get-up 3 x 3 per arm
B)
100 Overhead Squats in as few a sets as possible (20kg/30kg)
C)
2 minute max prowler push with 60kg across the board
Thursday 02-05-2011
Triplet day today with everyones favourite exercise….DOUBLE UNDERS! We are really trying to nail down this skill for everyone at the moment so continue to work this skill in warm-ups and your own time as it will pay off (especially in the winter when all we can do is rowing and double unders!!)
Warm up and Mobilise
A)
Shoulder Press
3-3-3-3
B)
3 Rounds for time:
100 Double Unders
10 KB Swings (1.5 Pood/2 Pood)
10 Chest to Bar Pull-ups
C)
Max Prowler Push and Pull in 2 minutes (35kg across the board)
Wednesday 01-05-2011
Pinch and a punch….Today we work a little bit of skill to start the day off before a short sharp couplet. Please remember that tomorrow there is only a morning class at 6:30am and NO EVENING CLASS. Open gym and Saturday class as normal.
Warm up and Mobilise
A)
Pistol Squat 4 x 5 per leg (scale using bands, boxes or trxs)
B)
5 Rounds time:
10 Hang Power Cleans (35kg/45kg)
10 Bar facing burpees
C)
1 x 30 Weighted Sit-ups (10kg/15kg)
1 x 30 Rusiian Twists (10kg/15kg)
Tuesday 31-05-2011
Welcome back after the bank holiday and well done to those who participated in yesterday’s hero day workout- all for an excellent cause. Today we hit some strength followed by a triplet of gymnastics, monostructural cv and weightlifting!
Warm up and Mobilise
A)
Deadlift
3-3-3-3
Perform 10 Double Unders after each set
Rest as need between sets
B)
Complete as many rounds as possible in 15 Minutes:
5 Handstand push ups
300m Row
30 Wall Balls
C)
20 GHD Sit ups
20 Back Extensions
Split reps however you like
Monday 30-05-2011
Apologies for the lack of posts over the past 4 days our server has been down. But we are back and today is Memorial day for fallen soldiers so we are doing a hero WOD in memory of any fallen soldiers worldwide.
A)
Front Squat
2-2-2-2-2
After every set complete 10 Double Unders
Rest as need between sets
B)
“Wittman”
7 Rounds for time:
15 KB Swings (1 Pood/1.5 Pood)
15 Power Cleans (35kg/42.5kg)
15 Box Jumps (20″/24″)
Sunday 29-05-2011
Rest day/Skills day/Tekkers/Make up a WOD/Met Con class at 10am with Mike
Saturday 28-05-2011
Packed out class this morning with plenty of people eagar to get after the workout! Great effort from everyone. Enjoy your bank holiday weekend.
A)
Split Jerk
2-2-2-2-2
B)
In a 4 minute window
Run 400m
In the remaining time
AMRAP
5 Ring Dips
10 KB Swings (1 Pood/1.5 Pood)
Rest 3 minutes and repeat for a total of 4 Rounds – Score each round
Friday 27-05-2011
Today is a girl workout with a twist- something different for you to get your teeth into.
Warm up and Mobilise
A)
Spend 10 minutes working a skill of your choice that you are weak at and want to improve
B)
“Heavy Cindy”
AMRAP in 15 minutes
5 Dead hang Pull ups
10 Narrow Push ups
15 Air Squats
On minutes 0, 5 and 10 perform 5 reps of a heavy deadlift and then crack on with your workout (80kg/100kg)
If you have a 10kg vest wear it!
Thursday 26-05-2011
Thursday is ninja training day and thats exactly what you will get when you arrive for class today…
Warm up and Mobilise
A)
Handstand Holds 5 x 10-15 seconds with spotters
B)
For Time:
100 Double Unders
250m Run
75 Box Jumps
250m Run
50 Push Press (30kg/40kg)
250m Run
25 Pull ups
250m Run
C)
60m OH Barbell Walk
Wednesday 25-05-2011
The “guru” returns! But in a slightly different form today. Some individual skill work starts the day off before hitting a cheeky triplet. Lets get stuck into it gang.
Warm up and Mobilise
A)
Spend 10-12 minutes working a skill of your choice
(i.e. 3 sets x 5 reps Handstand Push-ups- strict)
B)
“12 Minute Mike”
Within a 12 minute window:
Row 2km
40 KB Swings (1 Pood/1.5 Pood)
40 Burpees
Your aim is to score as low as possible within the 12 minutes
(e.g If on the 12 minute buzzer you have completed 10 burpees your score is -30)
C)
60m OH Lunge (15kg/20kg)
Tuesday 24-05-2011
Huge effort last night on what was a mentally tough wod to get through so well done. Today we ramp it up another level….
Warm up and Mobilise
A)
Turkish Get-up 3 Sets x 3 Reps per arm
B)
In a 3 minute window:
25 Burpees
In the remaining time as many reps as possible-
Power Clean (45kg/65kg)
Rest 90 Seconds
4 Rounds
C)
Weighted Sit-up x 30 (10kg/15kg)
Russian Twist x 30 per side (10kg/15kg)
Monday 23-05-2011
A new week brings new challenges and the first starts tonight with this belter of a WOD! Don’t cherry pick and get yourself in here and face this challenge.
Warm up and Mobilise
A)
Barbell Step-up 4 Sets x 6 Reps per leg
2 minutes rest between sets
LOAD IT UP
B)
“Karen”
For Time:
150 Wall Ball Shots (6kg/8kg)
C)
Finisher:
50 Calorie Row
AFAFP
Sunday 22-05-2011
Rest day/Skills day/Tekkers/Met Con class with Mike at 10am
Go and have a coffee, chill out and rest up. You have all worked hard this week.
Saturday 21-05-2011
Today with mix things up with a cheeky combo of….EVERTHING!
Warm up and Mobilise
With a continuously running clock for 25 minutes:
In the first 5 minutes row 1000m and in the remaining time as many reps as possible push press (40kg/60kg)
In the next 10 minutes run 1 mile and in the remaining time as many reps as possible squat clean (40kg/60kg)
In the final 10 minutes complete 7 rounds of Cindy (5 pullups-10 push ups-15 air squats) and in the remaining time as many reps as possible wall ball (6kg/8kg)
Score push press, squat clean and wall ball for a total combined score. Score is total.
Foam Roll/Stretch
Friday 20-05-2011
Fantastic effort by all who came into the classes yesterday- plenty of guts and courage on the 20 minute AMRAP so big hand to all who got after it. Today is the complete opposite.
Warm up and Mobilise
A)
Spend 10 minutes working a “Goat”. A goat is a skill or movement that you are weak at and want to improve on- choose wisely.
B)
For time:
Run 10km (route marked out by Mike and Pete)
C)
Foam roll/Stretch
Thursday 19-05-2011
Today is no excuses Thursday. Two classes- one in the AM and one in the PM means everyone should be in at some point today! We hit up some strength to start before our met con in the form of a long 20 minute AMRAP.
Warm up and Mobilise
A)
Sumo Deadlift
5-4-3-2 reps
B)
Complete as many rounds as possible in 20 minutes:
4 Squat Cleans (40kg/60kg)
8 Pull ups
12 Push ups (Games standard)
16m Overhead Walking Lunge (15kg plate/20kg plate)
C)
1 x 400m Run AFAFP
or
3 x 10 GHD Sit-ups
Wednesday 18-05-2011
Today we start the day off working some kettlebell tekkers before heading into a triplet of all sorts. It will be light and fast so be prepared! The finisher for those who have not completed the May challenge is on the prowler or for those who have a max effort attempt in 3 minutes. Enjoy.
Warm up and Mobilise
A)
Kettlebell Snatch Technique- Spend 15 minutes working the single bell snatch and double bell snatch
B)
For time:
12 Deadlifts (75% bodyweight)
12 Handstand push ups
400m Run
9 Deadlifts
9 Handstand push ups
400m Run
6 Deadlifts
6 Handstand push ups
400m Run
C)
Finisher:
May challenge or Max double unders in 3 minutes
Tuesday 17-05-2011
A cheeky triplet of exercises performed at maximum effort is today’s port of call. Weightlifting and metabolic conditioning are today’s focus. Pay close attention to the CrossFit pyramid above.
Warm up and Mobilise
A)
Back Squat
5-3-2 reps
B)
In Pairs
3 minutes with a continuously running clock
Minute 1 – Max rep Thrusters (30kg/42.5kg)
Minute 2 – Max rep KB Swings (1 Pood/1.5 Pood)
Minute 3 – Max Calorie Row
Score all efforts and post best to the board
Repeat for 3 Rounds
C)
Tabata 20:10 x 8 Sets : Burpees
Monday 16-05-2011
A new week to be excited about for everyone and lots to look forward to. Class tonight is at 6pm so make sure to get yourself here a bit earlier to mobilise and foam roll and do any extra prep before the group session.
Warm up and Mobilise
A)
On the minute every minute for 10 minutes complete 2 power cleans at 90% of your 1RM. Rest for the remainder of the minute
B)
21-15-9
Ring Dip
Box Jump (20″/24″)
Ring Row
C)
30 Overhead Weighted Sit-ups (10kg/15kg)
30 Russian Twists (10kg/15kg)
Sunday 15-05-2011
Rest day/skills day/make up a workout day/met con class with Mike at 10am
Saturday 14-05-2011
What an awesome morning down at the box with a busy class to tackle this benchmark workout. All athletes did an excellent job and credit must go to everyone for never giving up, even when times got tough! Enjoy your rest tomorrow or hit Mikes 10am Met Con class.
Warm up and Mobilise
A)
“Eva”
5 Rounds for time:
800m Run
30 KB Swings (1.5 Pood/1 Pood)
30 Pull ups
Friday 13-05-2011
Single modality strength day. Enough said.
Warm up and Mobilise
A)
Spend 10 minutes working a skill/movement that you are weak at and need to improve
B)
Overhead Squat
1-1-1-1-1-1-1
C)
Max Box Jumps in 2 minutes
Thursday 12-05-2011
Today we get a little taste of Mike “the guru” Johnson’s workout. This is a twist of the original and therefore a little faster for athletes to whip through and test themselves against. Enjoy.
Warm up and Mobilise
A)
Strength: Front Squat 3-3-3
B)
“Mini Mike”
4 Rounds for time:
500m Row
10 Eye-Level KB Swings (1.5 Pood/2 Pood)
10 Burpees
Within 5 Minutes of finishing complete 50 Unbroken Double Unders
C)
Foam Roll/Stretch
Wednesday 11-05-2011
Today we explore the wonders of the ring dip- a beautiful gymnastics movement which many of you have been working hard at in your extra time over the last few weeks so hopefully that will pay off today for those we come in. Our new clock from Rogue Fitness has arrived and is now mounted ready for action. Sha-Ting!
Warm up and Mobilise
A)
Spend 10 minutes working a skill/movement that you are currently weak at and want to improve
B)
For time:
300m Run
30 Ring Dips (scale if need with bands/fixed dip station or benches/boxes)
200m Run
20 Ring Dips
100m Run
10 Ring Dips
Within 5 minutes of finishing-
In a 5 minute window Row 1000m and in the remaining time as many reps as possible of burpees
C)
Foam Roll/Stretch
Tuesday 10-05-2011
Spealler and Khalipa went at it head to head with this WOD once so now we give it a go as well. The day starts off with some heavy deadlifts and after a de-load week last week I expect all athletes to get after this one today. Bring the fire and look forward to seeing everyone in at some point today with morning and evening WOD classes.
Warm up and Mobilise
A)
Deadlift 3-3-3
B)
1 Clean and Jerk (40kg/60kg)
1 Rounds of Cindy (5 Pull-ups-10 Push-ups-15 Air Squats)
2 Clean and Jerk
1 Round of Cindy
3 Clean and Jerk
1 Round of Cindy
All the way up to 10 Clean and Jerk
C)
Foam Roll
Monday 09-05-2011
I wanted to post this workout late on purpose today to avoid anybody out there cherry picking! We have not done this in a while so thought it would be a good test and opportunity of working a single modality day to start the week off. Work will be done in pairs so you will have added motivation and encouragement from thsoe around you.
Warm up and Mobilise
A)
Skill: Handstand Push up
4 sets x 5 reps strict with no kip (use bands/boxes to scale if needed)
B)
In pairs of similar ability complete 10 Rounds each of:
300m Row (Sprint)
Your rest is as long as it takes your partner to row their interval
Post slowest and fastest time to the board
C)
Mobility drills
Sunday 08-05-2011
Rest Day/Skills day/Make up a workout/Met Con Class @ 10am
Saturday 07-05-2011
Awesome class again this morning and what a great effort from all who attended. It is starting to become really clear now the improvements that many of you are making and this should continue to serve as serious motivation. Keep it up.
Warm up and Mobilise
A)
Skill:
Power Clean 3 x 5
B)
“The Chief”
5 x 3 Minute Max Rounds- 1 Minute rest between cycles
3 Power Cleans (42.5kg/60kg)
6 Push ups
9 Air Squats
C)
Max Calorie Row in 3 minutes
Friday 06-05-2011
Awesome atmosphere in the gym last night and a packed evening class saw athletes get after the workout with great energy. Some outstanding performances and well done to those who nailed the pistol squats!
Warm up and Mobilise
A)
For time:
100 Burpee-Pull ups
B)
Max rep box jumps in 2 minutes (24″/30″)
C)
Mobility work
Thursday 05-05-2011
Skill work starts the day off today with some more work on pistol squats. They came up at the games last year and are an awesome tool for any athlete to have in their box. We then hit a nice combo of monostructural CV and weightlifting. Lets get in and get after it ninjas.
Warm up and Mobilise
A)
Pistol Squat 3 x 6 per leg (use trx and boxes to assist)
B)
“Holy Hell”
400m Run
21 Deadlifts (75kg/45kg)
21 Wall Balls (6kg/9kg)
400m Run
15 Deadlifts
15 Wall Balls
400m Run
9 Deadlifts
9 Wall Ball
C)
Boat Shed May Challenge
Max length prowler push in 2 minutes at half bodyweight
Wednesday 04-05-2011
There was a great atmosphere in the gym yesterday with everyone getting through the doors a some point to get back into training after a long bank holiday weekend. This morning we hit a little more skill work to start off with before entering a 15 minute amrap and then some cheeky finishers.
Warm up and Mobilise
A)
Ring Dip 5 x 5 Strict (bands to assist- rest as need between efforts)
B)
AMRAP in 15 Minutes
5 Front Squats (40kg/60kg)
10 Pull ups
15 Double Unders (30 Singles)
C)
Max Rep KB Swings in 2 minutes (20kg/32kg)
Rest 1 minute
Max Rep Box Jumps in 2 minutes (20″/24″)
Record combined total reps
Tuesday 03-05-2011
Welcome back after bank holiday weekend, Its going to be fast and furious today so lets get stuck into a new week of training- this week is a download week for everyone from heavy loading to let the central nervous systems recover so we will be hitting lighter met cons for the duration of the next 7 days. Enjoy.
Warm up and Mobilise
A)
10 Minutes of “Goat” work on a skill/movement that you are weak at
B)
5 Rounds for time:
300m Run
200m Row
10 GHD Sit-ups
C)
Max Reps in 2 minutes
Lateral Burpee
Monday 02-05-2011
Today is bank holiday Monday and we are closed for business. Use this as an opportunity to have a rest day or do a 5km Run and post your time to the leader board in the gym when you are in next. Programming resumes as normal tomorrow with classes at 6:30am and 6pm.
Sunday 01-05-2011
Rest Day/Skills Day/Met Con Class
Enjoy a rest day or work on a skill/movement that you are weak at. If you fancy the Sunday Met Con class it is with Michael at 10am. We are closed on Monday so see everyone for Tuesday’s WOD.
Saturday 30-04-2011
Today we took a break from benchmark wods and tackled something new. This workout was taken from our friends at CrossFit New England and proved to be a little bit spicy. Well done to all we took it on.
Warm up and Mobilise
A)
Muscle Up Technique (working on the transition in pairs)
B)
“Saucy Little Bunny”
3 Rounds for time
30 Push ups
30 KB Swings (1 Pood/1.5 Pood)
30 Calories on the Rower
C)
1 x 400m Run AFAFP
Friday 29-04-2011
Keep it simple is the motto of the day. We start out with some skill work on 1-leg pistol squats using the assistance of boxes and trxs- then onto a 2km row for time.
Warm up and Mobilise
A)
Pistol Squat 4 x 6-8 each leg
B)
2km Row
C)
100 Double Unders or 300 Single Skips
Thursday 28-04-2011
Today we start out with some skills work on knees to elbows before hitting the final games WOD for this years sectionals. Look forward to seeing all athletes in today at some point.
Warm up and Mobilise
A)
Skill- Knees to Elbows in groups of 3 with a spotter each side of working athlete
B)
11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rest 3 minutes then
AMRAP in 7 minutes
Double Kettlebell Clean (2 x 16kg/20kg)
Knees to Elbows
2-4-6-8-10-12-14 etc of each
C)
Finishers to Choose from:
1/2 BW Prowler Push Max distance in 3 minutes
or
Max Box Jumps in 3 minutes
or
3 x 400m Runs equal work:rest
Wednesday 27-04-2001
Today athletes we go LONG!
Warm up and Mobilise
A)
Skill- Kettlebell Complex:
Single Arm Swing Right x 10
Single Arm Swing Left x 10
Alternating Swing x 10
2-Hand Eye-Level Swing x 10
3 Rounds with 60 seconds rest between each
Men- 1.5 Pood
Women- 1 Pood
B)
AMRAP in 30 Minutes
5 Ground to Overhead (1/2 Bodyweight)
10 Burpees
5 Deadlifts (at Bodyweight)
10 Push ups
5 Pull ups
250m Run
C)
Foam Roll
Tuesday 26-04-2011
Monostructural CV into weightlifting is a lovely couplet for everyone to look forward to today. We have morning and evening classes so lets get in and get some!
Warm up and Mobilise
A)
Strength- Front Squat 3-3-3
Skill- L-Sit 10 second hold
B)
Within a 3 minute window run 500m and in the remaining time do as many reps of
Barbell Cluster (Squat Clean Thruster) 35kg/55kg as possible
Rest 90 Seconds Repeat for 5 Rounds
Score is total Clusters
C)
Finisher
125m Row
250m Row
500m Row (Rest between sets is how long it took you to row the previous distance)
Monday 25-04-2011
It’s Easter Monday and therefore a special WOD is install for everyone. None other than a hero workout to mark this occasion. Enjoy.
Warm up and Mobilise
A)
Deadlift 3-3-3-3-3
B)
“JT”
21-15-9
HSPU
Ring Dip
Push Up
C)
200m Walking Lunge
Sunday 24-04-2011
Happy Easter everyone. We are closed today so either enjoy a rest day or a 5km run.
Saturday 23-04-2011
It’s benchmark day! Live the movement.
Warm up and Mobilise
A)
Snatch technique
B)
“Cindy”
AMRAP in 20 minutes
5 Pull ups
10 Push ups
15 Squats
C)
Finishers to choose from:
GHD Complex 3 x 12
1 Round 125m row 250m row 500m row equal work : rest between distances
Friday 22-04-2011
Warm up and Mobilise
A)
Clean & Jerk
1-1-1-1-1-1-1
B)
1 x 500m AFAFP
Within 2 minutes of finishing complete the De’Francos prowler relay
C)
Mobility
Thursday 21-04-2011
Things might get a little spicy today with this little beauty. Heavy thrusters start the day off and after going long at the begining of the week on the indoor rower we hit some shorter intervals today coupled with a nice gymnastics element with a twist. The rounds are not for time on purpose to allow maximum effort everytime. Get after it athletes.
Warm up and Mobilise
A)
Thruster 3-3-3-3
B)
7 Rounds (Not for time)
300m Row
10 Lateral Burpees
C)
Mobility
Wednesday 20-04-2011
Today athletes will start the day with some skill work on a “goat” of their choice. A goat is a skill or movement which you struggle with and what to get better at. Those following in house programming will then move onto a 12 minute AMRAP (As many rounds as possible) of a lovely monostructural/gymnastics/weightlifting triplet. For those involved in the CrossFit Games Open Sectionals 11.5 was announced this morning so have a trail run with someone judging you if you want or join in the main gym WOD.
Warm up and Mobilise
A)
Spend 10 minutes working on a skill of your choice for a movement that you are weak at.
B)
AMRAP in 12 Minutes
Run 200m
5 Ring Dips
10 Power Cleans (30kg/50kg)
C)
Max Prowler Push in 90 Seconds (30kg/40kg)
Or 11.5 Games WOD
AMRAP in 20 Minutes
5 Power Cleans (40kg/60kg)
10 Toes to Bar
15 Wall Balls (6kg/9kg)
Tuesday 19-04-2011
After a longer distance effort yesterday athletes hit short and sharp today! After some heavy deadlifts comes a cheeky couplet before finishing with a max effort finisher! Time to breed some ninjas….
Warm up and Mobilise
A)
Deadlift 5-5-5-5-5
B)
“Opposites Attract”
Push up
10-1
Squat Clean (35kg/60kg)
1-10
C)
Max Eye Level KB Swings in 3 minutes (1.5 Pood/2 Pood)
Monday 18-04-2011
The week starts off with some kipping pull up tekkers before a longer distance effort as athletes will get the opportunity to establish a 5km time for either a run or row according to their weakest.
Warm up and Mobilise
A)
Kipping pull up technique
B)
According to your weakest-
Establish a 5km time for either a Run or Row and post time to record board in the gym
C)
Finisher-
20% of the above distance (1000m) on the opposite element (If you ran now do a row and vis-versa) AFAFP
Sunday 17-04-2011
Rest Day/Skill or Tekkers Day/Make up a WOD that you have missed day/Met Con Class @ 10am
We resume normal programming as of tomorrow so enjoy a rest day if you want or make up a workout from the week that you have missed. Open gym is between 11-1pm
Saturday 16-04-2011
Today athletes will for the first time take on and pass through “The Boat Shed Gauntlet”. A 30 minute window of exercises which you only have to pass through once before finishing off with an AMRAP for your gauntlet score.
Enjoy!
Warm up and Mobilise
“CrossFit Boat Shed Gauntlet”
Within a 30 minute window:
Run 1 Mile
Then perform
“Isa-Grace”
30 Power Snatches (35kg/60kg)
Then
30 Clean & Jerk (35kg/60kg)
Then in the remaining time do AMRAP of “Jack”
10 Push Press (30kg/52.5kg)
10 KB Swings (1 Pood/1.5 Pood)
10 Box Jumps (20″/24″)
Your score for the Gauntlet is total rounds of “Jack”
Friday 15-04-2011
Today is simple- 100 burpee box jumps for time. Nothing more nothing less 100 exactly Time to erase those fears of burpees and box jumps so why do do it at the same time? After starting out with some handstand push ups technique athletes will embrace and share the pain together on 20″ and 24″ boxes.
Warm up and Mobilise
A)
Handstand push up 3 x 5 Strict (No kip use bands if needed- rest as need between sets)
B)
For time:
100 Burpee Box Jumps
C)
Mobility WOD
www.mobilitywod.com
Thursday 14-04-2011
Today we hit a benchmark workout with a twist- enter double helen!
After starting the day out with some strength work athletes with have the opportunity to get their teeth into a triplet combining monostructural, weightlifting and gymnastics movements all in one. Lets get after it everyone!
Warm up and Mobilise
A)
Push Jerk 5-5-5
Pull ups 3-3-3 (working a slow negative)
Supersetted
B)
“Double Helen”
6 Rounds for time:
400m Run
21 KB Swings (1 Pood/1.5 Pood)
12 Pull-ups
Wednesday 13-04-2011
Today athletes who want to have a trial run at 11.4 have the option to get a feel for how it runs and those following in house programming will continue their training alongside and help out with judging if need be. Foam rollers have arrived so if you ordered one remember to pick it up today.
Warm up and Mobilise
A)
Ring Dip technique 3 x 5 strict
B)
AMRAP 15 minutes
10 Deadlifts (70kg/100kg)
30 Double Unders
C)
GHD Sit-up 3 x 10
or
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Tuesday 12-04-2011
Warm up and Mobilise
A)
10 minutes of “Goat” work on a skill/movement that you suck at and want to improve
B)
4 Rounds for time:
10 Push ups
10 Pull ups
50 Strokes on Ergo (focus is on sound rowing technique)
C)
Finisher
6 x 100m Sprints (Running) 30 Seconds rest between each
Monday 11-04-2011
Today we hit some 1RM testing. An opportunity for athletes to see for themselves the improvements they have made in their strength. Take 3 attempts at establishing a 1 rep max for each lift. First a set of 3 reps, followed by a single rep which you know you can definitely lift and then for the final set a weight that you want to lift based off your performances on the first two sets. Get after it guys!
Warm up and Mobilise
A)
“CrossFit Total”
Back Squat 1 Rep
Shoulder Press 1 Rep
Deadlift 1 Rep
B)
In groups of 2-3 row a collective distance- each member of the team represents 1000m. Split up the distance however you like- “sharing is caring”.
Sunday 10-04-2011
Yesterdays morning crew hanging off the new rig post “Fran”
Rest-Day/Skills day/Make up a WOD from the week/Met Con Class/Prehab Class
Saturday 09-04-2011
Here is an excerpt from a CrossFit Journal article in which Coach Greg Glassman tells us the story of how “Fran,” the gal we love to hate, came to be.
“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”
In this video shot at several CrossFit 101 seminars, Coach Greg Glassman talks about the birth of one of CrossFit’s best-known and most challenging workouts: Fran.
As a young athlete, Coach believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’t replicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport.
From there, Coach invited a friend to try the workout (with similar results), and a few decades later the WOD is still challenging CrossFitters around the world.
Today athletes got the first taste of doing Fran- one of CrossFittters most feared workouts! With the new rig up and ready to use it was hard to resist not doing this awesome couplet of weightlifting and gymnastics.
It was an excellent morning down at the box and the class was packed out- well done everyone who attended!
Warm up and Mobilise
A)
Spend 15 minutes working your overhead squat and upto a heavy single rep
B)
“Fran”
21-15-9
Thruster (30kg/42.5kg)
Pull-up
C)
Optional Finishers:
Endurance- 3 x 600m Run (2 minutes rest between each effort)
Gymnastics- 4 x 10 Burpee Sprints (60 seconds between each effort)
Weightlifting- De-Francos Prowler Challenge (30kg/40kg)
Friday 08-04-2011
Prove your fitness- Establish a 5km run time, if you already have one try and better it.
Warm up and Mobilise
A)
5km run
B)
Go home, rest and recover.
Thursday 07-04-2011
Squats into running! What a classic weightlifting-monostructural couplet! It was a lovely sunny morning and with the doors wide open athletes started the day with some gymnastics tekkers before hitting the main wod. Plenty of people R’xd for this wod which is great to see more and more often these days.
Warm up and Mobilise
A)
Handstand Push-up 3 x 5
Shoot Throughs 3 x 5 (Focus is on the shoot through- no push up or dip today)
B)
21-18-15-12
Front Squat (40kg/60kg)
400m Run
C)
Max eye level KB Swings in 3 minutes (1.5 pood/2 pood)
or
3 x 300m Rows off 90 seconds rest
Wednesday 06-04-2011
Games WOD 11.3 was announced this morning so athletes who want to do a trial run through that have the option today before the real thing over the weekend. For those following regular programming we are keeping things constantly varied and learning the bulgarian bag swing today for our skill work before hitting a fast wod for time.
Warm up and Mobilise
A)
Skill- Bulgarian Bag Swings
B)
5 Rounds for time:
10 Power Cleans (50% bodyweight)
10 Ring Dips
40m Sprint
C)
GHD Complex 3 x 10-10-10
(GHD Sit up-Back Extension-Glute Ham Raise)
Tuesday 05-04-2011
Today athletes that did not enter the open sectionals had a crack at the 2nd games WOD. After starting with some skill work on double unders we moved into this light but super fast workout- tagged on was a cheeky optional finisher. Well done to everyone who nailed double unders and who R x’d the main wod.
Warm up and Mobilise
A) Skill: Spend 10 minutes working on your double unders
B)
11.2 Open Sectional
AMRAP in 15 Minutes
9 Deadlifts (45kg/70kg)
12 Hand Release Push-ups
15 Box Jumps (20″/24″)
C)
Optional Finisher:
Within 10 minutes of finishing the above
Row 1km then 1 minute rest
80m Prowler Push
Monday 04-04-2011
The start of a new week and lots for athletes to look forward to! We welcome back Michael to the coaching team and look forward to his input in sessions and helping you all. A big well done should go out to all those who attended the throwdown on Saturday morning with CrossFit Cardiff- You all did us proud and there were some great performances throughout the day. We have had the pull up rig delivered and its ready to use from Wednesday after installation is completed. Photo above of CrossFit Boat Shed members getting after it on Saturday!
Warm up and Mobilise
A) Spend 20 minutes working your Split Jerk Tekkers- Work up to a heavy single
B) 150 Burpees for time
C) Overhead Barbell Walks- 10 Lengths of the gym for time (50% of your bodyweight on the bar or more)
Sunday 03-04-2011
Rest-Day/Skills day/Make up a WOD from the week/Met Con Class/Prehab Class
Saturday 02-04-2011
Today we are heading down to CrossFit Cardiff for a local throwdown!
Individual events:
Event 1:
12 min AMRAP:
3 Handstand Push Ups
6 Pull Ups
9 Ground to Overhead (40kg/30kg)
Event 2:
In an 8 min time cap:
Run 1km
20 Burpee Box Jumps (30″/24″)
In the remaining time AMRAP (As many reps as possible) of:
Wall Balls (9kg/6kg)
Team Event:
Partition the work between team members as required:
Row 3000m
100 Thrusters (42.5kg/30kg) – Bar cannot touch the floor
100m Prowler Push
Friday 01-04-2011
Today athletes will be working on heavy singles. Get in and start lifting!
Tomorrow as an affiliate we are heading over to our friends CrossFit Cardiff for a throwdown at 9am. We will be hitting a couple of WOD’s, one of which will be a team event. Lots to look forward to as the new pull up rig got installed today!
Warm up and Mobilise
Overhead Squat 1-1-1-1-1-1-1
