Bank holiday opening hours on 27th May:

10am-11am = Workout of the day class

11am-12pm = Open gym

NO EVENING CLASSES

Thursday 23-05-2013

Warm up and Mobilise

1-1-1-1-1-1-1

Clean

Notes:

-This is a heavy day, an opportunity to come in and focus on developing technique as well as lifting heavy.

-Use ascending sets after a complete warm up and only continue to add load if technique is sound.

-Clean can be any style: squat, power or split.

-Get in, make small jumps in weight and have some fun.

Coach Johnson with Brett Marshall of CrossFit Calgary. He spent 10 day’s shadowing and learning from Brett on his recent trip to Canada. (Brett was 2nd place finisher at the 2007 CrossFit Games, is the owner of CrossFit Calgary and the inventor of the butterfly pull up)

Wednesday 22-05-2013

Warm up and Mobilise

A)

For time:

Run 800m

Then 7 rounds of:

10 Burpees

20 Air squats

30 Double unders

After the 7th round

Run 800m

 Scottish Mike demonstrating the technique of foam rolling and cleaning chalk up after a wod #sweatyleopard

This is my my final blog post as Pete is back but I wanted to thank everybody for the great feedback I have had and confirming that my posts are better than Soph’s.. 1-0 wifey!

Tuesday 21-05-2013

A)

Every minute on the minute for 10 minutes

1 Deadlift

1 Hang squat clean

1 Split jerk

(50/80kg)

B)

Event 5 from 2013 Regionals:

21-15-9 reps

Deadlift (82.5/125kg)

Box Jump (24/30″)

Within the past hour team Boat Shed have just finished the final workout of the European regional and have secured themselves the title of the 13th fittest team in Europe!

They qualified as 30th in the open and went to Denmark not knowing how they would fair against some of the more well known boxes. After their performance this weekend team Boat Shed are firmly on the crossfit map!

Well done guys, everyone back home is super proud of you! Enjoy wod 9 (the after party) you deserve it.

With Mike back from Canada, normal service resumes tomorrow so alas no more Dolly Parton, Brave heart references, cricket commentary or exuberant warm ups.

Monday 20-05-2013

A)

Back squat:

Females = 5 sets x 5 reps of working sets

Males = 3 sets x 5 reps of working sets

Notes:

Week 7, we want you to continue to add 2.5kg to the bar every week. If your 5RM is still going up keep at it, if not switch it to a 3RM

B)

‘Helen’

3 rounds for time:

Run 400m

21 kettlebell swings (16kg/24kg)

12 pull ups

Notes:

Strict 12 minute time cap, scale accordingly to finish within it.

 

Day 2 update.. Team Boat Shed are bossing it! After 5 events they have now moved up to 11th in Denmarkland. An amazing effort!

For those of you who have Eurosport, there is live coverage tomorrow from 6.15pm. Tune in and see if you spot Phil’s biceps or Paolo’s teacher tan!

Sunday 19-05-2013

A)

For time complete the following in order:

100 Double unders

100 Wall balls (14lbs/20lbs)

100 Hand release press ups

Notes:

This will be retested within 6 weeks

For those who still haven’t got a rope enjoy the tuck jumps

B)

Midline:

 3 x 10 reps GHD sit ups or 3 x 20 reps ab mat sit up

3 x max effort weighted plank (15kg/20kg)

Welcome to my 1st blog post with out the prying eyes of my wonderful wife to be. I’m doing this as Soph is off sunning herself in Marbs on her hen do that isn’t a hen do. I was going to stress her and Pete out with excessive amounts of acronyms, awful spelling and punctuation but this post isn’t about me.. it’s about the awesome effort team Boat Shed put in today in Denmarkland!

They competed in 3 events today and were up against some big names in the crossfit world and finished today 12th!!! Smashed it!

Get behind them all for day 2 via Twitter or Facebook and follow our own Jeff Stelling.. Ben Griffiths for all the updates. Not sure how he is getting all this 1st hand information as he is in Birmingham at the moment!

LOL

Saturday 18-05-2013

Row 5km for time

Notes:

Come in.. get it done… Compare to last time

 

Best of luck to Team Boat Shed who are in Copenhagen right now ready to compete in the Crossfit Regionals tomorrow through to Sunday.  It is a fantastic achievement and we are all very proud of them!  To be in the top 30 of all teams in Europe is fantastic and we’re very inspired by them all!  Well done and good luck to Pete, Paolo, Phill, Ryan, Rachel, Helen, Laura & Danni.  I am celebrating by eating a chocolate bar and drinking a glass of wine for you all.  (Apologies for the good luck image, it was that or fairies or something with an Irish theme.) 

Friday 17-05-2013

A)

Front Squat

Males = 3 sets x 3 reps

Females = 5 sets x 3 reps

If your 3RM is still going up then keep adding the load!

B)

Run 6 x 400m sprints

Notes:

Rest for double the amount of time the run takes you between each sprint, e.g. if I run a 60 second 400m then I rest for 2 mins. Do not run slow, this is a sprint (which is why it does not say jog!).

Please can you bring your own stopwatch or phone to class so you can all time yourselves – this is IMPORTANT!

I am off to Spain for a few days so Dermy/The Ginger Prince/The Albino Elephant Seal (his words not mine) will be updating the blog in my absence (so any spelling/grammar errors are not my fault!).

 

Thursday 16-05-2013

A)

5-5-5-5-5 reps Bench Press (then you can begin to look as good as Arnie in the photo above)

B)

“G.I. Jane”

For time:  100 Burpee Pull Ups

Notes:

If you cannot do unassisted pull ups your scaling option will be 100 Burpee Ring Rows.  Set the rings a little higher than normal to be able to burpee beneath them.

 

Wednesday 15-05-2013

As you know Team Boat Shed are sponsored by Bear Strength.  The guys over at Bear Strength have come up with some great offers on their clothing for us, if you are interested in any items please put your name and tick what you’d like on the white board (sizes will be organised at a later date, we just need an idea of numbers for now).  Prices are as follows: Vest = £18, T Shirt – £20, Hoodie = £35 or you can get a combo of a T Shirt and Hoodie for the reduced rate of £50.  All items will be in red and as the design modelled in the photo above by Pete (Paolo will model a small vest for us when the stock arrives and his tan is up to scratch).

Warm Up & Mobilise

For 30 minutes:

On the odd minutes: 2 Squat Clean & 1 Push Jerk

On the even minutes: 20 unbroken double unders

Notes:

You choose the weight on the barbell.  Chase good form and not the weight.  We want to see a push jerk and NOT a push press.

If you’re a competitior then you must complete 30 unbroken double unders instead of 20 (you know who you are!).

If you don’t own a skipping rope complete 20 unbroken tuck jumps and then go and buy a skipping rope.

As I’m covering the blog again for Pete here is a little motivational quote from me:  The universe doesn’t give you what you ask for with your thoughts – it gives you what you demand with your actions.

 

Tuesday 14-05-2013

Warm up and Mobilise

A)

For time:

20,18,16,14,12,10,8,6,4,2 reps:

Double kettlebell swing (2 x 16kg/2 x 24kg)

5,10,15,20,25,30,35,40,45,50 reps

Calorie row

Notes:

-Perform 20 Double KB swings followed by a 5 Calorie row, then 18 Double KB swings followed by a 10 Calorie row etc….

B)

Midline:

3 rounds not for time:

3 x 10 GHD sit ups or 3 x 20 Ab mat sit up

3 x Max effort weighted plank (15kg/20kg plate)

Monday 13-05-2013

Warm up and Mobilise

A)

Back squat

Females= 5 sets x 5 reps of working sets

Males = 3 sets x 5 reps of working sets

Notes:

-Week 6, we want you to continue to add 2.5kg to the bar every week. If your 5RM is still going up keep at it, if not switch to a 3RM

B)

4 x 10 Barbell step ups (20″ box – 5 per leg, heaviest possible)

4 x 25 Banded good mornings

Rest as required between sets 

Sunday 12-05-2013

Warm up and Mobilise

In teams of 2 people complete the following:

21-15-9 reps:

Toes to bar

Thruster (30kg/42.5kg)

Then move immediately on to and complete:

21-15-9 reps:

Ground to overhead (15kg/20kg plate)

Burpee onto the plate

Then immediately move on to and complete:

1km row as a team

Notes:

-On both couplets each person has to complete the 21-15-9 reps (Partner A will do 21, then partner B will do 21 etc..)

-You will be required to work with someone of similar ability but in certain circumstances different weights will be allowed.

-You may split the distance on the rowing machine as you like, however each person must row a minimum of 500m.

Saturday 11-05-2013

Warm up and Mobilise

“Fight Gone Bad”

3 x 5 minute rounds:

Minute 1 – Wall balls (14lbs/20lbs)

Minute 2 – Sumo deadlift high pull (25kg/35kg)

Minute 3 – Box jump (20″)

Minute 4 – Push press (25kg/35kg)

Minute 5 – Row for calories

Rest 1 minute between each round

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.

Friday 10-05-2013

Warm up and Mobilise

A)

Front squat

Males- 3 sets x 3 reps

Females- 5 sets x 3 reps

Notes:

-Drop to a 3RM and continue to add load from last week

B)

3 rounds not for time:

10 Barbell behind the neck lunges (5 per leg – heaviest possible)

10 Back extension (add load if advanced)

C)

10 Rounds for time:

5 Kettlebell swings (16kg/24kg)

5 Burpees

100m Sprint

Notes:

-There is a STRICT 10 minute time cap on this workout, we want you to move your butts. 

-Can you finish it? 

How much extra time to you spend working on your mobility?

Thursday 09-05-2013

Warm up and Mobilise

“CrossFit Liverpool Gauntlet”

With a 20 minute running clock:

First Row 2000m;

In the remaining time complete an AMRAP of:

3 Squat clean thrusters (35kg/50kg)

6 Box jumps (24″/30″)

9 Pull ups

*Score is total number of rounds and reps at the 20 minute mark

Prepping for the unknown & unknowable

Wednesday 08-05-2013

Warm up and Mobilise

A)

In 20 minutes – NOT FOR TIME:

3 rounds of the following for skill development

3 Rope climbs

6 Toes to bar

9 GHD sit ups

Notes:

-This will be an opportunity for you to practice these high skill movements under the watchful eye of your coach outside of a workout. Take plenty of rest and more importantly take your time to get better at the movements.

-Your coach will take you through each movement individually before allowing you to have a go yourself.

B)

Complete as many rounds in 8 minutes:

15 Wall balls (14lbs/20lbs)

30 Double unders/60 Single unders

BRING YOUR OWN ROPE OR BE PREPARED TO GET REALLY GOOD AT TUCK JUMPS

The hook grip – don’t forget yours in today’s workout

Tuesday 07-05-2013

Warm up and Mobilise

A)

Every minute on the minute for 10 minutes:

2 Power clean

1 Push jerk

B)

Complete as many rounds in 15 minutes:

2 Wall climbs

4 Deadlift (90kg/125kg)

6 Walking lunge steps per leg

Monday 06-05-2013

Warm up and Mobilise

A)

Back squat

Females= 5 sets x 5 reps of working sets

Males = 3 sets x 5 reps of working sets

Notes:

-Week 5, we want you to continue to add 2.5kg to the bar every week. If your 5RM is still going up keep at it, if not switch to a 3RM

B)

3 Rounds for time:

10 Front squats (42.5/60kg)

10 Kettlebell swings (24kg/32kg)

400m Run

Notes:

-We want you to approach this workout as a sprint.

-You should be using weights which you can go unbroken with on all 3 rounds, if you can’t then scale the loads.

Sunday 05-05-2013

Warm up and Mobilise

In teams of 2 people complete the following tasks in any order, sharing the work as you like:

-5000m Row

-50 Strict Pull ups

-100 Overhead sit ups (10kg/15kg)

*Each task must be completed in full before moving onto the next

Saturday 04-05-2013

Warm up and Mobilise

7 rounds for time:

5 Shoulder to overhead (42.5/60kg)

10 Over the box jumps (20″/24″)

200m Run with a Medicine ball (14lbs/20lbs)

Notes:

-If at any point you drop or put down the medicine ball on the run immediately perform 10 burpees

-STOH can be any variation including shoulder press, push press, push jerk or split jerk. But remember to fully open the hips and or bring the feet back together if using the split form.

Friday 03-05-2013

Warm up and Mobilise

A)

Front squat

Males- 3 sets x 5 reps

Females- 5 sets x 5 reps

If your 5RM is still going up continue to add load from last week if not switch to a 3RM.

B)

5 rounds fot time:

5 Hang cleans (42.5kg/60kg)

5 Front squats (42.5kg/60kg)

15 Bar-facing burpees

Notes:

-Do not dump the bar between the cleans & front squats, we want you to use a weight that you can go unbroken with throughout all 5 rounds. Scale the load if you cannot do this!

Thursday 02-05-2013

Warm up and Mobilise

In 20 minutes climb the ladder as far as possible:

2 Kettlebell Clean & Jerks (per side)

2 Kettlebell Snatches (per side)

2 Kettlebell Goblet squats

20 Double unders

4 Kettlebell Clean & Jerks (per side)

4 Kettlebell Snatches (per side)

4 Kettlebell Goblet squats

20 Double unders

6 Kettlebell Clean & Jerks (per side)

6 Kettlebell Snatches (per side)

6 Kettlebell Goblet squats

20 Double unders

8 Kettlebell Clean & Jerks (per side)

8 Kettlebell Snatches (per side)

8 Kettlebell Goblet squats

20 Double unders

Notes:

-Prescribed weights for this workout are 16kg/24kg, you’re only allowed 1 kettlebell and must use the same weight for all exercises

-As far as you can go adding 2 reps to the complex every round

-20 Double unders or 40 single unders separate each round

-Remember to bring your own ropes otherwise TUCK JUMPS are your go to.

B)

Finisher:

Tabata 20:10 work to rest x 8 sets -

Prowler (box) push – heaviest weight possible

Wednesday 01-05-2013

Warm up and Mobilise

A)

For time:

30 Kettlebell swings ( 24kg/32kg)

30 Burpees

Run 800m

20 Kettlebell swings

20 Burpees

Run 800m

10 Kettlebell swings

10 Burpees

B)

Midline:

3 rounds not for time:

2 Turkish get ups per arm (Heaviest possible)

10 GHD sit ups or 20 Ab mat sit ups

Claire Wilson working on her set up

Tuesday 30-04-2013

Warm up and Mobilise

A)

For time:

Row 750m

50 Alternating pistol squats (25 per leg)

25 Handstand push ups

50 Alternating pistol squats (25 per leg)

Row 750m

OR

Row 750m

100 Air squats

50 Hand release push ups between plates (2 x 10kg/2 x 15kg)

100 Air squats

Row 750m

B)

Midline:

3 rounds not for time:

10 Knee’s to elbows

30 seconds L-sit

10 GHD back extensions

Coach Johnson demonstrating the banded russian swing

Monday 29-04-2013

Warm up and Mobilise

A)

Choose one of the following lifts and spend 10 minutes working the positions:

Snatch drills working positions 1,2 & 3

Clean drills working positions 1,2 & 3

Notes:

-Start to add load whilst still hitting the correct positions

-Position 1 = From the hip

-Position 2= From just below the knee

-Position 3= From mid shin

B)

Back squat

Females= 5 sets x 5 reps of working sets

Males = 3 sets x 5 reps of working sets

Notes:

-Week 4, we want you to continue to add 2.5kg to the bar every week. If your 5RM is still going up, keep at it.

C)

3 rounds not for time:

10 Barbell step-ups (5 per leg – heaviest possible to a 20″ box)

15 Poor man’s reverse hyper (banded up to GHD)

D)

100 Banded russian kettlebell swings (24kg/32kg – in as few sets as possible)

Viva Brazil didn’t know what had hit them on Friday night when 20 hungry CrossFitter’s turned up! Out celebrating Paul Hak’s Birthday.

Sunday 28-04-2013

Warm up and Mobilise

“Team Jackie”

In teams of 2 people complete the following:

For time:

Row 1000m

50 Thrusters (15kg/20kg)

30 Pull ups

Notes:

-Both athletes must complete the above but athlete 2 cannot begin his/her row until athlete 1 has finished and so on and so forth for the thrusters and pull ups.

-The time will begin when athlete 1 starts their row and finish when athlete 2 finishes their pull ups.

-This workout will be performed outside in the carpark with the outdoor rig.

-Stay safe, go hard and have fun!

B)

Midline:

Coaches choice

Saturday 27-04-2013

Warm up and Mobilise

Question for you:

Take a second and have a think as to how good are you overall kettlebell skills? Besides an overhead swing how well can you Russian swing, clean two heavy kettlebells, snatch or turkish get up to name a few. In my experience kettlebell work is extremely neglected by CrossFitters worldwide. Why shouldn’t you practice this skill as much as you do your mobility, Olympic lifting or gymnastics? It’s no surprise that when a workout comes up with kb snatches in or heavy kb front squats that the people who are efficient moving these odd objects are the ones who excel. Here at The Boat Shed we offer two kettlebell classes a week on a Tuesday at 7pm and a Thursday at 6pm. As coaches we would like to start seeing more of you practicing these skills outside of CrossFit workouts. We recommend at least attending two kettlebell classes a month to keep up your skills. You will benefit hugely! And on that note…

5 rounds for time:

Run 400m

10 Double kettlebell russian swings (2 x16kg/2 x 24kg)

15 Wall balls (14lbs/20lbs)

Friday 26-04-2013

Warm up and Mobilise

A)

Front squat

Males- 3 sets x 5 reps

Females- 5 sets x 5 reps

Add load from last week

B)

3 rounds not for time:

10 Barbell front rack lunges (5 per leg – heaviest possible)

10 Back extension (add load if advanced)

C)

3 rounds for time:

20 HSPU

20 Pull ups

Notes:

-If you cannot perform a HSPU you will complete 20 deficit hand release push ups in between 2 x 15kg/20kg plates. 

Paul Hak during Tuesday’s deadlift/burpee combo

Thursday 25-04-2013

Warm up and Mobilise

A)

Behind the neck (snatch grip) push press

3-3-3-3-3

Ascending sets

B)

Every minute on the minute for 20 minutes:

2 Clean & Jerk

4 Box jumps (24″/30″)

Notes:

-The load is not prescribed on purpose, it will be set on an individual basis but focus should be on executing good positions.

-Box jump height can be scaled to complete the work in the given time. 

-Once the work is complete rest until the top of the next minute comes around.

We are pleased to announce Team Boat Shed’s new sponsor Bear Strength. This South Wales clothing company will be supplying our kit for the upcoming Regionals in Denmark. They will also be offering supporters T-shirts and hoodies as can be seen for anyone who wants to purchase one. T-Shirts are £20 each and hoodies £35 or you can grab a deal of £50 for both. We look forward to a bright future working with Bear Strength.

Wednesday 24-04-2013

Warm up and Mobilise

A)

“Semi-Final of 2013′s European Master’s Raising the Bar”

For time:

10 Front squat (42.5kg/60kg)

30 Double unders

8 Front squat

40 Double unders

6 Front squat

50 Double unders

8 Front squat

40 Double unders

10 Front squat

30 Double unders

B)

Midline:

3 x Max effort weighted plank (15kg/20kg)

3 x 15 Reps weighted sit ups (5kg/10kg)

Tuesday 23-04-2013

Warm up and Mobilise

A)

Going every 3 minutes for 15 minutes (5 rounds total):

2 rounds of:

10 Deadlifts (Bodyweight)

10 Over the bar burpees

Notes:

-Scaling is recommended for those not capable of BW deadlifts for high reps, remember the goal is to complete the work with time to spare as rest. 

B)

Midline:

3 rounds not for time:

3 Turkish get ups per side (16kg/24kg)

10 Toes to bar 

Monday 22-04-2013 

Warm up and Mobilise

A)

Choose one of the following lifts and spend 10 minutes working the positions:

Snatch drills working positions 1,2 & 3

Clean drills working positions 1,2 & 3

Notes:

-This is not about load although you may add some if hitting the correct positions

-Position 1 = From the hip

-Position 2= From just below the knee

-Position 3= From mid shin

B)

Back squat

Females= 5 sets x 5 reps of working sets

Males = 3 sets x 5 reps of working sets

Notes:

-Week 3, we want you to continue to add 2.5kg to the bar every week. Ask your coach for advice if unsure or if you missed week 1.

C)

3 rounds not for time:

10 Dumbell split squats (5 per leg – heaviest possible with rear leg elevated on a bench)

15 Poor man reverse hypers (banded up to GHD)

D)

3 minute AMRAP:

Kettlebell swing (24kg/32kg)

Tomorrow’s 10am-11am class will be run outdoors in the carpark using the outside pull up rig.

Sunday 21-04-2013

Warm up and Mobilise

For total working time:

Run 800m

Then complete 10 rounds of:

5 Pull ups

10 Ground to overhead (15kg/20kg plate)

15 Air squats

After the 10th round is completed

Run 800m

Please remember we are only running an 8:30am-9:30am class because of the Kettlebell Instructors course. There will be Open gym up until 1pm.

Saturday 20-04-2013

Warm up and Mobilise

Complete as many rounds and reps as possible in 20 minutes:

20 Front rack lunges (10 per leg alternating – 20kg/30kg)

15 Ab mat sit ups/15 GHD sit ups

10 Deficit hand release push ups (2 x 10kg/2 x 15kg plates)

Notes:

-Please respect that there is a course running all day, therefore if you come in during open gym to train you will need to be quiet!

-GHDs only if you have experience with this movement, otherwise ab mats is your go to.

-If you are a female and going with a 20kg bar for the lunges NO GHOST RIDING aka DROPPING THE BARS FROM SHOULDER HEIGHT. Where I come from if you break it, you buy it.

-Go hard, stay safe and have fun.  

Friday 19-04-2013

Warm up and Mobilise

A)

Front squat

Males- 3 sets x 5 reps

Females- 5 sets x 5 reps

Add load from last week

B)

30-20-10 reps

Kettlebell snatch (16kg/24kg)

Over the box jump (20″/24″)

Notes:

-Kettlebell snatches are to be completed 15/15, 10/10, 5/5 and all reps must be completed on one arm before the change over

C)

3 rounds not for time:

10 GHD sit ups or 20 Ab mat sit ups

10 Dumbell walking lunges (5 per leg – heaviest possible)

Mike Wilson executing a turkish get up during Tuesday evening’s class.

Thursday 18-04-2013

Warm up and Mobilise

A)

30 minutes to complete:

Deadlift

3-3-3-3-3

Notes:

-Reps do not have to be touch and go

-Rest 3-5 minutes between sets

-Build up to a 3RM

B)

2 mile time trial run

Notes:

-This is an actual 2 mile run as opposed to the shortened version that some of you completed last time we posted this workout!

-Route will be on the whiteboard for you to follow.

We are pleased to announce that today we found out that Team Boat Shed placed 30th in the European Region in this years CrossFit Open and will therefore be sending a team to compete in Denmark in the middle of May!

Wednesday 17-04-2013

Warm up and Mobilise

A)

Push press

3-3-3-3-3

Notes:

-Use ascending sets to build up to a heavy (not max) set of 3. The goal is to MOVE WELL and execute the movement correctly, not let it turn into a push jerk or fail any reps.

B)

10,9,8,7,6,5,4,3,2,1 reps

Power clean (42.5kg/60kg)

Burpee

Notes:

-Complete 10 Cleans/10 Burpees, 9 Cleans/9 Burpees etc….until 1/1 of both movements have been completed.

-Burpees are standard burpees NOT over the bar.

Ask yourself: How easy would you find it to “hang out” at the bottom of an air squat?…

Tuesday 16-04-2013

Warm up and Mobilise

A)

21-15-9 reps:

Sumo deadlift high pull (42.5kg)

Thruster (42.5kg)

Notes:

-We want you to use one barbell

-There is a 10 minute time cap on this workout, scale accordingly to finish within it

B)

Midline:

3 rounds not for time (to be performed in a circuit style):

2 Turkish get ups per side (16kg/24kg)

10 Toes to bar/Knee raise

10 GHD back extensions (if advanced add weight)

Max effort weighted plank (15kg/20kg)

C)

Mobility

Having fun is a huge part of what we do!

Monday 15-04-2013

Warm up and Mobilise

A)

Choose one of the following lifts and spend 10 minutes working the positions:

Snatch drills working positions 1,2 & 3

Clean drills working positions 1,2 & 3

Notes-

-This is not about load although you may add some if hitting the correct positions

-Position 1 = From the hip

-Position 2= From just below the knee

-Position 3= From mid shin

B)

Back squat

Females= 5 sets x 5 reps of working sets

Males = 3 sets x 5 reps of working sets

Notes:

-Week 2, we want you to continue to add 2.5kg to the bar every week.  Ask your coach for advice if unsure or if you missed week 1.

C)

“Helen rows a boat”

3 Rounds for time:

Row 400m

21 Kettlebell swings (16kg/24kg)

12 Pull ups

Notes:

-There is a 12 minute time cap on this workout, scale accordingly to finish within it.

-Kettlebell swings should be as close to perfectly vertical, especially if you’re a competitor.

9am-11am = Fundamentals & Open gym 

11am-12pm = Workout of the day class

Sunday 14-04-2013

Warm up and Mobilise

“Cameron”

For time:

50 Walking lunge steps

25 Chest to bar pull ups

50 Box jumps (20″/24″)

25 Double unders

50 Back extensions

25 Ring dips

50 Kness to elbows

25 Wall balls

50 Sit ups

5 Rope climbs

Notes:

-There are scaling options across the board. Please see notes on the whiteboard if you’re coming in during open gym or speak directly to a coach if attending the class.

Coach Mike is competing tomorrow in The Raising the Bar European Masters competition at Dragon CrossFit. It is running all day from 9am. We are heading over to support him after the 10am class has finished. Good luck Mike!

Saturday 13-04-2013

Warm up and Mobilise

A)

4 sets x max effort strict pull up + max effort kipping pull up

Notes:

-We want you to perform as many strict pull ups as possible followed immediately by as many kipping pull ups without coming off the bar between the two exercises.

-Any grip allowed but full extension at the bottom of each rep and chin over the bar at the top must be achieved.

-Rest as needed between sets

B)

4 rounds:

Run 800m

Rest 3 minutes

How much time do you dedicate to mobility work?

Friday 12-04-2013

Warm up and Mobilise

A)

20 minutes to complete:

Front squat

Males- 3 sets x 3 reps

Females- 5 sets x 3 reps

Notes:

-Spend time warming up your hips, lats and thoracic to prep for a strong front rack position.

-Once warmed up we want you to work through this in the same fashion as Monday’s back squats and warm upto a weight and then perform all your working sets at this weight.

-Rest 3-5 minutes between working sets, honestly you will need it.

B)

3 rounds of:

Row 1000m

Rest 5 minutes between each round

Notes:

-Set a pace boat and focus on your technique to make each round efficient and roughly the same time.

-Your coach will spend time prior to starting this talking through rowing technique for a 1000m repeat.

-Do what you like during the 5 minutes rest, walk around and have a drink and chill out ready for the next one. 

Thursday 11-04-2013

Warm up and Mobilise

5 rounds of:

In a 4 minute window:

Run 400m

21 Kettlebell swings (24kg/32kg)

AMRAP in the remaining time- Burpees on to a plate (15kg/20kg)

Rest 3 minutes between each round

Score is total burpees across all 5 rounds added together

 

Info for the upcoming week to put in your diary:

Tuesday 9^th April – NO 7pm-8pm kettlebell class due to April fundamentals but there will be open gym from 7pm-9pm.

Thursday 11^th April- NO 7pm-8pm CrossFit class due to April fundamentals but there will be open gym from 7pm-9pm.

Saturday 13^th April- 8:30am & 10am classes are ON but NO open gym between 11am-1pm as we are heading down to Dragon CrossFit to support Coach Johnson in the “Raising the Bar” European Masters Competition. Come and support him!

Sunday 14^th April- 9am-11am April fundamentals with the Group workout of the day class being pushed back and running from 11am-12pm for this weekend only.

Thanks for your understanding

Tuesday 09-04-2013

Warm up and Mobilise

A)

7 minutes to establish a 1 rep max “strict bear complex”

The complex:

-Power clean

-Front squat

-Shoulder to overhead

-Back squat

-Shoulder to overhead

Notes:

-1 rep of each exercise must be performed without the setting down of the barbell.

-A strict form means no squat clean or thrusters from front or behind are allowed aka each movement must be performed in its own right.

-Any form of shoulder to overhead is permitted (shoulder press/push press/push jerk/split jerk)

-At the start of the 7 minutes your barbell must be empty with bumper plates either side ready to load. Collars must be locked on.

B)

3 Rounds for time:

30 Dumbell hang power snatches (15kg/20kg)

30 Hand release push ups

300m Row

Notes:

-15 reps must be performed on each arm and all must be done on one before swapping

-The “hang” is anywhere below the hip but above the knee.

Monday 08-04-2013

Warm up and Mobilise

A)

20 minutes skill work:

10 minutes of snatch drills working positions 1,2 & 3

10 minutes of clean and jerk drills working positions 1,2 & 3

Notes-

-This is not about load although you may add some if hitting the correct positions

-Position 1 = From the hip 

-Position 2= From just below the knee

-Position 3= From mid shin

B)

Back squat

Females= 5 sets x 5 reps of working sets

Males = 3 sets x 5 reps of working sets

Notes:

-Now the Open has finished we are going to enter a squat cycle.

-We want you to add 2.5kg to the bar every week so if you know your curent 5 rep max start below this with the eventual goal of increasing it at the end of the cycle. But don’t start too light…or too heavy! Ask your coach for advice if unsure.

C)

3 Rounds for time:

20 Russian kettlebell swings (24kg/32kg)

20 Overhead walking lunges (15kg/20kg plate)

Notes:

-Russian swings finish at eye level not overhead

-Focus on loading the hamstrings at the bottom of the swing

-Lunges are 10 steps per leg per round 

Sunday 07-04-2013

Warm up and Mobilise

A)

5 Rounds for time:

5 Power clean (70kg/100kg)

10 Wall balls (14lbs/20lbs)

Notes:

-Scale the load on an individual basis – it’s meant to be heavy but focus on hitting correct positions.

B)

Midline:

Choose one of the following to complete:

100 Hollow rocks

or

100 seconds L-Sit in as few sets as possible

Classes running from 8am-9am & 4pm-5pm due to Olympic weightlifting workshop

Saturday 06-04-2013

Warm up and Mobilise

For time:

Run 800m

6 Rounds of:

7 Shoulder to overhead (35kg/52.5kg)

14 Burpees across the bar

Once the 6th round is completed immediately perform:

50 Toes to bar

Notes-

-You’re welcome to come in between 9am-4pm but please respect the workshop that will be running and gather your equipment and use the pull up bars outside. Take a few mats outside with you to place under the barbell.

-Shoulder to overhead can be of any form (Shoulder press/Push press/Push jerk/Split jerk)

-Scale toes to bar accordingly (options on the whiteboard) to allow you to keep moving. 

Friday 05-04-2013

Warm up and Mobilise

The final installment of the CrossFit Game Open is upon us…

For those competing in the Open:

“13.5″

4 minute AMRAP of:
15 Thrusters (100/65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Please note if you’re attending a class and NOT participating in the Open your workout of the day will differ slightly

Hak’s pack on their recent holiday to Thailand.  Paul can be seen here on the beach where James Bond’s “Man with the Golden Gun” was filmed.

Thursday 04-04-2013

Warm up and Mobilise

A)

5 Rounds of:

Complete as many rounds and reps as possible in 3 minutes:

3 Plyo push ups

6 Box jumps (24′”/30″)

9 Deadlifts (42.5kg/60kg)

Rest 1 minute between each round

Notes:

-A plyo push ups aka a clapping push up will require the athlete to push up off the ground and clap their hands together before landing back on the ground before the next rep is performed. These of course can be scaled to a regular hand release push up.

B)

Midline:

5 Rounds (NOT FOR TIME):

4 Turkish get ups (for load- 2 per side)

10 GHD or 20 Ab mat sit ups

 

Wednesday 03-04-2013

Thoughts so far:

The excitement of the CrossFit Games Open has been in full force lately. 4 weeks of WODs down, with 1 more ahead of us. Whether you are participating officially in the Open or not, you can’t help but feel the passion every Friday that pulses around The Boat Shed. This opportunity to participate in our sport with the worldwide community comes around each year, and as CrossFit grows, so does the number of people in the Open. Each year, record participants put their names in the ring and show the world what they are capable of, what you are capable of.

Mirroring life, sometimes your performances are better, sometimes the same, and sometimes even worse. That’s why we do benchmarks, and that’s why CrossFit gives us the opportunity to do a WOD from the previous year. Are you more fit? Do you need to re-evaluate your training? Re-evaluate your nutrition?

Amidst all the excitement each week, the planning of your rest days, or thoughts strategizing your workout…..please remember a few things.

1. Remember why you do CrossFit? For some, it’s our sport, our passion. For most of us, it’s to keep life in check, to handle whatever our day may throw at us. So that we can grow old with those we love, and do what we enjoy most for a long time ahead. Maybe it’s so we can stay sane among the crazy world around us, it’s our emotional outlet. It’s our safe place where we can push ourselves and accomplish whatever we put our minds to.

2. Every accomplishment is meaningful, none is too small. We are all in this together. We all do CrossFit because we like to push ourselves, we like to work hard, and we want the best out of ourselves. We come together to support each other, to encourage, to be part of something bigger than ourselves. Whether part of the Open or not, we get to witness amazing first’s everyday. First 400m run without stopping, first rope climb, first handstand.

3. We are proud of you today, and can’t wait to see you tomorrow. Day by day, WOD by WOD, shit happens. Sometimes it’s good, sometimes it’s not. But everytime you show up and you do the work, it’s a good decision. Whether you are healthy, rehabbing, or brand spankin’ new, we are passionate about your movement, about your health, about you. We enjoy helping you build yourself up physically, emotionally and mentally. Thank you for letting us be part of it.

Warm up and Mobilise

A)

Every minute on the minute for 10 minutes:

3 Power cleans

Loads can be increased or decreased each round if desired. Dropping and regripping allowed.

B)

Then with a partner, 10 rounds EACH (alternating) for time of:

Row 200m

Burpees

-Partner 1 rows  whilst partner 2 performs as many burpees as possible, then switch.

Score total working time and total burpees for the team after 20 rounds total have been completed.

* 30 minute time cap

Laura Owen practicing her handstands in West Wales over the Easter weekend.

Tuesday 02-04-2013

Warm up and Mobilise

A)

30 minutes to complete:

Back squat

3-3-3-3-3 reps

B)

Assistance work:

3 x 10 reps Barbell walking lunge (5 per leg)

3 x 10 reps Back extension

1 x 100 Banded good morning (unbroken)

Monday 01-04-2013

Warm up and Mobilise

“Eva”

5 Rounds for time:

Run 800m

30 Kettlebell swings (24kg/32kg)

30 Pull ups

Notes:

-There is a 50 minute time cap on this workout

-This can be scaled in a number of different ways so please look at the whiteboard for these options (i.e. scaled reps, rounds or loading) Remember that a good old fashioned ego check may be required to get from this workout what we want

Sunday 31-03-2013

CLOSED

Rest day

Enjoy your Easter Sunday with friends and family.

Saturday 30-03-2013

Warm up and Mobilise

AMRAP 5 minutes:

10 Calorie row

5 Kettlebell swings (24kg/32kg)

Rest 2 minutes

AMRAP 5 minutes:

10 Burpees

5 Pull ups

Rest 2 minutes

AMRAP 5 minutes:

10 Ab mat sit ups

5 Wall balls

Rest 2 minutes

AMRAP 5 minutes:

5 Dumbell push press (15kg/20kg)

10 Jumping lunges (5 per leg)

“Adversity is your greatest professor” – Greg Evans

Friday 29-03-13

It is that time of the week again… yey 13.4!  Only one more week of the Open after this, a big well done to everyone who has taken part and joined in so far. 

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and jerk (61kg/43kg)
3 Toes-to-bar
6 Clean and jerk (61kg/43kg)
6 Toes-to-bar
9 Clean and jerk (61kg/43kg)
9 Toes-to-bar
12 Clean and jerk (61kg/43kg)
12 Toes-to-bar…. etc

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

Remember guys:  “One of the most beautiful gifts in the world is the gift of encouragement. When someone encourages you, that person helps you over a threshold you might otherwise never have crossed on your own.”

 

CrossFit be done anywhere with anything.  In this case a Turkish get up with a duck. 

Thursday 28-03-13

Great to see all the guys grunting as they did their chest presses today in the gym.

For 30 mins:

Even mins – 10 unbroken wall balls (if you are a competitior or advance it is 15 reps!) 14lbs/20lbs

Odd mins – 2 Turkish get ups (1 per arm) 16kg/24kg

Try try try and try one day you’ll hit the sky.

Wednesday 27-03-13

“CrossFit Total 2″ 

Establish a 1 rep max for the following:

Overhead Squat

Bench Press

Clean

*Please use the racks for the OHS and the bench press (your coach will go through all the technique for all lifts)

**Cleans can be any style (squat, power or split)

***15 mins will be allocated for each lift

“Everybody wants happiness, nobody wants pain.  But you can’t have a rainbow, without a little rain.”  Beautiful.

 

Easter Opening Hours! Please Note…

Friday 29th March – The gym will be closed until 4pm so no Open Gym or morning or lunchtime classes.  From 4pm to 8pm there is Open Gym plus Friday Night Lights for 13.4.

Sunday 31st March – CLOSED (gives you all day to eat your Easter eggs)

Monday 1st April – 10am WOD class & Open Gym 11am – 12pm.  CLOSED for remainder of the day with no evening classes.

Tuesday 26-03-13

Congratulations to Mike Wilson for taking his first class tonight (Monday)!  Great work  I was going to celebrate by putting an embarrassing photo of Mike from our Christmas party on here but now he’s taking classes I don’t want to face the consequences.

A)

20 min AMRAP:

Run 400m

20 Kettlebell Swings (16kg/24kg)

10 Pull ups

B)

Midline:

3 x max effort weighted plank

3 x toes to bar

Yesterday is history. Tomorrow is a mystery. Today is a gift. That’s why it’s called the present.

 

Monday 25-03-13

“When your dreams are crushed, and your hopes are hushed, just remember: the wind can’t be rushed.”

A)

Skill work: Handstand progressions

-Holds up against a wall

-Free-standing holds

-Wheel barrows

-Handstand walking

Notes:

-Expose yourself to getting inverted but stay safe and within your limits

-If you’re proficient at handstand push ups progress immediately to free-standing and handstand walking

B)

Elizabeth

21-15-9 reps of:

Squat Clean (42.5kg/60kg)

Ring Dip

- If you cannot do ring dips with minimum of a black band then please revert to deficit hand release push ups off 2 x 15kg plates for the same rep range.

 

Sunday 24-03-13

Apologies for the mistake on the wod for yesterday and letting you all think you could row instead of run (has nothing to do with the 6 hour cocktail AMRAP I’d just completed).

Don’t forget there is no 10am class today but there is Open Gym 10am – 1pm with G Mac so come in and keep him company.

Today we have a 5km Row.

This will be tested again in 8 weeks so remember to note your time!

A smile of encouragement at the right moment may act like sunlight on a closed-up flower; it may be the turning point for a struggling life.

Sat 23-03-13 

Well done to everyone who has given 13.3 a go… some awesome scores were witnessed. Please can anyone who is a competitor ensure their scores are submitted by Saturday evening at the VERY latest. 

After the trama that was 13.3 today we will hit up a little bit of strength before tackling a nice amrap…

Part 1)

3 x 10 reps push press (70% of your 1 rep max) unbroken reps. Rest 3 – 5 minutes between sets

Part 2)

20 minute AMRAP of:

4 Shoulder press (25kg/35kg)

8 Sumo deadlift high pull (25kg/35kg)

12 front squat (25kg/35kg)

200 metre row

Remember guys…..  Accept that some days you’re the pigeon, and some days you’re the statue…..

 

Friday 22-03-2013

CrossFit Games Open Workout 13.3

For those of you who took part in the Open WODs last year then lucky you!  You get the chance to do 12.4 again tomorrow.  Here it is…

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target for men and 14 lbs to 9′ target for women – Mike will be marking out new lines for us as the current targets are not at these heights)
90 Double-unders
30 Muscle-ups

-Please remember today that the 4:30pm competitors class, 6pm WOD class and 7pm Open gym sessions will be merged to allow people to be judged and have their scores validated. Whether you’re competing or not in the Open you’re welcome to join in at any point between 4:30pm-8pm.

Good luck to all competitors taking part in 13.3, sadly I can’t carry the team on this one as I’ll have to give the muscle ups a miss because of… an injury…  Here’s a quote for you to remember to keep you going during all those wall balls:  ”Life is like a flute. It may have many holes and emptiness but if you work on it carefully, it can play magical melodies.”

Just a reminder that this Sunday there will be no class at 10am but Open Gym will be available 10am-1pm for you.

Thursday 21st March 2013

Warm Up & Mobilise

 

Wednesday 20-03-2013

Warm up and Mobilise

A)

20 minutes skill work on the following:

Double unders

Rope climbs

Notes:

-Your coach will be available to give you progressions and advice on both

-If you’re already capable of double unders then within a 10 minute time cap perform “flight simulator”:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of double unders (competitive athletes must go unbroken)

-If you can already rope climb complete 1 rope climb accent going every 2 minutes for 10 minutes (total 6 accents) and focus on technique not only on the way up but also on the way back down. Do not slide down the rope! Long socks are recommended.

B)

21-15-9 reps

Wall ball (14lbs/20lbs)

Sumo deadlift high pull (30kg/42.5kg)

Notes:

-The SDHP will finish with the bar underneath the chin NOT at your chest. Please see photo above.

-Wall balls will be to a 9ft target for females and 11ft target for males unless you’re a competitive female athlete in which case you will shoot to a 11ft target (You know who you are)  

Tuesday 19-03-2013

Warm up and Mobilise

A)

3 rounds of:

Complete as many reps as possible in 3 minutes:

Minute 1- Max rep thruster (30kg/42.5kg)

Minute 2- Max rep kettlebell swing (24kg/32kg)

Minute 3- Max rep calorie row

Rest 3 minutes between each round

Notes:

-The clock will continuously run for 3 minutes therefore transitions are key for good score

-A squat clean thruster is permitted for the first rep

-Kettlebell swings are required to be perfectly vertical

-Time your own rest

-Score is total reps of each exercise at the end of the 3rd round

B)

Finisher:

Coaches choice

We are super proud to have raised over £500 on Saturday for Jack’s Will to Walk. Thank you to everyone who came in and threwdown and who kindly donated.

Monday 18-03-2013

Warm up and Mobilise

Skill work: Handstand progressions

-Holds up against a wall

-Free-standing holds

-Wheel barrows

-Handstand walking

Notes:

-Expose yourself to getting inverted but stay safe and within your limits

-If you’re proficient at handstand push ups progress immediately to free-standing and handstand walking

B)

“Barbara”

5 Rounds for total working time:

20 Pull ups

30 Hand release push ups

40 Sit ups

50 Air squats

Rest 3 minutes between each round

Notes:

-There is a 45 minute time cap on this workout including the rest

-You will be responsibile for timing your own rest

-Use an ab mat for your sit ups

-Scale pull ups accordingly

Sunday 17-03-2013

Warm up and Mobilise

3 Rounds for time:

Row 1000m

30 Hand release push ups

30 Kettlebell swings (16kg/24kg)

*30 minute time cap

Little Jack

Saturday 16-03-2013

Warm up and Mobilise

“Jack’s Will to Walk Throwdown at 2.0″

We are PROUD to be supporting this charity and any contribution we can make to help Jack’s will to walk.

Notes:

-Please arrive no later than 8am for an 8:30am start.

-Briefing and standards will be done prior to the start of each workout.

-Workouts to be announced on the day.

Please follow this link to learn more about Jack and to donate towards the cause – https://www.justgiving.com/Jacks-will-to-walk/

Please remember apart from the 6:30 morning class, the 4:30pm competitors class, 6pm WOD class and 7pm Open gym will all merge and ANYONE regardless of whether you’re signed up for the Open or not can come in and be judged through the workout. Go hard, stay safe and more importantly HAVE FUN.

Friday 15-03-2013

Warm up and Mobilise

13.2

Complete as many rounds and reps as possible in 10 minutes:

5 Shoulder to overhead (35kg/52.5kg)

10 Deadlifts (35kg/52.5kg)

15 Box jumps (20″/24″)

Brenden Black has been training with us since November 2012. He follows a 3 on 1 off work to rest schedule as we recommend and is seeing great results by coming in, hitting workouts hard and focusing on his weaknesses. Here he can be seen practicing his pistol squats in Tuesday evenings skill session prior to the workout.

Thursday 14-03-2013

Warm up and Mobilise

With a continuously running 45 minute clock:

In the first 15 minutes:

Establish a 3 rep max Back squat

In the second 15 minutes:

Establish a 2 rep max Front squat

In the final 15 minutes:

Establish a 1 rep max Overhead squat

Notes:

-Please use a rack for all three movements and spend time warming up each movement properly before attempting a max lift

Finisher:

100 reps: Banded good mornings

This Saturday 16th March we are very excited to be bringing you the 1st in-house throwdown at Boat Shed 2.0.

The gym will open at 7:30am and the first workout will start at 8:30am. Please make sure to arrive no later than 8am so the morning can flow as planned. We will be finished by 12:30pm latest. Teams and workouts will be released on the morning of the throwdown.

Wednesday 13-03-2013

Warm up and Mobilise

For 30 minutes:

On the even minutes: 2 Power Cleans (80% of your max)

On the odd minutes: 5 Ring Dips or 10 Deficit hand release push ups (2 x 10kg/15kg plates)

Notes:

-Once the work is complete you rest until the top of the next minute comes around i.e. once the work is complete, rest for the remainder of the minute.

-Power cleans DO NOT have to be touch and go. We recommend addressing the bar for each rep; applying your HOOK GRIP and setting your start position for each and every rep. Keep form clean.

-A power clean can be received anywhere above parallel

-If you cannot perform unassisted ring dips you will complete hand release push ups unless your coach advises otherwise

-Dips do not have to be unbroken.

Tuesday 12-03-2013

We welcome a better late than never Birthday workout for Mr.Gorwill. Faithful member of the morning crew we wish him a Happy belated Birthday.

Warm up and Mobilise

A)

Skill- 10 minutes to practice a movement of your choice

For those still learning the art of double under use this time to continue practice

B)

“Dai”

Complete as many rounds as possible in 20 minutes:

6 Ground to Overhead (52.5kg/70kg)

12 Pull ups

36 Double unders

Notes:

-If you’re fresh out of fundamentals x 3 single unders will be your go to for each round of the workout

-If you’ve been training at the Boat Shed for 3 months or more you will be required to perform double unders, NO EXCUSES

-Anyone entered in The Open must complete their double unders unbroken

-Scale the GTOH on an individual basis to allow continuous movement and clean form. Any kind of GTOH is permitted.

Monday 11-03-2013

Warm up and Mobilise

A)

Skill work: Handstand progressions

-Holds up against a wall

-Free-standing holds

-Wheel barrows

-Handstand walking

Notes:

-Expose yourself to getting inverted but stay safe and within your limits

-If you’re proficient at handstand push ups progress immediately to free-standing and handstand walking

B)

“Nancy”

5 Rounds for time:

Run 400m

15 Overhead squats (30kg/42.5kg)

Notes:

-Scale the OHS to allow not only full range of motion but also continuous movement i.e. don’t go with a load that will take 3 sets to complete a round of 15 reps.

-Coaches will be available for scaling advice

C)

Additional midline work

-GHD Sit ups

-Weighted planks

Please remember we are closed this Sunday 10th March and walking up Pen-y-fan for Velindre Cancer Charity – We are meeting at the gym at 8am and leaving at 8:30am in shared cars.

Sunday 10-03-2013

Warm up and Mobilise

7 mile hill walk

Get outside and do something different! Single mono-structural effort aka a piece of your fitness!

Saturday 09-03-2013

Warm up and Mobilise

A)

For time:

Row 1000m

20 Deadlifts (90kg/125kg)

100 Air squats

B)

Finisher:

Coaches choice

Friday 08-03-2013

Warm up and Mobilise

CrossFit Games Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
Snatch, 30 reps (20kg/35kg)
30 Burpees
Snatch, 30 reps (35kg/61kg)
20 Burpees
Snatch, 30 reps (45kg/75kg)
10 Burpees
Snatch, as many reps as possible (54kg/95kg)

Notes:

-Those not competing in the Open will have scaled weights to allow them to progress through the workout further and work continuously for 17 minutes. Increases between sets will be smaller and on an individual basis. Your coach will explain this to you during the group class.

-Please remember today that the 4:30pm competitors class, 6pm WOD class and 7pm Open gym sessions will be merged to allow people to be judged and have their scores validated. Whether you’re competing or not in the Open you’re welcome to join in at any point between 4:30pm-8pm.

Thursday 07-03-2013

Warm up and Mobilise

5 Rounds for time:

Run 400m

20 Kettlebell Swings (24kg/32kg)

Notes:

-Kettlebell swings are to be to perfectly vertical, use a load that allows you to do this.

-If you’re a competitor you should be taking today as a rest day in prep fpor 13.1 on Friday. Come in and have a walk through with the movements if you like and hit some mobility but do not train.

Wednesday 06-03-2013

Warm up and Mobilise

Complete as many rounds as possible in 10 minutes:

7 Hang squat clean (35kg/52.5kg)

7 Knees to Elbows

Rest 5 minutes

Complete as many rounds as possible in 10 minutes:

7 Shoulder to Overhead (35kg/52.5kg)

7 Box jumps (24″/30“)

Notes:

-Knee/leg raises may be subbed for knees to elbows but if you’re doing knees to elbows make sure they are actually knee to elbows and not knees to triceps or knees to forearms. STANDARDS.

-Scale the load as required, your goal should be to go near enough unbroken on the barbell movements for each round. If you’re having to break during rounds 1-3, it’s too heavy.

-Stay safe on the box jumps – strictly no shinning the boxes please!

Please remember that tomorrow there is NO open gym between 7pm-9pm due to March Fundamentals.

Tuesday 05-03-2013

Warm up and Mobilise

A)

25 minutes to complete:

Deadlift

3-3-3-3-3 reps

B)

25 minutes to complete:

Push Jerk

3-3-3-3-3 reps

Notes:

-We want you to use ascending sets and work up to and establish a 3 rep max for each movement.

-Due to large class size some of you may start on push jerk and then complete your deadlift sets.

-Watch this demo of the push jerk to remind yourself of the movement – http://www.youtube.com/watch?v=wt0qF-k9is8

-Ideally we would like you to work in pairs, so find a buddy and enjoy the heavy day!

Monday 04-03-2013

The Open 2013

This year we will be programming the Open workouts as our daily Workout of the day every Friday.

Between 4:30pm and 8pm every Friday will be the opportunity for everyone from The Boat Shed who is signed up for the Open to perform their workout and have their score judged and validated by qualified coaches. We are calling this “Friday Night Lights”.

The competitors class, 6pm class and evening open gym will now be merged for the next 5 weeks to provide a window of opportunity and an environment for you to perform to your best with a supportive community of your friends around you. We hope you’re as excited as we are for it! As we are not psychic and cannot predict what the workotus will be every week for the Open we apologise in advance if movements are repeated that you may have already performed in workouts earlier in the week.

If, for one reason or another, you have signed up for the Open but cannot make this time to be judged please contact one of your coaches to arrange another time for you to perform your workout. Bring on 13.1.

Warm up and Mobilise

Skill work: Handstand progressions

-Holds up against a wall

-Free-standing holds

-Wheel barrows

-Handstand walking

Notes:

-Expose yourself to getting inverted but stay safe and within your limits

-If you’re proficient at handstand push ups progress immediately to free-standing and handstand walking

B)

“Cindy”

Complete as many rounds as possible in 20 minutes:

5 Pull ups

10 Push ups

15 Air squats

or

“Mary”

Complete as many rounds as possible in 20 minutes:

5 Handstand push ups

10 Pistol squats (alternating legs)

15 Pull ups

Notes:

-You may choose either one of the two workouts to perform, if you’re a competitor you will be required to complete “Mary”.

-Use this as an opportunity to practice pull ups unassisted, even if it means fewer rounds of “Cindy”. The struggle will be good for your progression without relying on the assistance of a band all the time.

-Pistol squats are 5 per leg each round and must be alternating.

-Handstand push ups will be to 2012 Regional standard aka from the floor.

-Coaches are always available to provide advice on scaling options for individuals.

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