WOD 22 May 7am

Strength: overhead squat 1RM

Assistance: deadlift 3 x 12

Skill: muscle up, handstand push up and pistols

Metcon: 18 minute AMRAP of 4 muscle ups, 8 handstand push ups and 16 pistols (8 each side)

WOD 22 May 8am foundations

Strength: cleans 3-3-3-3-3

Skill: scaled handstand push ups, muscle ups and pistols

Metcon: 10 minute AMRAP of 4 muscle ups, 8 handstand push ups and 16 pistols (8 each side)

WOD 21 May (PM) since I didn’t post yesterday…

Warm up: overhead squat bottom to bottoms, clean and jerk practise and a dummy run

Strength: front squat 3-3-3-3-3 with a 2 second pause at the bottom of the squat.

Metcon: 400m run followed by 3 rounds of 5 clean and jerks (60/40) and 12 pull ups. And then another 400m run to finish.

Saturday 19th May 2012

The classes have been heaving lately so I must be doing something right. Right?

Feed back is always welcome good and bad. So don’t be shy.

Free strength and skill choice. This has been so rewarding seeing you guys hit PB’s and improving your skills.

WOD
5 minutes of Press Ups

4 minutes of Pull Ups

3 minutes of Ring Dips

2 minutes of Knees to Elbows

1 minute of Burpees

It’s a nasty collection of upper body push pull.

Brutal but beautiful

Look out for a post this weekend about a Crossfit student of mine an inspiring success story.

The sloth is an undervalued and much maligned creature. Everyone thinks its lazy, but, it hamgs way more than most crossfitters, so we though we would  rename our pull up regime, the “sloth complex”

so hang from a bar  with a wide snatch grip, pull up behind your neck ( like will smith in I am legend)

then a wide grip “normal” pull up.( by which i mean chin over the bar)

while still hanging brimg your arms in to normal pull up width, do a pull up

mix grip( position  1)

mix grip(n position 2..er, the other way round)

1 chin up

Once you go through as 1′s you then do 2 reps each exercise, aiming for 3/4.

Then it was back on to what Crossfit London does best, evaluating the olympic lifts. Tonight we looked at the “drop” in the clean, deciding that commitment and “fast elbows” were the key. get down fast ,weight on your heels, spin your elbows..er..fast.

After some useful drills, we moved onto strength, suggesting the deadlift for those naughty people who had no deadlifting that week, but leaving a free floor for those that had.

On to the wod which was a delicious 19,14,12 turkish get up and burpees:

Have a lovely weekend

A brutal Friday morning.

Barbell work

Push jerk & split jerk (one of each) working up to a heavy set of two.

“Something horrible”

Three, five minute rounds consisting of 1 minute for max reps at each station (1mins rest between rounds):

• Rope climb
• Box step up (20″ box, 2x 24kg kettlebells)
• Fake prowler push (50kg)
• Kettlebell thrusters (2x 16kg)
• Ring push ups

Particularly nasty.

With Steven’s help we have got through deadlift drills and worked upto one heavy set of 5 deadlifts.

WOD: tough one today 20min cap
21-15-9
hang power snatches (40/30kg)
pull ups
1 min rest
10-9-8-7-…-1
thrusters (40/30kg)
knees to elbows

Yes Alex elbow is that bendy part of your arm… That’s what the 3 years of Sport Science had taught me.

Results:

Well done everybody and I will see you all next Friday. Yes Friday and I will be in the best mood ever.

in  a packed agenda tonight, and building on Toms hip extension work, we threw out 3 x 3 Snatches, then 3 x 3 clean high pulls to make sure everyone got their hips in, followed by 3 x 5 Front sqats for our dedicated strength fans.

This was followed by 15  x 40kg front squats then max pull ps. amrap 12 minutes ( although the 5.30 got a 14 minute dose: sorry) p;ost rounds completed and max pull ups in comments.

Last night we let fate decide our workout!

First, we worked on our Clean Jerk 5×2 @ 80% for a while, from which we can see some massive improvements since we started dedicating some serious time to olly lifts during our Tuesday nights, what can I say…BOOM!

Back squat 3rm’s post loads people! Your writing on the board is ineligible!

Then we played Rock, paper, scissors for whether you did 4x400m row or run! Mwohahaha some of you were not happy with the outcome!

Great job tonight guys, big shout out to the entire 5:30pm class who all got the heels down drill and perfect split jerks before smashing through the C&J! I nearly had to take myself off to a flank!

a good 45 minutes of snatch drills led into a  ”30 power snatches for time” work out:

Well done all

Dumbell Chief

6 DB Power Cleans

6 Push Ups

9 Air Squats

I increased the clean reps from 3 to 6 from the original chief. This works well with dumbells.

A reward for being so awesome went like this……..

2 min max pull ups

1 min rest

2 min max sit ups

1 min rest

2 min max burpees

Nicely done team.

See you all when I am back from Australia.

P.S Anyone know a good Crossfit in Perth and or Brisbane?????

Warm up: kettlebell snatches and jerk technique

Strength: good mornings 5RM

Assistance: back squat 3 x 8

Metcon: 5 rounds of 8 jerks (50/30), 8 burpees with lateral jumps, 16 kettlebell snatches (8 each arm)