Happy Boxing day

Turkey Run

5 miles for time

Xmas Day

bench mark

150 burpees for time

Mobility - Hip mobility

Met con - 15 min AMRAP
9 deadlifts 70/45
12 push ups
15 box jumps

Skill - Wall balls

3 x 10 @30/20

4 x 25 @20/14

Mobility - Key focus on todays WOD is over head position so spend time on lats, the more mobile you are the more reps you do the harder the WOD becomes.

Metcon - 7 min Ladder
3 thruster
3 CTB

>3 reps each round

Oly - 20 RM Power clean - looking around 50-70%,

Strength - 3 x 2 Front Squat across -  pick a heavy load

Met-con - Team WOD

5 rounds
200m Run
25 push ups

Skill - CTB ladder
1, 2, 3 etc 10

if you fail complete 60 reps

Strength - Deadlift
1 rm

Make it happen

Oly - Hang clean

build to a heavy single

or

Endurance - if you wanna work engine over lifting

Row - 30 min time cap
30 sec on 30 sec off

Mobility - get a foam roller into Lats, use the wall to open hips and stretch quads

Met-con - Isabel
30 x snatch

Have a plan and stick with it 2nd half is when it hits you

Strength - 1 rm Press

mobilise in-between lifts to recover from Isabel

Mobility - Barbell into front of shoulder work internal range, hip mobility

Met-con - 7 min ladder
3,6,9,12, etc
thrusters
burpee

Skill - 10 min EMOM
odd - 50 Double unders (unbroken)
even - 30 sec plank hold

Endurance - this is a must do

Row - 10 x 250m

Mobility - spend time looking at your Ankles and hips will post extra mobility focus for you guys

Met-con - 3 rounds
500m Run
21 Wall Ball
12 TTB

Oly - 1RM Snatch

Prob wanna start about 50% of previous 1RM 5-7 lifts

Strength - 1RM Back Squat

yet again start heavy get up to your previous weight quick then rest longer before your heavy last 3

If you dont have your own rope yet buy one or ask santa as you will be doing a lot of double under practice

Metcon - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Jerk 70/50
2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20
Pull ups

Skill - 300 double unders
20 vups every time you break

Strength - 10 x 3 Back squat

Oly tech - Clean and Jerk drills

building for better mechanics

Met con - 4 rft

10 SDHP 50/37.5

10 TTB 

10 push press 

10 Hang power snatch 

Strength - 1 RM Back squat 

what a good pull from the floor looks like

Metcon - 4 RFT
5 Power clean 70/50
200m run

Skill - kipping and bounding

- for time
60 pull ups

we will be using these times as bench marks

- For time
60 box jumps

we will be using as bench mark

Please post your scores in comments

New programming

Please post your scores on here and give feedback so I can program to your needs also acts as a diary for when we repeat movements or wods

Metcon - 5 min AMRAP
10 burpee
15 thrusters 40/30
20 C2B

Oly - 1 RM hang snatch

Strength - 1 RM OH Squat

Team Wod will be a fun one tomorrow 

Strength - Deadlift
3 x 10

Gymnastic - DHSPU
5 x 5

WOD - 15 min AMRAP
12 Deadlift
10 hang power cleans
8 STOH
1 rope climb  

midline - 3 min plank

Programming Philosophy

Whilst playing rugby at a high level and gaining a degree in Sport Studies, I have since completed several other qualifications in strength and conditioning and various CrossFit courses.

However, my communication skills on programming aren’t the best; so here it goes.

After gaining some feedback from members and watching how classes run these past 4 years, I thought it would be best to give you an insight into the head of coach FON.

As we all know and love CrossFit, it tests our strengths and weaknesses and makes you want to come back for more. We have all been there, looking for that extra 5-10kg PB on our lifts because it makes us feel like we are getting better. But, have we ever thought that a PB has come from an increase in mobility or the ability to squat or press efficiently… that has lead to the increase in a 1rm snatch or clean & jerk.

Past 6 months

Since the last open WODs back in march I have made it my mission to increase basic strength through programming strength on Monday, Wednesday and Fridays. I have also tried to program in gymnastic strength work on Monday, Tuesday, Wednesday and Fridays to enable a higher amount of reps during WODs through the help of kipping. With the endurance classes on Tuesday and Thursday those that want do well in CrossFit needed to build work capacity, that comes from hours spent building an engine to move for a set amount of time and work outside you’re comfort zone.

Those of you who struggle with gymnastic based movements like Pull ups, HSPU, dips and TTB have had a gymnastic class there to improve such skills.

3 Headed Monster within CrossFit  

When looking at yourself ask your self this; if I was a three-headed monster would all three of my heads be the same size?

The conditioning head – Fitness is a measurement of work capacity, the ability to move any load for a set duration of time i.e. 4-20mins.

The skill head – No matter how strong or fit you are, can you perform high volume of unbroken reps of the following – Muscle ups, pull ups, CTB, ring dips, HSPU, double unders?

The Strength head – Assuming you have a good work capacity and a good skill set, you’ll do well at competitions through having a good 1RM. But remember, you need to get to there first!

If we now add 2 more aspects of fitness to our monster and say you need;

Mobility – Enables you to move efficiently and fast with minimal risk of injury, thus allowing for an increase in volume. But it’s down to YOU

Mental grit – This is developed everyday just by turning up, your beating that choice to go home and chill and avoid a movement that you hate.

Instead you are choosing to develop a poor skill, increase mobility and become a better person.

Now look back on the past 6 months and think to yourself; have I followed the white board, could I have done more mobility, could I have focused on getting lower in squat and moving better? If so, would I be a better athlete now.

I ask myself this question after every qualifier I do and the answer is always the same. Stop working on strength and develop my engine and skill set.

All that being said we are now going into a new phase come January.

December is a tough month to make changes with Christmas parties etc but I will give you a feel for it over the next few weeks.

The new phase will look something like this below:

Monday –    Metcon

              Olympic Lifting (heavy)

              Strength

Tuesday -    Metcon

              Skill

Wednesday - Metcon

              Strength

Thursday -   Olympic Lifting Technique

              Recovery

Friday -      Metcon

              Skill

              Strength

Saturday -   Team Metcon

              Olympic Lifting (heavy)

Gymnastic classes will no longer run, with the coaching in class taking over on skilled movements/gymnastics.

Endurance will still be posted for those that want to carry on working their engine.

Break down on the above meanings;

Met-con – Development of our engine is the number 1 goal for everyone. Met-cons will always come first, but will now start earlier to allow for coaching on skills, Oly and strength movements. Due to the nature of the competitions, we are tested on met-cons not 1RM.

Olympic Lifting - You’ll see heavy and technique, that’ll be the focus on that particular day. Both are just as important as one another, with focus on safety of the lift against 1RM.

Strength – You don’t need to be super strong to compete and do well in competitions. I’ve learnt this the hard way… Most events have moderate load, so improving strength at the loss of fitness isn’t a good idea.

Skill – Developing particular movements is key; box jumps, pull ups, double unders, muscle ups and TTB. These always come up in competitions, but they also help to improve general fitness.

Volume Vs Intensity – To improve focus on intensity and quality of training, rather than increasing volume to decrease the quality of movements, which builds bad muscle memory.  

Oly - Snatch complex

Power snatch + snatch

Endurance

Row - 800m repeats rest 2 min

strength - Press
3 x 10

gymnastics - ring dips
5 x 5 weighted

WOD - Partner wod

15 - 12 - 9
box facing burpee box jumps overs
200m run
- then partner runs
12 - 9 - 6
box facing burpee box jumps overs
200m run
- then partner runs
9 - 6 - 3
box facing burpee box jumps overs
200m run
- then partner runs

Oly - Power snatch
5 x 5 - same weight from last week

cleans
5 x 5 - same weight from last week

WOD - TABATA

8 rounds 

20 sec work 10 sec rest 

Pull Ups 

Push ups 

Sit ups 

Squats
Endurance

Row - 4 x 1000m

Gymnastic strength - pull ups
5 x 5

Rope climbs
3 x 5

Squat endurance - back squats
5 x 10 reps

WOD - 8 min AMRAP
5 STOH
10 burpees
20 grasshoppers

With people doing there final qualifiers please perform the below warm up, be aware of people being filmed also when entering the gym. Thank you

Warm Up - 3 rounds (not for time)

15 push ups
15 sit ups
15 back extensions
15 squats
15 lunges per leg

10 mins Mobility

WOD - 4 rounds
50 lunges
30 hollow rocks
20 thrusters
10 down ups

Extras - 3 rounds
10 Pull ups

Strength - Deadlifts
5 x 5 + 2.5kg

strength - 20 RM bench press

OLY - barbell complex

5 x deadlift
5 x hang clean
5 x STOH
5 x Front squat

midline - 3 min hollow hold

Endurance

10 x 250 row, 2 min rest

Oly - Power Snatch
3 x 5

Cleans
3 x 5

WOD - 3 Rounds
10 OH squats
20 burpees

Gymnastic -  5 x 3 weighted dips

Strength - Press
5 x 5 +2.5kg

WOD - 20 min AMRAP

5 SDHP
10 Push ups
15 Air squats

Gymnastics - 5 rounds
10 K2E
10 TTB
10 Wippers

Endurance -

Row - 10 x 250m

Strength - Back Squat
5 x 5 +2.5kg

Gymnastic - 5 rounds (strict)
10 HSPU
10 Pull ups

WOD -  2 min AMRAP
10 Power Snatch
ME Double unders
rest 2 mins
3 min AMRAP
20 STOH
ME double unders
rest 2 mins
4 min AMRAP
30 Power cleans
ME Double unders
rest 2 min
5 min AMRAP
40 deadlifts
ME double unders

Come rain or shine we run

Strength - Deadlift
5 x 5 +2.5kg

Gymnastics - 3 rounds
10 pistols e/l

WOD - 20 min AMRAP
20 Back squats
30 HSPU
500m Run
1 Rope climb

Extras - 4 rounds
25 Hollow Rocks

Oly extras - Power clean and push jerk

8x1 pick a weight

Oly - Snatch

Hang power snatch
Power snatch


10 min EMOM

1 x complex

Endurance

Row - 4 x 1000m rest 3min

Come rain or shine we are running been to long come dressed for what ever the weather throws at you

Strength - Press
5 x 5 +2.5kg

Gymnastics - 3 x ME CTB

3 x 5 Muscle ups


WOD - 4 rounds
500m Run
50 Air squats

Oly - Power snatch
3 x 5 heavier than last week

Power clean & jerk
3 x 5

Gymnastic  - 5 min EMOM
10 TTB

WOD - for time
50-40-30-20-10
KB Snatch
double unders

Endurance

20 min AMRAP
row 500m
20 burpee over rower

Will this face appear again 

You should all be entered into the athlete games as a test of your individual fitness levels 

Strength - Back Squats
5 x 5 @75% +2.5kg

WOD - For time

16 DHSPU
11 cleans @80%1rm
19 Pistols E/L
79 push ups

Gymnastics - 30 pull ups
3 x Max Effort Muscle ups

100 burpees over rowing machine

Strength - deadlift 

5 x 5 @75%

Gymnastics - 3 x 10 K2E 

3 x 10 TTB

3 x 10 Vups 

WOD - AMRAP 18 mins:
11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups

rest for 1 full minute on 11 minutes.

We Will Remember Them…

Big thanks for all my Birthday wishes

Extra oly - Snatch
5 x 5 Power snatch

5 x 5 power clean

Oly - Jerk complex

BTH push jerk
left foot jerk
Right foot jerk

EMOM

1 x clean + 2 alt leg jerks

Endurance -

Row - 20 min emom
odd - 15/10 cal row
even - 10-15 TTB

I have a feeling I'm gonna be feeling like this today 

Strength - Press
5 x 5 @75% +2.5kg

Gymnastics - 3 x 10 strict TTB
3 x 10 strict K2E

Todays WOD comes from GI Joe

WOD - 30 min AMRAP

12 lunges front rack
11 thrusters
19 burpees over bar
84 Double unders

throw back tuesday

Endurance - 20 min AMRAP
Row  1km
11 DHSPU

OLY - Power Clean
3 x 5

Power Snatch
3 x  5

WOD - For time
50-40-30-20-10
Arm haulers
Sit ups

Chatty heres your challenge

Strength - Back Squat
5 x 5 @75% + 2.5kg

Gymnastics - Ring Drills
3 x 5 skin the cat
3 x 10 ring push ups
3 x 10 ring rows

WOD - For time
9 - 7 - 5
Clean and jerk
L-sit Muscle up

Extras - 3 rounds
3 min Hollow Hold

WOD - For time

100 Wall Balls
100 TTB
100 Burpees
100 CTB

Extras - 3 min Superman hold

A break down of how a snatch should look at each stage of the lift 

OLY - Snatch complex

Snatch 

hang snatch 

OH Squat 

Then 

10 min EMOM of complex 

Endurance 

20 min AMRAP

Row - 250m 

10 HSPU

action shot 

Strength - Press
5 x 5 @ 75% 1RM

Gymnastics - 10 min EMOM
odd - 10 TTB
even - 10 pistols alt leg

WOD - 5 rounds
11 burpee to plate
19 Bumper GTOH
80 sec plank hold

WOD - 10 rounds
3 HSPU
6 deadlifts
12 Pull ups
24 squats

Gymnastic - ME ring dips

Endurance

15 min AMRAP
250m Row
10 Dips

Big big thanks to everyone that took part in Saturdays in house comp, so many mixed abilities taking part which was great to see. Lots of PBs being smashed on the clean WOD just shows how far you have come and when put under pressure you lift more. You should all be really happy with your performances and those that helped out with judging now know how hard it is to say "No Rep" lol

Keep up the good work and keep pushing gang you've all come so far

WOD - For time
9 - 7 - 5 - 3
Snatch
50 Double unders

Gymnastic - 3 rounds
1 min Max effort pull ups
1 min Rest

Strength - Back squat
5 x 5 @ 75% new 1RM if not find a 1rm

Enjoy a chilled day and mobilise

WOD - Team WOD
In a 15 min window
turkish get up for max load
(both arms count as a rep)
then for time
2000m Row

Extras - work on some skills and drills

OLY - Snatch complex

Power Snatch
Snatch balance
Oh squat

then Clean complex

Power clean
hang clean
front squat

Endurance

Row - 4 x 1000m, 3 min rest

strength - find a 1RM pull up

gymnastics - max effort ring dips (2 attempts)

WOD - 3 rounds
10 cleans
15 burpees over bar
20 TTB

extras - 3 min superman hold

WOD - CrossFit Totals

Press
Squat
Deadlift

Gymnastics - ME Pull ups

Endurance

Rowing - 5km ma effort

happy monday

Great work last night gang, smash the WOD time to prep

We will be retesting our CrossFit totals tomorrow, so chill work some gymnastic tekkers.

WOD - For Time
1000m Row
50 DB Snatch alt arm
30 push ups

Gymnastic - 3 min plank every time you break 5 strict HSPU

Strength - rest until tomorrow, mobilise and work basic movements to decrease mobility issues esp over head

Strength - Deadlift
5 x 5 @80%

WOD - Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squats

3 min rest

Gymnastic - 30 Muscle ups

Work your endurance

Oly - Cleans

Pause cleans

then 10 min EMOM

1 x clean

Endurance
10 min AMRAP
Row - 150m
30 sec hollow hold

Strength - Push Press
5 x 5 @80%

Gymnastic - 3 min HS Hold

WOD - Steves Bday WOD
30 min AMRAP
200 Double unders
100 air squats
50 TTB
25 SHSPU

Midline -  3 min Plank