Bank holiday run

For time

Run 5km

post your scores in the comment section

Ledesma

20 min AMRAP

5 DHSPU
10 TTB
15 medicine ball cleans

Notice how the above image shows how muscle ups are built around a strong hollow hold 

Ring muscle ups

Bar muscle ups 

- we will show lots of progressions to build that transition strength 

Building towards SID

Sometimes you just have to go long, build an engine so that when you hit WODs you can do what you enjoy the most 

I have started to add in Squat therapy as extras to build some consistency with your squats to improve your mechanics this should be done before the WOD, for most of you its not weight holding you back its more how you move thats stopped your progress.

A - Squat therapy

10 mins build a better squat, goal is to hit 50 squats with toes on the wall by the end of the month

B - Team Cardio

Row 10km

rotate every 250 meters

With it being a bank holiday weekend we will only be open on Saturday for the 930 and 11 Oly class and we will be closed Monday. Get out and enjoy weekend if you wanna train Ill post a wod for you to post scores :)

A - 15 min Squat therapy
this is now a must for all of you

B - Partner WOD
20 min AMRAP

5 HSPU
10 hang power clean
15 Squats

C- Pull up program (advanced and beginner)
I want you all to follow a month of the pull up program to build stronger shoulders

Fran

Above you hear about the story of FRAN and what it means to us CrossFitters, some of you will look at this work out and think what is all the fuss about and some will be scared. 

Like all CrossFit work outs Fran is no different it is high intensity, this should take no longer than 5  mins to complete if it does you scaled to hard and didn't receive the stimulus required considering some athletes have posted times of 2:05 

FRAN

21-15-9

THRUSTERS 

PULL UP 

  
Flt Lt Egging flew on the right hand outside of the Diamond Nine formation

 

Todays work out as promised is named after Flt Lt Egging as his position in the Diamond was flight number 4 as a mark of respect we are gonna perform a wod with the number 4 as are rep increase for the ladder. 

 - "Egging"  wod

- 100 double unders 

- 10 min Ladder 
4 Curtis P @ 60kg
4 Burpees

add 4 reps each round, total number of reps is your score 

Remember we need to build control of our own body before we can control external load 

More gymnastic skills and drills for all levels to help build a stronger midline, 

Hollow Hold 

Superman hold  

T2B

K2E

We will be working strict and kipping then building complexes to help build strength and skill on the bar 

- Snatch Balance

3 x 5 - across

- Hang Snatch

2 x 2  across

- Snatch
1x1

Please remember to look at your basic movements you struggle with and think about why you struggle with them before increasing volume on the more complex movements, you'll get stronger quicker this way. Spend time working on your Air squat and press and your olympic lifts will go up

Todays WOD is very gymnastic based but with plenty of scaled options

For time

Cash in - 5 rope climbs

then

5 rounds

10m HS walk
10 burpees
20 Pistols alt

Skill - 50 TTB for time

working in partners will bring the best out of you and make you push that much harder

Team Karen

300 Wall balls
EMOM - 5 power snatch

1 partner must perform 5 power snatches before you can start WB

Team SID please be at box for 8:45 as we will be hitting Qual 1 at 9, we will also be filming this weekend so please bring iPads and phones to film, if you can't make it please email or if you can't get in till later so I can plan pairs

Danny

20 min AMRAP

30 Box jumps
20 Push press
30 Pull ups

Remember
Learning superior core control safeguards your lower back, teaches great posture, and makes you stronger

I think a few of you are forgetting how important the Gymnastic class is to your lifting and met-cons those not showing up aren't improving as fast as those that turn up week in week out

Gymnastic drills

Pull ups - strict, kipping and CTB

Rope Climbs - L-sit, legless and feet

We will work on developing these skills through putting those that can do the movements through some complexes specific to you as an individual so that you get a work out whilst improving your skills

- Team Row

5 rounds each

250m Row
15 burpees

- for time
50 ring dip

Those doing SID please make sure your hear Saturday we are gonna have another trial run of the WOD before 930 class Saturday, if you can't make it due to work please let me know.

- 10 min EMOM
2 x clean and jerk

- Find a 2 RM
Front squat

- Find a 2 RM
Split jerk

Tabata

8 rounds
20 sec work, 10 sec rest

- Power Snatch
- HSPU
- TTB
- OHS

Skill - For time
50 Pull Ups
or
Pull up program

Building a community that celebrates together but also pushes each other 

We have Matt joining us for his stag weekend and just like birthdays Ive been asked to create a Stag WOD by his best man Joel who has been to train with us before.

wedding date - 5th sept 2015

21 min AMRAP
in partners

partner 1 will do the following
5 thrusters
9 TTB
15 box jumps

whilst partner 2
runs 400m (bottom corner and back)

Gymnastics Progressions

Muscle ups

Rings and Bar

with accessory work

Skill day

5 min AMRAP
Cindy
5 pull ups
10 push ups
15 squats
rest 3 mins

10 min time cap
Annie
50 - 40 - 30 - 20 - 10
double unders
sit ups
rest 3 min

5 min AMRAP
Cindy
5 pull ups
10 push ups
15 sit ups

Team WODs are a great way to push each other, make sure you get behind your team

Team WOD

For time in pairs complete the following:


42-36-30-24-18

Ground to Overhead 40/30kg

Burpees over bar

Must tag partner after every transition

Skills - HS walk practice

Rich Froning failing a clean in the best position rather than at the top focus on getting under the bar today

- Cleans
7 x 2 - heavy double

- Front squat
5 x 5

- Jerk
5 x 3