Bodyweight gone bad

Great to see so many people keen to train between Christmas and the New Year-and so many expected a gentle easing in after the break. I don't think so!
Actually I never really post our warm ups-they tend to be reasonably varied. I kind of follow the idea that a warm up should serve that purpose; and not serve to knacker you completely, the Gyms I trained in the U.S. have a very hardcore approach to the warm up-I think its important that you feel warmed up and ready to train-but not exhausted completely.

Today's warm up was a hundred kettlebell swings.

And so to the WOD

FGB protocol
1 minute of each of the following:squats, pressups, pullups, situps and rowing for calories
1 minute rest
3 rounds

Incidentally-this was written on the whiteboard as row 4 cals-this did not mean row for 4 calories only-try to pay attention.

Merry Christmas

Just wanted to wish you all merry Christmas and thank all of you for your support and belief in what we do, CFWS would be nothing without all of you and the dedication you've given is amazing.

Thank you all so much x

Warm down

So we were away this weekend, but popped round to the local shops for breakfast supplies Sunday evening and found a small boat outside our gym.

Now I know we haven't had any especially high tides so I can only assume this was the work of travelling fishermen too tired t0 carry their vessel any further.

Many thanks to Simon and Jason for helping return this to the beach after their WOD.

Angie 4 Cindy

We did this last on the 20th of Nov-it's useful to see how far we've come in only a month-I know that Larry pulled another 3 rounds on the last time-and pulled a callous or too. It's unfortunate but part of what we do-Paul also suffered but did bring mince pies.

AMRAP
5 pullups
5 pressups
5 situps
5 squats

for 20 minutes.

Was very pleased with today-and will miss those who I'm not seeing as well tomorrow-hope you liked your report cards and hope you have a good Christmas.

Thurs/Fri

We only opened for the am sessions on thursday so carried it over for friday-as I'd hate for some to miss out.

run 400
21 dips
run 400
15 dips
run 400
9 dips

We scaled the dips to ring jumps or negatives or used bands accordingly:)

A bit leggy mk 2

4oo m
15 ohs
15 lunges
x 5.

My blogging has been really sporadic lately-and again I apologise-I've been really busy (yeah, whatever, how long can it take to ramble on?)-but this was last wednesday!

Brutal Tuesday

5 pullups
10 thrusters
15 swings
10 rounds
ouch!

Jason

Jason here is one of our newer members and comes from an Olympic lifting background and has excellent mechanics for these movements-moving with both speed and great form.
We were setting up the bars for the deadlifting WOD and Jason, quite automatically cleaned the weight, and happened to mention he'd not done any cleans in ages-whoops!
5 squat cleans @3/4 bodyweight
10 burpees
5 rounds
11.03

Montag

Followed the WOD from the HQ yesterday-we didn't quite hit the 275 pound deadlift to do this as RX'd but kept form good and intensity high.
5 deadlifts
10 burpees
5 rounds

Friday

I like to favour olympic lifting moves towards the end of the week, not as a rule but because they are a massively compound movement but also challenging and strangely enjoyable.

Simon-not that one the other one-suggested row 400, 10 power cleans and 25 sit ups-4 rounds.

I'm really enjoying the rowing at the moment-rain, running and wet rubber floors are not a good combination and I'm very grateful to have these concept 2's.

thursday

This was an interesting WOD really-I did it with Larry at his globo, with DB's for the push press, and was surprised at how taxing the pressups were after this movement-actually I should have figured this out-but some days I'm not the sharpest of tools.
My guys did this with a barbell-loaded according to ability-I really need to get a nice set of Hampton DB's from somewhere.....hmm.

"a bit leggy"

Run 400
50 squats
4 rounds

Classic CrossFit workout-it was freezing here today-I did this on a treadmill with Larry-what a pair of wimps!

21-15-9

Bodyweight deadlifts and double unders-5.44-nice!

Nicole (in a boat)

Out came the rowers again-400m row and max rep pullups for twenty minutes-fairly nasty-but at least indoors.
Saw lots of progress in the pullup department-although poor Alex tore his hands up-sorry buddy.

Simple Simon

We've continued our work looking at weak (or should we say) less than complete opening of the hip-Muted hip function is something we often see-and can lead to less effectiveness in CrossFit movements-so what do we do?
"Poor form in the gym is caused by insufficient yelling". Coach Mark Rippetoe.

Simple Simon
15 thrusters
15 Box jumps
15 Sumo Deadlift hi pulls
5 rounds

Tech, Tech, Tech.

I spent yesterday up at Beckton teaching alongside Andrew Stemler of CrossFit London, so in order to rehearse and prepare for the Icourse, my lovely lot did lots of Tech. (Actually, this isn't unusual, often the latter half of the week will look at movements and progressions-and aim to improve upon them-even with my most gifted of athletes)
As a result we worked through the back half of the Snatch, working with the pressing snatch balance, snatch balance push press and heaving snatch balance. After this was covered in depth we worked through the entire movement, and definite improvements were made.

We had a little time to spare so we saw some KB work, a light Grace and a quick Fran.

So I've been a little slow with the

Blogging, we're busy, it's christmas (dont forget we're going out after the WODs on friday) and I would like to point out that the photos are all of Simon, this is not favourtism-so there!

Wednesday
7 ohs
7 pullups
run 170 m
7 rounds

Muted hip function

Our WOD yesterday consisted of primarily hip driven movements
Push press
Box jumps
Kettlebell swings,
it affected some more than others-which is something to work on-Squats!!