Tonights Wods

Thanks to everybody who came to both classes tonight. The 6pm class was mainly tech, thanks to Christine for sharing her expert skipping skills and well done to Yvonne and her work on the concept 2.
The class then did 21-15-9
Kettlebell swings
pressups
situps.

7pm
21-15-9
Push press
Kettlebell swings
Ring jumps

We used the ring jumps as a starting point towards the ring dip, getting the class to learn how rings work and the demand they make on the shoulders and chest. The gentlemen in the photo is Johnny Hutch-he stormed the WOD in 10.24.
Great work team, thank you.

Sibling Rivalry

Cindy
20 Minutes of 5 Pull ups, 10 Press ups, 15 squats. Cindy does, to the untrained eye sound straight forward and easy-it's not-it's relentless, ok, so, no kettlebells, deadlifts, thrusters or handstand pressups-just basic movements yet still she presents a true challenge-especially in a group enviroment. We did the pullups with rings-using ring jumps for those with less upper body strength. This further demonstates the scalability of CrossFit and how it is applicable to all.
Highest number of rounds tonight was by Emma, with 20 rounds and her brother Simon with 18.

Thanks to all-a benchmark workout met, good work team.

Tonights Wod

Tonights WOD was taken directly from Crossfit.com. It was 3 different types of shoulder work
Standing Press
Push Press
Push Jerk
The difference in these is the amount of activity and momemtum introduced into the lifts. The shoulder press is a straight press-no body movement allowed, the push press allows for the body to dip-bending at the hip and knee-thus creating more force to propel the weight upwards-but the feet still stay on the floor. The push jerk is again a more powerful movement, pushing the bar upwards whilst pulling the body downwards in an explosive fashion-this allows for greater weight to be lifted and teaches the body how to move explosively-a skill transferable for many other sports.
http://www.crossfit.com

2/3 Linda

This morning we took two components of "Linda", the bench press and the deadlift and added a push press instead of the usual squat clean. We followed the norm rep range working in descending order of ten down to just one. Linda is often referred to as the "bars of death" due to the strong powerlifting/olympic weightlifting demands that it makes-as my client this morning witnessed.

LT 29.25

Grace

This morning we did Grace.

best boys time was 4.01 John

best girls time was Chrissie 4.14

Thanks to everybody-fantastic work this morning.

Tonights Wod

21-15-9

Pushpress

sit-ups

Kettlebell swings

best time 5.06

Short and sweet tonight-CF warmed up by practicing her double unders (skipping-where the rope passes under the feet twice whilst in mid-air, and DC shaved twenty seconds off her 1k time on the concept two rower-well done!

Angie

Tonight wod at the Sidney Walters centre was one of the benchmark girls workouts-Angie-slightly adapted for those unable to do the full chin up required-so we substituted ring jumps and ring pulls

100 pressups

100 situps

100 squats

50 ring jumps

50 ring pulls

great work all-top time was emma with 16.19!

And there's more

Here's the smaller room as we first got it-and after

Before and after

We're now pretty much there-new kit has been ordered and should be with us at the end of the week too.

Saturdays Wod

Firstly thanks to those who trained and put up with the "not yet finished" conditions.
We did a bit of kipping technique-everybody is getting closer to realising this target, then we did
21-15-9
Deadlifts
Overhead Squats
Rowing for calouries

Good work team-and thanks again.

What's been going on?

Work continues on the new premises on Ham rd, so far we've laid a concrete floor, built a stud wall, hung a door, built a door frame to hang the door, put in a false ceiling, painted, papered,wired plumbed, sealed roofs, had a flood, fixed a drain, built an 8ft chin bar! So really there's not much left to do...

its a fuscia thing

Our 11 o'clock class was a ladies only affair-It was based on a fight gone bad structure of 5 exercises for a minute each followed by a minutes break repeated three times.

row for calouries

kettlebell swings 8kg

sit ups

ball slams

burpees

Each rep is counted consecutively and cals from rowing added.

em scored 275

chrissie 257

thanks girls-well done!

Ladies and gentlemen

The 10 o'clock class this morning was just boys-we looked at the kipping pullup on the new custom made bar-my new guys learned the very real difference between the deadhang and kipping pullup, then we embarked upon cindy x helen

5 chins

10 pressups

15 squats

400 metres

x5

The new premises are coming along nicely and both areas should be ready by next weekend.

Today's Wod

100 Dumbell (or kettlebell) swings 20kg
100 Pressups
100 Raises on the glute ham developer
100 Sit ups

Lt's time 19.38

Bit of argey bargey

Today's Wod draws from "fight gone bad" and Crossfit Manchesters "Bit of a kerfuffle" and follows the pattern of 5 different exercises with a minutes break after the five, repeated for three rounds. The scoring for this is counted consecutively.
Row for calouries
Situps
Thrusters
Ball Slams
Kettlebell swings

DC total 290

Larry's Wod

Larry learnt how to do his first kipping pullup-most of the pullups done previously were more deadhang-good but not quite kipping. We finally got the movement of the head through the arms in the hanging position to drive the momentum of the kipping pullup-and away we went!
21-15-9
Kipping pullup
Thruster 20 kg
Press up
Swing 2o kg
16.48
good work sir!

Last night at the sidney walters

We had a little look at technique with my guys last night, focussing on form in the squat and press-up, looking at posture and range of movement too.
Then we did Tabata something else, which consists of
20 seconds work 10 rest repeated 8 times for each exercise
Squats
pressups
ring jumps
sit ups.
Good work last night guys-see you saturday!

Before and after

Premises are coming along-travelled to Crossfit Manchester on saturday and picked up the heavy rubber flooring we need-many thanks to Karl and Rachel for their hospitality, enthusiasm and free workout! (and possibly one of the worst photos of me ever!)