Morning class!

We're away for a week from tomorrow so I offered a morning class, which people said yes to!!
10 deadlifts (40kg)
10 box jumps
10 pressups
10 situps
as many rounds in twenty minutes
leon pulled 81/2 rounds
Simon pulled 10.
Nice work guys!

Tabata something completely different.

Tonights Wod followed Tabata protocol: 20secs work 10secs rest, 8 rounds per exercise.
Walking lunges
Ring Pulls
Sit ups
Press ups.

The image is the back print of our new shirts-long sleeved with flames up the arms!

Thrusters

Tonights Wod was a simple 5x10 process. Five sets 10 reps per set of thrusters, increasing the weight per set. The Truster is a great movement-covering a front squat moving the body upwards into an overhead press. It sounds straightforward but is far from easy and is a true test of core stabilisation.

Saturday morning 10 am

Another great day on the south coast, so we split the WOD. The guys who missed "Etta" played catch up, and the others did:
10 deadlifts
20 press ups
400m run
for five rounds.
Good effort by everyone this morning-nice to have Matt back too!

The new girl

"Etta"
21-15-9
Push press @40kg (scaled as applicable)
Pull ups
Box Jumps

This is a new one for us, and thankfully well received, in fact She Rocks!

It was also James' birthday-and he got his first kipping pull up-Happy birthday mate!

St Georges WOD

Rob came over from Fareham again yesterday in these very special shorts!
Also he put in what I can say is the best performance of "The Sisters" I've ever seen
The Sisters
Max rep 30kg push press
Max rep kipping pullups
Max rep pressups
for five rounds (not timed)
1st round
27/25/23
2nd
18/19/10
3rd
10/15/12
4th
12/14/11
5th
11/12/12
totals
78 push press, pullups 85, pressups 68.

The cruncher with this WOD is the final stage, no hesitation or pauses with the pressups or the round ends.
Well done that Marine!

Running Cindy

The weather here was fantastic yesterday so we put it into our WOD
"Running Cindy"
5 pullups
10 pressups
15 squats
100 (ish) metre dash.
Great work by my newbies Emily and Rowan-welcome aboard!
The firebreather pulling handstands after this work out is Emma Law-wowzers!

tonights wod

We kept it simple tonight-bit of tech on the chins and handstands and 5x5 bench. It was a good session, everybody pulled new personal bests too. Thanks team.

Michael

We did Micheal yesterday, it consists of three 800 metre sprints and 50 sit ups and 50 back extensions in between each run-we scaled it a bit for some-most did it as RX'd. Best time was Stephen with 18.10. Good job!

Nancy Boys

Last night WOD was Nancy (overhead squats x15 and 400 sprints x 5 ) rex'd weight on this was 95 pounds-we scaled it back a bit and it still proved a very useful lesson in control of weight overhead and core control.

1.21 Gigawatts!

http://en.wikipedia.org/wiki/Power_%28physics%29

The above link is the Wikipedia definition of power, stating that Power equals Work divided by Time. Therefore power is increased by the amount of work (in our case exercise, whether its bodyweight, or moving an object whether a kettlebell, medicine ball, barbell etc) and the time taken to perform the action, still using correct form, through the range of movement or distance demanded.
From correlating the data that our athletes provide us with,from their scoring, we can ascertain improvements from these times. This allows us to chart an increase in their performance.

I think I'm watching the Big Bang theory too much!

Last nights WOD
Fight gone bad protocol
5 mins work 1 minute rest three rounds
Box Jumps
Press ups
Ring Jumps
Sit ups
Big tyre burpees.

Nasty John.

Tonights 6 pm class drew from Nasty Girls but without the muscle up-we swapped that for ring dips
The wod
5 power cleans
7 ring dips
50 squats
x3.

The 7pm session was
21/15/9 reps of
Chin ups
Push press
Sit ups
Pressups.

All good!
http://media.crossfit.com/cf-video/051204.mov

Tech, Tabata and pb's

We had a busy morning this morning, couple of my guy's needed a little bit of tech work in relation to their Kettlebell swings. It's important to look at the squat technique when doing this Kettlebell exercise as the squat is a highly motive force in the swings so it's vital to ensure that the hip flexors are firing properly. We reinforced the tech work with tabata (20 seconds work 10 seconds rest repeated for 8 sets) to ensure this was properly learnt.
The ten o'clock class was geared towards strength training, my guys got new personal best in their deadlifts-James, above with a deadlift of 135kilo (thats over 300 pounds!) Excellent work. Also a special mention to Andy who got his Kipping pullup today-in his third session with us-Amazing!

Thursday's wod

Thursday nights wod was 100 sit ups 100 press ups 100 good mornings and 100 swings-no crunches!
Good work by all, nice to have Rob travel from Fareham again, sorry about that clown business!

Progress.

The dramatic results that CrossFit delivers never fails to impress me.The gentleman in the photo above, joined us three weeks,ago and trains with me three times a week and follows the Zone diet, he's very much a new client yet his skill, ability and performance have made amazing leaps in just this short time. He's proud of the fact that in this time he has also lost a stone in weight!! Fantastic work Leon-well done mate
Zone Living - Welcome to the Zone!

5,6,7,8.

Tonights Wod
5 deadlifts
6 sit ups
7 pressups
8 burpees
as many rounds as possible in fifteen minutes
top scores were Emma and Paul, both pulled 12 rounds. It was a good effort by all, and I'm really begining to see improvements in all my athletes too.

Freedom of choice

Tonights WOD was clients choice-in the gym we have a list (as I often call it "the menu") and let my guys pick what they wanted to do tonight. They choose Cindy (5 pullups, 10 pressups, 15 squats for 20 minutes) which as first sounds reasonable-it is as they say a learning curve. They got twelve rounds each-very respectable.

The first rule of...

The early class this morning did what I call "the big four" 21-15 9 of press ups, sit ups, squats and chin ups. I was joined by Amy and her mum Yvonne, both very new to Crossfit-yet both very able to do this WOD due to the scalability of our workouts. By altering range of movement, giving assitance by varing degrees, both did a great job. If you're wondering how you do assisted chin ups-look at Iron Woody bands, great for helping with this exercise as we build up to kipping.

The ten o'clock WOD stemed from a conversation I had with Colm O'Reilly who queried the need for a bench in our small gym. I asked how CrossFit Ireland do benchmark workouts like Lynne (look it up) and they replace the bench press with a pressup, yet enforce the rule that they dont allow any rest or hesitation in the press up-doing so represents a "fail" and the round stops.
The WOD
Max reps on a 30kg push press, immediately followed by max reps on chin ups (with Iron Woody bands) followed immediately by pressups for five rounds. As much time as needed was taken between rounds for recovery.
The workout tested the upper body strength of the class and yet also improved the "feel" of kipping chin ups. 'nuff said.

Putting this on my things to do list

Found this on Strength Mill-I think you could file it under under "upper body strength"

No Mercy!

We had another mash up tonight-Yvonne (my favourite deadlifter) did 400 m rows 12 swing and 12 ring pulls X 3. The boys did 21-15-9 of power cleans, Kettlebell swings and press ups with a 400m run inbetween each set. It was not nice.
Proud of you all tonight-thanks team.
P.S special thanks to Rob who travelled from Fareham for the beginners/tech class-he exacted his squat and deadlift techniques as well as getting his kipping pullups and his first ring muscle ups-great work mate.

Tuesday's fry up!

Last night we again looked at the "FGB principle" ie taking the five minutes work, one minutes rest and repeating this three times
So it was a minute of
Box jumps
Sit ups
Good mornings
Sumo deadlift hi pulls (16kg Kettlebell)
Burpees.
then a minute rest, repeated three times.
Scores were good and glad to see them getting better-nice to have Steve back too after his fairly horrible rugby injury-extreme sports eek!!

a little light lifting

When people first come to CrossFit .com they often watch the videos-such as the link from this months "Muscle and Fitness" magazine-http://media.crossfit.com/cf-video/MuscleAndFitnessPresentsCrossFit.wmv
but it doesn't really give the whole picture. It's also important to build skill and technique-not just to rampage through the workouts with as much intensity as you can generate (although that is fun!)
Which brings us to last night's workout
5 x 5 Shoulder press
5 x 5 Push press
To get more of a picture of what this means have a look at this excellent lecture from Coach Mark Rippetoe
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv
and this one too.
http://media.crossfit.com/cf-video/SPPPPJ155.wmv