Harvester of Sorrow

Had a visit from Chet today from http://www.funckey.co.uk and we did
21-15-9
Deadlifts
Burpee to box jump
Ring dips

The burpee to box jump proved interesting.

It was good to see you today mate-have fun on your road trip.
Thanks to my evening guys tonight too!

Saturdays WOD

45 Tuck jumps
45 Squat cleans
45 Ring Dips
45 Tuck jumps
Sometimes it's all about scalability, yesterdays main wod was adapted from the main site, we subbed the double unders for tuck jumps, dropped the weight for the squat cleans (it should have been 60kg) the dips were scaled as necessary either to ring jumps or negative dips. But don't worry-it was still punch in the face hard!

Skills to pay the bills

Taught my guys the joy of the kettlebell/dumbbell snatch tonight. Very pleased with all of them, the snatch is a skill and a lot of co-ordination is involved and as a result it's not learnt immediately.
Everybody that did this tonight did tremendously well, thank you.
The WOD
5 dumbbell snatches per side
10 box jumps
15 sit ups
20 minutes

Yoga?

Not quite-Angie
100 Pullups
100 Pressups
100 Situps
100 Squats
Broken up as needed, and scaled as necessary-lying around after free of charge!

Again Faster.

This is a great video from Jon Gilson at Again Faster. Awe inspiring.

Box Jumps from Patrick Cummings on Vimeo.


www.againfaster.com

Awesome!

No Whining.
25 swings
25 burpees
run 600m
x3
It was grim. John has a new sweatband, it is grim also.

What's KBOS?

Kettlebell Overhead Squats
10 each side
Push press
10 each side
50 sit ups
50 good mornings
then dropping back so 8 KBOS and 8 push press, then 40 situps and 40 good mornings etc ok?
Everybody did this to the best of their ability, reducing the weight as necessary and anchoring feet for sit ups. Nice work gang-I missed you all this weekend-it's good to be back.

F.G.B

1min x Row for calouries
1min x Pullups
1min x Medicine ball cleans
1min x Pressups
1min x Sumo deadlift hi pulls
1min rest
x3
It was Evil! Great work team.

Monday

Some of the nine people who read this blog may have seen a few new faces cropping up, and its important for my newbies to learn the new skills they need for the training that we do-so we taught front squat, overhead squat and back squat. My more advanced clients followed the main site Wod, adding weight (and PB's) for these movements.
However the late class was a "fry up"*

run 600
50 situps
run 600
50 pressups
run 600
50 pullups
run 600
50 squats.









* a "fry up" is what we call a high intensity workout type thing.

Foo Fightin'

50 sit ups
50 tuck jumps (a sub for double unders)
50 sit ups
50 walking lunges
50 sit ups
50 burpees
50 sit ups

Pretty much done by everybody as RX'd, a few used kbs to anchor their feet, and scaled down the burpee as necessary. Very pleased with how my newbies are dealing with the intensity that theses workouts produce. Proud of you gang.

Things I dont like.

There's a few things I don't like
1. Running
2.Thrusters
3.Tomatoes

The WOD
Run 600m
15 Thrusters
Run 600m
10 Thrusters
Run 600m
5 Thrusters.

I did this today-my thrusters were better and my running has improved too-as for tomatoes-let's not rush into this! Time 10.31

Queens of the stone age

Todays WOD
21/15/9
Deadlift
Push press
pressups on parallettes
Weight was scaled, best time Amy with 8 mins-beating her brother by 3 seconds!

A bit of this...

Last nights WOD (workout of the day-so if it was catch of the day-would it be COD?)
Anyhoo..
15 Pressups
15 Situps
15 Kettlebell swings
run 600m
x3
Some lucky ones got the option of a row, (Serena, dodgy weather, Donna, clicky knee)
Best boy was Paul with 13.08!

Donna

21 Kettlebell Swings
12 Pressups
Run to the second tree in Navarino rd-3 rounds please.
This is one of our benchmarks-It's a good introduction to the intensity at which we work, and a valuable fitness test for my new recruits.
Emily 8.25
Serena 9.38
Abi 9.55
Charlotte 10.19
Nice work class.

The three degrees

20 minutes of
5 pullups,
10 pressups
15 sit ups.
Hard, but scaled for my newbies with jumping pullups, and kettlebells to anchor their feet for the sit ups together with softer press ups too-I cut the duration back a bit too-I can't be felling well-I'm never this nice.

James has a sore knee

So rather than stopping training we train around the problem,
21/15/9
Push press (Jon actually pressed this-at 40kg-fair play)
Ring dips
Pullups.
Both John and James pulled around the 25 minute mark-I did it too-it sucked.

Unpleasant warm up

We've been working on our skill sets for our warm ups as of late-medicine ball cleans as a developmental tool for our Olympic lifts, learning to open the hip and shrug the shoulder at the same time, then pulling under the ball, spinning their arms-NOT the ball. Then running with the ball-nice.

5x5

Our main WOD today was 5x5 deadlifts-it was a great day-one of the benefits of having new clients is watching them develop, and I was was very proud of all of them this today-thank you team.

Lucky Sevens

7 weighted sit up (medicine ball)
7 Ring pressups
7 Box jumps
7 Sumo deadlift hi-pulls
7 Pullups
7 Medicine ball squat cleans

7 Rounds. Time to beat 21.01

Joy

Todays WOD
5 Ring dips
10 Push press (30K)
15 Box jumps
for twenty minutes
It was "a bit cheeky"
Most rounds pulled by Rob-10 and a bit! Good work that marine

Big Cindy

Benchmark Cindy is 5 pullups, 10 pressups, 15 squats. This morning the WOD from HQ was 15 pullups, 30 pressups, 45 squats for 20 minutes. It killed!Scaling was applied to the pullups for those that havent got the hang of the kipping pullup just yet-nice to have Leon back too! Strong work gang.

Hey Ladies!

Tonight was the first workout of my newbies-they all came previously for a tech session to learn the basic squat, deadlift, and pressup and tonight we put some of that to use, scaling as necessary.
run 400
15 squats
15 situp
15 pressups
run 400
10 squats
10 situps
10 pressups
run 400
5 squats
5 situps
5 pressups
It was a pleasure to train this group tonight-thank you.

Mondays WOD

10 thrusters
50 Situps
8 thrusters
40 situps
6 thrusters
30 situps
4 thrusters
20 situps
2 thrusters
10 situps

Scaled the weight according to ability-more for the new boy Alex next time-good work all-Hello Rob!