So,

I was slightly late on Saturday morning, (3 minutes), as an apology I let my guys pick the movements for the workout. Was this a good idea, yes I think it was, everybody I train has a good knowledge of how we work and understands the template.
They choose:
Push press 12
situps 21
swings 21
run 300m
three rounds.

It worked well, I did it after the classes and thought I was going to see the clown half way through-thanks guys.

Yesterday-wednesday

Run 800
21 Press
run 800
21 push press
run 800
21 push jerk

Sorry about the lack of phots-left the camera at home-no phots to look at today!

21/15/9

It all looks so simple on the board, 21 15 9 of front squats and burpees, it was deeply unpleasant.
The weight ranged from 20kg upto 50kg but either way front squats suck and so do burpees. Chrissie subbed the burpees for a box step and pressup, personally I'd rather get the burpees-but who am I to argue!

Tech and tabata

Today was primarily tech. Simon L looked disappointed when he found it was this, as he does enjoy a friday fry-up, but we covered some important necessary basics, tweaked the squat, examined the push press, dialed in the swing and sorted the deadlift.
Then we did bottom to bottom tabata on swings and squats as well as top to top on the push press (so the rest phase on the press was locked up overhead-during which Simon L said "I feel sick") So not so bad afterall then Si!

Wet.

And in doing so it absolutely fell down, I was a bit concerned about running, rubber floors and box jumps, so they got.
21-15-9
Deadlift
Burpee
Swing
Anfd I should point out Emily was working a 12 not an 8 despite what my poor writing says.

Dry

5 rounds of
Deadlift
Pushpress
Boxjump
run 300 metres

This was going well, all doing ok, newbie Rik stormed through this so I think we can start increaseing weight for him, then at 6.30 Simon arrived nice and early and changed the weather.

Emma

21 swings
12 pressups
run 400
3 rounds
Similar to Helen but switched pullups to pressups.

a good kicking

21-15-9
Squat cleans and pullups. Scaled as necessary, bands or kipping or jumping-and a lot of shouting by me.

Total

Simon and John popped along to the 5 session tonight to do their CrossFit total-good work guys

Friday

50 situps
50 good mornings
50 tuck jumps
x3
Nice to see some height from Alex on the tucks.

The bad old days

15 thrusters
15 pressups
15 situps

5 rounds

weight for chaps either 37.5 or 32.5 kg
ladies either 20 or 16kg

This was hard tonight-have a go if you dont believe me

Sorry I missed off the rounds Stephen.

Mandy-the pain is calling!

Starter
15 pullups for everybody, whether weighted,deadhang,kipping practice
or banded.

Main course
4x 630 metres with a 2 minute break between each run.

Dessert
2 minute handstand practice.

Bodyweight gone bad

Used the fight gone bad protocol and adapted it to bodyweight exercises, apart from the row, which could have been burpees, which would have really sucked-Hmmm-maybe next time.

The weekend

Travelled up to Manchester at the weekend-Saturday was a painstorm-which you guys pretty much saw today-sorry about that.

Sunday was 21-15-9 of
40 inch box jumps
ring dips
knees to elbows

I suck at knees to elbows-thanks again to Karl and Rachel for their hospitality, Davie for his dancing, Kempie and Leon for looking cool in my shirts.

Baseline

We took this from Crossfit Los Angeles, it's tweaked a little to add additional stress but is basically the same workout from Andy Petranek's gym. Should you ever find yourself in Santa Monica-go and see Andy.
The Wod

row 1000m
40 squats
30 situps
20 pressups
10 pullups (or 20 jumping)

James screamed through this-good work!

What's that about?

Happy smiling athletes? CrossFit is used by the toughest people you can imagine-cage fighters, police, firefighters, marines-so why so happy?-must be the blaring heavy metal shouting and heavy training!

Yesterday's workouts today!

Running Cindy
5 pullups (either banded, jumping or kipping)
10 pressups
15 squats
run 300m
five rounds

This was good yesterday, the surprising fresh looking person in the photo is Helen and this was her second exposure to what we do-although today she didnt feel quite so chipper :(

Birthday Treat

Charlotte's birthday present.

11 hang squat cleans
11 pressups
11 box jumps
run 300m
x3.

Charlotte was here at 7 am on her birthday-she is totally committed and loves what we do. It's always a pleasure to train Charlotte, although she is never that keen to have her photo taken!