ordnance survey

There has, in the past, been some questioning at to my ability to measure distance, and "guesstimating" the block (631m) distance to the second tree (300m) and the lamp post just after the tree (slightly further than 400m)
Hence the measurement on the Wod was queried as I'd written it up as 600-beacause it looked better on the board-when in fact I wanted a block-but it looked nicer.
run 300m
21 push press
run 600m
21 push press
run 300m
21 push press

Weight was scaled as necessary. x

Nicole

Run 400m (so past the tree to the lamppost)
max reps on the pullups.
Max reps meant as much as you could manage-whether a newbie on jumping, or working with bands or kipping or deadhang, when you can't do any more-its another 400m!

Bearable

Thursdays seem to be turning into quite a techy kind of a day, last thursday was snatch balance session (which means Isabel really should be looming)
So yesterday we covered clean work then applied it to our Wod.
5 deadlifts
5 squat cleans
5 front squats
5 push press

Only four rounds (I know it should be five-hey like I said techy!)

Tomatoes

15 thrusters, run 300m for as many rounds as possible for twenty minutes.
This was pretty crappy actually-I'm not known for my keenness on either of these movements-so I didn't do it.

My wod was 12 bw deadlifts 7 muscleups and 21 boxjumps for three rounds (8.22m)

Jon did the WOD with a row-due to his dicky ankle-nice bike-shame about the plastic box on the back!

Gardening

A little weird WOD yesterday-I was familiar with the the video but was unaware of the workout (which Davie did back in 2005-as he is oldschool)
It was
30 shovels-a bar with one disc-or empty bar according to scale, and thirty pressups.
Then 25 of each, then 20 of each, then 15 etc-down to 5-so a total of 105 shovels and pressups.

Nice war face on that girl too!

Monday

Well to be honest, I really wanted to do Isabel yesterday, we'd previously covered snatch balance on thursday-actually more of a tech day hence the lack of blog-although Simon and Paul both got some respectable weight over-head and I got some really good photos it didn't happen.
This was partly due to tiredness on my part from the weekend-I'd been coaching with Andrew Stemler of CrossFit London, myself and a group of other trainers assisted Andrew with the 9 basic movements that form a core to CrossFit-great fun and always a pleasure to work with Andrew-but a long day!
Enough rambling,
25 swings
15 pressups
25 situps
15 pullups.
3 rounds

n.b.
The young lady in the photo has just joined us-most of my new clients I tentatively ask "how's your diet?" and receive a variety of answers-I've had food diaries where people have eaten two Cornettos for breakfast-yes-really!
However this client turned up with a 11 block fully zoned food diary-I was suitably impressed!

Grace

Well its fairly obvious I've been playing with the effects on Picassa!

Grace
30 clean and jerks as quick as you can really, recommended weight for this is 60k for chaps and 40k for ladies, but really any weight from a broomstick upwards is acceptable.

I actually videod Amy's entire Grace and if I get some time (Im teaching on the CrossFit London I course this weekend) will edit it into a little film-I'll leave all the screams in too!

A bit like Christine

Benchmark Christine is Bw deadlift x12, 21 boxjumps and row 500m
We tweaked it a bit
12 deads
21 swings
run 300
3 rounds

Some of my guys did rows because;
Yvonne-has had surgery on her knee and cant really run anymore (She is a little older too)
Jon-got Knocked off his motorbike and has pins in his ankle and limited movement
Paul-plays rough boy sports and has a broken toe!

Goose Drank Wine

Tuesday

3 sumo deadlift hi pulls
6 pressups
9 squats

This combination was repeated for three minutes with a one minute break between each, it was quite experimental as the SDHP has been off the menu for a while so loads were not especially heavy (except for Alex and Graham-sorry chaps!)

It borrowed heavily from "the Chief" which was longer and even more unpleasant. Count tourselves lucky-I did it and it was clown time for me.

Comes a cropper

This week seems to have gone by in a blur-my apologies for not getting your efforts up sooner!
Monday
21/15/9
Overhead squats to push press

There wasnt really a rx'd (its shortwave radio lingo for as required) weight-OHS are always taxing, and probably the best core exercise you'll ever find (swiss ball-pah!) so everything was varied to ability.

Here in the top photo we see Abi bailing from the base position. Abi is off at the mo as she's not well-hope you feel better soon!

Early Fight Friday

Did a quick FGB on friday before I set off for the Manchester cert
movements were
row
push press
sumo deadlift hi pull
box jumps
and burpees-(eew)

Thanks to those who turned up extra early for quick tech beforehand.

Randy

Thursday! Crikey-ok sorry I've been a little busy-Thursday night WOD was a choice of Hero workout-http://www.crossfit.com/cf-info/faq.html#WOD1the early shift did JT (21 15 9 of Handstand pressups, dips and pressups).
The late shift did Randy-(75 power snatches at 75 pounds-or less)

L, B & T

I'm adding to my list of dislikes, so far we have Tomatoes (the devil's food) thrusters, soap operas, running and Tomatoes-so bad I listed them twice, I think maybe squats followed by lunges might qualify for this-it looked so simple on the board too.

Any guesses as to what L, B & T stands for should be put to comments-thankyou.

Random

I often look at other CrossFit sites and look at their WODs and use ideas or tweak their workouts-this workout came partly from CrossFit Coronado (Coronado is an island off the coast of San Diego-if you get a chance to visit the island, it is spectacular-the Billy Wilder movie with Marilyn Monroe, Jack Lemmon and Tony Curtis Some Like It Hot was partly filmed at the Hotel Del Coronado )
Anyhoo-
25 pressups
15 situps
25 swings
15 box jumps
3 rounds

The original Coronado wod used wall balls instead of situps-just in case you were wondering.

Rusty custard

So at the end of last week, following the push jerks and snatches, I'd observed a weakness in some of my guys with their ability to stabilise weight overhead-this is not a criticism on their training, but more an observation of work which needs to be covered for them to improve.

Run 300x3
21-15-9 of
overhead squat into sots press (a sots press being a press behind the neck movement performed in the base of the squat ) and situps.

Saturday

Apologies for the terrible joke in the previous post, something about the look on John's face made me think of this.
The early session was back squats-again mainly tech due to aches and pains from deadlifts on Friday, the 10 oclock class was Burgener warm ups with sotts press and then snatch practice. Saw some brilliant work yesterday, nice depth of movement and good form-James had a particularly good session-his technique really improved and the weight just leapt up-Here we see Emma totally focussed in the movement-I think the Vibrams help!

The Hutch

Knock Knock
Who's there?
Ineedup
Ineedup who?

Friday

Deadlifts

3 lifts 5 rounds

Definately one for the diary yesterday-we've not done a straight deadlifting day in ages-and everybody pulled a pb-Amy's given herself a goal of getting to 70kg by month end-I expect she will too.
Why?
Simple, she trains a minimum of 4 times a week-watches her diet-gets to bed early and (generally) does as she's told!

Thursday

Push jerks all day on thursday-a lot of this was really just tech, some did really well others just practiced the movement and brushed up on there swearing skills.
The movement is as follows
Dip
Drive
Press and dip
Catch locked out overhead
Stand to full extension with bar overhead.
Its not a push press-nor is it drive but fail to fully open hips or straighten knees-and its certainly not "can't we just do shoulder press-because I have the flexibility of a girder and refuse to do anything that might increase this flexibility" Ok I've added that last bit-but I know it happens to be true!