Thursday

It was dry in the morning yesterday (unlike today-apparently it's warm and dry in Scotland today-spoke to Davie-his back is much better) So the WOD was run 400m 1o power cleans, 15 pressups.

It honked it down yesterday afternoon as well-I wanted to do more work on power cleans with my guys, just really toning up technique-which I was pretty pleased with, so to re-enforce this work we did Elizabeth

21/15/9
Power cleans and dips

n.b.
CrossFit nerd fact-Elizabeth and Elisabeth are actually two different workouts-with a z is power cleans and with a s is squat cleans-or is that the other way round? Kempie will know this as I believe he rang up HQ and asked. Guess I'm not such a nerd after all-not that I'm suggesting Kempie is-as he's A. a very nice guy and good coach and B. built like a brick you know what!

I have now finished rambling..........probably.

Wednesday

So-ready for my workout?
hat-check
trainers-check
long sleeved top-check
pyjama bottoms-check?!

This is what I have to deal with on the early class!

Anyhoo-As some of you may know, we had a little roadtrip way up north last weekend-and picked up another rower-Many many thanks to Davie for this, it should lead to some very varied workouts that keep us out of the sea breezes!

row 800
50 situps
50 back extensions
3 rounds.

Prince of Darkness

Everybody said this was evil-hence the name
3 rounds of 5 minutes-2 minutes between each
Run 300m-then for the remainder of the time period
5 pullups
10 thrusters
15 swings
amrap

The guy in the white T is our newboy Jason-he already has excellent form from his Oly lifting background-it's going to be great to watch him develop as a CrossFitter. He took a pasting on this tho-good work buddy!

Arguments with my father

My Dad worries about me-all parents worry about their offspring-he's concerned about my egg intake-I eat so many I should keep chickens-and a few people have questioned the Zone vs Paleo attitude to Cholesterol and eggs

Have a read

http://www.marksdailyapple.com/cholesterol/

much love
M

Friday

50 back extensions
50 lunges
50 jumping air squats
x3

A jumping air squat? Yes-come to the top of the squat and jump-and on landing going straight into another squat-nice!

Angie 4 Cindy

5 pullups
5 pressups
5 situps
5 squats
for twenty minutes

Seeing some progression with pullups from the girls and getting to grips with the 4 movements of the kipping pullup.
Saw some very good work today-and a few torn hands-sorry :(

Annie

Chrissie does Annie
Annie is 50 double unders (a double under is when the rope passes twice in a single jump) 50 situps, then 40 of each, 30 of each then 20 then 10. 15.48

Chrissie is easily our best skipper-an exercise which is frequently overlooked and seen as a warm up exercise (admittedly we use them a lot for warm ups) so it was nice to see the double unders used in a WOD

We've been doing 2 minute challenges-ie as many as poss in 2 minutes-Chrissie got 333 skips in 2 minutes-Crikey!

Getting in the festive mood

Send your own ElfYourself eCards

Roadtrip pt 2

We headed up from Motherwell to CrossFit Fife for their saturday morning WOD (workout of death)
Four Rounds of
run 400m
five rounds of
5 pullups
10 pressups
15 squats

So basically run 1600 m and twenty rounds of Cindy-oh I forgot with a 20 pound rucksack on-the whole way through-I developed Tourettes very quickly. 36.39

Good to meet new affiliates Raymond and Simon, and we had a nice lunch and a chat-the WOD-not so much :( Thanks anyway guys-feel free to come down and we'll return the favour!

Roadtrip

So we had a bit of a roadtrip this weekend. We left at 5am (!) and headed up to CrossFit Manchester arriving for coffee and a chat with Karl and Mark. Mark was practicing his olympic lifts and was great to watch-good luck in the comp mate. Karl gave me some tips on some lifts which I know will prove useful-its always great to visit Manchester-both the guys have such a huge knowledge and skill base I always come away having learnt something new.

Next stop
Sunny Motherwell

Visited Davie-CrossFit Central Scotland-and he very kindly put us up for the night.
Things are done differently in Scotland-Davie and his clients train outdoors-and it must be said it takes someone very dedicated to do that-especially in Motherwell in November.
Davie and Jools were on a lifting day-heavy squats, front and back-then Jools did Fran-in about 14 layers-great work Jools-hope the hat helped.

Playing around

I've been experienced the joys of high rep heavy weights recently and thought I would share the privilege:
15 deadlifts
15 situps
15 squats
5 rounds.

Fashion show

Wednesday was all my favourites-thrusters, running, tomatoes etc.
Run 300
15 thrusters
5 rounds
Strange how I missed this as I was training with the wookie yesterday.

Bodyweight gone bad

Using the FGB protocol-but changing the movements we did:
1 minute of
Rowing for cals
Sit ups
Pullups
Squats
Pressups
1 minute rest
3 rounds.

Yvonne has to start doing proper pressups-there-I've said it-take heed.

Monday

Monday was clean and jerk x5 and 10 burpees for 5 rounds.
We saw more power cleans with the heavier weights or with those newer to the movement. It was all good!

saturday

Saturdays wod/training was very civilised, we did some work on the 2 minute challenge, drank coffee and worked on our weaknesses. Emma's kipping is coming along very well and the pressups are stronger too.
We played around with broadjumps as well-the aim being to jump the width of a matt (4ft)-not so easy for those with shorter legs.

Front squats

Thought these shots looked cool-thats all.

Friday

LBT mk 2
This was nice-lots of complaints of gluteus maximus issues-I take this as positive feedback!