Front squat

In case you were wondering how a front squat looks here is Eva T at CrossFit Santa Cruz showing perfection

Wednesday

Morning class caught up with the front squats from yesterday then we did a quick amrap (not a ham wrap-as this was called yesterday-As Many Rounds As Possible) 5 pullups-10 situps run 300-6 rounds was good!

Birthday wod

It was one of the girls birthday this week so we composed a little present.
We did front squats as part of our strength bias work-reps of 5,5,3,3,1. Then followed with
26 squats
300 m run
26 situps
300 m run
26 burpees
300 m run
26 swings
300 m run

I also managed to find a terrible photo of the b'day girl as well-Happy birthday louieb x

Dips and deads

The morning class started with 21-15-9 of ring dips and overhead squats-the evening classes did ring dips and deadlifts-why the change?-no real reason-a few tight shoulders and pains from pullups-and a nice bit of deadlifting wont hurt. Ring dips were scaled as well if necessary-Em here using bands but showing a good range of movement.

Monday

Back squats
5,5,3,3,1 reps-Ok so this actually means that the 1 is the one that really counts, and the sets before hand serve as "focussing" sets-preparing you for a 1 rep max. Here one of my guys-it's not all girls-back squats 90kg for 1. I think he still has more to use but the upward phase was a little slow-but still very good work.

A brief metcon to follow
5 pullups
10 pressups
15 kb swings
5 rounds.

It's all about Emily

Saturday morning-I'd been watching movements-as you do, and saw Emily suffered during the week with her push presses-this highlighted itself in the overhead squats and situps wod during the week. Thus we teched and did
400m run
21 push press
400m
15
400
9
It seemed to cure the problem!

Pick and mix

So-I look to my clients for programming from time to time-it doesnt hurt and makes for random movements when combined together. I passed around paper and pens and we came up with

row 400
10 deadlifts (at bodyweight ideally)
10 burpees-this was Abi's idea-she was being controversial!
for 3 rounds

Best time we saw on this was 8.32 for boys and 10.35 for girls.

Core!!

10 overhead squats
25 sit ups
5 rounds

I find that the ones that look so simple on paper-or the whiteboard-always hold interesting surprises!

What would Davie do?

We started with a little bit of front squats 3 sets of 5 then moved onto:

5 kettlebell snatches per arm
7 pressups
10 swings
amrap for 10 minutes.

A brief Nicole

Shoulder press 3 sets of 5 as our strength training and a "brief Nicole".
This means that instead of the usual twenty minutes of running 400m and max reps pullups-we limited this to max reps and only four runs. Young Jason here got 28 in his first set-Cool!

Elements

When people join us it's important they learn the nine basic movements that form the foundations of CrossFit

Squat
Front squat
Overhead squat
Press
Push-press
Push jerk
Clean
Deadlift
Sumo dead lift hi pull

There's a few other movements that also form the basis of some workouts-so it's important to learn Kettlebell swings, snatches, back squats and other fun stuff-the wearing of long gloves with skulls on is purely optional.

Speaking of new kit

tuesday

Working a little bit of strength bias in this week with 5 sets of 5 deadlifts-good work and improvements across the board.

Then a quick metcon
21-15-9
kettlebell swings
burpees

Some of the girls have moved up to a 16kg kettlebell-this means two things (actually three)
A. This is very much a Crossfit standard for females
B. It shows how much fitter people are getting-which is great
3. I need to buy more kit.

Monday

We had heavy snow fall Sunday night so virtually everybody (except for a very hardy few) trained.
Jason has never done a bear complex before so this was his first-great it was too.

(polar) bear complex
5 deadlifts
5 power cleans
5 front squats
5 push press
7 rounds

Jason continues to grow from strength to strength as a Crossfitter-he was already talented as an Olympic lifter and continues to improve as a athlete.

sorry about the weather related pun :(

More bad photography

Saturday mornings are such a nice relaxed affair-we started with front squats-5 sets of 5 reps-then moved on to.

150 skips
75 squats
100 skips
50 squats
50 skips
25 squats

Lunging Cindy

We played around on Friday a bit and presented a choice of wods
Nicole
as many pullups as possible without dropping from the bar-then once you drop you have to run 400m-amrap 20 minutes

or

Lunging Cindy
5 pullups
10 pressups
15 lunges (normally these would be squats)
again an amrap of 20 minutes

Best we saw was an amazing 22 rounds-sorry about the photo but I just managed to capture Lily clapping as she started another (of her 22) rounds

Moss

Moss is actually our unoffical gym dog-he's not mine-wish he were and he comes over every once in a while.

"Moss"
run 300m
12 power snatches
run 400m
9 power snatches
run 600m
6 power snatches.

We tried this with rowing as well-it was quite hard.