OHS+DU

Played around earlier in the week, toying with the idea of a wod which shifts it focus from a core strength/weightlifting movement (Overhead squats) to a cardio movement (Double unders)
We acheived this by dropping the reps on the OHS and increasing the DU
Thusly
15 OHS
1 DU
14 OHS
2 DU
until it eventually became 1 OHS and 15 double unders.
Here Louise is demonstating the CFWS method of OHS-very nicely I might add.

Baseline

CrossFit Los Angeles use this as a fitness test, it pretty much covers all the basic movements, and is principly bodyweight.
We did three rounds for time
row 500m
40 squats
30 situps
20 pressups
10 pullups.

Kinda Karen

10 wall ball shots
10 situps
10 rounds
Thankfully most people managed to avoid catching the ball with their face, Gabriella was not so lucky.

Saturday

Run 400m
2 minutes rest
4 rounds.

plus a couple of two minute challenges and some other stuff!

My mother, she cry

5 deadlifts
10 burpees
x5

BWGB

1 minute of each
pressups
squats
situps
pullups
rowing (Cals)

1 minute rest
3 rounds

I like my Gymboss-great little gadget-thank you to Jason for donating it.

Daniel Hunter Wilson

This WOD actually comes from CrossFit OldTown-we've been playing with squat cleans and the thigh brush technique this week and put it into a WOD
5 squat cleans
5 ring dips
5 rounds.

Daniel Hunter Wilson is a friend on Facebook-(it's a social networking site) and he regularly posts his workouts-hence this came about.

Daniel joined the United States Marine in 1981, and is currently an infantry officer, and currently a student at the National War College.

He assisted the implememtation of our training programme into the U.S.M.C- and took part in the last WOD at CrossFit Santa Cruz just over a year ago, then he and his troops loaded the kit from the gym and transported it to Camp Pendleton.-There is also somewhere a great video of Daniel's first muscle up-but I cant find it!

Found it!
http://www.youtube.com/watch?v=2ynmLVRDAuc

Russian bootcamp

run 400, 25 kettlebell swings x4-our first proper outdoor WOD-we even saw a strange orange disc in the sky! Nice to have James back too-good to see you buddy.

Paul's Jackie

It's good every once in a while to give a client a Benchmark that they've never done before-Jackie doesn't come around very often from the HQ-and is fairly unpleasant-row 1000m, 50 thrusters with 20kg bar and 30 pullups. I was pleased with Pauls time but know I'm going to get it better!

Running and something.

Shoulder press on friday-not quite in sequence for the strength bias-no one could ever accuse me of being predicable-again working the sequence of 3,3,3,3,3.
Closely followed by
Run 400m
50 squats
4 rounds

Last done on the 27th of Jan-and certain people improved greatly as the result of stopping a nasty habit-well done that person.

Camp Pendleton

15 pressups
15 kettlebell swings
run 400
as many rounds as possible in 20 minutes-Sophie continues to wear the coolest shirts to the gym!

Deadly Nicole

3,3,3,3,3. On deadlifts-seeing some amazing results from my clients as we dabble with the strength training bias from CrossFit Brand X, clients are getting stronger and faster throughout their training.
We then had a brief Nicole of 4 rounds of 400m with as many pullups as possible between runs.

Dresden

We were closed this weekend and away to visit friends in Dresden-I took rings and a rope and did a little workout in a local park
5 muscle ups
10 double unders
5 rounds
8.58
Next time I'll remember the chalk-MU's without are hard!

25's

25 swings
25 pressups
25 situps
25 good mornings
4 rounds

This is actually similar to our Angie for Cindy or a regular Angie-and seemed quite effective.

insert appropriate deity

Those that missed out on the skipping squat previously did:
run 400
20 back squats
for 4 rounds
I questioned the need for 5 rounds with this WOD, in keeping with CF format it maybe should have gone to five but I wanted to trace between intensity and form so I felt four was enough, maybe five and 15 squats-we could try next time :)

The new happy face

Been away from the blog for a little while as was away for the weekend-but you'll see that in a blog soon too.

150 skips
50 squats
120 skips
40 squats
90 skips
30 squats
60 skips
20 squats
30 skips
10 squats

Been playing with the idea of using different formats of cardio away from runnng or rowing, this was short and sweet.

Yvonne

CrossFit is viewed by many people as the hardest fitness system around and is used by elite athletes to get the results they want, but it is also hugely scalable so that the benefits of functional movements can be experienced by people who have a basic human need to stay mobile and active.
CrossFit teaches basic human need movements like the squat and the deadlift, which are essential for all but become increasingly necessary as we age and wish to still maintain a quality of life.

Yvonne's WOD was
120 skips
30 squats
90 skips
25 squats
60 skips
20 squats
30 skips
15 squats.
ttb 13.50

Yvonne is 72 years young and I am immensley proud of her and the work she does in our gym.

21,18,15,12

21 push press
run 400
18 push press
run 400
15 push press
run 400
12 push press
run 400.

This was actually adapted from HQ last week and worked well-especially considering the shoulder stresses placed by the squat cleans and ring pressups on monday. Jason here is resisting the urge to push jerk the bar overhead! (he's also convinced his girlfriend that the zone is the only way to eat-:) )

Monday

Todays wods
Squat clean
5,5,5,5,5.

Followed by
15 ring pressups
30 situps
20 lunges.
5 rounds