Friday

Back squat
1,1,1,1,1.

Metcon
5 dips
5 sumo deadlift hi pulls
5 wall balls

I'd seen a wod at the Faktory, where Kempie led a client through, if I remember correctly, 10 dips, 10 sumos, 5 rounds. I liked it a lot, as did the client, I tweaked it a little-probably as I'm still obsessed with Karen, (and Kelly too.)

Thursday

Most of the time I look at CrossFit Fife workouts I get a little scared, this one we borrowed quite happily,

5 kettlebell snatches per arm-both sides
5 one armed kettlebell swings-both sides
5 burpees
run 400 metres
amrap 20 minutes

This was interesting to watch, there was quite a lot of tactics going on, some of the stronger guys were employing Martone style cross over between movements, some had to put the KB down to change from snatches to swings and then choose to RLH, best we saw was six rounds and 10 snatches.
Fife recommended a 25kg KB for this-still scary!

(forgot to mention-we played with ring holds after-Grahan wants his Muscle up for Christmas-this will be amazing-I think if we video it he'll get a t shirt from HQ)

Vestan pance

7 deads
20 situps
run 170
x5

More situps? Didn't they do situps yesterday, well, some did and some didn't and the muscle up wod was a "late change" to the programming-the early birds on tuesday knocked out a FGB-all Rx'd I might add, which was nice.

Tuesday night

HeavyScaling
5 muscle ups
10 push press
20 sit ups
x5

So youve got a muscle up-yes? Or maybe no, maybe sometimes when the tides are right, so how do we scale this wod?-We need to look at the strength aspects of this wod and split the muscle up into its component parts, it's basically a pullup and a dip (!), HQ recommends that a substitute for the movement-say if you had to do 30 you would in fact do 120 pullups and 120 dips, by using this principle we take our muscle up portion of the wod and split it so we see the substitute of dips and pullups, again if these are an issue, the movements can be assisted further-but with all scaling remember to keep an eye on relative intensity too.

Withdrawal

My apologies for not blogging for the last week-we've had connection problems with Tiscali (great service-not) so it's left me in limbo-I did try to blog with my laptop and my cable broke for my lap-this all sounds a bit dog ate my homework, so anyway:

Monday
lift of choice
3,3,3,3,3.

Funnily enough, mainly deadlifts, although a few played with the push jerk. I'd been thinking about doing this for a while, the last time I went up to Manchester, prior to their Thrusters, sprints wod, I saw a room full of people either deadlifting, hi bar and low bar squatting, cleaning-even benching. Karl and Mark follow a training programme very similar to Brand X so most regular clients will get a couple of lifts in a week-It also helps if you have a lot of kit and a lot of room-solving both those problems this week!

Met con
10 double unders
10 wall ball
10 rounds.

Thursday

Burpee Helen
run 400
12 burpees
21 swings
3 rounds
Following our Brief Nicole on Monday there were a few people with "hand issues" so we subbed burpees for pullups.

Wednesday

7 overhead squats
21 situps
12 boxjumps
7 rounds

Tuesday

Run 800
4 rounds
rest as necessary between rounds, scored on cumulative run total.

FS and a B N

Front squats
5 x 3

A Brief Nicole
4 rounds of as many pullups as possible and 400m runs

50

Firstly my apologies for the briefness of the blogging-there's still a lot to do with the new box so I've decided to keep all the updates as to the progressing of the new box on the other site-which will be pretty much pictorial until we switch over at the end of the month-but would like to thank all those who've been over and helped with the prep.
I guess I should also add the new sites address as well-ah well, you can't have everything can you!

15,12,21

15 hang cleans
12 dips
21 situps
Amrap 20 mins

Camp Pendleton

15 swings
15 pressups
run 400
Amrap 20mins

Progress pt 2

That tower is 12ft high-and it shakes like a sh*tting dog, sorry but it's true-I don't like heights (or tomatoes) and I don't really enjoy being up this tower but, I love the headroom we will have in the new box, really looking forward to hanging rings from those girders-might even get a rope too-but I hate rope climbs too.

Grace

30 Clean and Jerk for time-as a wod this has to be one of my favourites as a trainer-there is something really quite primal about picking up stuff and putting it overhead, the amount of clients that we teach teach to clean and they automatically put it over head-are the Olympic lifts genetic?-I'm not sure-but I know we like it.

progress

28th April

10 ring pulls
10 situps
run 170
Amrap 20 minutes

Monday

Took this directly from main page at the weekend
21 thrusters
21 double unders
x5

Just a little note (and a little dog)

We've had a couple of wingmirrors lost off of clients vehicles when parking outside the box-don't forget to fold your wing mirrors in-that is all.

Looking a little better

We headed over to the new box yesterday and had a bit more of a clearout-it just seems bigger and bigger-good to see Chet yesterday as well-thanks for popping down.

The Cyborg

Mikko Salo: The Cyborg from CrossFit Ireland on Vimeo.

This is the guy who qualified 1st for the CrossFit games from Europe-does this mean he is the fittest man in Europe?-Post your responses to comments!
Big props to Colm at CrossFit Ireland

Firsts

It's always a great feeling as a trainer when a client achieves something for the first time, Jason is an excellent athlete who really embodies what the work we do is about, he pushes hard at his workouts, eats correctly and sees the benefits from this-most importantly he supports the others in the group, motivating them in the workout-he understands that this is a joint effort and the sense of community that we have as CrossFitters. Congratulations on your first Muscle up-fantastic work.

Jamie-his hands you can see here, is still pretty new to us but is adapting well to the intensity (he did have a visit from the clown on his first ever workout with us) and has really seen results already from the wods-he got his kipping pullup yesterday and tore his hands for the first time.
Jamie told me after the wod yesterday-which was Micheal, that he was squeezing his injured hands whilst running to make himself move faster-nice tip!

13th Oct

9 burpees
12 situps
15 lunges
x7

This was last seen way back on the 13 th of October-so improvements were noted although the burpees seemed as unfriendly as ever. This was then followed with "Death by pullup" a wod which always sounds deceptively simple-and never is.