tag:blogger.com,1999:blog-68119862202848436642011-07-30T18:33:09.748-07:00Fitter, Faster.Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.comBlogger4091100tag:blogger.com,1999:blog-6811986220284843664.post-4982085874750026512009-07-01T23:45:00.000-07:002009-07-01T23:47:41.505-07:00

We spent yesterday moving all the kit from Ham rd to Hove (thank you Jason for your help) and handed back the keys to our landlord. CFWS is now closed-but CrossFit Hove is now open!crossfithove.blogspot.com

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-91344812317886047482009-07-01T23:41:00.000-07:002009-07-01T23:42:08.088-07:00

7pm tuesday night saw our last wod, both in terms of being CFWS as an affiliate and also in terms of our last wod at Ham Rd. We've been there just over a year and have been pretty much full for a while now, and with the move comes a new name and a new waaayy bigger facility. We've enjoyed our time there, and I'd like to thank everybody who supported and believed in us, and look forward to seeing

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-84777973788433838262009-06-29T02:58:00.000-07:002009-06-29T02:58:45.040-07:00

Back squat1,1,1,1,1.Metcon5 dips5 sumo deadlift hi pulls 5 wall ballsI'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.)

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-40536514190274436662009-06-29T02:44:00.000-07:002009-06-29T02:47:41.599-07:00

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 sides5 one armed kettlebell swings-both sides5 burpeesrun 400 metresamrap 20 minutesThis 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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-22839898837412177892009-06-29T02:35:00.000-07:002009-06-29T02:35:46.434-07:00

7 deads20 situpsrun 170x5More 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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-77911248250341641602009-06-29T02:28:00.000-07:002009-06-29T02:28:27.951-07:00

HeavyScaling 5 muscle ups10 push press20 sit upsx5So 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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-32952012993408427742009-06-29T02:14:00.000-07:002009-06-29T02:14:56.412-07:00

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:Mondaylift of choice3,3,3,3,3.Funnily enough, mainly deadlifts, although a few played with the push jerk. I'd been thinking about doing this for a

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-71428945268826878072009-06-18T13:36:00.000-07:002009-06-18T13:50:14.831-07:00

Burpee Helenrun 40012 burpees21 swings3 roundsFollowing our Brief Nicole on Monday there were a few people with "hand issues" so we subbed burpees for pullups.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-3750788062357208052009-06-18T13:31:00.000-07:002009-06-18T13:31:53.549-07:00

7 overhead squats21 situps12 boxjumps7 rounds

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-9752616002150551622009-06-18T13:29:00.000-07:002009-06-18T13:29:24.903-07:00

Run 8004 roundsrest as necessary between rounds, scored on cumulative run total.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-58514776919149181312009-06-15T12:22:00.000-07:002009-06-15T13:21:55.479-07:00

Front squats5 x 3A Brief Nicole4 rounds of as many pullups as possible and 400m runs

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-24799340973419079272009-06-15T08:28:00.000-07:002009-06-15T08:28:48.464-07:00

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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-46417918545023287892009-06-15T08:23:00.000-07:002009-06-15T08:23:31.990-07:00

15 hang cleans12 dips21 situpsAmrap 20 mins

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-58459161738236795742009-06-15T08:21:00.000-07:002009-06-15T08:21:37.872-07:00

15 swings15 pressupsrun 400Amrap 20mins

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-73410392548809387372009-06-10T12:54:00.000-07:002009-06-10T12:55:43.455-07:00

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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com2tag:blogger.com,1999:blog-6811986220284843664.post-14679832442267757782009-06-10T12:46:00.000-07:002009-06-10T12:48:43.418-07:00

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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-47237803251677142342009-06-09T14:02:00.000-07:002009-06-09T14:02:24.315-07:00

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-89269067570237013352009-06-09T13:09:00.000-07:002009-06-09T13:10:08.948-07:00

10 ring pulls10 situpsrun 170Amrap 20 minutes

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-70941721438034761122009-06-09T13:05:00.000-07:002009-06-09T13:06:00.844-07:00

Took this directly from main page at the weekend 21 thrusters21 double undersx5

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-41668645099896138102009-06-08T03:56:00.000-07:002009-06-08T03:56:22.381-07:00

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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-5951023179560283822009-06-08T03:51:00.000-07:002009-06-08T03:52:00.370-07:00

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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com2tag:blogger.com,1999:blog-6811986220284843664.post-5975308065564129832009-06-07T12:35:00.000-07:002009-06-07T12:39:40.286-07:00

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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-88532821725495626892009-06-04T03:09:00.000-07:002009-06-04T03:12:12.091-07:00

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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com2tag:blogger.com,1999:blog-6811986220284843664.post-54259050732241448862009-06-02T02:47:00.000-07:002009-06-02T02:48:06.748-07:00

9 burpees12 situps15 lungesx7This 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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-66285419955601286842009-05-31T14:16:00.000-07:002009-05-31T14:17:14.701-07:00

The fine weather has brought some outside strength training and it had been a while since we'd gone over head with our squats-for some of our newer clients the only OHS work they had experienced was with PVC so for them it was was an opportunity to increase their ability to stabilise their midline.We continued this theme on saturday morning and followed it with a mini Kelly.run 170m10 wall

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-37190811484644595552009-05-29T03:26:00.000-07:002009-05-29T03:28:04.218-07:00

Found this whilst looking at Crossfit Centurion-droppin props there!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-79777126507238321952009-05-29T02:31:00.000-07:002009-05-29T02:31:48.820-07:00

We went over to the new site yesterday, and it looked a little cluttered(!)-but still great, a lot needs to be done-but it is no where near as bad as Ham rd was-and what else do you do on the weekend? It's so kind as well that I have my clients using up there holiday time to come and help with the work-a big thank you for that.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-17429736450180969822009-05-29T02:23:00.000-07:002009-05-29T02:23:47.048-07:00

5 thrusters10 pressupsrun 170 mas many rounds as possible in 5 minutes-1 minutes rest,3 rounds.I think Jamie's(at the front) facial expression vividly describes the workout.Best we saw yesterday was 10 2/3 rounds.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-65520798445635151222009-05-28T03:25:00.001-07:002009-05-28T04:05:58.881-07:00

Well, we've found a space to move to-much bigger than we're used to as well so it's all be very exciting.There's still lots of work to do-maybe a month's worth, what with putting in the showers, painting, setting up the pullup rigs, laying the floor, as well as buying more bumper plates, bars, kettlebells and rings.We're planning to open in the begining of July-can't wait!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com2tag:blogger.com,1999:blog-6811986220284843664.post-1138796251847240052009-05-28T03:12:00.000-07:002009-05-28T03:12:50.430-07:00

Deadlifts5 sets of 3fry up.3 burpees6 swings9 lunges5 roundsI'm aware that it being 9 lunges and five rounds is 45-an odd number of lunges-so be it, I think if you're worried about one leg being slightly more "lunged" than the other-you really need more to worry about.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-12613301644386205512009-05-28T03:06:00.000-07:002009-05-28T03:07:03.652-07:00

Run 400mthen as many sit ups as possible in 3 minutesrest 2 minutesx5This looked deceptively pleasant, it was scored on the number of situps performed-best we saw was 245!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-54456500373749473282009-05-26T02:39:00.000-07:002009-05-26T02:40:09.798-07:00

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-36693768581457878452009-05-26T00:42:00.000-07:002009-05-26T00:43:21.816-07:00

5 hang power cleans10 ring pressupsx 10

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-59381910577611933362009-05-22T03:39:00.000-07:002009-05-22T03:39:45.491-07:00

Run 40050 squatsx4.I think the difference between what we do and what people do in normal gyms is really encapsulated in this shot. If you train as we do, you're a focussed person, you bring all you have and you try your hardest to better yourself, to grow, not just as an athlete but as a person. I think the competition in the workouts aids this as you strive to beat or keep up with your

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-32508022443393323542009-05-21T02:20:00.000-07:002009-05-21T02:23:40.161-07:00

Speaking of CFLA-here is a very useful video for looking after your hands-you guys are doing very well on your kipping but you need to look after your hands. Andy Petranek shows us how.How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-61091320480907704292009-05-21T02:07:00.000-07:002009-05-21T02:24:55.613-07:00

This originally hailed from CFLA as their fitness test, we tweaked it to suit our needs, last seen back in March.row 50040 squats30 situps20 pressups10 pullupsx3Good to see so many of our athletes improving their performance from March.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-58643901781476043272009-05-21T02:02:00.000-07:002009-05-21T02:03:33.148-07:00

7 deadlifts-bw25 situpsrun 170 mx 5These short runs are proving very popular-I like them too as a workout tool, keeping the intensity high is key in what we do-when we see workouts that are long grinding affairs and kit heavy they detract from the purity of the CrossFit-although I'd hate to induce a comfort zone of just short runs.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-69055720409430370812009-05-18T02:47:00.000-07:002009-05-18T03:14:21.967-07:00

We took a little drive up to Woking on saturday to meet the guys that train under Brian Hamill-from all reports Brian's knowledge of the sport is encyclopdic and the quality of his athletes and their coaching ability reflects this.I was coached by Chris Chea and his brother Koing who kept the session lighthearted yet highly motivated-and both displayed a passion for their sport as well as an

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-81332436291438201762009-05-18T02:23:00.000-07:002009-05-18T03:15:24.973-07:00

My good friend Davie http://whatdaviedid.blogspot.com/ is a big fan of the Kettlebell (and competed in the Kettlebell games this weekend-came 2nd-well done dood) so this little wod was dedicated to him.150 swingsThis is of course not as straight forward as it sounds-when you need to rest, I need 10 burpees. Rest was classified as putting the KB down-so in theory-you could chalk up and change

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-27110251851612101422009-05-18T02:09:00.000-07:002009-05-18T02:21:45.963-07:00

So I was chatting to Jacob http://crossfitmonterey.wordpress.com/ the other day about his training and our training and mentioned the the use of medicine balls and Olympic lifts-I'd done a 5 snatch 10 wall ball X5-and he mentioned it was like Karabel (Isabel 30 snatches and Karen 150 wall ball)-although obviously not quite as brutal.Paul came in friday afternoon and mentioned a little discomfort

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-62121400068773159422009-05-13T13:41:00.000-07:002009-05-13T13:50:52.902-07:00

Keeping with the singles theme we've followed MP and pulled 7 power cleans, interestingly enough Jason managed a 77.5kg lift which was better than when he was exclusively Olympic lifting-the joys of the black box.Paul is seen here-although not with his heaviest lift-it's tricky to "motivate" my atheletes and take pictures at the same time. Then we had a quick Percy too.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-39172570840850235842009-05-13T13:37:00.000-07:002009-05-13T13:37:16.937-07:00

Seven singles-either kept light to work on the mechanics of the lift-as we did previously with our newbie on the back squats (she also admitted to having broken both shoulders) so our Texas style squat where we lift our elbows behind and clamp the arms in tight to ensure thorasic curve is kept in its normal position proved slightly uncomfortable-sorry bout that.In the picture we see Law giving

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-7633142489275566692009-05-11T05:01:00.000-07:002009-05-11T05:02:04.130-07:00

Thursday saw 5 x 5 for backsquats, we've delved into brand X territory this week as well as following main site, so friday was deadlifts in the same 5 x 5 structure followed by again a brief metcon (fry up)Thursdays blast was a scaled version of a new Heroes Wod "Hansen" (30 kettlebell swings, 30 burpees, 30 GHD sit-ups-five rounds) This had a whiff of painstorm about it, and I'd done it on the

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-45883191516604981862009-05-07T03:05:00.000-07:002009-05-07T03:06:23.090-07:00

Tabata4 movements20 seconds work-10 seconds rest, 8 rounds of each movement, normally done with pullups, pressups, sit ups and squats, originally done by speed skaters just as sprints.We played around with the movements and added a weight element-as is expertly demonstrated by the Law :), which as we can see from the gentleman in our second picture was particularly unpleasant-although those who

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-55001088362356476632009-05-05T04:38:00.000-07:002009-05-05T04:53:48.336-07:00

I'm fortunate enough to have met many of the best CrossFit trainers in our travels whether in this country (Coach , Nicole, Jimi, Todd, Andrew, Karl, Mark,Davie, Kempie, Leon, Jacob) on our numerous roadtrips or in the States, (Robb Wolf, Tony Budding, Jimi-again-Cj Martin, Rachel Medina, Pat Barber, Andy Petranek, Cilla, Allison Nyc, Mylee (Greg Amundsen's wife) and meeting all of these people

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com3tag:blogger.com,1999:blog-6811986220284843664.post-4920171547255781832009-05-02T12:13:00.000-07:002009-05-02T12:16:04.320-07:00

Davie sent me a text on thursday night asking for a bodyweight workout that can be done without equipment-I suggested,run 40030 squats30 pressupsX 4This was actually "Bjorn again" a wod we did between christmas and new year for a visitor from CF Victoria, one of the trainers there, Bjorn Walker (who incidentally came seventh in the CF games qualifiers in Australia-I feel partly responsable for

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-80499871866714039602009-05-02T12:02:00.000-07:002009-05-02T12:02:32.401-07:00

Thursday we covered the WOD from HQ from tuesday21 ring dips21 sumo deadlift hi pulls X 5The rings are always a great tool to have in our workouts due to the sheer adjustability and thus scalability of the work and movements that we use-whether working the full dip-and trying to induce a kip into this, through negative dips, banded dips or scaling the height and weight supported by the rings.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-350505505150734552009-04-29T03:30:00.000-07:002009-04-29T03:30:49.938-07:00

10 ring pulls10 situpsrun 170mAMRAP 20 minsThis is a revised version of the original wod we did back in october last year (5 pullups, 10 pressups run 170 etc) this time using ring pulls-in various states of scability to add greater demands on the athlete's core.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-81551031357937596972009-04-29T03:22:00.000-07:002009-04-29T03:24:45.680-07:00

Jess is one of our newbies, she's been training with us for just over two weeks and is seeing progress in her fitness already, but is still at the stage where movements need to be taught and monitored carefully.Looking at her squat we noticed a knee drop where the right knee was collapsing slightly (by this I mean her knee was falling inwards-not actually collapsing-i.e. my knee cap has dropped

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-78875236804785580972009-04-26T12:11:00.000-07:002009-04-26T12:11:40.001-07:00

Following our adventures in the north I went along to B&Q (not an endorsement-no really) and bought a sledge hammer-not a particularly heavy one-8 pounds in fact-a lighter sledge is often considered better as you can get more swings quickly and thus this affects the intensity of the movement.Friday aftenoon WOD1 minute of sledge Vs tyre1 minute of wall ball1 minute of pressups1 minute of situps1

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-75318997944048351192009-04-26T12:00:00.000-07:002009-04-26T12:00:36.533-07:00

Deadlift.1,1,1,1,1.A nice M E day.The lack of shoes here is an interesting point-it gets the weight through the heels where we want it, and lots of "trainers" have so much padding in the heel, especially of differing densities, so these would obviously compress at different rates and thus the weight would shift and the lifter looses the feel of where they need to be in this lift-by removing the

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com3tag:blogger.com,1999:blog-6811986220284843664.post-299340451575573482009-04-21T13:13:00.000-07:002009-04-21T13:14:06.591-07:00

http://kettlebellguy.com/blog/?p=1693

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com2tag:blogger.com,1999:blog-6811986220284843664.post-39490248846355092982009-04-21T04:16:00.000-07:002009-04-21T04:16:27.688-07:00

The use and movement of the hip is a vital tool to our athletic ability, yet in facilities outside of CrossFit (I won't call them gyms-although they might) this area is almost completely overlooked and training in a this region is limited to crosstrainer machines and step classes, neither of which have the ability to harness the potential of the hip.I have previously grumbled about my feelings

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-73189261181473787652009-04-20T05:45:00.000-07:002009-04-20T05:48:32.979-07:00

Had a little road trip this weekend upto CF Manchester and CF North East. This is a video made by Davie (CF Central Scotland) of the team painstorm we did. Thanks again to my friends in the north-it was great to see you all again. Team Workout at CrossFit North East England from Davie Easton on Vimeo.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-65798138272564829572009-04-20T03:11:00.000-07:002009-04-20T03:20:03.005-07:00

Some more info about what we should actually eat, and what we're being advised to eat.http://www.againfaster.com/articles/disturbing-counsel.html

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-65139671841635068912009-04-19T14:29:00.000-07:002009-04-19T14:36:35.927-07:00

When people first encounter Crossfit from HQ http://www.crossfit.com the WODs look-well frankly hard-too hard some might argue and feel that they can never do the workouts-this is when scability comes into play-Jeff Martin's gym Brand X offers scaling for everything we do-http://www.crossfitbrandx.com/index.php/forums. So for new girl Jess here the WOD was 10 overhead squats, 25 situps and 75

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-15857833196279780282009-04-14T13:31:00.000-07:002009-04-14T13:31:43.050-07:00

This was actually a wod that we did a week ago-following the qualifiers for the Crossfit games at Elite 400 (CFNI) http://www.elite400.co.uk/ .The workout on the sunday was an amrap of row 250m 10 burpees 10 ring dips.The qualifier Miko Salo, pulled 10 rounds of this, have a look at the link for his stats:http://games2009.crossfit.com/competitors/athlete-profie-mikko-salo.html

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-18054649238908547182009-04-14T13:16:00.000-07:002009-04-14T13:16:44.459-07:00

We saw a new Hero workout today in memory of USAF staff sargeant Timothy Davis, who was killed in the line of duty feb 20th of this year.We dont see too many new "girls" wods coming out from HQ and sadly far too many "Hero" wods in memory of those who died doing something they believe in."DT"5 rounds of12 deadlifts9 hangclean6 push jerkrx'd weight for this was 70.5kg for males and 47.7kg for

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-84459882199610390982009-04-11T03:40:00.000-07:002009-04-11T03:42:24.692-07:00

Got this from my good friend Chet, over atFuncKey (Powered by Invision Power Board)

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-72951086712869206242009-04-06T13:25:00.000-07:002009-04-06T13:26:11.954-07:00

This week we've programmed a week of the CFSB starting with 3 reps of 5 sets of press, following a challenging warmup-filled with forfeits for some. We followed with a short metcon adapted from the HQ30 lunges21 ring pulls21 situps20 lunges18 ring pulls18 sit ups10 lunges15 ring pulls15 situps.P and T both demonstrate the scalability of all our workouts-so the same wod is done by all-but with

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-3546449624913195092009-04-04T14:09:00.000-07:002009-04-04T14:10:08.246-07:00

Lea contacted me recently looking to learn more about CrossFit and his desire to learn the movements that appear in WODs from the HQ, and look at the Olympic lifting movements that we frequently use. We broke the 5 hours into 2 sessions-chiefly the bodyweight movements and slow lifts and the Olympic lifts. This really is the best way to learn about the methodology we use and helps to understand

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-14593804829328175932009-04-04T13:44:00.000-07:002009-04-04T13:44:22.549-07:00

Deadlifts and Running15 deadlifts at bw or scaled as necessary400 metre run12 deadlifts400 m9 deadlifts400mThese are my new cycling gloves-and it would seem an appropriate title for a wod.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-808677664659281532009-04-02T03:18:00.000-07:002009-04-02T03:19:02.601-07:00

I've made sure that pretty much everyone has done this this week-together with Nicole and some "core" work-seen some nice scores too-good work.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-74314785733796365432009-03-28T01:37:00.000-07:002009-03-28T01:38:10.259-07:00

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 DUThusly15 OHS1 DU14 OHS2 DUuntil it eventually became 1 OHS and 15 double unders.Here Louise is demonstating the CFWS method of OHS-very nicely

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-80256298350673569032009-03-28T01:29:00.000-07:002009-03-28T01:29:30.003-07:00

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 timerow 500m40 squats30 situps20 pressups10 pullups.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-88536299598695835192009-03-24T01:40:00.000-07:002009-03-25T03:19:26.538-07:00

10 wall ball shots10 situps10 roundsThankfully most people managed to avoid catching the ball with their face, Gabriella was not so lucky.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-21895008712069159322009-03-24T01:34:00.000-07:002009-03-24T01:34:09.224-07:00

Run 400m2 minutes rest4 rounds.plus a couple of two minute challenges and some other stuff!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-55487865185181255432009-03-24T01:31:00.000-07:002009-03-24T01:31:49.285-07:00

5 deadlifts10 burpeesx5

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-68842535282801108622009-03-24T01:15:00.000-07:002009-03-24T01:15:25.001-07:00

1 minute of eachpressupssquatssitupspullupsrowing (Cals)1 minute rest3 roundsI like my Gymboss-great little gadget-thank you to Jason for donating it.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-36918420238609797992009-03-19T13:01:00.000-07:002009-03-24T02:17:51.480-07:00

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 WOD5 squat cleans5 ring dips5 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,

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-67949033368018557332009-03-16T02:53:00.000-07:002009-03-16T02:53:30.783-07:00

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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-52104013107559910872009-03-16T02:50:00.000-07:002009-03-16T02:50:34.037-07:00

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!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-17390510364234728402009-03-16T02:45:00.000-07:002009-03-16T02:45:53.829-07:00

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 byRun 400m50 squats4 roundsLast done on the 27th of Jan-and certain people improved greatly as the result of stopping a nasty habit-well done that person.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-23404004261252155602009-03-16T02:39:00.000-07:002009-03-16T02:40:04.236-07:00

15 pressups15 kettlebell swingsrun 400as many rounds as possible in 20 minutes-Sophie continues to wear the coolest shirts to the gym!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-53255961162950125782009-03-16T02:36:00.000-07:002009-03-16T02:36:37.283-07:00

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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-64666678511926084152009-03-11T04:05:00.000-07:002009-03-11T04:05:42.344-07:00

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 park5 muscle ups10 double unders5 rounds8.58Next time I'll remember the chalk-MU's without are hard!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-82392884256509513652009-03-11T04:01:00.000-07:002009-03-11T04:01:51.370-07:00

25 swings25 pressups25 situps25 good mornings4 roundsThis is actually similar to our Angie for Cindy or a regular Angie-and seemed quite effective.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-71972482250353699532009-03-11T03:57:00.000-07:002009-03-11T03:57:49.341-07:00

Those that missed out on the skipping squat previously did:run 40020 back squatsfor 4 roundsI 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 :)

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-46999734826299265852009-03-11T03:51:00.000-07:002009-03-11T03:52:10.906-07:00

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 skips50 squats120 skips40 squats90 skips30 squats60 skips20 squats30 skips10 squatsBeen playing with the idea of using different formats of cardio away from runnng or rowing, this was short and sweet.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-20879702801786185802009-03-04T02:48:00.000-08:002009-03-04T02:48:51.569-08:00

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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-42736801859491558962009-03-04T02:39:00.000-08:002009-03-04T02:40:10.446-08:00

21 push pressrun 40018 push pressrun 40015 push pressrun 40012 push pressrun 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-:) )

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com2tag:blogger.com,1999:blog-6811986220284843664.post-38731822914238227202009-03-03T02:02:00.000-08:002009-03-03T02:10:36.404-08:00

Todays wodsSquat clean5,5,5,5,5.Followed by15 ring pressups30 situps20 lunges.5 rounds

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-4120206559406195902009-02-26T02:38:00.000-08:002009-02-26T02:39:14.248-08:00

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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-37515448863685598312009-02-26T02:30:00.000-08:002009-02-26T02:37:26.592-08:00

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!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-53942211660431598272009-02-26T02:29:00.000-08:002009-02-26T02:29:37.267-08:00

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 with26 squats300 m run26 situps300 m run26 burpees300 m run26 swings300 m runI also managed to find a terrible photo of the b'day girl as well-Happy birthday louieb x

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-83451418375325562882009-02-25T02:14:00.000-08:002009-02-25T02:15:10.994-08:00

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.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-20981857841010033482009-02-17T02:59:00.000-08:002009-02-17T02:59:34.389-08:00

Back squats5,5,3,3,1 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 follow5 pullups10 pressups15 kb swings5

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-1860841997110648832009-02-15T11:33:00.000-08:002009-02-15T11:33:35.037-08:00

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 did400m run21 push press400m154009It seemed to cure the problem!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-89047250199134133702009-02-15T11:28:00.000-08:002009-02-15T11:28:56.944-08:00

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 withrow 40010 deadlifts (at bodyweight ideally)10 burpees-this was Abi's idea-she was being controversial!for 3 roundsBest time we saw on this was 8.32 for boys and 10.35 for girls.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-27180252155901216732009-02-12T04:51:00.000-08:002009-02-12T04:51:57.918-08:00

10 overhead squats25 sit ups5 roundsI find that the ones that look so simple on paper-or the whiteboard-always hold interesting surprises!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-89134440850891785652009-02-12T04:48:00.000-08:002009-02-12T04:49:17.203-08:00

We started with a little bit of front squats 3 sets of 5 then moved onto:5 kettlebell snatches per arm7 pressups 10 swingsamrap for 10 minutes.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-61018043169570350792009-02-09T00:58:00.000-08:002009-02-09T00:58:20.380-08:00

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!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-157136430802136632009-02-09T00:51:00.000-08:002009-02-09T00:51:37.855-08:00

When people join us it's important they learn the nine basic movements that form the foundations of CrossFitSquatFront squatOverhead squatPressPush-pressPush jerkCleanDeadliftSumo dead lift hi pullThere'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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-74223935784700129972009-02-04T02:31:00.000-08:002009-02-04T02:32:37.407-08:00

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com3tag:blogger.com,1999:blog-6811986220284843664.post-64864708816826796582009-02-04T02:26:00.000-08:002009-02-04T02:27:01.452-08:00

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 metcon21-15-9kettlebell swingsburpeesSome 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 femalesB. It shows how much fitter people are getting-which is great3. I need to buy more

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-92023039516048413922009-02-03T03:51:00.000-08:002009-02-03T03:51:18.281-08:00

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 complex5 deadlifts5 power cleans5 front squats5 push press7 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

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-85122836130843935612009-02-03T03:45:00.000-08:002009-02-03T03:45:41.865-08:00

Saturday mornings are such a nice relaxed affair-we started with front squats-5 sets of 5 reps-then moved on to.150 skips75 squats100 skips50 squats50 skips25 squats

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-76484532719938923362009-02-03T03:38:00.000-08:002009-02-03T03:38:41.976-08:00

We played around on Friday a bit and presented a choice of wodsNicoleas many pullups as possible without dropping from the bar-then once you drop you have to run 400m-amrap 20 minutesorLunging Cindy5 pullups10 pressups15 lunges (normally these would be squats)again an amrap of 20 minutesBest we saw was an amazing 22 rounds-sorry about the photo but I just managed to capture Lily clapping as she

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0tag:blogger.com,1999:blog-6811986220284843664.post-82824739750741683492009-02-02T02:15:00.000-08:002009-02-02T02:15:45.457-08:00

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 300m12 power snatchesrun 400m9 power snatchesrun 600m6 power snatches.We tried this with rowing as well-it was quite hard.

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com1tag:blogger.com,1999:blog-6811986220284843664.post-89872635398617010362009-01-28T03:39:00.000-08:002009-01-28T03:39:43.196-08:00

Run 80050 situps50 back extensionx3Haven't seen this in a while-scaled it as we needed too as well-as some where feeling it somewhat.Congrats to Em as well for dropping nearly 3 minutes on this wod-well done missus!

Mileshttp://www.blogger.com/profile/09439625643283503514noreply@blogger.com0