CFNI

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

"DT"

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 of
12 deadlifts
9 hangclean
6 push jerk

rx'd weight for this was 70.5kg for males and 47.7kg for females.

"Paleo in a nut shell"

Got this from my good friend Chet, over at

FuncKey (Powered by Invision Power Board)

Pull!

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 HQ
30 lunges
21 ring pulls
21 situps
20 lunges
18 ring pulls
18 sit ups
10 lunges
15 ring pulls
15 situps.

P and T both demonstrate the scalability of all our workouts-so the same wod is done by all-but with the intensity is moderated according to ability.

Lea

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 why the programme works as well as it does.

Lea did exceptionally well and it was a pleasure to teach him and lead him through his workout.

Fractured Elisabeth
5 power cleans (these would normally be a full squat clean for this wod)
5 ring dips
9 rounds.

Elizabeth would normally follow the 21-15-9 rep pattern-fracturing the reps into fives makes it more approachable, together with reducing the weight and using a negative dip as necessary.
Great work Lea-see you soon!

Love Hate

Deadlifts and Running
15 deadlifts at bw or scaled as necessary
400 metre run
12 deadlifts
400 m
9 deadlifts
400m

These are my new cycling gloves-and it would seem an appropriate title for a wod.

Fight gone bad

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.