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.
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 it large overhead! PB!
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 tuesday and to put it mildly it sucked-even with subbed regular situps as opposed to using a GHD.
Thursday's version was 10 kb swings 10 burpees 10 situps 5 rounds
A third of the workload of the Rx'd workout-and apparently "the worst thing I've ever done"-I guess its time for this client of mine to do Murph!
Tabata 4 movements 20 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 are still nursing a sore shoulder sore this as a scaled version.
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 has helped shape me as a better trainer, made me think more about how we programme and how to help you guys to get better at what we do. I still have a few people I look up to and want to meet-this guy (Freddy C at CrossFit OneWorld) is one of them.
Davie sent me a text on thursday night asking for a bodyweight workout that can be done without equipment-I suggested,
run 400 30 squats 30 pressups X 4
This 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 his excellent performance :) )
So for friday my gang did the same wod but substituted situps for the pressups-following yesterday ringdips I thought this wise.
In the photo we see Amanda who-as one of our newbies is still scaling her workouts-and in this case is using an small anchor to help with the situps.
Thursday we covered the WOD from HQ from tuesday 21 ring dips 21 sumo deadlift hi pulls X 5
The 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.
We hold regular "Introduction to Crossfit" AKA Elements sessions, these cover the key movements used in our workouts and introduce new clients as to why CrossFit works so well-these are vital if you want to join classes. For more information call me on 0777 9402991.
I first discovered CrossFit in 2006 whilst studying to be a personal trainer, in September 2007 I affiliated and was the 7th CrossFit affiliate in the UK, with CrossFit West Sussex, we started very small, renting school halls and training outdoors. We opened our first box in April 2008 and we were there for just over a year, before moving in July 2009 to Hove. I've attended 3 level 1 certs, two as a participant and "ghosting", watching the movements and their progressions. I passed my level 2 trainers qualification in Basel Switzerland in January 2010.
Classes Monday-Friday 7, 8 and 9.30am and 5, 6 and 7 pm
Saturday 8.45, 10 and 11 am
Please enquire for availability of space in classes. All new clients must attended tech sessions before training. Private personal training sessions are available-please contact us for more details.
Email mileskey@tiscali.co.uk or call 07779 402991 and ask for Miles
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.
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.
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)
Tabata
Davie sent me a text on thursday night asking for a bodyweight workout that can be done without equipment-I suggested,
Thursday we covered the WOD from HQ from tuesday
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