WOD 31 March 2014

31 Mar

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Level 2

Front squat 5-5-5

Kipping pull up drills

As many reps as possible in 8 minutes:
2-4-6-8-10-12 etc. shoulder-to-overhead (42.5/30kg)
4-8-12-16-20-24 etc. jumping squats

Level 3

Front squat 5RM

Chest-to-bar pull ups – complete 5 unbroken reps, rest 5 seconds, repeat until you cannot complete all 5 reps unbroken. Rest 3 minutes, repeat the protocol over 10 minutes.

As many reps as possible in 8 minutes:
2-4-6-8-10-12 etc. shoulder-to-overhead (60/42.5kg)
4-8-12-16-20-24 etc. jumping squats

Links & News

Pretty cool stuff. CrossFit HQ and David Durante video on the front uprise.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 30 March 2014

30 Mar

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Level 2

Press 3-3-3

Halting clean deadlift 3-3-3

“Nancy” 5 rounds for time:
400m run
15 overhead squats (42.5/30kg)

Level 3

Press – 10 minutes to find a 3RM

Power snatch – 12 minutes to find a heavy single

Chest-to-bar pull up drills

“Nancy” 5 rounds for time:
400m run
15 overhead squats (42.5/30kg)

Links & News

http://fitness.mercola.com/sites/fitness/archive/2013/10/18/watermelon-for-muscle-soreness.aspx

http://www.peanutbutterrunner.com/3-yoga-poses-for-tight-rounded-shoulders/

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 29 March 2014

29 Mar

Level 2

Power snatch + snatch push press + overhead squat 6 x (3+3+3) – work up to find your heaviest complex

Push jerk 3-3-3-3-3

Every minute on the minute for 16 minutes;
15 kettlebell swings (even minute) (24/16kg)
10 burpees (or down and ups) (odd minute)

Level 3

Power snatch + snatch push press + overhead squat 6 x (3+3+3) (70% and work up to heaviest)

Push jerk 3-3-3-3-3

Every minute on the minute for 16 minutes;
15 kettlebell swings (even minute) (32kg/24kg)
10 burpees (odd minute)

Links & News

We had the final Open Friday night workout last night. This was the animal fancy dress affair teaser.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 28 March 2014

28 Mar

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Level 2 & 3

CrossFit Open WOD 14.5

Links & News

Why squatting is so important.

Progression, patience, perseverance.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Strength class schedule

27 Mar

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I’ve made some additions to the schedule regarding strength class.

Starting on 7th April there will be a new evening Basic Barbell – Strength Class at 7pm every Monday.

There will also be a Strength Catch-Up on Sundays at 2pm beginning 13th April.

In Strength Class we focus on four lifts. The current two day per weeks doesn’t allow me enough time to build in enough of the all important accessory work that complements your strength development, plus I want more time to improve pull up strength across the board.

If you are wanting to focus on pure strength, in effect your week could now look like this regarding the strength programme:

Monday: Back squat + accessory + pull up strength
Thursday: Press + accessory + pull up strength
Saturday: Deadlift + accessory + pull up strength
Sunday: (in catch-up session) Bench + own accessory work

All that said, there is no problem with your week still looking like the following and you will still get stronger:

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Thursday: Back squat + bench + accessory if time
Saturday: Deadlift + press + accessory if time

Or any combination for when commitments outside of the gym means you can’t attend the session you would normally be at.

As always with new scheduling it’s going to be trial and error but hopefully this will allow more people to follow the strength programme that runs alongside our main class programming.

Any questions give me a shout.

WOD 27 March 2014

27 Mar

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Level 2

Back squat 5-5-5 (add 2.5kg from previous)*

Ring rows 8-8-8

“Nicole” as many rounds as possible in 20 minutes (score is total rounds and total number of pull ups):
400m run
Max pull ups

Level 3

Back squat – heavy 5*

Ring rows 8-8-8

“Nicole” as many rounds as possible in 20 minutes (score is total rounds and total number of pull ups):
400m run
Max pull ups

Basic Barbell: Strength

Back squat – Beyond 531 week 1

Bench press – Beyond 531 week 1

Accessory work

*If you are also doing the WOD class in addition to Strength Class today then follow back squat programme during WOD class.

Links & News

14 surprising facts about caffeine, explained by science.

The bonus for Sam Briggs.

Why you should be eating the whole animal, not just the muscle.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 26 March 2014

26 Mar

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Level 2

Thoracic and ankle mobility

Clean + front squat + push press + jerk – 15 minutes to find a heavy single of the complex

Complete as many rounds and reps as possible in 10 minutes:
2 dumbbell cleans (2 x 15/10kg)
2 dumbbell push press
4 dumbbell reverse lunge (alternating/rack position)

Level 3

Thoracic and ankle mobility

Clean + paused front squat + push press + paused jerk – 15 minutes to find a heavy single of the complex (2 seconds on each pause)

Complete as many rounds and reps as possible in 10 minutes:
2 dumbbell cleans (2 x 20/15kg)
2 dumbbell push press
4 dumbbell reverse lunge (alternating/rack position)

Coach Scores

Level 3 clean complex:
Chris 70kg
Carolyn 50kg

MetCon:
Carolyn 13 rounds + 3 reps

Links & News

We keep getting the ring the PR bell with our female athletes getting their first pull ups. What’s the secret? Consistency. With consistency it will happen. Great video to help get your first one, or strengthen and progress the ones you have.

What do you think of CrossFit’s involvement and impact on weightlifting by Bob Takano.

I did it. You probably did it. See how Rich did it.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Team updates: 14.3 and 14.4

25 Mar

Finally caught up with the scores and here we go. Remember that all the previous scores will differ from previous published numbers if people don’t complete the workouts and drop from the teams.

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Leaderboard
1. Team A – The Thursters (456)
2. Team D – The Burpees (441)
3. Team C – The Pull Ups (436)
4. Team B – The Wall Balls (402)

Team A – The Thrusters
Team members: Rosie, Amy, Chris Welsh, Liam, Pete Dalton.
Total average score for 14.1: 173
Total average score for 14.2: 34
Total average score for 14.3: 100
Total average score for 14.4: 148
Total average score so far: 456

14.3 scores
Rosie: 118 reps
Amy: 95 reps
Chris Welsh: 95
Liam: 92 reps
Pete Dalton: 100 reps

14.4 scores
Rosie: 130 reps
Amy: 145 reps
Chris Welsh: 164
Liam: 152 reps
Pete Dalton: 150 reps

Team B – The Wall Balls
Team members: Kat Lincoln, Coach Chris, Cyril, Sun, Nathalie, Sophie B
Total average score for 14.1: 159
Total average score for 14.2: 28
Total average score for 14.3: 87
Total average score for 14.4: 128
Total average score so far: 402

14.3 scores
Little Kat: 93 reps
Coach Chris: 105 reps
Cyril: 102 reps
Sun: 60 reps
Nathalie: 70 reps
Sophie: 90 reps

14.4 scores
Little Kat: 138 reps
Coach Chris: 157 reps
Cyril: 160 reps
Sun: 133 reps
Nathalie: 68 reps
Sophie: 111 reps

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Team C – The Pull Ups
Team members: Andrew Crockett, Anayah, Odessa, Coach Daniel, Miryka, Clem
Total average score for 14.1: 177
Total average score for 14.2: 32
Total average score for 14.3: 94
Total average score for 14.4: 133
Total average score so far: 436

14.3 scores
Andrew: 90 reps
Anayah: 87 reps
Odessa: 90 reps
Coach Daniel: 100 reps
Miryka: 101 reps
Clem: 96 reps

14.4 scores
Andrew: 168 reps
Anayah: 100 reps
Odessa: 94 reps
Coach Daniel: 181 reps
Miryka: 92 reps
Clem: 160 reps

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Team D – The Burpees
Team members: Rachael Parkman, Coach Armando, Karima
Total average score for 14.1: 190
Total average score for 14.2: 45
Total average score for 14.3: 93
Total average score for 14.4: 113
Total average score so far: 441

14.3 scores
Rachael: 73 reps
Coach Armando: 114 reps
Karima: 93 reps

14.4 scores
Rachael: 60 reps
Coach Armando: 183 reps
Karima: 96 reps

WOD 25 March 2014

25 Mar

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Level 2

Pull up:
0: 3-3-3-3-3 (assisted pull ups)
1-5: 1-2-3-4-5 etc. – every time you fail return to the bottom of pyramid (rest 60-90s between sets)
5+: 3RM

Halting snatch deadlift + snatch pull 5 x 1+2

“Diane” complete 21-15-9 of:
Deadlift (102.5/70kg)
Handstand push-up (scale with one kick-up + one push up per rep)

Level 3

Pull up 3RM

Snatch pull 3-3-3-3-3 (90%)

“Diane” complete 21-15-9 of:
Deadlift (102.5/70kg)
Handstand push-up

Links & News

Baked sweet potato crisps (I refuse to call them chips).

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 24 March 2014

24 Mar

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Level 2

Press 5-5-5

Power clean 3-3-3

3 rounds for time:
15 front squat (45/30kg)
20 jumping lunges
25 kettlebell swings (24/16kg)

Level 3

Press 5-5-5 (80%)

Power clean 3-3-3 (80%)

3 rounds for time:
15 front squat (60/42.5kg)
20 jumping lunges
25 kettlebell swings (32/24kg)

Links & News

A formula for decoding health news.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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