WOD 31 June 2014

30 Jun

photo (19)Level 2 & 3

Back squat 5-5-5-5-5

Basics: thruster technique

Complete 5 rounds for time:
20 kettlebell swings (L2: 24/16kg, L3: 32/24kg)
40 double-unders
20m bear crawl

Strength & Olympic Lifting Class Athletes

Back squat 3-3-3-3-3 (75%), follow each set with 3 box jumps

Basics: thruster technique

Complete 5 rounds for time:
20 kettlebell swings (L2: 24/16kg, L3: 32/24kg)
40 double-unders
20m bear crawl

Links & News

Spencer Arnold explains the usefulness of weightlifting complexes.

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 June 2014

29 Jun

photo (18)Level 2

Halting snatch deadlift + mid hang snatch pull + mid  hang snatch – work up to a heavy single for the day

L-sit hang from bar 5 x 20 sec

6 rounds for time:
10 dumbbell hang squat cleans (20/12.5kg)
6 handstand push ups on dumbbells

Level 3 (12.30pm)

Snatch – work up to a max

L-sit hang from bar 3 x 20 sec

L-sit on rings 3 x 20 sec

6 rounds for time:
10 dumbbell hang squat cleans (20/12.5kg)
6 handstand push ups on dumbbells

Strength & Olympic Lifting Class Athletes

Power snatch 1-1-1 (80%)

Overhead squat 1 (80%), 2-2 (70%)

L-sit hang from bar 5 x 20 sec

6 rounds for time:
10 dumbbell hang squat cleans (20/12.5kg)
6 handstand push ups on dumbbells

Links & News

Time caps: friend or foe?

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 June 2014

28 Jun

photo (17)Level 2 & 3

Pull up (scaled/bodyweight/weighted) 5-5-5-5-5

Basics: squat clinic

10 rounds for time (25 minute cap):
10 burpees
20 front squats (L2: 35/25kg, L3: 50/35kg)

Strength & Olympic Lifting Class Athletes

Pull up (scaled/bodyweight/weighted) 5-5-5-5-5

Basics: squat clinic

10 rounds for time (25 minute cap):
10 burpees
20 front squats (L2: 35/25kg, L3: 50/35kg)

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 27 June 2014

27 Jun

photo (16)Level 2 & 3

Deadlift – 10 minutes to establish a heavy 5

Wall facing handstand hold 4 x 30-60 sec

3 rounds for quality(18 min cap):
20 air squats
20 hollow rocks
15 strict ring dips
20 arch rocks
10 strict pull ups

Strength & Olympic Lifting Class Athletes

Deadlift 5-5-5 (60%)

Wall facing handstand hold 4 x 30-60 sec

3 rounds for quality (18 min cap):
20 air squats
20 hollow rocks
15 strict ring dips
20 arch rocks
10 strict pull ups

Links & News

Read about old poo.

The importance of vitamin K2 in preventing heart disease.

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 June 2014

26 Jun

photo (15)Level 2 & 3

Split jerk – against a 7 minute running clock find a heavy max, then against a 5 minute running clock complete 1-1-1 (80% of earlier max)

Complete for time (30 minute cap):
1KM run

8 rounds for time:
3 power cleans (L2: 60/40kg, L3: 80/55kg)
6 push ups
9 air squats

1KM run

Strength & Olympic Lifting Class Athletes

Split jerk – against a 7 minute running clock find a heavy max, then against a 5 minute running clock complete 1-1-1 (80% of earlier max)

Complete for time (30 minute cap):
1KM run

8 rounds for time:
3 power cleans (L2: 60/40kg, L3: 80/55kg)
6 push ups
9 air squats

1KM run

Links & News

A guide to creating 36 world cuisines.

Don McCauley explains his catapult approach.

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 25 June 2014

25 Jun

photo (14)Level 2 & 3

Back squat – 15 minutes to find a 10RM

Toes-to-bar – technique/4 x unbroken max

Complete 21-15-9 of the following:
Deadlift (L2: 70/50kg, L3: 100/70kg)
Pull ups

Strength & Olympic Lifting Class Athletes

Back squat – perform 3 warm up sets then 10 (60%), 10 (65%), 10 (70%)

Toes-to-bar – technique/4 x unbroken max

Complete 21-15-9 of the following:
Deadlift (L2: 70/50kg, L3: 100/70kg)
Pull ups

Links & News

The Wall Street Journal looks at the questionable link between saturated fat and heart disease.

A Paleo-Vegan alliance?

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 June 2014

24 Jun

photo (13)Level 2 & 3

Clean & jerk – 15 minutes to work up to a comfortable heavy single

Push up/feet elevated push ups/handstand push ups 5-5-5+ (choose an appropriate movement from the three)

As  many rounds as possible in 10 minutes:
6 push press (L2: 42.5/30kg, L3: 60/42.5kg)
8 pistols
10 v-ups (or tuck ups)

Strength & Olympic Lifting Class Athletes

Power clean + power jerk 1-1-1-1 (80% of power clean)

Push up/feet elevated push ups/handstand push ups 5-5-5+ (choose an appropriate movement from the three)

As  many rounds as possible in 10 minutes:
6 push press (42.5/30kg)
8 pistols
10 v-ups (or tuck ups)

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 23 June 2014

23 Jun

photo (12)Level 2 & 3

Power snatch – take just 10 minutes to find a heavy single

Overhead press – 15 minutes to work up to a heavy 5

Complete five rounds for time:
25 double unders
200m run

Compare your times to 8th January 2014.

Strength & Olympic Lifting Class Athletes

Power snatch 1-1-1-1 (80%)

Overhead press 5-5-5 (60%)

Complete five rounds for time:
25 double unders
200m run

Compare your times to 8th January 2014.

Links & News

Is the Paleo diet right for you?

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 22 June 2014

22 Jun

photo (11)Level 2

Back squat – 12 minutes to work up to a heavy 3

Kipping pull up – technique

As many rounds as possible in 12 minutes:
10 pull ups
10 thrusters (35/25kg)
20 box jumps (24/20″)

Level 3

Back squat – 12 minutes to work up to a heavy 3

Jerk balance 3-3-3-3-3-3

As many rounds as possible in 12 minutes:
10 pull ups
10 thrusters (50/35kg)
20 box jumps (24/20″)

Links & News

Eat this: olive oil.

Live true with Alex Honnold.

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 21 June 2014

21 Jun

photo (10)Level 2

Front squat – 15 minutes to establish a heavy 5

Russian kettlebell swings 4 x 20 (as heavy as possible with 90 sec rest in between)

For time:
30 shoulder-to-overhead (42.5/30kg)
800m run
40 wall ball (9/5kg)

Level 3

Front squat – 15 minutes to establish a heavy 5

Russian kettlebell swings 4 x 20 (as heavy as possible with 90 sec rest in between)

For time:
30 shoulder-to-overhead (60/42.5kg)
800m run
40 wall ball (9/7kg)

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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