WOD 27 February 2017

27 Feb

Split Jerk 2-2-2-2-2

Every minute on the minute for 10 minutes:
Odd: 30 double-unders + 8 kettlebell push press, right arm (24/16kg)
Even: 30 double-unders + 8 kettlebell push press, left arm (24/16kg)

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

Programming w/c 27 February 2017

26 Feb

CrossFit (Level 2)

Monday
Split jerk strength followed by a 10 minute EMOM of double-unders and kettlebell push press (strength/conditioning focus).

Tuesday
Handstand skill work followed by two short WODs of hang squat clean, pull ups, then deadlifts and handstand push ups (skill/conditioning focus).

Wednesday
Longer conditioning with hang power snatch and box jumps (conditioning focus).

Thursday
Push press strength followed by second EMOM of the week with toes-to-bar and kettlebell swings (strength/conditioning focus).

Friday
CFG Open 17.2

Saturday
Back squat followed by WOD of lunges, push ups and power cleans (strength/conditioning focus).

Sunday
Partner workout to end the week with rowing, kettlebell swings, sit ups, goblet squats, burpees and plate ground-to-overhead.

CrossFit Gymnastics

Monday (strength)
tbc

Wednesday (strength)
tbc

Saturday (skills)
Kipping mechanics
Kipping toes-to-bar
Freestanding handstands
Double-unders

Powerlifting Club

Tuesday
Deadlift
SWOD

Thursday
Bench
Circuit

Saturday
Squat
1RM

Olympic Weightlifting Club

Monday
Jerk

Wednesday
Snatch

WOD 26 February 2017

26 Feb

Power clean + hang power clean + hang squat clean: 6 sets of (1+1+1)

“Jackie”. Complete for time:
1000m row
50 thrusters (20kg)
30 pull ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

CrossFit Open post-WOD interview: Jana

25 Feb

1. How did you feel when you heard it was dumbbell snatches and burpee over the box?

I have problem with box jumps during long workouts so I really wasn’t happy about that. Dumbbell snatches are fine for me.

2. What were you expectations going into it? What kind of score? Did you expect to do it within the time cap?

I wanted to finish in time cap and try to push myself as much as possible.

3. What was your strategy before the workout began? How did that hold up?

Simply keep moving. It did work!

4. How did you feel during the workout? What kept you motivated/going?

My judge, Sanghee, was awesome. Coach Tim was awesome and all the others in my class too.

5. Feelings after the workout? Relief? Disappointment? Happy?

Happy. So happy and excited about my first Open WOD.

6. Will you retest?

No

7. If you were to retest how would you do it differently?

I’m not!

8. Predictions for 17.2?

Go even harder.

WOD 25 February 2017

25 Feb

In teams of 2 with one partner working at a time, complete:
120 kettlebell swings (24/16kg)
100 kettlebell snatches (24/16kg)
80 sit ups
60 wall balls (9/6kg)
40 front squats (60/42.5kg)
20 push press (60/42.5kg)

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

CrossFit Open post-WOD interview: Fernando

24 Feb

1. How did you feel when you heard it was dumbbell snatches and burpee over the box?

I thought it was all right. Until doing the actual workout. Though when I saw it online I thought “oh crap”.

2. What were you expectations going into it? What kind of score? Did you expect to do it within the time cap?

I thought I’d be on the borderline of the 20 minutes.

3. What was your strategy before the workout began? How did that hold up?

I followed the CrossFit commentator’s advice and one of the athletes strategy of not standing up on the box in order to save time and energy, but had to stop to catch my breath many more times than expected.

4. How did you feel during the workout? What kept you motivated/going?

Half way through I felt I couldn’t keep going. But I knew I had to do as much as I could. Coach Tim was incredible at how he encouraged me and suggested dividing the sets of dumbbell snatches while I was doing the WOD.

5. Feelings after the workout? Relief? Disappointment? Happy?

Relief that I got it done but disappointed I was not able to finish it before the 20 minutes.

6. Will you retest?

Not sure as the moment. I feel like a Lego set broken up into pieces.

7. If you were to retest how would you do it differently?

If I would retest I’d definitely avoid another heavy workout on the day before. I noticed I was not quite recovered from the previous day workout.

8. Predictions for 17.2?

Sure to be even worse than 17.1. Bring it on!

Tim’s Take: CrossFit Open 17.1

24 Feb

By Coach Tim Lawrence.

The first WOD of the 2017 Open is a pure test of capacity. Containing nothing technically difficult or a weight that you might fail on, it’s a great test of just how hard you are prepared to push yourself.

Here are some tips on how best to approach the workout so that you can maximise your performance.

Don’t be fooled by the performances of the top athletes, such as Sam Briggs, with a time of 10:14, and Rich Froning, apparently getting 8:56.  For most of us, 17.1 is going to be a 15 to 20 minute workout. This means that pacing it accordingly is vital. Almost everyone who has done the workout in today’s earlier classes has found the burpee box jump overs the toughest part. I suggest that you find a steady, purposeful pace to avoid a real spike in heart rate. I would also suggest that you ‘step in’ from the bottom of the burpee, which is an easier movement than springing up. There is no requirement to reach full extension on the box, so stay low and don’t waste energy by standing tall.

For the alternating dumbbell snatches:

1. The workout contains 150 dumbbell snatches. Try and be disciplined about keeping the chest up and avoid slumping over, as this will take a toll on the lower back. Use the hips as much as possible to move the weight. At the bottom, touch the dumbbell on the floor between your feet, rather than in front of your toes, again, this will help to protect the lower back.

2. Try and switch hands as you bring the DB down from overhead, rather than place it on the floor and then change hands. This is a lot more efficient and removes the temptation to take some rest each time the dumbbell is on the floor.

3. Aim to do the sets of 10 and 20 unbroken. Keep the breaks in the set of 30 to a minimum, ideally two sets of 15. The set of 40 is likely to be the toughest part of the workout. Think about four sets of 10 and fight hard to hold yourself to this. Once on the set of 50, you will know that the finish line is in sight which should make it easier. However you break the snatches up, allow yourself only a short break, a couple of deep breaths and pick up the dumbbell again.

Be efficient in your transitions between the two movements. As soon as you have finished a set of snatches, go straight into the burpee box jump overs, don’t stand and rest. Even if you are moving slowly, that’s better than doing nothing. Similarly, once through the burpee box jump overs, force yourself to pick up the dumbbell immediately.

Finally, enjoy it! Push yourself, give it your best shot and be happy with your performance.

WOD 23 February 2017

23 Feb

Front squat 10-5-10-5-10-5

Complete 21-15-9 for time:
Toes-to-bar
Snatches (42.5/30kg)

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 February 2017

22 Feb

Complete every minute on the minute for 30 minutes:
Odd: 6 burpees + 12 kettlebell sumo deadlift high pull (24/16kg)
Even: 6 hang power cleans + 6 push press (50/35kg)

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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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