WOD 28 July 2013

28 Jul

photo (51)Level 2

Push jerk 3-3-3-3-3

Broad jump – 5 x best attempt

5 rounds for time:
40 double unders
20 kettlebell swings (20/12)
10 single arm kettlebell push press (5 each side)
*same single KB to be used throughout.

Level 3

Snatch 1RM

Back squat – 20RM

5 rounds for time:
40 double unders
20 kettlebell swings (32/20)
10 single arm kettlebell push press (5 each side)
*same single KB to be used throughout.

Links & News

Well done to all our athletes and coaches that competed in the Friendly Fire throwdown between the CrossFit London and CrossFit Central London teams. We took both second and third places. Until next time CFCL!

WOD 26 July 2013

26 Jul

photo (49)

Level 2

Squat clean x 2, every minute on the minute for six minutes.

Pistols – technique

6 rounds for quality:
Max reps of handstand push ups
Max reps of V-Up
Rest 90s

Level 3

Snatch 1RM

Back squat – 20RM

6 rounds for quality:
Max reps of handstand push ups
Max reps of V-Up
Rest 90s

Links & News by Carolyn

My two favourite people.

WOD 24 July 2013

24 Jul

photo (48)

Level 2

Overhead squat 5-5-5-5-5

Handstands – technique

Pass throughs – technique

4 rounds for quality:
10 push ups
10 stict pull ups
10 gymnastics squats

Level 3

Every minute on the minute for 5 minutes:
2 snatches @ 80%

Then when the clock hits 5 minutes, 2 minutes as many rounds as possible of:
Snatch @ 80%

Ring dips – 3 x ME strict

Pass throughs – technique

5 rounds for quality:
10 push ups
10 stict pull ups
10 gymnastics squats

Links & News

Need help tidying up your overhead squat?

WOD 23 July 2013

23 Jul

Photo 18-07-2013 07 45 17Level 2

Back squat 5-5-5

Pull ups 5 x 3-7

‘DT’ five rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Level 3

Bear complex 1RM

Pull up – chest to bar weighted pull up for max load.

‘DT’ five rounds for time:
12 deadlifts (70/50kg)
9 hang power cleans
6 push jerks

Mobility and Olympic lifting

There are many factors that could be making your snatches, cleans and jerks tough. For many it’s a mental thing. Sometimes strength issue. And often it is a mobility problem.

Whether it be tight calves, hip or thoracic that is holding back your speed and squat depth, mobility is often a big problem for those of us that have not benefit from an athletic background but instead have found that modern living has restricted our movement and made weightlifting tougher than it needs to be.

So what to do? Clearly more mobility is a must. Absolutely. But the key could be simply holding yourself to higher standards when you’re lifting. Make sure every single squat is your lowest possible and if more weight means that you can’t maintain, then stay lighter. You may find locking out hard and struggle to maintain an externally rotated shoulder position – then be aware of this, don’t just run for the heavy weights if you know this isn’t dialed in and the extra kilos will make things worse.

It would be great if every one of us were game ready for lifting heavy but it’s simply not the case, and you need to assess where you are and where your focus needs to be for improved performance. If mobility is it, use the Olympic lifts to further this goal – strive to make every lift perfect and chase proper positions.

WOD 22 July 2013

22 Jul

Photo 18-07-2013 20 31 48Level 2

Power snatch 2-2-2-2-2

Ring dips – technique

3 rounds of:
800m run
Rest 3 minutes

Level 3

Every minute on the minute for 5 minutes:
2 power snatches @ 80%

Then when the clock hits 5 minutes, 2 minutes as many rounds as possible of:
Power snatch @ 80%

Ring dips – 3 x ME strict

3 rounds of:
800m run
Rest 3 minutes

Links & News

What does it take to get a 3.19 x bodyweight deadlift? Some pretty fancy set-up footwork it seems. Watch Kimberly Wahlford deadlift 230kg.

Great post by Chris Salvato on where to take your handstand once you’ve got your freestanding nailed for 15 seconds.

WOD 21 July 2013

21 Jul

Photo 18-07-2013 07 46 06

Level 2

Push Press 3-3-3-3-3

Double unders – technique

1200m run
24 power cleans
48 double unders
24 power cleans
1200m run

Level 3

2 power clean + 1 push jerk x 5

Pull up – 3 x ME (kipping)

1200m run
24 power cleans (50/35)
48 double unders
24 power cleans
1200m run

Links & News

What mid-Victorians can teach us about nutrition and health.

From next we’ve changed the Saturday morning schedule. So it will be newbies in the Level 1 at 9am, a Level 2 class at 10am and then a second Level 2 class at 11am. Colin is a popular man, so we’re giving the people what they want.

WOD 19 July 2013

19 Jul

photo (44)

Level 2

Push jerk 2-2-2-2-2-2

Pull up – technique/kipping

‘Cindy’ – as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats

Level 3

Hang power clean and push jerk 2-2-2-2-2

‘Cindy’ – as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats

WOD 18 July 2013

18 Jul

photo (41)Level 2

Overhead squat 5-5-5-5-5

Broad jump – best attempt

As many rounds as possible in 12 minutes:
7 double kettlebell push press (20/12kg)
14 lateral box jumps

Level 3

3 power snatch 3-3-3-3-3

Back squat 3RM

As many rounds as possible in 12 minutes:
7 double kettlebell push press (24/16kg)
14 lateral box jumps

You can’t hide beneath those bands forever

So what started out as a silly detour from our Wednesday training in Vauxhall together (I covered Rachel in as many bands as I could attach to her) soon become a highly philosophical realisation that in all Rachel’s ridiculousness she was also a fitting metaphor for those of us who cling to our safety nets, in this case the bands we use for workouts.

photo (42)We use the bands for scaling. If you don’t have a pull up or ring dip, we can give you some extra help with one of the various bands. The aim is to get stronger and move down the bands but finally you need to be aiming to workout without one.

Easier said than done, I grant you. But if you want a pull up we have many strategies that can get you one. But whatever it is you are doing (partner assisted, negatives…) it needs to be happening often. Very very often. I always encourage people to get pull bars in their doorways at home. And if you have a strategy in place to get a pull up it will eventually happen.

The challenge after is not falling back to the bands when things get tough. Strategise your workouts. If you have a time cap and a manageable number of pull ups, maybe it’s time to forego the good score or time and just plod through without the bands. It’s the only way you’ll get to finally rid yourself of them once and for all.

Links & News

Don’t forget, next week we kick of our intermediate adult gymnastics class at CrossFit SE11 – Tuesday 23rd July at 8.30pm. Moving to a slightly earlier time slot in two weeks time.

And Aggie kicks off her Thursday night classes… tonight! Still time to grab yourself a place.

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