Pre-Sleven Social workout

30 Aug

photo (16)Sleven Social Special WOD

In teams of 2 complete the following for time:

10 rounds in total (5 per team member) of:
10 single arm kettlebell clean & press (alternating) (L3: 24/16kg, L2: 20/12kg)
200m sprint

10 rounds of ‘Cindy’ in total (5 per team member):
5 pull ups
10 push ups
15 air squats

60 pistols (alternating) in total (partitioning doesn’t have to be equal between the partners)

200m dash carrying the ‘pet’ whilst the partner performs 15 burpees, then swap

Overhead squat a total of 800kg for every male in the team, and 550kg for every female e.g. two men would need squat a total volume of 1600kg, so if they choose to do this with 40kg they would perform 40 reps, with 20kg they would perform 80 reps (partitioning doesn’t have to be equal between the partners)

400m run per team member

*during the workout one partner (the non-working partner) must hold either in the hands or on the shoulders a ‘pet’. This pet object will be determined by the coach.

*if the pet touches the floor during the workout, the team gets a penalty each time of one minute added to their final time. If the pet stays on the floor for a prolonged period of time (determined by the coach) then further 1 minute penalties will be incurred.

*one partner working at a time.

*one bar per team on the overhead squats, so for different weights it will need to be changed each time.

Links & News

In case you hadn’t realised tonight is our Sleven Social, our monthly drinks. After the workout at 7.30 we’ll be heading to The Black Dog, around the corner from the gym. Everyone welcome.

WOD 30 August 2013

30 Aug

photo (9)Level 2

Snatch 2-2-2-2-2

Push ups – 3 x max effort (gymnastic position)

For time, 30-25-20-15-10-5:
Wall balls (9/7kg)
Kettlebell snatches (20/12kg)
Sit ups

Level 3

3 power cleans (75%) – every minute on the minute for 6 minutes

Pull ups – 1RM

For time, 30-25-20-15-10-5:
Wall balls (9/7kg)
Kettlebell snatches (24/16kg)
Sit ups

Links & News

If you are attending tonight’s pre-drinks class at 6.30pm then the workout will be different from the above.

Authority Nutrition has it in for vegans this week.

Think you know what the Tabata protocol is?

The not-so evils of high rep weightlifting.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 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 August 2013

29 Aug

photo (7)

Level 2

25 hollow body rocks + 25 arch body rocks x 3

Deadlift 5-5-5-5-5

Wall walk + hold for 30s x 3

Every minute on the minute for 12 minutes:
2 clean & jerks (85%)
As many double-unders as possible for the remainder of the minute
Score = total double-unders at the end of 12 minutes.

Level 3

Back squat 5-5-5-3-3-3

Not for time, complete 3 rounds of:
6 barbell roll-outs
12 strict straight leg toes-to-bar
18 weighted sit-ups

Every minute on the minute for 12 minutes:
2 clean & jerks (85%)
As many double-unders as possible for the remainder of the minute
Score = total double-unders at the end of 12 minutes.

Links & News

Deadlifts: bounce vs. reset.

Ice baths for athletes: research questions any benefit.

Matt Chan answers some questions from the press.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 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 August 2013

28 Aug

photo (9)Level 2

Press 5-5-5-5-5

Double-under technique

“Whittman”, 7 rounds for time:
15 kettlebell swings (24/16kg)
15 power cleans (42.5/30kg)
15 box jumps (24″/20″)

Level 3

Split jerk 3-3-3-3-3

5 false grip ring pull ups + 5 negative muscle ups x 3

“Whittman”, 7 rounds for time:
15 kettlebell swings (24/16kg)
15 power cleans (42.5/30kg)
15 box jumps (24″/20″)

Links & News by Rachel

Oh Duncan, you can’t get anything past me (see photo).

A handy little chart on how to load a barbell (and how not to).

Rebekah Tiler, aged 14 and 63kg, snatches 85kg, clean & jerks 110kg.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 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.

Also, thanks to Jess who posted this on Facebook yesterday.

WOD 27 August 2013

27 Aug

photo (8)Level 2

Thruster 3-3-3-3-3

Kettlebell snatch – technique

‘Running Christine’ – 3 rounds for time:
400m run
12 deadlifts (bodyweight or 70%)
21 box jumps

Level 3

Snatch push press (from behind the neck) 2-2-2-2-2

Weighted dip 3RM

‘Running Christine’ – 3 rounds for time:
400m run
12 deadlifts (bodyweight or 70%)
21 box jumps

Links & News

Jason Khalipa coaching the tire flip.

Timing with Coach Burgener.

Tim Ferriss investigates Soylent – an engineered food replacement product.

“… plenty of people are following the advice of the Paleo revolution and continuing to fail. They have all of the right information and they’re continuing to fail because society is set up to fail them and they don’t have the tools to defend themselves.” taken from a post by The Rebooted Body.

WOD 25 August 2013

25 Aug

photo (6)Level 2

Press 5-5-5-5-5

Double unders – technique and practice

12-9-6-3 for time:
Thruster (42.5/30kg)
200m farmers walk with bumper plates (pinched at top, not held in the middle) (10/5kg)

Level 3

Push press 3-3-3-3-3-3-3 (85% – no failed reps)

Handstand push ups – every 90s perform 5 handstand push ups, repeat for 5 rounds. Stay strict until you need to kip.

12-9-6-3 for time:
Thruster (60/42.5kg)
200m farmers walk with bumper plates (pinched at top, not held in the middle) (15/10kg)

Links & News

Some interesting ideas for shaking up the deadlift.

Mark Rippetoe launches the Starting Strength podcast.

WOD 24 August 2013

24 Aug

photo (5)Level 2

Back squat 5-5-5

Pull ups – 5 x 3-7 reps (scaled as appropriate)

“Nancy” five rounds for time:
400m run
15 overhead squats (30/20kg)

Level 3

Deadlift 3-3-3-3-3

Pistols – 3 x max effort in 1 minute, rest 1 minute

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

Links & News

What we can learn from Japanese cuisine.

Wide-ranging review links artificial sweeteners with weight gain.

Comparing two dietary approaches: Carb-Back-Loading and The Renegade Diet.

WOD 22 August 2013

22 Aug

photo (3)Level 2

Front squat 5-5-5-5-5

Double unders – technique

For time:
30 burpees
30 pull ups
30 thrusters (30/20kg)
30 double unders
30 kettlebell swings (20/12kg)
30 wall ball
30 box jumps
30 overhead walking lunges (15/5kg)
*complete in any order but the 30 reps cannot be partitioned

Level 3

Overhead squat 5-5-5-5-5

Double unders – every minute on the minute for 5 minutes perform 40 double unders

For time:
30 burpees
30 pull ups
30 thrusters (42.5/30kg)
30 double unders
30 kettlebell swings (24/16kg)
30 wall ball
30 box jumps
30 overhead walking lunges (20/15kg)
*complete in any order but the 30 reps cannot be partitioned

Links & News

I posted on the Facebook page for more friends (please like me), or specifically Facebook friends. Basically if you are an active member of the gym and you don’t mind being tagged on the whiteboard scores or in photos then lets be Facebook BFFs. I should be easy enough to find.

Today we say goodbye again to Rita (pictured) who returns to doing lots of clever things as a Professor of the University of Pennsylvania  again tomorrow. Our very own Mary Poppins who stays until the wind changes. Usually we expect her back around Christmas time, but it’s possible we won’t this year so could be next Summer we see her again. A constant source of amusement certainly for Coach Rachel and myself with her constant apologies despite her constant displays of strength and athleticism like doing yesterday’s pull ups all strict in the metcon. We look forward to seeing you back at SE11 soon.

WOD 21 August 2013

21 Aug

photoLevel 2

Deadlift 5-5-5-5-5

Strict handstand push up 3-3-3 – use as little scaling as possible.

As many rounds as possible in 12 minutes:
5 pull ups
10 push ups
20 jumping lunges

Level 3

3-position clean 3-3-3-3-3

Kipping toes-to-bars – 3 x unbroken max effort

As many rounds as possible in 12 minutes:
5 strict pull ups
10 push ups
20 jumping lunges

Links & News by Rachel

Yesterday I learnt that member Attiyya had a bit of an emotional workout in Chris’ Tuesday morning class (see her here in action, though this wasn’t the workout in question) but held off those tears and pushed through because, as anyone who knows her, she’s a trooper!

Funnily enough I recently had my own weepy moment and I needed to find some assurance that I wasn’t such a baby and stumbled across this article on why crying is good for you. So get that soppy film on (Marley & Me gets me everytime) and embrace those tears. Boys – as long as you have those man-size tissues and pretend to go do some DIY/BBQ/drink beer/lift heavy weights afterwards it’s totally ok.

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