A slightly damp and crisp October Saturday morning at CrossFit London UK, my 24th Birthday and a busy morning ahead!
0700-0800: Beginner 1 on 1 PT session #3
0800-0930: CFL Firebreathers, DWF ’12 (Divided We Fall) Qualifying WOD
0930-1230: CFL Main classes
As always, no dramas welcoming another member of the public into our little weird family, that is the CrossFit community! Ben was learning the art of safe and efficient deadlifts and kettlebell swings, he did great, nipped in the bud, next step!
Righto now time to get a little nervous and drag everyone else into my vortex of nerves by writing up the WOD on the board for the firebreathers. If you didn’t catch the earlier post about the DWF Qualifying WOD, here it is again:
21,15,9 reps for time
(10 min cap)
*5 min rest, then…
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
(25 min cap)
*5 min rest, then…
10 min AMRAP:
30 snatch @ 35/20kg
30 snatch @ 60/35kg
30 snatch @ 75/45kg
AMRAP snatch @ 95/55kg
here’s how the Saturday morning crowd did…
Tommy C: 1) 4:34 2) 24:44 3) 52 reps
Alex D: 1)4:48 2) 42 Burpees 3) 43 reps
Paul: 1) 4:54 2) 32 Burpees 3) 37 reps
Samir: 1) 6:07 2) 49 Burpees 3) 30 reps
Tim: 1) _ 2) 15 WBS 3) 30 reps
Carolyn: 1) 5 PU on 9 2) 12 Burpees 3) 45 reps
Heather: 1) 6:14 (blue band) 2) 36 Burpees 3) 30 reps
Kat L: 1) 9:36 (black band) 2) 32 WBS (6lb ball) 3) 30 reps
Cian: 1) 6:51 2) 4 Burpees 3) 30 reps
Me (Tom H): 1) 4:05 2) 23:40 3) 52 reps
It was great to do “Fran” first, whilst everyone was fresh. It allowed me to see where everyone is when it comes to this classic workout which requires you to able to shift weight, fast and for reps! Arguable one of the best tests of broad fitness! Some fantastic scores got posted here, especially considering many of the guys hadn’t done “Fran” RX’d before! Including Carolyn who JUST got beaten by the clock during her 6th pull up on the round of 9!
To go from that to “Filthy Fifty” however required you to get your “WOD zombie” head on and chip away at the brutally high number of reps and exercises. I should hold my hands up now to making us all do the kettlebell swings with 20kg when it was actually supposed to be a measly 16kg, oh well “train hard, fight easy” ay!? Myself and Tommy C, managed to finish in the allocated time, with Alex, Samir and Paul not far behind on the burpees.
If that wasn’t enough to display all the elements of fitness, “12.2” would most certainly prove your strength, power, skill and most definitely how much conviction you had to make those heavy snatches after two horrendous workouts prior!
Everyone engaged in big sweaty hugs after this massively demanding session! Rightly so, I think I even saw Cian shed a tear!
Paul was nice enough to square Carolyn and I away with an omelette each from our favorite cafe, cafe 338, to eat whilst we coached the main classes. We are so lucky to have such a great group of people at our box because teaching Colin’s morning WOD’s was a breeze!
Main class WOD:
5 rounds for time:
5 deadlifts @125/80kg
This classic Games workout is hard a fast, I made sure everyone treated as such! Scores reflected that with nobody not finishing within the allocated 10 mins! Great work everyone!
Very successful morning at CFL, another I should say! See ya’ll in the week!