WOD 9 October 2013

09 Oct

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Level 2

Wall walks with holds – 10 minutes

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

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is total reps.

Level 3

Wall walks and hold – 4 x max hold

Split or push jerk 2RM

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is total reps.

Links & News

Yesterday was Chris Metcalfe’s (pictured above) final class with us. He was one of the CrossFit London UK members who made the transition when we kicked things off at the end of May here in Vauxhall. He’s always interested and eager – a true pleasure to coach. Not a fan of farmers walks, but a big fan of the Oly lifts and has made some real progress over the last few months on increasing his numbers certainly on the clean and jerk.

In addition to being a great member he has a truly inspiring transformation story too which he’s written for me and will feature soon on the blog.

Yesterday was a great final workout as I pushed him to do the workout at 70kg despite his reservations. Anyway he made it through with the help of a cheering class and without having to scale back. Great job Chris!

We wish him, his wife and baby daughter all the best for their new life in Dublin. He’s promised a few visits here and there so it’s not all doom and gloom.

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.

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