WOD 20 December 2013

20 Dec

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Level 2

Snatch balance – work up to a challenging 3

Tuck sit 3 x 20s hold

In pairs complete the following:
Partner 1: 400m run
Partner 2: clean & jerk max effort (50/35kg)
Partners then swap
Score = total number of clean and jerk

Partner 1: 400m run
Partner 2: back squat max effort (from floor/no racks)
Partners then swap
Score = total number of back squat

Partner 1: 400m run
Partner 2: double-unders max effort
Partners then swap
Score = total number of double-unders

Partner 1: 400m run
Partner 2: burpees max effort
Partners then swap
Score = total number of burpees

Overall score = total reps across workouts.

Level 3

Snatch balance 3-3-3 (75%)

L sit 3 x 20s hold

In pairs complete the following:
Partner 1: 400m run
Partner 2: clean & jerk max effort (60/42.5kg)
Partners then swap
Score = total number of clean and jerk

Partner 1: 400m run
Partner 2: back squat max effort (from floor/no racks)
Partners then swap
Score = total number of back squat

Partner 1: 400m run
Partner 2: double-unders max effort
Partners then swap
Score = total number of double-unders

Partner 1: 400m run
Partner 2: burpees max effort
Partners then swap
Score = total number of burpees

Overall score = total reps across workouts.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 19 December 2013

19 Dec

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Level 2

“12 days of Christmas” complete the following like the song (1… 2+1… 3+2+1… etc.)
1 power snatch (40/30kg)
2 push press*
3 burpees
4 pull ups
5 toes-to-bar
6 push ups
7 air squats
8 deadlift*
9 box jump
10 wall balls (9/7kg)
11 kettlebell swings (24/16kg)
12 thrusters*

*same weight/barbell as power snatch

Level 3

“12 days of Christmas” complete the following like the song (1… 2+1… 3+2+1… etc.)
1 power snatch (40/30kg)
2 push press*
3 burpees
4 pull ups
5 toes-to-bar
6 push ups
7 air squats
8 deadlift*
9 box jump
10 wall balls (9/7kg)
11 kettlebell swings (24/16kg)
12 thrusters*

*same weight/barbell as power snatch

Links & News

Are almonds the next gluten?

Sample weightlifting flexibility programme.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 18 December 2013

18 Dec

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Level 2

Behind the neck power jerk – 12 minutes to work up to a fast and manageable 3

Double-unders – pre-WOD practice and technique

Complete for time:
20 double-unders
30 sit ups
20 deadlift (80/55kg)
20 double-unders
30 sit ups
15 deadlift
20 double-unders
30 sit ups
10 deadlift
20 double-unders
30 sit ups
5 deadlift

Level 3

A1) Jerk drive + split jerk 5 x 2+1 (90%)

A2) Weighted pull up – work up to a heavy 5 in rest

Complete for time:
20 unbroken double-unders
30 sit ups
20 deadlift (100/70kg)
20 unbroken double-unders
30 sit ups
15 deadlift
20 unbroken double-unders
30 sit ups
10 deadlift
20 unbroken double-unders
30 sit ups
5 deadlift

Olympic Lifting (5.30pm & 6.30pm)

CrossFit SE11 Olympic Lifting Meet (part one: snatch)

3 attempts to establish your max snatch

  • snatch must start from the floor and must be done in one continuous movement
  • The snatch must be received with your arms locked out
  • Your knees cannot make contact with the floor at any time
  • To finish you must bring your feet side by side so they are parallel
  • You must wait for the coach to tell you “down” before you bring the bar down

This week will be a chance to test your maxes in a competition style. We will introduce these type of mini events every so often to test the progress of those attending the Olympic lifting classes.

Links & News

Vitamin pills are waste of money, offer no benefit and could be harmful according to study.

The science behind stuffing your face at Christmas.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 17 December 2013

17 Dec

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Level 2

Halting snatch deadlift + hang snatch (high hang) 6 x 1+1

False grip ring row 3 x 5-10

3 rounds for max reps:
1 minute of toes-to-bar
1 minute of burpees
1 minute of alternating dumbbell snatch (15/10kg)
1 minute rest

Level 3

Snatch pull 3-3-3 (90%)

Hang snatch 3-3-3 (75%)

Strict weighted muscle up 3 x 2-5

3 rounds for max reps:
1 minute of toes-to-bar
1 minute of burpees
1 minute of alternating dumbbell snatch (20/15kg)
1 minute rest

Links & News

Gluten-free Christmas recipe ideas.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 16 December 2013

16 Dec

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Level 2

Thruster – 15 minutes to work up to a heavy single

Handstand hold (wall facing) 3 x 30 seconds (hold for as long as form can be maintained)

15-9-6 for time:
Thrusters (80% of earlier single)
Chest-to-bar pull ups

Level 3

Push press 5-5-5 (80%)

Handstand hold (wall facing) 3 x 60 seconds (hold for as long as form can be maintained)

15-9-6 for time:
Thrusters (65/45kg)
Chest-to-bar pull ups

Links & News

The Christmas party over the weekend was a brilliant day, good food, good people, good times. A big thank you to Daniel who did most of the meal organising. And also Lucy who suggested the Secret Santa Lucky Dip and raided the pound shops for a Santa sack.

The real association between butter and heart disease in Sweden.

Way down in the hold by Donny Shankle.

Steroids vs. Natural: the muscle building effects of steroid use.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 15 December 2013

15 Dec

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Level 2

Snatch – 15 minutes to find a heavy triple

Kipping pull ups – 10 minutes to practice technique/drills.

12 minutes to get as far up the ladder as possible 3-6-9-12-15 etc.

Shoulder to overhead (35/25kg)

Wall balls (7/5kg)

Box jumps (24/20″)

Level 3

Hang snatch 3-3-3-3-3 (75%)

Kipping pull ups – 10 minutes to establish a max unbroken.

12 minutes to get as far up the ladder as possible 3-6-9-12-15 etc.

Shoulder to overhead (50/35kg)

Wall balls (9/7kg)

Box jumps (24/20″)

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 14 December 2013

14 Dec

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Level 2

Push press – 10 minutes to find a heavy 6 (90 sec rest)

Hollow body 3 x 30 sec hold

Hero WOD “Victoria” 5 rounds for time:
10 thrusters (42.5/30kg)
14 box jumps
12 sumo deadlift high pull (42.5/30kg)
12 burpees
27 kettlebell swings (24/16kg)

Level 3

Push press 6-6-6 (70%)

Hollow body 3 x 1 min hold

Hero WOD “Victoria” 5 rounds for time:
10 thrusters (42.5/30kg)
14 box jumps
12 sumo deadlift high pull (42.5/30kg)
12 burpees
27 kettlebell swings (24/16kg)

Olympic Lifting (9.30am)

3 pos Snatch 5 x 3 (60%)

Snatch Push Press 5 x 5 (70%)

Snatch pull 3 x 3 (90%)

Snatch – heavy single

Links & News

Wrist mobility is key to a good rack.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 13 December 2013

13 Dec

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Level 2

Clean – in 12 minutes work up to a moderate touch and go (TnG) triple

Ring dips 3 x 3-7 reps (or negative/assisted reps)

7 rounds for time:

3 deadlifts

3 power cleans (TnG)

*Do not let go of the bar during the round – count a penalty if you come off the bar. Work up to the heaviest weight possible. Rest as needed between rounds. If you let go of the bar count the round as a ‘miss’. Final score is your heaviest round completed.

Level 3

Clean – in 12 minutes work up to a moderate touch and go (TnG) triple

Ring dips – 3 x max effort (2 min rest)

7 rounds for time:

3 deadlifts

3 power cleans (TnG)

*Do not let go of the bar during the round – count a penalty if you come off the bar. Work up to the heaviest weight possible. Rest as needed between rounds. If you let go of the bar count the round as a ‘miss’. Final score is your heaviest round completed.

Links & News

I’m often going around other blogs, for inspiration and also to see what other boxes are up to. I read this article yesterday from CrossFit LA. It talks about not waiting to start something new, cease the moment, stop procrastinating… you get the idea. Having spoken to a fair few of you, I think the article will resonate well. So many of you seem to be on the cusp of trying either gymnastics, strength class, Olympic lifting classes or boxing. Offers up some good solid advice on pushing ahead with new endeavors.

Misconceptions about ‘the catapult’ versus ‘triple extension’.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 12 December 2013

12 Dec

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Level 2

Pull ups 5 x 3-7 reps

Power snatch – technique and drills

“CrossFit Open WOD 11.1” as many rounds and reps as possible in 10 minutes of:
30 double unders
15 power snatches (35/25kg)

Level 3

Weighted pull ups – work up to a 1RM, decrease the weight by 30% then work back up to a 3RM

Power snatch – touch and go technique

“CrossFit Open WOD 12.2” as many reps as possible in 10 minutes of:
30 snatches (35/20kg)
30 snatches (61/35kg)
30 snatches (75/45kg)
AMRAP of snatches (95/55kg)

Links & News

Chad Wesley Smith on 3 common mistakes in the squat.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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 11 December 2013

11 Dec

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Level 2

Deficit deadlift 5-5-5

Muscle up – 15 minutes to work on drills and technique

As many rounds as possible in 15 minutes:
100m run
5 kettlebell swings (24/16kg)
5 kettlebell sumo-deadlift high pull
5 kettlebell goblet squats

Level 3

Deadlift – 10 minutes to establish a 3RM

Muscle up (strict, starting on knees) 3 x max unbroken

As many rounds as possible in 15 minutes:
100m run
5 kettlebell swings (32/24kg)
5 kettlebell sumo-deadlift high pull
5 kettlebell goblet squats

Olympic Lifting (5.30pm & 6.30pm)

3 position clean 5 x 3 (60%)

Rack jerks 5 x 2 (70%)

Clean pulls 3 x 3 (90%)

Clean and jerk – heavy single

Links & News

In Klokov we trust.

8 points to consider when fixing your snatch.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 tooAnd 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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