WOD 13 October 2013

13 Oct

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Level 2

Overhead squat 5-5-5

Muscle up drills: false grip hangs/pull ups

12 minute ladder of:
3 box jumps
3 toes-to-bar
6 box jumps
6 toes-to-bar
9 box jumps
9 toes-to-bar
12 box jumps
12 toes-to-bar
etc.

Level 3

Overhead squat 1RM

Muscle up 4 x 3-5 reps

12 minute ladder of:
3 box jumps
3 toes-to-bar
6 box jumps
6 toes-to-bar
9 box jumps
9 toes-to-bar
12 box jumps
12 toes-to-bar
etc.

Links & News

13 horrifying facts about your mobile phone.

The Outlaw Way take on flying muscle ups.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first to find out more about 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 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 October 2013

12 Oct

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Level 2

Clean – technique building up to metcon weight

Pull ups 5 x 3-7 (add weight if appropriate, perform tough ring rows if no pull ups)

“Elizabeth” 21-15-9:
Squat clean (60/42.5kg)
Ring dips

Level 3

Clean 1-1-1-1-1-1 (60%) (should be light focusing on technique)

Pull ups – build up to a heavy 5 (with a supinated/chin grip)

“Elizabeth” 21-15-9:
Squat clean (60/42.5kg)
Ring dips

Links & News by Colin

Do you really need to drink 8 cups of water each day?

Diane Fu gives some split snatch pointers.

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 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 October 2013

11 Oct

20131008-050709.jpgLevel 2

A) Bench press 5-5-5 (you are looking to find a 7 out of 10 for difficulty across – no failed reps)

B1) Hollow holds 4 x 45 seconds
B2) Arch holds 4 x 45 seconds

5 rounds for time:
3 squat (or split) snatch (40/25kg)
5 pull ups
10 push ups
15 air squats

Level 3

A) Bench press 3-3-3-3-3 (80%)

B1) Hollow rocks 4 x 30
B2) Arch rocks 4 x 30

5 rounds for time:
3 squat (or split) snatch (50/35kg)
5 pull ups
10 push ups
15 air squats

Links & News

10 ways to plateau, burn-out and avoid getting strong.

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 10 October 2013

10 Oct

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Level 2

A1) Deadlift 5-5-5-5-5
A2) Support hold 30 sec /support hold on rings 30 sec / ring dips 3 x 3-7

As many rounds as possible in 15 minutes:
6 handstand push ups
12 kettlebell swings (24/16kg)
200m run

Level 3

A1) Deadlift – work up to a heavy triple
A2) Ring dips 5 x 8-12

As many rounds as possible in 15 minutes:
6 handstand push ups
12 kettlebell swings (32/24kg)
200m run

Links & News

Did you see this yet? Letting beauty speak for itself.

Catalyst Athletics posted this 170kg hang clean.

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 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.

WOD 8 October 2013

08 Oct

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Level 2

Snatch 3-3-3-3-3

Turkish get up – work up to heavy triple each side

5 rounds for time:
3 hang power cleans (50/35kg)
20 lunges with single kettlebell/dumbbell

Level 3

Snatch 2 x 2 (60%), 2 x 2 (70%), 2 x 2 (80%)

Turkish get up – heavy 5 each side

5 rounds for time:
3 hang power cleans (70/50kg)
20 lunges with single kettlebell/dumbbell

Links & News

Tabata Times posted a response article on the recent CrossFit bashing in the media.

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 7 October 2013

07 Oct

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Level 2

Press – heavy 5 (no failed reps)

Knees-to-elbows/toes-to-bar – technique/drills

As many rounds as possible in 15 minutes:
200m run
9 deadlifts (80/55kg)
6 burpees

Level 3

Press 2 x 3 (75%), 3 x 3 (80%)  (rest 90 sec)

Strict toes to bar 10-8-6 (rest 90 sec)

As many rounds as possible in 15 minutes:
200m run
9 deadlifts (100/70kg)
6 burpees

Links & News

The plus side of pissing people off.

25 things you keep in your life that are holding you back.

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 6 October 2013

06 Oct

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Level 2

Thruster – work up to a heavy double

Pistols – technique

5 rounds for time:
3 thrusters (80% of earlier weight)
10 dumbbell/kettlebell step ups

Level 3

Thruster – 2RM

Pistols – EMOM for 10 minutes perform as many alternating pistols during the first 15 seconds then rest 45 seconds.

5 rounds for time:
3 thrusters (80% of earlier weight)
10 dumbbell/kettlebell step ups

Links & News by Armando

Want to shake up your pull ups? Try some of these.

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 5 October 2013

05 Oct

20131001-212401.jpgLevel 2

Push press 5-5-5

Hollow body drills

In pairs, with one partner working at a time, complete the following:
50 burpees
400m run (together)
50 sit ups
400m run
50 push ups
400m run
50 air squats
400m run

Level 3

Open strength

Wall walks 5 x 1 (15 second hold)

In pairs, with one partner working at a time, complete the following:
50 burpees
400m run (together)
50 sit ups
400m run
50 push ups
400m run
50 air squats
400m run

Links & News by Colin

Battle on the home front.

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 4 October 2013

04 Oct

20130928-072627.jpgLevel 2

Back squat (low bar) 5-5-5 (moderate weight/technique)

Double unders – 10 minutes technique work

“Grace” for time:
30 clean and jerk (62.5/40kg)

Level 3

Back squat (low bar) 5-5-5

Double unders – 3 x 50 for best time

“Grace” for time:
30 clean and jerk (62.5/40kg)

Links & News

Beastskills demonstrates a fix on the freestanding one handed handstand hold.

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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