September 2010
36 posts
WOD
Warm up:
Mobility
Dynamic stretch
Strength:
Deadlift 1,1,1,1,1
Max rep strict pull ups x3
Conditioning:
5 rounds for time
5 hang power clean 60/30
10 box jump
15 double under
Cool down:
Stretch
News
Well done to the guys who took part in the Swansea Bay 10k
Marie = 58:00 (PB)
Ross = 51.47
Mudd = 59:00
Gorm = 49.42 (PB)
Also we are planning a couple of big events in the coming months so keep an eye out for further details!!
WOD 30/09/10
Mobility:
Loosen all joints
Strength:
Shoulder press 5,5,5
Conditioning:
Amrap 10m
7 thruster 40/25
7 jumping ball slams
CD:
Stretch off
WOD 29/09/10
Warm up:
Mobility
Dynamic stretch
Strength:
Squat clean 5,3,1
Conditioning:
Amrap 10m
10 supine ring rows
10 plyo push ups
Cool Down:
Stretch
fast = good, too fast = bad
Here’s a nice article from Crossfit Montgomery County. I think all of us a some point have been guilty of this:
There comes a point in every CrossFitter’s career where technique begins to break down in order to shave a few more seconds off the time. This OK to a certain extent, but the breakdown needs to be more carefully monitored. Let me explain…
Let’s say you’re learning how to type....
WOD 28/09/10
Mobility:
Loosen all joints
Strength:
Bench press 5,5,5
Conditioning:
5 rounds for time
5 deadlift 120/70
10 burpee
CD:
Stretch off
WOD
Mobility:
Loosen all joints
WOW:
5 rounds for time
400m run
30 k2e
30 kb swings 24/16
CD:
Stretch off
WOD 24/09/10
Mobility:
Loosen all joints
Strength:
Back squat 5,5,5
Shoulder press 5,5,5
Conditioning:
Complete 4 rounds for time:
Max Rep Supine Ring Pull Ups
21 Double Unders
CD:
Stretch off
WOD 23/09/10
Mobility:
Loosen all joints
Strength:
Power snatch 3,3,3,3,3
Conditioning:
Complete 5 rounds:
8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Plyo push ups
*work at pace that allows for quality reps and full range of motion.
CD:
Stretch off
WOD 22/09/10
Mobility:
Loosen all joints
Strength:
Deadlift 3 (80% of 1rm), 3@85%, 3@90%
Conditioning:
Complete 5 rounds for time of:
12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 100 meters
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step...
Velocity Games
We’ve got a few of our ladies wanting to enter the Velocity games on October 23rd. Reckon we can get 3 teams for this, should be a good crack, anyone wanting to enter talk to Dan, Gez or Nick this week and we can sort the teams out (3 guys 1 girl per team). Should be a fun day, meet other like minded people and have a laugh.
WOD 21/09/10
Mobility:
Loosen all joints
Strength:
Back squat 20rm (should be around 65% of your 1rm)
Conditioning: Amrap 12m
5 anyway overhead 70/40
7 jumping ball slam
9 press up
CD:
Stretch off
WOD 20/09/10
Mobility:
Loosen all joints
WOW:
Run 400m
50 hang power clean 20k
25 pull up
Run 400m
50 push press 20k
25 press up
Run 400m
50 front squat 20k
25 ghd sit up
Run 400
Max rep thrusters 20k
CD:
Stretch off
WOD 17/09/10
Apologies for the late post, no internet at home anymore (Mark Sisson would be proud, back to Primal Living)
Mobility:
Loosen all joints
Strength:
weighted pull ups 1-1-1-1-1
Conditioning:
7 rounds
7 Bear complex 40/20
7 box jump
7 wall ball
CD:
Stretch off
WOD 16/09/10
Mobility:
Loosen all joints
Warm up:
Snatch technique
Conditioning:
For time
15 10 5
Thruster 40/20
Kb swing 32/20
Pull up
CD:
Stretch off
WOD 15/09/10
Mobility:
Loosen all joints
Strength:
Deadlift 5rm
3 x max rep strict pull ups
Conditioning:
5 rounds
Max rep push press @65% 1rm
30 double unders
CD:
Stretch off
Deadlift Technique Clinic this Sunday
Just a reminder to everyone about the deadlift clinic this Sunday.
Get your names down for it, 9.30am start, £10 (including refreshments).
WOD 14/09/10
Mobility:
Loosen all joints
Strength:
Front squat 3-3-3-3-3
Supine ring rows 3x15
Conditioning:
AMRAP 15 m
5 Power clean @55% 1rm
3 rounds of Cindy
CD:
Stretch off
WOD 13/09/10
Mobility: Loosen all joints
WOW:
Run 500m
3 rounds of: 5 burpee, 10 ohs 20k, 15 wall ball
Run 500m
3 rounds of: 5 burpee, 10 ohs 20k, 15 wall ball
Run 500m
3 rounds of: 5 burpee, 10 ohs 20k, 15 wall ball
Run 500m
CD:
Stretch off
WOD 10/09/10
Mobility:
Loosen all joints
Warm up:
Overhead squat technique
Conditioning:
10,9,8,7,6,5,4,3,2,1
Thruster 40/20
Bodyblaster (t2b/pull up/burpee)
CD:
Stretch off
WOD 08/09/10
Mobility: Loosen all joints
Strength: Back squat 5-5-5-5-5 Shoulder press 1-1-1-1-1
Conditioning: Complete 6 rounds: Max Rep Plyo Push Ups 100 yard sprints
*Perform a plyo push up by placing one hand on a 20k plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate and vice versa. *Rest 60 seconds between rounds
...
08/09/10
Mobility: Loosen all joints
Warm up: You have ten attempts at a max height box jump
Conditioning: 4 rounds: Sprint 40 yards 30 KB Swings - 32/20
*rest 1 minutes between rounds
CD: Stretch off
WOD 07/09/10
Mobility: Loosen all joints
Wow - running “50 Cent”
Strength: Deadlift 5rm
Conditioning: 5 rounds for time 5 Power Cleans 70k 20 Double Unders
CD: Stretch off
WOD 06/09/10
Mobility: Loosen all joints
WOW - “Running 50 Cent” (guys use 50k/girls 25k)
Run 400m 10 rounds of “50 Cent” Run 200m 10 rounds of “50 Cent” Run 100m 10 rounds of “50 Cent” Run 200m 10 rounds of “50 Cent” Run 400m 10 rounds of “50 Cent”
*1 round of 50 Cent = squat clean/push press/lunge with barbell racked 1 each leg
CD:...
WOD 03/09/10
Mobility:
Loosen all joints
Warm up:
Max kb swings in 2 min (24/16)
Conditioning:
21-18-15-12-9-6 and 3 rep rounds of:
Sdhp 30/20
Push jerk 30/20
CD:
Stretch off
WOD 02/09/10
Mobility: Loosen all joints
Strength: Strict Chin Ups 3 x max reps (1 min rest) Ring Dips 3 x max reps
Conditioning: Sprint 200m 50 Knees to Elbows Sprint 200m 40 Knees to Elbows Sprint 200m 30 Knees to Elbows Sprint 200m 20 Knees to Elbows Sprint 200m 10 Knees to Elbows
CD: Stretch off
