Friday
1. Warm up
2. Gymnastics work:
In a 10 minute window accumulate 3 mins Handstand hold / Wall Runs (Moneky Runs).
Scaling – Practice getting inverted on the wall.
After this complete:
3 x Max Strict Pullups - 1 Min rest between sets
3. Conditioning:
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans 60kg
6 Press-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
4. Recovery
You can view this workout here and here.
1. Warm up
2. Strength training:
Deadlift, 1-1-1-1-1-1-1
3. Recovery
*Optional conditioning; as many rounds as possible in 5 minutes of:
Jumping pull up, 15 reps
20/14 lb medball overhead walking lunge, 15 reps
Please have a look at this link for details of our family fun day and marathon row!
1. Warm up
2. Conditioning; "The CrossFit Games Open Workout 12.4"; as many rounds as possible in 12 minutes of:
20/14 lb wallball, 150 reps
Double under, 90 reps
Muscle up, 30 reps
3. Recovery
Please have a look here for details times, scores, comments and videos for part 2 of this workout.
Great work everyone, that was really impressive. Also well done to Jeff who got his first muscle ups tonight, strong stuff.
Please check out the 'Blog, news and events' section for the latest news and updates.
For those of you who did the session with James Jowsey, it sounds like you all enjoyed it and got a lot out of it. The real changes now come as you do the movements more and more; this is DEFINITELY a case of the more you put in the more you get out. Your movements should really be the priority in your training now, make time for them, even if you have to shorten a WOD, trust me, you'll see more improvements in the long term.
1. Warm up
2. Skill training; ten minutes to establish:
Max height box jump, 1 rep
3. Conditioning; complete as many rounds as possible in 15 minutes of:
60/40 kg push press, 7 reps
60/40 overhead squat, 10 reps
GHD sit-up, 15 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Sun 05 Feb 2012. Have a look at the comments, videos and scores here and here.
1. Warm up
2. Skill practise; ten minutes to practise:
Single leg squats
3.Complete as many rounds as possible in 20 minutes of:
25/21" box jump, 18 reps
Toes to bar, 15 reps
Pull up, 12 reps
If you have delicate hands you might want to tape them before you start this workout! We now have Leukoplast tape at the box if you need any.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 26 Dec 2011. Have a look at the comments, videos and scores here and here.
Derek 6 (blue band)
Rachael 6 + 15 K2E
Simon 6 + 6 BJ (21", K2E, blue band)
Jon 6 + 6 BJ (21", K2E, blue band)
Alex 5 + 11 TTB (RX)
Geo 6 + 4 BJ (K2E, blue + red band)
Katie 5 + 5 K2E (K2E, ring rows)
Michael 6 + 10 PU (K2E, blue band)
Kerry 6 (12", v-sits, ring row)