Stamina

Mon 111017 - CrossFit Harrogate WOD

1. Warm up

2. Skil practise: handstand: push ups, negatives, wall walks, walking, holds

3. Four rounds for time of:
Run, 400 m
42.5/30 kg thruster, 15 reps
Pull up, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 12 Sep 2011. Have a look at the comments, videos and scores here and here.

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Sat 111015 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training; resting 60 seconds between sets: 
Deadlift: 2-2-2-2-2-2-2-2-2-2

3. For time; 21-15-10-6-3-1 reps of:
Pull up
Hand release push up
Sit up 

4. Recovery: mobility

For those of you lucky enough to not be on Facebook have a look at our 'News & Events' page for details of Rachael's upcoming fight and also next years CrossFit Games programme.

Also please have a look at this link for the video download I have been talking about, definitely worth a watch. While you are there, make sure you have a look through the rest of the CrossFit Journal, $25 a year for an amazing resource.

 

Fri 111014 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: muscle up

3. For reps and time:
Tabata "Bottom to Bottom" squat
Run 1 mile

Score is the total number of squats minus the time for the run. Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat (8 rounds of: 20 s squats, 10 s rest) but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

*If you really don't want to run then after the tabata bottom to bottom squats, row 2000 m.

4. Recovery: mobility.

Part 3 of this workout was posted on the CrossFit mainsite on Sat 10 Sep 2011. Have a look at the comments, videos and scores here and here

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Thu 111013 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training;
Hang squat snatch: 3-3-2-2-2-1-1-1-1 reps 

3. Five rounds of:
(a) In 120 seconds:
(1) 100/70 kg prowler push, 20 m out on high handles, 20 m back on low handles
(2) 25/20 kg sandbag shoulders, max reps in remainder of the 120 s (alternate shoulders)
(b) Rest, 60 s

Score is the total number of sandbag shoulders.

4. Recovery: mobilty

 

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Wed 111012 - CrossFit Harrogate WOD

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1. Warm up.

2. For time:
Walking lunge steps, 25 reps
Pull up, 20 reps
21/17" box jumps, 50 reps
Double under, 20 reps
Ring dip, 25 reps
Knees to elbows, 20 reps
32/24 kg kettlebell swings, 30 reps
Sit up, 30 reps
30/20 kg hang squat cleans, 20 reps
GHD hip extension, 25 reps
20/14 lb wall ball shots, 30 reps
Rope climb ascents, 3 reps

Part 3 of this workout was posted on the CrossFit mainsite on Thu 8 Sep 2011. Have a look at the comments, videos and scores here and here

It looks worse than it is; it's only one time through :-)

3. Recovery: mobility