CrossFit benchmark Girl WOD

Thu 120405 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Weighted pull up, 5-5-5

3. Conditioning; "Diane", for time, 21-15-9 reps of:
102.5/70 kg deadlift
Handstand push up

4. Recovery

Have a look here for the scores from the last time we did this workout. Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.

Mon 120402 - CrossFit Harrogate WOD

The "Fran-off"

I can't remeber who challenged who but the outcome was that Graham, Jeff and Alex decided to have a Fran throwdown on the 2nd April. Being as we're all big fans of the one-in-all-in way of doing things, it's only fair if everyone gets to have a go, therefore:

1. Warm up

2. Conditioning; "Fran", for time, 21-15-9 reps of:
42.5/30 kg thruster
Pull up

3. Recovery

* Optional supplementary: pick one from A, one from B, then complete three rounds:

A. GHD raise, 5-10 reps
GHD hip extension, 10-20 reps
Double kettlebell single-straight-leg deadlift, 10-15 reps each leg
B. GHD sit up, 10-20 reps
Janda sit up, 5 reps
L-sit hold, accumulate 1-2 min 

Please have a look here for the scores from the previous times we have completed this workout.

 

Fri 120330 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; "Lynne", five rounds for max reps of:
Body weight bench press
Pull up

Note there is no time component in this section, it's all about the reps!

3. Recovery

Optional conditioning; for time:
25/21" box jump, 21-18-15-12-9-6-3 reps
25/21" box squat thrust, 3-6-9-12-15-18-21 reps

Simon requested this part being as he missed it last time we did it. Any complaints send them his way ;-)

Tue 120305 - CrossFit Harrogate WOD

1. Warm up

2. Conditioning;

(a) "Angie"; for time:
Pull up, 100 reps
Push up, 100 reps
Sit up, 100 reps
Squat, 100 reps

(b) Immediately upon completion of part (a), run 200 m for time

You will get two scores: (a) and (b)

3. Recovery

Please have a look here and here for times, scores, comments and videos for part 2(a) of this workout.

Tue 120131 - CrossFit Harrogate WOD

Right, it's time to have a little friendly chat about chalk.

Chalk is not magic, there is absolutely no correlation between you getting an increasing amount of chalk all over the floor/bars/kettlebells and you getting a higher score in your workout! More chalk does not mean better grip or extra strength or extra lung power; the RIGHT amount of chalk will help to keep your hands dry(er) which may help to alleviate some slippage on the bar/kettlebell, however it is not superglue and more is not better.

Chalk needs to be applied to your hands IN THE BOTTOM OF THE BUCKET, dusted off your hands IN THE BOTTOM OF THE BUCKET and dusted off your hands again IN THE BOTTOM OF THE BUCKET! If the chalk monster does accidentally happen to strike then there is a vacuum at the back of the box for the floor and a nylon brush for the knurling of the bars.

Let's try and set a good example for all the new members coming in and also try and keep the box as an enjoyable and pleasant place to be. This is your space and your community so please take pride in it.

Right, lets get to it...

1. Warm up

2. Skill practise: three rounds of:
(a) Clean practise, build up to a working weight for part 3
Rest
(b) Ring dip practise, find a progression you can use for part 3 if required

3. "Elizabeth"; 21-15-9 reps for time of:
60/40 kg clean (yes that means hips have to go below the knees!)
Ring dip

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Thu 19 Jan 2012. Have a look at the comments, videos and scores here and here.