For Jerry

Diane

21-15-9
Deadlifts and handstand pressups

Then

Max height box jumps-highest was 47 inches (!) awesome work.

100's

100 wallball
100 situps
100 pressups

Last seen 7 july, good to see some of the scaling reduced as we progress.

The weekend pt3

The weekend pt 2

The second day of the cert refreshes the more intricate movement of CF (the push jerk etc) and looks at the more gymnastic movements we use.
The level 1 can be seen as the beginings of the journey as a trainer, real growth as an individual comes from experience with clients over time and it's important for trainers to continue learning as they progress, travelling to meet other trainers and learn from them as they can.

It was great as well to meet up with old friends and make new ones too.

How was your weekend? pt1

Ours was awesome! We travelled over to see Johnny and Helen of Elite 400 CrossFit Northern Ireland, who were hosting the level 1 trainers cert. This qualification is the first stage of becoming a CF trainer, working through the major movements we use in our training, and covers nutrition, programming, scaling, definitions of fitness and virtuosity.
I was exceptionally proud of Chrissie, my fiancee, who'll be taking a more active role in the coaching of our athletes. Neil, a great client of ours, who in a short space of time has progressed rapidly, also did his level 1 to increase his knowledge of CrossFit and will hopefully work with us in the near future.

Happy hours

Main page wod
10 squat cleans
50 situps
8 squat cleans
40 situps
6 squat cleans
30 situps
4 squat cleans
20 situps
2 squat cleans
10 situps

In case you're wondering what the difference is between a squat clean and a clean is-the answer is, there is none. The English terminology is a clean and it would be presumed to contain the squat element, and would then be diffentiated between a power clean, hang power clean etc. As Andrew says "I hope this helps".

10,9,8,7,6,5,4,3,2,1.

push press
press up
pull up
This follows the same descending rep range as Linda-3 bars of death, and was actually done on tuesday so we're slightly out of sequence with our wod blogs-my apologies.

L.o.C.

Lift of choice
3,3,3,3,3.

Amrap for 12
3 pullups
6 pressups
9 squats
run 100 m with 20 pound medicine ball.

Sumo's

Adrian getting to grips with mechanics, consistency and intensity.

Nancy

Run 400m
15 overhead squats
x5

After a week last week of playing with our programming, it's time to lay in some benchmark wods (or repeat as necessary-we last did this mid july) for the new students. This allows us to chart their progress over the coming months and also teaches them what to expect.

Paul

Paul contacted me the other day, his training has been a bit sporadic lately, and he told me, most apologetically that due to his new job he would be leaving us as a regular client.
I have to say I'm pretty sad about this, I'm very proud of him and what he's acheived as a student of CrossFit and an athlete. I'm pleased that he got the position he was after and continues to be successful in his career, but I will miss him and his dedication to his training, having been one of our first clients and training in the various odd locations until we found our first premises and then our second, although he has promised to join us when he can :)

Oly

Olympic lifts on our Saturdays are all about technique, just lifting or working on components of the lifts to improve technique as a whole and make us move better under the bar. We take these sessions as lessons on the learning curve, not gunning for PB's, we need our students to lift better, working on technique so that we can achieve personal improvements, not forsaking form in the effort to lift heavier to break old records when we need to lay the foundations for new ones.

Happy hour(s)

Run 100m
10 seconds rest
x4
30 push press
run 100m
10 seconds rest
x4

To translate: run 100m four times, take a 10 second rest between the first 3 runs, at the end of the fourth run perform 30 push press. Once the push press is finished back to the runs, 4x100m ten seconds between each, rest as necessary at end of fourth run, that's it!

Good things come to those who wait.

Newby Warren is progressing well through his MQ classes, this was his third and he's learning the shapes of the lifts very well despite the fact he's never worked with free weights before, the skill set of CrossFit is not something that is learned over night, it takes time and patience on behalf of the new student to learn to move in a more efficient way and this progress takes time, not just the initial 1 on 1 classes but months of tuition, learning to become a better athlete is not something that can be rushed.

Late shift

We took a little diversion away from
our 3 components programming for
the late shift thursday, the evenings
are quite dark early now, so we subbed a gymnastic movement
for a monostrucal one, and based the work out around the chief, but had 3 pullups, 5 hang power cleans, 9 squats, amrap 3 minutes with a minutes rest
for four rounds.

Functional

"Constantly varied functional movements executed at high intensity"

This statement is consistently true of our clients both young and old-functional movement will always apply as it is genetic, these movements both virtually unavoidable in every day life but also a necesssity to perform these movements inorder to prolong our quality of life and avoid loss of independence. Chris here has had both hips replaced yet still manages to perform movements which are key to quality of life and continuing this quality.

Wod.
row 300
5 deadlift
8 box steps
x5.

pt 4

Camp Pendleton
15 kettlebell swings
15 pressups
run 400m

amrap 20 minutes

Principle components 3

5 deadlifts
30 situps
400 m
x5

We've been continuing with our programming following the 3 key aspects of CrossFit this week, the combination of monostructural, gymnastic, and weightlifting movements. Our programming follows the ethos of "constantly varied functional movements executed at high intensity". This allows for a great deal of scope in terms of how we construct the wods for our clients, varying between strength training with brief sub ten minute wods and workouts which provide metabolic conditioning prolonged over a longer duration. Following this protocol (albeit sometimes randomly) we see clients recording their progress and experiencing continued improvement.

Max shows us his hamstring stretch.

Principle components 2

5 back squats
10 toes to bar
15 double unders-no double under, insert box jump
x5

Hi bar

Saturdays are our solely olympic lift days, and sometimes its necessary to take the bar high to work on individual strength components of these lifts.

Happy hour 2

10 front squats
20 pressups
20 situps

8 front squats
18 pressups
18 situps

6 front squats
16
16

You can pretty much see where we were going with this, working on a rep ratio based on linda, so each round get progressively faster and increasing the intensity as we do so.