Guest

We have a guest trainer with us for the week, Jacob Tsypkin from CrossFit Monterey and co-author of Evolveyourfitness.com. He is despite his youth an "oldschool CrossFitter" and has huge knowledge of movements and technique-he also shouts a lot!!

Overhead squat
3,3,3,3,3.

In one minute run 75m then do as many burpees as possible for the remainder of the minute, do for a total of 75 burpees.

Olympic saturday

Front squats
3,3,3,3,3.

Clean + Jerk
singles

Missing

Apologies for the spartan blogging last week, missed wods were
"JT"
21/15/9
handstand pressups
ringdips
pressups

"Nicole"
As many pullups as possible, run 400 metres in twenty minutes.

15 double unders
15 situps
15 backextensions
as many rounds as possible in twenty minutes.

I also missed out last fridays happy hours (s) which was "nasty girls"
7 muscle ups
10 power cleans
50 squats
x3
Many thanks to Karl Steadman (of CrossFit HQ) for help coaching on that.
Happy hour of friday just gone was
single arm snatches
2,2,2,2,2. per side
then
10 wall ball
10 pressup
10 broad jumps (6ft)
amrap 10 minutes.

175

Deadlift
1,1,1,1,1.

Coffee? Whatever next?

More awesomeness from Emily: mexican chilli beef peppers!

Spear Seminar

There's more photo's from Saturdays course on the SafesSpace gym blog
Again a big thanks to Zeb for bringing his amazing skillset to CFH.

Really, it's not that bad.

15 back squats
25 burpees
amrap 20 mins.

SPEAR seminar

We were very proud to host the first SPEAR seminar in a CrossFit facility outside of the US, many thanks to Zeb, Max and Karl for their expertise and hard work-an excellent day was had by all.

Evolution

"The Evolution" by CrossFit by Overload from CrossFit South Philly on Vimeo.

Dirty Thirty (seven)

37 of the following:
Box Jumps
Jumping pullups
Kettlebell swings
Walking lunges
Knees to elbows
Push Press
Back extensions
Wall ball
Burpees
Double unders

Happy birthday Jo!

Elizabeth

21-15-9
Cleans
ring dips

7+50's

Single thrusters
1,1,1,1,1,1,1.

Half an Angie
50 pullups
50 pressups
50 situps
50 squats.

Crossfit Foundations Seminar

We held our first CrossFit Foundation seminar today, covering the fundamental movements of CrossFit, as well as discussing "What is Fitness" and "What is CrossFit". I'd like to thank Zeb Glover for his presentations and demo assistance and all the attendees for their hard work, it was a great pleasure working with you all.

Interview with Tony Blauer

It's just over a week to our first S.P.E.A.R seminar with Zeb Glover, here Zeb is seen speaking with Tony Blauer, creator of the S.P.E.A.R. system

Cheers!

Anton finished his foundational classes with two rounds of Fight gone bad-welcome to Crossfit Hove!

Missing Wods

Over the last few days we've seen:
Tabata something else
20 work, 10 seconds rest-8 rounds of
pullups
situps
pressups
squats.

Push press or push jerk

20 swings, 20 pressups, 20 situps x5

Happy hour(s) was 5 front squat, 10 box jump, 75 skips x 5.

Know your Goat!

So on the smaller whiteboard we're starting a list of peoples goats.
What's a Goat?

A Goat could be described as a movement or exercise that needs work, or a technique that can be improved; for example fear of the box jump, catching the ball in wall ball with your face, poor double unders with Mr Tickle arms, you get the picture, and don't hide your goat-work on it!

More squats!

Foundations Seminar

Our first CFH Foundations seminar is this sunday, this is being used as a test bed for our further seminars in the new year. It will cover the 9 fundamental movements of CrossFit, as well as the kipping pullup. The seminar will also cover "What is Fitness"," What is CrossFit", and nutrition.

When?
Sunday 15th November 12.30-3.30
Where?
Crossfit Hove
How Much?
£20.

There are only three spaces left!

Contact Miles on 07779402991

Blue collar

Row 500
30 hammers
x5

Team blue collar
2 person team
Row 5000
300 hammers

CrossFit London's Icourse.

Had the privilege of once more teaching on the CFLondon Icourse, this was the first in their new box in Bethnal Green. It's always a pleasure teaching alonside Andrew, Steven, Colin and Chet. If you're interested in CrossFit but can't make it up to Bethnal Green, our own CFH CrossFit Foundation courses start in the new year. Dates will be announced in the seminar box soon.

Olympic saturday

More skillset work on the olympic lifts and some overhead squats, we were also joined by Tom from warriortraining-good to see you again Tom!

Anton Vs Intensity

Anton is currently doing his one on one work before he starts regular classes. The "5" as they're generally referred to teach the basic movements we use and also combine a short workout using some of the newly learnt skillset combined with the intensity which makes our training so effective.

10 medicine ball cleans
run 100m
amrap 10 minutes

Happy hour

5 power cleans
5 box jumps
with a continuously running clock do the two movements on the minute, each minute for fifteen minutes.

Karl scales the muscle up

Ensure false grip
Knees beneath the rings
Toes flat
Pull with arms and press through feet
Roll the chest through the rings
Press out of dip

Helen Challenge

This week we've launched a Helen challenge to raise money for the Marsden hospital, each member is paying to do the workout and repeat the workout at the begining of December, the member with the best improvement in their workout time will receive a T shirt, all proceeds will go to the hospital.

Heroes

The 6 pm saw "Tyler" tonight and Warren asked about how some of the mainpage wods get their names,

Here's a better explanation from Paul S
CrossFit Heroes

Press+Helen.

press
3,3,3,3,3.

Helen
run 400
21 kb swings
12 pullups
x3