Grace-off

"Grace"
30 clean and jerks.
Grace is a wod that disobeys many of the rules in Olympic weightlifting, purists argue that a high rep oly lifting wod goes against the finesse of lifting. Seldom in training these lifts or teaching them would we reach these numbers, it's argued that form fails, bad habits are further engrained and they serve little purpose-however most olympic lifters specialise in working a very short duration of effort, yet in CrossFit we aim to train functional movements in a broad spectrum of durations. This as a result, produces a fitness that is broad, general and inclusive, specifically aiming to not specialise but aiming at a high level of multipupose functional fitness.

It should be noted though that saturday mornings are our specific oly lifting sessions-although we are going to add something else to that very soon :)

Grace was followed by two minutes of burpees.

5,7,9 for 12

5 sumo deadlift hi pulls
7 burpees
9 box jumps
amrap 12 minutes

Another of our guys got his muscle up today-congratulations to Jamie.

There's been much discussion at the box on our goals for the next three months and the rest of the year. What we want to achieve, whether it's greater skill at the olympic lifts, faster benchmark wods, muscle ups and consecutive muscle ups, cleaner diets, better nutrition knowledge or simply double unders.
These are all things we need to think about-goals are important, as is having the right attitude and belief that these goals are very achievable.

Thanks to everybody for their hard work and dedication to what we do and their belief in CrossFit, especially thanking those who moved with us from CrossFit West Sussex to CrossFit Hove, your loyalty and support is very much appreciated.

Merry Christmas
Much Love
Miles and Christine
x

0-60.

Thrusters
1,1,1,1,1,1,1,1.

Death by pullup
o-60 seconds-1 pullup
then 2nd minute, 2 pullups,
3rd minute, 3 pullups
this goes on for as long as possible providing the number of pullups needed in the alloted minute is completed.

a repeat at Christmas

watch his breathing, notice the hip drive :)

Low bar

5x5 Back squat

two stroke tabata
wall ball and situps
20 seconds work 10 seconds rest, alternate movements, 8 minutes

2,4,8 for 20

"Nate"
2 muscle ups
4 handstand pressups
8 kettlebell swings
amrap 20 mins.

There hasn't been a lot of chat on these blogs as of late, and as a result the workouts may have looked less scalable as a result, it's true that some of our guys have now got regular muscle ups and I'm very proud of the fitness that they've acheived using CrossFit. However a lot of the work we do is still very scaled as people have different abilities and so we tailor the workout to the individual.
Some of the guys today did their muscle ups with knees on the floor using the legs to assist the movement, some jumping to the top of the rings and then doing a negative dip. The handstand pressups were scaled to use abmats to reduce the depth, or alternately using boxes to take some of the weight away, likewise the swing weight was varied to the individual.
All of these scalings are valid, and are part of the pathway of developing a better fitness.

5x5, 21,15,9.

Deadlift
5x5

21/15/9
Kettlebell swings
boxjumps

Helen Challenge

We finished our Helen challenge last week
(3 rounds of run 400, 21 swings, 12 pullups)
Most improved time was 3.42 off their original set back in the begining of November. Thanks to everyone for taking part and donating to the Marsden.

Pressup Annie

50 double unders, 50 pressups
40 double unders, 40 pressups
30 double unders, 30 pressups
20 double unders, 20 pressups
10 double unders, 10 pressups.

10, 30 x5

10 cleans (full squat please)
30 situps
x5

3 rounds of max rep pullup, minutes rest between each.
The choice of pullupup was given to the individual, choosing from the pullup menu:
Deadhang
switchgrip
banded
jumping
negative
chin-up
kipping
cyclical (butterfly) :0

P, PP, PJ

Press
1,1,1,1,1.
Push press
3,3,3,3,3.
Push Jerk
5,5,5,5,5.

100 air squats for time.

Emily (author of AMRAP, check out the Paleo cookie recipe) hitting her second personal best of the day.

Guest Trainer.

Tonight we were privileged to be joined by Jami (pronounced Yumie) and Jane from Thames CrossFit, a new affiliate opening their box in the new year in Canary Wharf. We met Jami previously on the northern Ireland cert at Elite 400, and wish them every success with their new venture. Thanks for coming down guys-see you soon!

Jami is seen here modelling the new CFH shirts (plug!)

FS, K2E, 400s

5 front squats
10 knees to elbows
400m
x5

Ninpo @ Myojo Dojo

I had the privilidge of watching the Ninpo class at Myojo dojo on thursday night, it was very interesting to watch some of our athletes in another enviroment using their fitness to engage in an entirely different skillset. Many thanks to Zeb for allowing this.

Happy hours

10 sumo deadlift hi pull
10 burpees
run 140m
amrap 20 mins.

Good to see Max back training hard after his (not self induced) injury.

Back squats and bodyweight

backsquat
3,3,3,3,3.

Choose a bodyweight movement
1min work, 1 min rest,
45 seconds work, 45 seconds rest,
30 seconds work, 30 seconds rest
15 work-rest.

If the wind changes...

Static handstand hold, as long as poss

run 570
50 situps
x 3

play on rings

34 4 L

Deadlift
80% of max 20 reps

3 pushpress
3 muscleups
amrap 9 minutes.