L.

bench press
3,3,3,3,3.

3 front squat
7 l sit pullup
x7.

Yesterday saw some fairly heavy scaling on the L sit, shortening the lever arm to a basket hang, (imagine sitting in a chair so the legs are bent at the knee) deadhang and finally banded.

We've been talking as well about bench press as a functional movement, we train for the unknown and the unknowable, so, if we encounter a situation (ie an attacker-worst case scenario) pushing away could be very relevant, this also relates very applicably to our SPEAR training as well.

40,30,20

Push press
3,3,3,3,3.

40 double unders
30 box jump
20 kettlebell swings
x 5

Seminar

On Friday I travelled over to Holland to attend a CrossFit level 1 certification seminar. This was the first seminar of its kind and its chief aim is to maintain the high standard of teaching ability, movement, knowledge throughout the HQ certification staff and ensure quality for people attending their certification. It was a great privilege to be there and work with the finest trainers from HQ. (and good to catch up with a few people from my level 2 and my buddy Mads as well.)

7x15x21

7 sumo deadlift hi pull
15 wallball
21 situps
x5

Kwik Fit

Many thanks to Anton for the donation of a very large tyre-now get jumping!

7x7x7

Squat clean
3,3,3,3,3.

Junkyard Lizzie
7 hang power cleans
7 ring dips
x 7

Camp pendleton

Back squat or deadlift
5,5,5,5,5.

Camp Pendleton
15 kettlebell swings
15 pushups
run 400
amrap-normally a 20, this time a 15.

March the 19th marked the second aniversary opening of CrossFit Camp Pendleton in 2008.
This CrossFit box is within the Camp Pendleton marine base and was equipped via the donation of the kit from the original CrossFit Santa Cruz.

Rule# 2 "Double Tap"

"Double Tap"
3 clean and jerk
5 pressups
7 boxjumps
amrap 10 mins

Rest 5 minutes

3 pullups
5 situps
15 double unders/50 single unders
amrap 10 mins

Thanks to Karl Steadman for the inspiration for this one.

Introduction to CrossFit seminar.

Sunday saw our second Introduction to CrossFit seminar, this covers the basic foundational movements used in our workouts. Thanks again to Neil and Zeb and our participants for their assistance, interaction, movement skills and general amazingness.

Saturday morning

The 10am Olympic lifting class focussed on hang, mid hang, and high hang positions in the snatch
The 11am Kettlebell class looked at fundamentals of kettlebell work namely the russian swing, powerswing and american swing
wod
10 american swings
10 pressups
10 box jumps
x 5
I particularly enjoy our kettlebell class, it's great watching Neil develop as a trainer and every week he just gets better and better! Many thanks Neil.

21/15/9

Deadlifts and ringdips

goat work.

Should it be the case that you don't understand a phrase, acronym or abrieviation that you come across on our site then post a question to comments! Ithankyew.

H.T.F.U.

Squat clean
5 of 3

Farmers walk 100m
20 kettlebell swings
x5

run, push press, rest x 5

In three minutes:
run 400m
as many push press as possible in time remaining. Rest for 90 seconds
x 5
Scored by total of push press for all rounds.

5, 15, 25

5 muscle ups
15 tyre jumps
25 situps
x 5

15's

15 back extensions
15 toes to bar
15 overhead squats
amrap 20

Special thanks to Neil for coaching the classes whilst I was away this weekend-excellent work Apprentice!

Fran

21-15-9
Thrusters
Pullups

Pistol Pete

10 pistols-5 per side
20 pressups
30 situps
x5

Good stuff!

Been onto AMRAP lately? More excellence from our Smithy.

Other stuff

Thanks to Davie for the donation of a gym climbing rope-it will add interesting dimensions to our WODs, and warmups, also thanks to Ed of Open Spaces for suppling the carabiner, (and the chalk as usual)

Helen

Front squat
5,5,5.

"Helen"
run 400
21 kettlebell swings
12 pullups
x3

ROM

Backsquat
3 of 5

4 handstand pressups
8 kettlebell swings
12 situps
amrap 8 minutes

Dead

deadlift
3 of 5

5 pullups
7 burpees
10 boxjumps
run 280
amrap 20