tabata

Press 5 of 3

Tabata
8 rounds of 20 seconds work, 10 seconds rest:
pullups
boxjumps
pressups.

"Elizabeth"

21/15/9
squat cleans @60kg
ring dips

We're scaling our workouts as and when is necessary, and we do this for a number of factors, such as fitness, strength, exposure to intensity and profiency of mechanics.
CrossFit is an exceptionally efficient programme for producing a very high level of general fitness. (Fitness is classically regarded as the ability to perform a task-we propose that this task may be constantly variable and thus need to train to a variety of different movements and work within different energy pathways.)
Our scaling for these workouts such as Elizabeth, is done in a variety of ways:
21/15/9 (these are the numbers or reps of each movement used) can be reduced to 15/12/9 or further to 12/9/6.
The weight involved is obviously also scalable-even down to working the clean with just pvc pipe and studying the integrity of the squat dependent on the flexibility of the athlete.
The same can be said of the ring dip, whether our athlete has the ability to perform a full dip (from a straight arm to the ring placement just in front of the arm pit then pressing to full extension, to a negative dip-slow downwards movement to the ring, to a ring hold where the rings are held tightly to the sides and held static for a short duration)
If you look at the work we do in CrossFit and consider it too hard it should be remembered that we are able to scale our workouts for the individual regardless of ability-all we ask is for your effort.

Main pagin'

30 handstand pressups
40 pullups
50 kettlebell swing
60 situps
70 burpees

Scaling was somewhat evident, and it has to be said important, not everybody has a handstand pressup let alone a handstand so heights were scaled and sometimes shoulder press was substituted as deemed necessary.

Redux

Paul-redux
50 double unders
35 situps
20 walking lunge with 20/10kg
x5

Snatch balance pt 2

Snatch Balance

Seven single Snatch Balance

30 situps
20 swings
x5

Mcghee

5 deadlift
13 pressups
9 boxjumps
Amrap 30

Nancy

15 overhead squats
run 400
x5

Trainer wod

50 double unders
7 muscle ups
10 hang power cleans
x3

La weekend

Had the great privilege of working on the CrossFit level 1 certification seminar at CrossFit Central London, great to work with a few old friends and make some new ones!
Many thanks to Neil for looking after the place saturday morning.

Sun's out

-Guns out!

In fifteen minutes establish your three rep max at the dead lift
Take 70% (or scale) of this weight and then

In three minutes, run 400 m then as many deadlifts as possible in the remaining time. Rest 2 minutes, repeat x 5

Freddy's revenge

Push jerk practice
5 of 3

5 push jerk
10 burpee
x5

Technically speaking the wod (workout of the day) is from "rack to overhead anyhow", the push jerk is the most efficient way of doing this.

15

15 overhead squats
15 situps
15 box jumps
amrap 15

As many deadhang pullups as possible in 5 minutes

Ring Dips & Burpees

Muscle-up Progressions
Ring Rows & Banded Muscle-up

20 Min AMRAP
2 Ramps
5 Ring Dips
7 Burpees

Sumo Fran

Back Squats
5,5,5



Sumo Fran
15 Pull-ups
12 Sumo Deadlift Highpulls
9 Thrusters
5 Rounds
Ouch!

Scalability

Deadlift
5,5,5

21-15-9
21 Kettlebell Swings
21 Push-ups
21 Box Jumps
15 Kettlebell Swings
15 Push-ups
15 Box Jumps
9 Kettlebell Swings
9 Push-ups
9 Box Jumps



If you were thinking that CrossFit is too hard for you, yesterday's WOD is a classic example of scaling a workout to suit a new client. In her first class at CrossFit Hove, Christina completed the above workouts with scaled movements and weights.

Starting the Deadlift with a PVC Pipe, and then progressing through the small bars with no weights added. The METCON was scaled with reps (7-5-3), weight (6kg Kettlebell) and movement (Russian KB Swing, Push-ups on knees Chest to Med Ball & Step-ups to a small Box).

Oly class

Snatch
sets of 2, nice to see some pb's too :)

Barbara

Barbara.
50 squats
40 situps
30 pressups
20 pullups
x5
rest for three minutes between each round. All all times together, not done this since CFWS-not missed her either.

Squat clean

In fifteen minutes find your one rep max for the (squat) clean.

Then
2minutes of
box jump
rest 1 minute
2 minutes of
wall ball
rest 1 minute
2 minutes of
burpees
rest 1 minute
2 minute of
kettlebell push press

Inspired by the work of CJ Martin at CrossFit Invictus.

Split

Split jerk
seven singles

metcon
run 280
20 situps
amrap 10mins

Neil O's first split jerks-nice.