run 400
12 pullups
21 kb swings
x3
Wednesday, 30 June 2010
Tuesday, 29 June 2010
Monday, 28 June 2010
Ground and pound
Wednesday, 23 June 2010
Tuesday, 22 June 2010
Monday, 21 June 2010
Couplet
Friday FOMYC
Thursday, 17 June 2010
other stuff
Tuesday, 15 June 2010
Plan
So originally the planned programming was 5 of 3 on power cleans then the earlies did 3 power cleans, 5 dips 7 box jumps x 7, which was fine.
However main page yesterday was row 500, bw bench 30, row 1000, bw bench 20, row 2000 bw bench 10-which sucked, thusly the fours and fives did that.
RWR did lynne in the 4 and a "Finisher" (Pete from 3D's idea) which was a tabata sledge hammer to tyre and kettlebell swing-just the two movements instead of the 4. This provoked more thought, keep the power clean on strength bias, but add a full tabata of hammers, swings, power cleans and box jumps-the joys of programming!
However main page yesterday was row 500, bw bench 30, row 1000, bw bench 20, row 2000 bw bench 10-which sucked, thusly the fours and fives did that.
RWR did lynne in the 4 and a "Finisher" (Pete from 3D's idea) which was a tabata sledge hammer to tyre and kettlebell swing-just the two movements instead of the 4. This provoked more thought, keep the power clean on strength bias, but add a full tabata of hammers, swings, power cleans and box jumps-the joys of programming!
Friday, 11 June 2010
Milk.
Wednesday, 9 June 2010
Double Tap.
Tuesday
Monday, 7 June 2010
Pendleton
L.o.C.
L.o.C. generally stands for lift of choice, although it should be pointed out whose choice it is, its important that if we squat, we deadlift and if we press, we bench and vice versa-(in other words it's not really your choice!)
Emily (amrap creator) is seen here working on her box squat movement.
Camp Pendleton
15 pressups
15 swings
run 400
amrap 20
L.o.C. generally stands for lift of choice, although it should be pointed out whose choice it is, its important that if we squat, we deadlift and if we press, we bench and vice versa-(in other words it's not really your choice!)
Emily (amrap creator) is seen here working on her box squat movement.
Camp Pendleton
15 pressups
15 swings
run 400
amrap 20
Sunday, 6 June 2010
Saturday
As mentioned in the previous post Saturday we travelled up to Reading for the Strongman comp organised by Chet of FK.UK and Andy Craig of CrossFit Reading. It was great to see friends from affiliates in other parts of the country and make new friends. Anton did us proud in the contest, and exceeded his previous deadlift pb by 28 kilo's as well!
Friday
We're a little out of sync here as to what we've been programming. Thursday saw L.o.C. and Deadhang pullup Nicole and variations upon this.
We were at the FKUK and Crossfit Reading Strength and Power invitational on Saturday so Fridays classes were devoted to the Clean and progressions to improve this.
Metcons
5 cleans
5 dips
x5
5 cleans
10 burpees
x5
We were at the FKUK and Crossfit Reading Strength and Power invitational on Saturday so Fridays classes were devoted to the Clean and progressions to improve this.
Metcons
5 cleans
5 dips
x5
5 cleans
10 burpees
x5
Wednesday, 2 June 2010
Subscribe to:
Posts (Atom)