Botw

Benchmark of the week
Cindy
5 pullups
10 pushups
15 squats
amrap 20 minutes.
26 rounds was the best seen.

End of revision week

Thanks to all for their help with revision week :)

Revision week day 4

Push jerk or deadlift
3,3,3,3,3.

Mini McGhee
5 deadlifts
7 pressups
9 boxjumps
x10

Revision week day 3

Front squat
3,3,3,3,3

5 pullups
7 swings
40m run
x10.

Revision week day 2.

Sumo deadlift hi-pull
3,3,3,3,3.

5 medicine ball cleans
10 pressups
run 100m
amrap 10.

Revision week

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

Double tap
7 ring pressup
9 wall ball
12 situp
amrap 7

rest 2 minutes

7 pullups
9 swings
12 lunges
amrap 7

We're spending the week revising our fundamental movements-the nine foundational movements form the basis of our programming and the basis of functional movement. Practice makes perfect.

Compare and contrast

Power cleans, front squats, squat cleans.

Following "The Chief" earlier in the week, Saturday provided further opportunity to progress with our movements and accordingly we looked at the clean, making better shapes with the pull and aiming for more extension. Tom in the first picture has extension of both the ankles and hips and his shoulders are high in his ears, indicating a good shrug. Tom does however pull too early with his arms , thus muting the power from the extension. The movement is still very new to him so he still is inexperienced but progressing well.
Mark in our second shot has height in his movement but the pull is appearing before his hips have had a chance to open, so again there is much power there to be harnessed, it should be noted that despite this Mark got a 25kg pb in this session, he's seen here with 70. Both of these clients are 6'3-not exactly ideal for Olympic lifting. Excellent work from all.

bodyweight

7 ring dips
10 toes to bar
15 box jumps
run 300
x5

practice ring inversion and skin the cat progressions.

CrossFit Total

Apologies for not blogging for a couple of days, tuesday and wednesday saw people either playing catchup with The Chief or doing slightly longer bodyweight orientated workouts. Yesterday saw the CrossFit Total, a one rep max for the deadlift, shoulder press and back squat. these are then added together as a cumulative total, 3 attempts on the one rep max were allowed.

It's pretty important to not spend the day prior to these lifts cogitating on the outcome of what faces you. The majority of the time our athletes have no idea what awaits them at CFH (surprises are fun!) But for the total prior warning was given so rest days could be taken as necessary if so desired. For our newbies it was good practice and constructive, for our not so newbies it was heavy! Well done to all-very proud of you.

Hail to the Chief

"The Chief"
3 power cleans
6 pressups
9 squats
amrap these movements for 3 minutes, rest 1 minute, five rounds.

Lessons learned

Saturday's Olympic lifting class focussed on the snatch balance. The movement requires the individual to drive themselves under the bar so that at the base of the movement we are in the overhead squat position. It's imperative that the bar is not push pressed from the back of the shoulders and that it should remain virtually static, as we rapidly pull ourselves beneath the bar. Push pressing was rewarded with burpees for the lifting partner.

Bench, Squats, triplets etc.

The am'ers saw bench and a an amrap for 9 of 7 pressups, 9 boxjumps and 12 swings.
The happy hours saw work on the overhead squat followed by 7 ohs, 21 situps and a 280 run x5, and the late crew did ohs for 3's and Annie. (and I got my behind kicked!)

Goat day

"Train your weakness, live your strength".
What happens when we do the opposite of this? Only working what we favour because we feel we're better at it. If the doctine from the last Crossfit Games is "the unknown and the unknowable" how does it relate to our clients?
Some of our guys are great at some slower movements (squat and deadlift) but lack the speed and flexibility to get under the bar for our more dynamic actions, some are quick but lack co-ordination and are less strong. It's important that we spend time focussing on our bad stuff. I know it sucks but it needs to be done. P in our picture here has come from a triathalon background and is finding that the specialisation of these long slow distance events has left her with a few issues in her squatting. Post what's wrong with her squat to comments please.

D by P

First half of the class focussed on gymnastic movements, second half was "death by pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able.
We're seeing our guys get into the mid teens and higher, which is a lot of pullups. If however you don't have a pullup we're still able to scale this movement too.

F.O.M.Y.C. mk2

front squat

mk 2
run 100 metres, as many thrusters as possible for the remainder of the minute, at the top of the minute, run again-rinse and repeat until 50,75 or 100 are done. My apologies to Brett and Karl (75 and 100 respectively)

"Christine"

Christine
row 500
12 bw deadlifts
21 box jumps
x 3

Happy Birthday!

Saturday saw our first birthday at Crossfit Hove, thanks to all those that came and special thanks to our in house DJ! (September marks the forth year as an affiliate-old school!)

Split.

Saturday morning Oly class
Split snatch.

Chest and back day

Bench press
5,5,5,3,3,3,1,1,1.

A brief Nicole
as many pullups as possible, run 400 amrap for ten.

5/3/1

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

No metcon!