Olympic lifting class.

Split jerk.

Main pagin'

10 squat snatch (rx'd was 40 kg)
10 ring dips
10 knees to elbows (toes to bar was acceptable)
amrap 20 minutes.

50's

Work up heavy in the overhead squat then:

50 overhead squats @ 40, if the bar goes down run 100.
Jamie 1 run 3.04.

DEAD

Deadlift
5's or 7's

metcon
5 deadlifts
15 situps
15 back extensions
run 300
x 5

Divided We Fall Games Final DF Rope Climb.wmv

3,2,1.

Squat clean
3,3,3,2,2,2,1,1,1.

12-9-6
squat clean
muscle up.

Razorstorm

Razorstorm-who supply our shorts, very kindly made this up for us. Great face on Jason.

It works!

Swansea Collage!

Engine, transmission, axle.

LOC overhead
Press, push press, push jerk. 3's
It's less a choice, more an exercise in movement and technique, polishing or as necessary re-teaching movements with different cues. One size doesn't fit all with clients and their motions will vary accordingly, thus their proprioception will vary also, hence the focus.

Fizzer
5 push press
7 lateral burpee
9 box jumps
run 200m
amrap 15 minutes

Le weekend

My apologies for the lack of posts and also lack photograpy on this post, Picasa is currently disagreeing with with my PC and thus no images are forthcoming.
Anyway-the weekend was great, we travelled to Crossfit Velocity in Swansea with two teams competing in the divided we fall games and I must say I was very pleased with all of my guys and their performances.

The wods
(all team wods, four to a team, three males, one female)
row 300m

Ground to overhead-heaviest possible, time limited to 10 minutes.

metcon
farmers carry 200m (2 team mates must be carried by other members)
20 thrusters (30/40kg)
20 kettlebell swings (16/24kg)
20 deadlifts (50/80kg)
20 lateral burpees
farmers carry 200m

The time cap on this was 15 minutes.

Floating wod-this had to be completed by 2pm
100 prowler push, then pull.

5,7,15

Power snatch, singles.

5 power snatch
7 ring pressups
15 burpees
x5.

Missing pieces

We've been prepping for Swansea so the wods have been more focussed on movements necessary for the competition.
Mondays metcon (after single split jerks)
7 pressups
9 boxjumps
12 swings
amrap 9

Main pagin'

50 wall ball
10 muscle ups
40 wall ball
8 muscle ups
30 wall ball
6 muscle ups
20 wall ball
4 muscle ups
10 wall ball
2 muscle

some scaling was necessary.

21/15/9

L.o.C. 5x5

21-15-9
Power clean
pullups
air squat
ttb 5.25 with 52.5kg.

Botw

Lift of choice
either:
squat,
deadlift,
front squat,
press.

Camp Pendleton
run 400
15 pressups
15 kettlebell swings
amrap 20.

SPEAR Class

12 pm saturday saw our first SPEAR Pdr (personal defense readiness) class.
Many thanks to Karl and Steve for an excellent class.

Oly class

Pressing snatch balance
Heaving snatch balance
Snatch balance.

5's and a double tap

Overhead squat
5,5,5,5,5.

Double tap

1 minute of each
wall ball,
box jump,
toes to bar
x2
rest 2 minutes

5 pullups
10 pressups
15 squats
30 double unders

amrap 6 minutes

800, 50,50 x 3.

Power clean.
1,1,1,1,1,1,1.

run 800
50 situps
50 back extensions
x3

Farewell.

Today we bid farewell to one of our athletes, Kunnali, who is leaving us to travel through India on sabbatical and teach in orphanages over there. She will be sorely missed.

Parting wod
7 one armed kettlebell swings per side
9 pressups
11 squats
run 280
amrap 20 minutes.

Be careful mate, see you next year.

7/7/24/7

Sumo deadlift hi pull
1,1,1,1,1,1,1.

7 pullups
7 sumo-deadlift hi pull
24 double unders
x7

Botw

Benchmark of the week
last seen 28/8
"Elizabeth"
21/15/9
squat cleans
ring dips

L.o.c.

Catch up on a lift you've missed

15 pullups
15 kettlebell swings
15 walking lunges
x4

Active shoulders

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

5 toe to bar
7 pressup
9 squats
x5
time to beat
2.07