CFGO#2

CrossFit games open #2
9 deadlifts
12 pressups
15 box jumps
amrap 15

Here's Ian doing some handstand pressups

7,10,100.

l.o.C.

7 pullups
10 dumbell swings
100m run
amrap 12

10-1

L.o.C. Squat 3x5 or 5x3
10,9,8,7,6,5,4,3,2,1
pressups on the rings
dumbbell clean and press
airsquats.

Olympic lifting

Our oly class looked at snatch grip deadlifts, snatch progressions and snatch pulls (the picture demonstrates a snatch pull)

Fight on friday

1 minute of dumbbell push press
hollow rocks
medicine ball cleans
rest 1 minute
x4

Diane

"Diane"
21-15-9
deadlifts and handstand pressups.
Scaling is something that needs to be applied with our workouts often. "Diane" is a benchmark workout from HQ, to do this workout as prescribed would involve a 100kg deadlift and the ability to kick into a handstand against the wall and touch your head to the floor following the reps listed above.
We scale. We have clients of differing abilities, different strengths and weaknesses, closed or injured shoulders, backs, knees etc.
The majority of our clients come through recommendation, our knowledge and experience enables us to work with movement issues or weaknesses and programme and scale accordingly. CrossFit is functional movement, replicating how we move in life and if you've ever gone over your handlebars on a bike you'll of experienced a rapid handstand pressup!

wednesday

run 400
10 pullups
20 burpee to boxjump
x5

200,25,25x4

Push Jerk
5,5,5,3,3,3.

run 200
25 kettlebell swing
25 situps
x4

Pilates @CrossFit Hove

Last week saw an introduction to Classical Pilates seminar taught by Max Lobatto, he talked about how Classical Pilates is different from the type usually taught (harder, but more effective). If you're interested in Max's classes either pick up at flyer at the box, check out his website :Brighton and hove classical Pilates
or call Max on 07593 508652.

Watch closely

Jami Foot Ankle mobility from bmack on Vimeo.

5,5,5,3,3,3.

Box squats
5,5,5,3,3,3

run 100
5 pullups
5 pressups
5 squats
amrap 10 mins

Saturday

Olympic lifting class at 10
Overhead squats 2,2,2,2,2.

followed by more of the Level 1 internship's programming
Using dumbells
6 pressups
6 suitcase deadlift
6 hang power clean
6 push press
6 front squat
6 stepping lunges
6 rounds

If the dbs were put down during a round a 6 burpee penalty was incurred.
Ian is very quickly gaining a reputation as a good (if slightly evil) trainer-well done that man!

Benchmark

"Kelly"
run 400m
30 wallball shots
30 boxjumps
x5

Tuesday

Skills focus:
Ring dips, muscle up transition practice, pullups, butterfly, kipping, strict, weighted, handstands, handstand pressups, kipping handstand pressups.

Wods.
1/2 Nate
2 muscle ups
4 handstand pressups
8 kettlebell swings
amrap 10 minutes

or

A brief Nicole
as many pullups as possible, as soon as the hands leave the bar-run 200m
amrap 10 minutes.

Monday

Push jerk
3,3,3,3,3.

5 dumbbell snatch per side
5 dumbbell swing per side
10 ball drops
x5

Olympic lifting class

Front squats 3's

Cleans.
Technique, technique, technique, work on extension, remember the 3 P's.

Friday

The earlies
7 deadlift
15 situp
run 200
x7

ten am
Birthday wod for Neil
38 of
Sumodeadlift hi pull
wallball
burpess
kettlebell swings
walking lunges (with med ball overhead)

Happy hours
tabata of
squat cleans
toes through rings
burpees
boxjumps.

C+J

Clean and jerk
seven singles or work on technique

Testing

Repeated from the last week of January
Cindy
5 pullups
10 pressups
15 squats
as many rounds as possible in 20 minutes.

Tuesday

with dumbbells
5 deadlift
5 hang power cleans
5 front squat
5 push press
10 box jump
run 100
x5

The weekend

Many thanks to our Level 1 trainers who covered the classes as I was away on the CrossFit Endurance certification this weekend. We're very much looking forward to building a Crossfit Hove Endurance team and running the programming for this along side our usual wods.
We're also very excited about working in conjunction with CrossFit Central London to increase the skillsets of our (and their) Level 1 trainers in our internship programme.

Missing wods
Friday
5 pullup
10 ball drops
15 burpees
20 swings
amrap 20 minutes

Saturday
Karen-150 wall ball

5 muscle ups
10 man makers (15 kg)
15 situps
x 5

Monday
run 400
75 pressups
run 400
75 kettlebell swings
run 400

Testing

The last month of workouts has been tailored around two factors, a 30 day Paleo diet challenge (strictly following the original prescription of the CrossFit diet, eating lean meats, vegetables, some fruit, little starch and no sugar) as well as following the programming of the CrossFit Strength Bias. The CFSB follows the protocol of ensuring that the client squats, deadlifts, presses and front squats as well as performing workouts of different time domains and accordingly relative intensity. We're very pleased that we've seen an increase in capacity (the ability to do more work in the time durations needed), as well as increases in strength, which enables our clients to perform these tasks accordingly. We've also seen clothes get baggier, clients sleeping and feeling better.
Our paleo challenge has seen great results and we're hopeful that because of this it will allow our clients to continue this eating pattern and continue to get the results they want from their training.
Many thanks to you all your dedication for this month.

Tuesday

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

5 dumbell squat snatch per side
10 pressups
run 100m
x5

Muscle up tech.