Murphathon!

Saturday afternoon saw our first heroes wod fundraiser, many thanks and well done to everybody who came down, some who had never done Murph before or did scaled versions of the workout. It was a great turnout and a great afternoon and so good to see so many of our clients at one time.

Murph
in a weighted vest or body armour
Run 1 mile
100 pullups
200 pressups
300 squats
run 1 mile

(the pullups, pressups and squats can be divided as wished)

CrossFit Kids

Our kids class on saturday morning saw continued focus on the back squat, which is progressing well, then followed by

5 kettlebell swings
10 pressups
run 100m
as many rounds as possible in 7 minutes.

2 minute defense

1 power clean
3 hang squat clean
2 push jerks
run 60m
five rounds
rest two minutes
repeat

15,15 x10

15 situps
15 box jumps
x10

"Bad Annie"

50 double unders
50 kettlebell swings
40 double unders
40 kettlebell swings
30 double unders
30 kettlebell swings
20 double unders
20 kettlebell swings
10 double unders
10 kettlebll swings

1,5,1.

Individualised programming.
We're currently trialing a strength bias for a month, so no lifts will as such appear on here until we're done.


Run 1 mile
rest 5 minutes
run 1 mile

Don't forget your weighted vest.

Bodypower!

We took a little road trip at the weekend up to the NEC in Birmingham for the Bodypower expo. The expo covers a broad spectrum of training, from pole dancing fitness, body building through to strongman competitions.
Thanks for the invite from FK.UK and Iron Mac, good to see you guys again, and it was great to see some of our fellow affiliates from around the country.

Olympic lifting class.

Focus on the (squat) clean and jerk
followed by thirty for time.

Kids class

Focus work on saturday was the back squat, initially with PVC pipe, then progressing up to light bar work.

Wod.
3 pullups
5 pressups
7 squats

as many rounds as possible in five minutes
rest 2 minutes, repeat.

Birthday wod

Aaron's 21st

7 pullups
14 pressups
21 squats
amrap 21 minutes

rest 2 minutes

3 rounds.

10,20,400x5

l.o.c

10 wall ball
20 situps
run 400
x 5

7,7,14 for 12

L.o.c.

7 pullups
7 dumbell push press
14 box jumps
amrap 12 minutes

monday

squat cleans: singles
My apologies for using the Americanism for the lift. The clean unless denoted otherwise should have a squat in it, as opposed to a power clean, hang power clean etc. Special thanks to Baz for his posing in the picture.

Metcon
5 kettlebell swings
10 pressups
60m suicide sprints
x5

Olympic lifting Saturday's

The supplemental lifts were:
Pressing snatch balance
Heaving snatch balance
Snatch balance

This was followed by single snatches foccusing on form. Due to the popularity of the class we are discussing a dedicated evening class during the week, please post preferences on the board :)

Kids stuff.

The kids class on Saturday morning looked at the press and push press, the workout that followed was

Run 1 block
5 dumbbell push press per side
10 situps
15 boxjumps
x5
run 1 block.

The workout was followed by more pullup/chin up practice. new boy Elliot (12) got 8!

Friday

Back squat
1,1,1,1,1,1,1.

"Jeremy"
21-15-9
overhead squat
burpees.

Thursday

Loc (lift of choice) was the power snatch, practice of the movement and working towards the weight for the wod.

3 power snatch
7 wall ball
run 200m
amrap 20 mins

wednesday

Deadlift
1,1,1,1,1,1,1.

Pullups
Depending on ability
max pullups (this was generally band assisted) in two minutes
rest 2 minutes
x3

or
1 weighted
3 deadhang
5 kipping
x5

Tuesday

Press
3,3,3,3,3.

Tabata
20 seconds work-Ten seconds rest between each twenty second duration, eight rounds in total for each movement.
Burpees
kettlebell swings
box jumps
goblet squat

Monday

Power clean
tech or get heavy 3's

wod
3 power clean
7 games standard pressup
21 double unders
amrap 12

Kids

Saturday morning's Kids class consisted of more movement focus on the air squat, teaching where the lumbar curve is in the spine and how to maintain it when squatting. We then further used this knowledge and followed up on last week's teaching of the deadlift.

run 200m
10 kettlebell deadlifts
5 burpees
x5.

Birthday workout

39 front squats
run 1 mile
39 back squats

Many thanks to those who endured the birthday workout or scaled versions of it-also special thanks for the t shirts, sweets, cake and Spam presents.

Bookends

L.o.C.

Run 1 block (570)
ten rounds of
ten kettlebell swings
ten situps
run 1 block.

plank holds scaling up or down as necessary.

7,15, 200 x 5

7 deadlifts (scaled as necessary, but looking for between 80-100kg for our conditioned clients)
15 box jumps
run 200
x 5

handstand hold for five minutes-each time a rest is taken, run 40m

Sandwich.

L.o.c.
Squat

run 400
rest 1 minute
as many rounds as possible in 5 minutes of
5 pullups
10 pressups
15 squats

rest two minutes

as many rounds as possible in 5 minutes of
5 pullups
10 pressups
15 squats

rest 1 minute
run 400

Kids Stuff

9am kids class
As with all of our classes the emphasis is on teaching, this is also very prevelent in our 12+ class.
Following the warmup and mobility we looked at the deadlift, allowing our kids to observe correct form and understand how to position themselves to achieve it. We practice our golden rules of "mechanics, consistency and then relative intensity" This allows for those new to these movements to learn and understand what we are teaching and practice them safely before any weight is involved.

The wod
3 step tabata
20 work 10 seconds rest for eight rounds of pressups, followed by situps, followed by pullups.

wednesday and thursday

Wednesday
Strength bias:
Max reps shoulder press at 90% of 5rep max followed immediately by max reps strict pull up (use bands as required) x3 with 2 minutes rest between sets.

Wod: Tabata air squat bottom to bottoms followed immediately by tabata row.

Thursday
Power cleans
Wod
9 deadlift (prescribed weight was 100kg for this, scaled as necessary)
15 press up
21 double unders.
x5

Big thanks to our fellow Affiliate Ian for doing a great job of running the show whilst we were off!