CrossFit Hove

We've moved our website!

2011-08-22T14:06:00.000-07:00

Hi
Thanks for looking at the CrossFit Hove website, we're sorry but we've now switched over to a wordpress based site www.crossfithove.com please click on this link for our new site.
Many thanks
Miles.

5,10,15

2011-08-04T13:47:00.000-07:00

Individual programming

5 pullups
10 dumbbell snatches per side
15 box jump
amrap 10 minutes

Not quite the vest I would of hoped before, but as previously mentioned this months wods are scalable.

400 75 400 75 400

2011-08-04T13:42:00.000-07:00

Individual programming

run 400m
75 pressups
run 400m
75 kettlebell swings
run 400m

400,21 x 3

2011-08-04T13:39:00.000-07:00

Individual programming

run 400m
21 burpees
x3

Weight vest if necessary.

Double Tap

2011-08-04T13:30:00.000-07:00

Individual programming

10 pullups
run 100m
amrap 8 minutes

rest 2 minutes

10 wall ball
run 100m
amrap 8 minutes

August is upon us and with that we've started AuVest, all of our wods-not the individual programming is done whilst wearing a 10 kg weight vest. It should be stressed that this is not the case for all our clients, due to scalability, and conditioning to this degree of intensity.

Primal Sense weekend

2011-08-03T14:08:00.000-07:00

We closed this weekend to travel out to Ashdown Forest with our friends from Safe Space Gym for our first Primal Sense weekend.
The Saturday consisted of Animal stalking, Shelter building theory, lost proofing in the wilderness, fire starting techniques as well as a pool wod.
Sunday further looked at stalking techniques in the forest and the interplay of bird language in that enviroment and the need of the "predator" to be able to merge into the baseline noises of the forest.

It was a truly excellent weekend and special thanks go to Zeb Glover for sharing his woodsman skills and Mike mason for his culinary expertise.

We're planning another weekend at the end of September to further increase our outdoor skills and train in the outdoors.

friday

2011-08-03T13:48:00.000-07:00

Individual programming

6 power clean and push jerk
30 double unders
x5

FOMYC

2011-07-28T01:44:00.000-07:00

Individual programming

In one minute-run 100m then for the reminder of the minute as many pullups as possible.
Repeat until either
a)50 pullups
b)75
c)100
d)35 deadhang chinups
have been completed

Kids Stuff

2011-07-28T01:33:00.000-07:00

Our kids class on saturday morning consisted of

front squats

followed by
run 200m
3 ring pull
5 pressup
7 air squat
x 3

"Kelly"

2011-07-28T01:25:00.000-07:00

Run 400m
30 wall ball
30 box jumps
x 5

"Nate"

2011-07-28T01:22:00.000-07:00

2 muscle ups
4 handstand pressups
8 kettlebell swings
as many rounds as possible in 20 minutes

10, 30,40 x5

2011-07-20T14:16:00.000-07:00

Individual programming

10 deadlifts
30 situps
40 double unders
x 5

400 + Cindy

2011-07-20T14:11:00.000-07:00

Individual programming

run 400
3 rounds of
5 pullups
10 pressups
15 squats
run 400
3 rounds of
5 pullups
10 pressups
15 squats
run 400
3 rounds of
5 pullups
10 pressups
15 squats

5,10,200 x 5

2011-07-20T14:10:00.000-07:00

Individual programming

5 dumbbell snatches per side
10 box jump
run 200
x 5

Nasty girls

2011-07-20T14:05:00.000-07:00

50 squats
7 muscle ups
10 hang power cleans
x3

150

2011-07-20T14:04:00.000-07:00

Individual programming

150 kettlebell swings, each time the kettlebell is put down, 15 situps.

Wall ball

2011-07-20T14:01:00.000-07:00

Individual programming

10 burpee
10 wallball
run 200m with the med ball
x 5

Brief

2011-07-20T13:57:00.000-07:00

Individual programming

"A Brief Nicole"
As many pullups as possible then run 200m, as many rounds as possible in ten minutes.

400,20,20,10,10 x 5

2011-07-20T13:52:00.000-07:00

Run 400m
20 deadlifts
20 pressups
10 deadlifts
10 pressups
x5

Roadtrip

2011-07-10T14:00:00.000-07:00

After our Olympic lifting class on Saturday we headed up to Clapham to Jack and Bredhan's opening day of their new box in2CrossFit (CrossFit Clapham) a variety of workouts were taking place throughout the day.

Team wod
100 shoulder to overhead
100 wall ball
100 box jumps
400m with the med ball (each)

followed by

10 kettlebell swings
10 burpee to boxjump
amrap 7 mins

Many thanks to the Clapham guys for their hopitality and we look forward to seeing them soon.

Morrison

2011-07-10T13:49:00.000-07:00

"Morrison"
50,40,30,20,10
of wall ball, box jumps and kettlebell swings.

30 C+J

2011-07-10T13:36:00.000-07:00

Individual programming

Thirty Clean and Jerk

Grace with a twist, from ground to over head, usually a power clean to push jerk. Each time you had to stop, run 50m. 50kg was the "norm" weight, some scaled back depending on ability, mechanics or movement issues. I think when we do this again, we'll see heavier.

30

2011-07-10T13:35:00.000-07:00

Individual programming

30 muscle ups for time

5, 10, 200

2011-07-10T13:33:00.000-07:00

Individual programming

5 Hang squat snatches
10 pressups
run 200m
as many rounds as possible in 15.

Michael

2011-07-10T13:28:00.000-07:00

Individual programming.

Michael
Run 800
50 situps
50 back extensions
x3

The eyes have it.

2011-07-05T00:50:00.000-07:00

Front squats and box jumps.

2011-07-05T00:41:00.000-07:00

Individual programming

50 front squats,
Do fifty front squats, at the top of each minute do ten box jumps, then continue with the front squats until the fifty are repeated.

400, 20 repeat

2011-07-02T12:43:00.000-07:00

Individual programming

run 400
20 push press
as many rounds as possible in 20 minutes
Either 42.5kg barbell or scaled as appropriate.

"Annie"

2011-07-02T12:25:00.000-07:00

Individual programming

"Annie"
50 double unders
50 situps
40 double unders
40 situps
30 double unders
30 situps
20 double unders
20 situps
10 double unders
10 situps

Monday

2011-06-28T23:19:00.000-07:00

Individual programming

run 400
then 3 rounds of
15 burpee
15boxjump
then run 400

"Elizabeth"

2011-06-26T09:48:00.000-07:00

Individual programming

21-15-9
squat cleans
ring dips.

100, 30, x5

2011-06-26T09:25:00.000-07:00

Individual programming

walk 100m with 20/30 kg overhead
30 situps
x5

1/4 murph

2011-06-26T09:22:00.000-07:00

Individual programming

1/4 Murph
run 400
5 rounds of
5 pullups
10 pressups
15 squats
run 400
all done in a weighted vest.

400 or 500

2011-06-16T14:15:00.000-07:00

Individual programming

run 400 or row 500
rest two minutes
x4

"Big Bear"

2011-06-16T14:12:00.000-07:00

"Big Bear"
deadlift
power clean
front squat
push press
back squat
10 reps of each, followed by nine then descending to singles.

Helen

2011-06-14T13:41:00.000-07:00

Individual programming

"Helen"
run 400
21 kettlebell swings
12 pullups
x 3

Happy Birthday Dominic!

5/5, 20 x5

2011-06-14T13:30:00.000-07:00

Individual programming

5 turkish get ups per side
20 situps
x5

Kids stuff

2011-06-14T13:27:00.000-07:00

Focus work was looking at the squat, front squat and squat clean, learning the basic shapes, looking for good lumbar positions and good squat depth.

Workout
5 pvc pipe squat cleans
5 burpees
run 200
x 5

Then we played with handstands and pullups.

Nancy

2011-06-09T13:27:00.000-07:00

Run 400
15 overhead squats
x5

The presecribed weight for the girls was 30kg, so good to see this being done, exceptionally proud of the hard work and dedication our clients put in and the results they see from this.

70,60,50,40,30.

2011-06-09T13:20:00.000-07:00

70 burpees
60 situps
50 kettlebell swings
40 pullups
30 handstand pressups

21/15/9

2011-06-09T13:16:00.000-07:00

21/15/9
Deadlifts
box jumps

The prescribed weight for this at the European regional was 142kg, the box jump 32 inches high. The best time for this was 3.17, the best time we saw was around the 9 minute mark-either is amazing.

Roadtrip!

2011-06-06T14:05:00.000-07:00

Sunday saw us heading up to the Bolton Arena to watch the European regionals of the CrossFit Games. It was a truly awe inspiring experience witnessing the fittest athletes in Europe compete for their chance to go to California for the Games in July. Very proud of our guys who judged and volunteered tirelessly for the weekend, and it was great to see so many friends up there too. (and do a little bit of judging too :))

CrossFit Kids

2011-06-06T13:56:00.000-07:00

Focus work was on the front squat on Saturday, followed by a scaled version of "Annie"
Little Annie
50 single skips
15 situps
40 single skips
12 situps
30 single skips
9 situps
20 single skips
7 situps
10 single skips
5 situps

The finisher was a little more core work leading to better handstands.

50

2011-06-06T13:45:00.000-07:00

"Filthy fifty" aka Chuck Norris

50 box jumps
50 jumping pullups
50 kettlebell swings
50 walking lunges
50 situps (a sub for knees to elbows)
50 push press
50 back extensions
50 wall ball
50 burpees
50 double unders

10,10,100x7

2011-06-02T13:48:00.000-07:00

Individual programming

Followed by
10 wall ball
10 toes to bar
run 100m
x 7

400, 30, 30 x 5

2011-06-01T05:34:00.000-07:00

Individual programming

run 400
30 situps
30 back extensions
x 5

If you have any questions on the individual programming, send me a friend request (CrossFit Hove) on Facebook, or follow us on twitter. :)

Murphathon!

2011-05-30T12:44:00.000-07:00

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

2011-05-30T12:27:00.000-07:00

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

2011-05-30T00:13:00.000-07:00

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

15,15 x10

2011-05-30T00:07:00.000-07:00

15 situps
15 box jumps
x10

"Bad Annie"

2011-05-30T00:02:00.000-07:00

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.

2011-05-26T04:02:00.000-07:00

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!

2011-05-25T00:30:00.000-07:00

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.

2011-05-25T00:18:00.000-07:00

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

Kids class

2011-05-25T00:15:00.000-07:00

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

2011-05-23T00:27:00.000-07:00

Aaron's 21st

7 pullups
14 pressups
21 squats
amrap 21 minutes

rest 2 minutes

3 rounds.

10,20,400x5

2011-05-19T13:52:00.000-07:00

l.o.c

10 wall ball
20 situps
run 400
x 5

7,7,14 for 12

2011-05-19T13:50:00.000-07:00

L.o.c.

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

monday

2011-05-17T05:49:00.000-07:00

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

2011-05-15T10:42:00.000-07:00

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.

2011-05-15T10:37:00.000-07:00

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

2011-05-15T10:30:00.001-07:00

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

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

Thursday

2011-05-13T14:35:00.000-07:00

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

2011-05-13T14:27:00.000-07:00

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

2011-05-11T00:57:00.000-07:00

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

2011-05-11T00:37:00.000-07:00

Power clean
tech or get heavy 3's

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

Kids

2011-05-09T06:09:00.000-07:00

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

2011-05-08T04:03:00.000-07:00

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

2011-05-08T03:59:00.000-07:00

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

2011-05-08T01:01:00.000-07:00

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.

2011-05-04T05:46:00.000-07:00

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

2011-05-02T12:01:00.000-07:00

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

2011-05-02T11:48:00.000-07:00

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!

10x10

2011-04-27T13:44:00.000-07:00

Loc or 2 front squats every 45 seconds for 12 rounds

10 kettlebell swings
10 situps
10 box jumps
amrap 10 mins

some fortunate folks did
5 power cleans
10 box jumps
run 200 m
amrap 20

squat cleans and a metcon

2011-04-27T13:42:00.000-07:00

Front squats
Squat clean drills and practice.

25 walking lunges
20 pullups
50 box jumps
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings
30 situps
20 dumbbell squat cleans
25 back extensions
30 wall ball
3 rope climb ascents

21-15-9

2011-04-27T13:23:00.000-07:00

Dumbell thrusters
pullups

We don't see a lot of thrusters, maybe we should. The thruster is the combination of the front squat into a push press overhead, twinning two functional movements together. The aim of the thruster is to move the bar through as greater range of motion as possible repetitively. One of the aims of our training is to move large loads over long distances quickly, this is in itself is a task and thusly a test of our fitness.

Wednesday

2011-04-21T00:27:00.000-07:00

"Camp Pendleton"
15 pressups
15 kettlebell swings
run 400m

Amrap 20 minutes.

or

CFGO#5
5 power cleans @65kg
10 toes to bar
15 wall ball
amrap 20 minutes.

Tuesday

2011-04-21T00:10:00.000-07:00

Thrusters
3,3,3,3,3.

Max rep thruster at either
42.5 or 30kg

Either
5 pullup
5 ring dips
5 squat clean
Run 200
x5
or
run 100
50 pressups
run 100
50 situps
run 100
50 squats
run 100
50 back extensions

Monday

2011-04-19T11:41:00.000-07:00

L.O.C.
Squat, dead or press.

In three minutes run 570 metres, for the remainder of the three minutes do as many wall ball as possible.
Rest 2 minutes
x3

Pose Running Seminar

2011-04-17T13:04:00.000-07:00

Sunday saw us host our first Pose running seminar.
We looked at the basics of Pose running techniques, placement of the weight in the ball of the foot, the use of the hamstring in running as opposed to the hip flexor and drills to utilise this.
Thanks to all for attending and especially to our in-house Pose Running Coach!

Missing wods

2011-04-17T12:42:00.000-07:00

Apologies for missing pieces, Thursday saw a longer duration task orientated workout
Run 200m
10 pressups
10 situps
amrap 20 minutes.

The programming behind the wod was simple; variation following the previous days shorter weightlifting workout, wanting to employ bodyweight movements that would be of a rep duration that would be taxing yet would not cause complete fatigue and also employing running as an element.
CrossFit programming should employ organic functional movement, be constantly varied and the workouts should be of high intensity (relative to the individual)

Friday used the classic triple of weightlifting movements (a hang power clean at ideally 60 kg, obviously again scalable) a gymnastic movement (skin the cat-inversion of the body on the gymnastic rings through into a pike shape and reversed) and a 400m run

run 400
5 skin the cats
5 hang power clean
x5.

Bear

2011-04-13T13:41:00.000-07:00

5 deadlift
5 powerclean
5 front squat
5 push press
5 back squat
amrap 10 minutes.

Kelly

2011-04-13T13:36:00.000-07:00

Run 400
30 wall ball
30 box jump
x 5
We did this a month ago, and repeated it this week. We look for measurable, observable and repeatable data from our fitness.
It gives us a benchmark to test our programming against, it's relevant that we track performance as we seek results from our efforts. CrossFit is performance based fitness, it has to be-if we can't track progress how can we see improvement.

Monday

2011-04-12T05:41:00.000-07:00

Front squat 3's or 5's
3 pressing snatch balance per side
6 single arm dumbell swing p/s
9 walking lunges db overhead
amrap 12.

Sunday

2011-04-12T05:22:00.000-07:00

Sunday saw the second Brighton marathon and despite the hot weather (nice for spectators, not for runners) we were pretty happy with our guys performance-well done to all!
Incidentally if you're coming to our Pose running seminar, please make sure your name is down :)

Friday

2011-04-11T05:14:00.000-07:00

L.O.C.

"Helen"
run 400
12 pullups
21 kettlebell swings
x 3

Choices

2011-04-08T12:22:00.000-07:00

Lift of Choice
Back squat or deadlift.
Either "Lynne"
Max reps of bodyweight benchpress (scaled as appropriate)
max reps of pullups
x5
Lynne, named after Lynne Pitts, co-owner of the first CrossFit gym, CrossfFt Seattle, outside of Santa Cruz is performed as an untimed workout, taking rest as necessary between rounds.

Or
J.T
21-15-9
Handstand pressups
ring dips
pressups J.T.

10-1

2011-04-07T00:26:00.000-07:00

Ten deadlifts, ten lateral burpees (jumping over the bar) followed by nine and continuing through to one of each.

100

2011-04-06T00:47:00.000-07:00

Power clean to push jerk.

Singles for some, practice for others, looking at the mechanics of the movement, hip drive in the jerk, pull in the clean.

Then.

100 wallball.

the rules.

If you drop the ball, run 100m, if you rest whilst holding the ball or lean against the wall, run 100m, hit the marker-(10ft for boys, 8 ft for girls-20 lb or 14lb ball) or above-miss this mark, repeat the rep.

OHS 5's

2011-04-05T00:37:00.001-07:00

Overhead squat 5,5,5,5,5 FOMYC In one minute run 100 metres For the remainder of the minute perform either: toes to bar weighted situps situps at the top of the minute run 100 metres until 50 of the movement has been performed.

Olympic lifting class.

2011-04-03T12:07:00.000-07:00

Saturday's at ten is our Olympic lifting class. This week we focussed on the Clean and it's progressions, thanks go to Nadia for visiting from CrossFit London. The lifting session was followed by a team wod of run 400m 100 pullups 150 pressups 200 squats run 400. Further thanks goes to the boys team for helping #1 with his pullups.

CrossFit Kid #1.

2011-04-03T11:45:00.000-07:00

One of our clients on a Saturday morning brings her son with her, Eithan. He sits and watches the workouts and has become increasingly keen to try CrossFit for himself. We came in early to teach Eithan how to squat and give him a workout. The CrossFit Kids programme was developed by Jeff and Mikki Martin of Brand X in Ramona, California. Their first pupils of the training system were their three sons Conor, Keegan and Duncan. We were fortunate to stay with the Martins on our honeymoon and watch the kids classes at their gym. We met up again with the Martins when we took the CrossFit Kids Certification in September last year, it's very important to state how different the kids and adults programmes are, not being merely a scaled version of the other. It was a pleasure training Eithan and thanks go to Corry for allowing us to do this. (Eithan thought it was awesome too!)

Shoulder seminar.

2011-04-03T11:03:00.000-07:00

Friday evening saw us host a shoulder mobility workshop, led by Andy Bellamy. The seminar discussed rehabilitation of the shoulder using functional movements as well as implements such as the War machine, and the Rotator and Kettlebells for prehab and rehab movements. Special thanks to Jonathon Lewis of Balance Physio and Christian Vila of Brighton kettlebells for assisting Andy with the workshop.

Skills

2011-04-03T10:41:00.000-07:00

After the CrossFit Games open sectional #2 (which apparently was done by 20'000) people, we focussed on some gymnastic skill work on friday. Congratulations to Hugo on his first muscle up, John on his kipping pullup. (further congrats to Corry and El for their double unders too!)

CFGO#2

2011-03-31T13:06:00.000-07:00

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

Here's Ian doing some handstand pressups

7,10,100.

2011-03-30T13:49:00.000-07:00

l.o.C.

7 pullups
10 dumbell swings
100m run
amrap 12

10-1

2011-03-29T07:45:00.000-07:00

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

2011-03-28T13:25:00.000-07:00

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

Fight on friday

2011-03-28T13:15:00.000-07:00

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

Diane

2011-03-24T14:56:00.000-07:00

"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!