Functional

"Constantly varied functional movements executed at high intensity"

This statement is consistently true of our clients both young and old-functional movement will always apply as it is genetic, these movements both virtually unavoidable in every day life but also a necesssity to perform these movements inorder to prolong our quality of life and avoid loss of independence. Chris here has had both hips replaced yet still manages to perform movements which are key to quality of life and continuing this quality.

Wod.
row 300
5 deadlift
8 box steps
x5.

pt 4

Camp Pendleton
15 kettlebell swings
15 pressups
run 400m

amrap 20 minutes

Principle components 3

5 deadlifts
30 situps
400 m
x5

We've been continuing with our programming following the 3 key aspects of CrossFit this week, the combination of monostructural, gymnastic, and weightlifting movements. Our programming follows the ethos of "constantly varied functional movements executed at high intensity". This allows for a great deal of scope in terms of how we construct the wods for our clients, varying between strength training with brief sub ten minute wods and workouts which provide metabolic conditioning prolonged over a longer duration. Following this protocol (albeit sometimes randomly) we see clients recording their progress and experiencing continued improvement.

Max shows us his hamstring stretch.

Principle components 2

5 back squats
10 toes to bar
15 double unders-no double under, insert box jump
x5

Hi bar

Saturdays are our solely olympic lift days, and sometimes its necessary to take the bar high to work on individual strength components of these lifts.

Happy hour 2

10 front squats
20 pressups
20 situps

8 front squats
18 pressups
18 situps

6 front squats
16
16

You can pretty much see where we were going with this, working on a rep ratio based on linda, so each round get progressively faster and increasing the intensity as we do so.

Happy hour 1

5 front squats
7 burpees
100m
amrap 15 mins