Olympic

Saturdays are our solely Olympic lift days, not for time or reps or amrap, just lifting, simple as that.

Deads and Cindy

Deadlifts
1,1,1,1,1,1,1.

Cindy
5 pullups
10 pressups
15 squats.
Amrap 20 minutes

Cindy, a benchmark "Girl" wod, (Girl, in the same way that hurricanes are girls) can be a game of tactics, for our more conditioned clients the movements can be performed in approx 40 seconds, leaving a rest phase, if so desired until the minute, when the round is repeated again, or alternatively no breaks are taken and we aim for as many rounds as possible in the given timeframe. The choice-is yours.

New box

Visited a good friend of mine on wednesday, this is his new box, looking forward to teaching there.

iLift.

Split jerks
Some of our guys had never split jerk before-my fault, for some the movement seemed automatic and fluid, foot placement came easily and recovery very natural, others will need to be coached a little more to ensure the back foot ends up where it needs to, but that's what we do, as we watch and encourage you, charting your progress as clients.

met con
run 400m, and as many situps as possible in 3 minutes, rest one minute, 4 rounds.

Football

Not soccer-this came from John Welborne's CrossFit Football.com site,
this is actually CF with a bias towards the short sprints and heavy load work used in the game.
10 kettlebell swings
run 40m
amrap 12 minutes

Worked on: ice cream makers, inversion in the rings, skin the cats.

M+C=I

Mechanics + Consistency = Intensity.
CrossFit in its simpest form draws from 9 different movements, although many movements are incorporated into our training, this basic nine form the base from which we begin our training, thus whenever new people join us, they start by learning the big nine.
(Which are: squat, overhead squat, front squat, press, push press, push jerk, deadlift, sumo deadlift high pull and clean)

Once a degree of familiarity to these movements forms then we can begin to load the intensity factor, still keeping the weight light as to ensure that we see no chronic breakdown in the movements themselves-once we witness consistent good form and the new clients are relatively well practised we can begin to increase our intensity accordingly.

Jo And Emily did,
5 sumodeadlift hi pull
5 burpees
5 box jumps
x5.

One of the factors which greatly distinguishes our workouts from the normal training in a globo is the use of multiple movements either rapidly in sequence or the usage of the body as a whole, as opposed to training muscle groups, often on alternate days, thus subdividing yourself-the body is a unit, and should be trained accordingly.

How Henry Ford Wrecked Your Gym

How Henry Ford Wrecked Your Gym

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newbies and scalability

Crossfit workouts, by their very nature are demanding, and for those who stumble across these workouts, they may seem possibly excessive and verging on the impossible. Often new clients will have seen videos on youtube or Hq of very high level athletes and feel exceptionally daunted, and fear that CrossFit is well beyond anything that they could achieve.

This is where scalability somes into play, altering load, reps or distance according to the individual, their fitness and their ability to deal with the intensity of the workouts.

The Wod
10 front squats
10 situps
run 100 m
four rounds

The Scaling
Front squats were done with a medicine ball weighing 20 lbs, situps can be anchored, (holding a weight with the feet), and distance can be reduced as necessary.

The same workout can be scaled up accordingly, depending on the abilities of the client and their degree of conditioning and exposure to intensity.

Scaled up
10 front squats @50 kg
10 situps
run 100m
four rounds

This is exactly the same workout, the only factor that has been changed is the load in the front squat, both workouts will prove demanding to the individual performing them, these demands are relative to the individual and we scale the workouts according to their ability.

allabouthescaling miley

Development

Our youngest boy wonder, is continuing to develop well, he joined us the week after the CrossFit games qualifiers, so he's been training just over 4 months and continues to impress, he follows the diet, trains well and consistently, asks questions and listens to answers-and also got into Brighton uni so will continue to train as well! Well done on both counts.

Wednesday saw skill work on the cleans and Annie

"Annie"
50 double unders
50 situps
40 du
40 situps
then 30 30, 20 20, 10 10.

the Davie special

150 kettlebell swings
each time the kettlebell is put down, perform 10 burpees. No holding the baby.

Chit chat

Apologies for the lack of blogging over these last few days, tuesday morning saw the Burgener warm up, and actual development of load overhead is increasing.

Helen
run 400m
21 swings
12 pullups
x3

( A brief note about the workouts-apparently there are two new people reading the blog, taking the readership into double figures!-thus we'll talk about how "helen" a benchmark girl from hq works-we'll touch upon scalability in a minute-but of course if I blog that after this you'll read that first-Anyway
Helen starts with a 400 run, followed by 21 kettlebell swings, the swings performed with a straight arm and going fully overhead. Kettlebells are often only swung to mid chest-in CrossFit we choose to employ a full range of motion (rom) taking the kb overhead so that we can see the ear infront of the arm at its highest position. We swing over head simply because it is more work and employs more of the body to do so. Lastly we have 12 pullups-again scalable whether banded, jumping, jumping kipping or kipping or butterfly. This is all done 3 times, so total work is 1200m, 63 swings and 36 pullups, all done as quickly as possible.)

notverybrief miley.

A brief word on diet (shame about the annoying voice over)

Ohs.

Overhead squat
3,3,3,3,3.

Fry up.
15 wall ball
15 pressups
15 situps
run 100m
x 4

We're experimenting with our running, the morning saw baseline (run 500, 40 squats, 3o situps, 20 pressups, 10 pullups x3) and for the evening we devised a metcon that again had big physical movements in it, yet kept the monostructural aspect (the run) short and intense, it worked well.

Push jerk

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

The badly drawn diagram from the whiteboard was the depiction of how the spine loads under stress, and how we need to prepare the torso for these lifts, trying to ensure that we keep the ribcage down, by tensing the core, (really this would be thought of as the abs, but people tend to think of this region as just the six pack area, when in actual fact we're working deeper than just the surface, using the transverse abdominus to stabilise the region in our lift) The preparation of this area, whilst still aiming to get our head through the window, is crucial for sucessful lifting, and avoidance of excessive stress on the upper lumbar region.

wantstobeKStarwhenhegrowsup Miley

Linda

Also known as the "3 bars of death"
deadlift,
bench press,
squat clean.

The reps are 10,9,8,7,6,5,4,3,2,1.
thus you do ten of the first movement, moving to the second for ten then the third for ten, then onto nine etc.
Coach advises to "storm through for time", easier said than done certainly. HQ advises to do this as Rx'd with one and a half times bodyweight on the deadlift, three quarters of bodyweight for the cleans and bodyweight for the bench.
As with everything we do it's scalable workout, the boys (18 and 23) scaled as they needed to, especially on the bench press. (possibly they are weaker on the bench press because benching isn't the ultimate test of strength and fitness that so many consider it to be, Jason has a muscle up and James is pretty close-I do think benching has a purpose-it's useful it you're laying under a vehicle and you need to fix the axle-is it the ultmate test of strength and fitness?-I think not:)

Camp Pendleton

Camp Pendleton
15 swings
15 pressups
run 400m
amrap 20 mins.

This is a benchmark for us, but it was tweaked a little bit for the evening wod's as we focussed on squat cleans 3 reps, 5 sets and abrieviated CP down to just twelve minutes. The morning guys focussed on double unders (which are improving I might add) technique is just as important as strength.

I hope that my previous post from yesterday didn't come across as too grumpy-I just believe that programming is about quality-not quantity.
Nuff said.

A question or two.

Following yesterdays wod a question was raised.
What is three stroke Tabata?
Simply enough tabata using the same protocol of 20 seconds on 10 seconds off for 8 rounds of one movement, using three consecutive movements.
This limits the metcon aspect of the programming to only twelve minutes (actually 11.50)-more than sufficient for improved conditioning, especially regarding the deadlifts beforehand. CrossFit workouts which go on and on, on a regular basis, simply aren't CrossFit-more is not better-it lessens intensity and shows scant knowledge for how the training system works.

A broadjump is a horizontal jump with no run up, 4 feet wide for ladies, 6 feet wide for men.

Tabata....

Deadlifts
5x5

Tabata-3 stroke.
ring pulls
situps
broad jumps

 

5,7,9 for 12.

 

Push press
3,3,3,3,3

Met-con
5 pullups, 7 pressups, 9 squats run 140 with 20lb med ball, amrap 12 mins

Wet n dry

5 squat cleans
15 situps
1 ramp (140m)

Amrap 15 mins

Weight was scaled from 20lbs medicine balls to 95lbs for the squat cleans, it was baking hot here yesterday in the morning, becoming torrential rain in the evening, so subs (15 box jumps or 25 double unders)were placed for the runs as squat cleans and wet rubber floors do not mix well. Health and safety Miley.

Unpopular

5 deadlifts
10 burpees
2 ramps (280m)
x 5

Everybody whined like hell about this-I have scientific evidence that burpees prolong your lifespan.

Bodyweight gone bad

One minute of each of the following movements,
squat
pressup
situp
pullup
row-calouries

one minute rest
3 rounds

This follows the exact same time protocol of Fight Gone Bad, just substituting body weight movements. This workout is a good starting place for newer clients as it enforces the basic functional movement of the squat, and is totally scalable as well for those adapting to the intensity of our work.
The client pictured has come to use via Zeb Glover, who uses CF for the conditioning work at his dojo and also teaches Tony Blauer's Spear defence system. We're looking forward to working with Zeb and his guys in the future.

Hey Ladies!

The 6 pm saw a split wod.
Ladies in the back played catchup with Saturday's swings, situps and double unders.
Ladies in the front saw Death by Clean and Jerk-both hit 11 minutes.

Death by Clean and Jerk-with a running timer, first minute,1c+j-thats all, do it, stand around for a bit, second minute 2 c+j, again stand around a bit, but not quite so long, third minute, 3 c+j, a bit less standing around-this goes on for a long as you can fit the required movements into the minute-thus on the eleventh minute we needed 11 c+j.

Happy hour

Some people, come six o clock friday go down the pub, others train.

5 push press (go heavy)
5 pullups
run 400
Amrap 20 mins

Holiday Wod

20 kettlebell swings
20 situps
20 double unders
x5

Box jumps were subs for double unders if you're building your skill set, another arguable sub would be the tuck jump-although I would rather the skill set was lacking for a tuck jump.