Annie

S.P.E.A.R. Seminar

If you're thinking of booking in for the seminar on the 21st and haven't done so yet-get it done!-Zeb says the postal service is playing havoc with the registration forms so if you want to attend fill in a form at the box and give the money to myself to forward to Zeb.
Thanks
M

Nate

2 muscle ups
4 handstand pressups
8 Kettlebell swings
AMRAP 20 mins

Scaled as necessary but we're seeing progression towards full muscle up and increased depth of movement in our handstands.

5,7,9,4 12

Deadlift
3,3,3,3,3.

Amrap
5 pullups
7 pressups
9 wall ball

12 minutes

Karl pulls heavy!

One for Karl

Friday night's happy hour(s) borrowed heavily from the programming of Karl Steadman from CrossFit Manchester.

run 400
10 push press
20 pressups
30 wall ball
rest 2 minutes
three rounds

Thanks mate-looking forward to seeing you at the SPEAR seminar.

Where to start?

One of the things that can be initially missed when people look at CrossFit.com is how we scale our workouts to suit those who aren't as fit as they could be. Some people can be under the impression that they aren't fit enough to start doing what we do-all that we do is scalable, if you can walk and sit you are fit enough to start training.
All new clients start on the nursery slopes, learning movements, and getting accustomed to how we work and intensity in all its relative levels.

Mark's workout
5 Front squats
7 situps
run 140m
x 5

Mark comes from a rowing/traithalon background so as a result he is more conditioned than an individual who has done very little exercise but this workout can be further scaled to air squats (unweighted) and less situps (if at all) and shorter runs (or even walks). You don't need to be fit to start CrossFit but if you want to be it's the best way to do it.

One bar Linda

One bar Linda is a useful way of adapting the regular Linda into a group workout scenario. Linda would be (in the HQ prescribed weight form) 1 1/2 bodyweight deadlift, bodyweight bench press, 3/4 bodyweight clean, and is accordingly kit heavy-hence 3 bars of death. Our adaptation of this was
deadlift, hang power clean and push press, the weight for the entire series of movements based around the strength of the push press, yet still following the same decreasing rep range.

Educational

Lisbeth Darsh recently asked for educational photos showing the scaling of movements, here are three of my favourites showing how we scale the muscle up.

Going for Max

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

Push jerk
1,1,1,1,1.

A brief Nicole
3 rounds of as many pullups as possible, run 400m

As much as we insist on Mechanics, Consistency and then Intensity, we need to bring intensity to our movements in order to perfect movements such as the push jerk, the addition of "gusto" in these lifts is vital. How this is brought about depends on the individual and taking them to a level where they can deliver the movement-in Max's case, volume is key.

Big movements

7 power snatch
12 burpee to boxjump
x 5

Incoming!

We're very pleased to be hosting our 1st S.P.E.A.R, 1 day personal defence readiness course on Saturday 21st November 09.
This is the first S.P.E.A.R. PDR seminar held in a CrossFit Affiliate outside of the U.S.A.

The S.P.E.A.R. system is the only self-defence method that fully integrates the body's reflexive responses and instinctive survival mechanism, making it the easiest, most natural way to learn how to protect yourself.
It is non-invasive, physiologically wired program which will enhance your ability to deal with real world confrontations. The system focusses on extreme close quarter confrontations, and addresses the conversion of the startle-flinch moment, acting as a bridge to your own style or self defence sytem, working with your pre existing skillset or natural reactions.

Please look at the side bar for details of how to book, booking forms are also available here at CrossFit Hove.

Junkyard Lizzie

7 dips
7 hang squat cleans
x7

Choices

Run 5k or

Kelly
run 400m
30 wall ball
30 box jumps
x5

This was our first run in the new box, we did longer runs at the old site (which was flatter) although the incline wasn't horrendous it still makes things interesting (which is hard to believe about running-as it's generally anything but). As CrossFitters we do tend to abhore running-but if a run comes up it needs to be done-Jo and Emily run every weekend so were thusly excused-nice work on Kelly.

Ugly sister

Single thrusters
1,1,1,1,1,1,1.

in three minutes
run 400m
as many situps as possible
rest two minutes, three rounds

Warren has been with us just over a month, he has lost almost a stone in weight, and was struggling to do 5 situps. He got a single 70kg thruster and pulled 80+ situps in the metcon yesterday-he also gave Max (who weighs considerably less) a run for his money in the 400's-Awesome!!

New stuff

We had a meeting with Zeb Glover last week to organise the first Spear seminar at a CrossFit box outside of the USA. Click on the link to learn what exactly I'm talking about!


Blauer SPEAR sytem training SafeSpaceGym

T.h.l.a.l.

Row 250
21 sumo deadlift hi pull
15 pullups
Amrap 20 minutes

The sumo deadlift hi pull is viewed by some as the even uglier sister of the thruster, this is simply not the case-the movement is not performed with a rounded back, a yank and a groan. The clue to the movement is in its name Sumo (wide feet) DEADLIFT (duh) hi pull. Hamsting activation is key here people-get them working and you're good to go!

AMRAP

Emily, seen in the last photo, stretching (yes-whatever next!) has very kindly started a food blog listing Paleo Zone meals she has created-and I have to say I'm very impressed, it's meticulous, breaking down protein, carbohydrates and fat into relevant block proportions and giving advice on how to prepare and cook these meals. Awesome work Smith, thank you!

As many receipes as possible (AMRAP!)

Grace

30 clean and jerk

Saturday at 10 is our Olympic lifting session, although this doesn't mean that we don't train these movements during other sessions during the week-because we do!

muscle up practice.

Happy hour

5 front squats
10 double unders
30 situps
x5

Tabata handstands

Love this picture of Max.

Lucky Seven

7 push jerk
7 burpees
run 140
7 rounds

This was the first workout done by myself at CFH in late June before we opened-Jo summed it up very aptly when she described it as a sh*t sandwich. I always like to welcome feedback on our programming, many thanks.

Burgener warmup-by special request

Back to business

25 walking lunge steps
20 pullups
50 box jumps
20 double unders
25 ring dips
20 knee to elbows
30 kettlebell swings
30 sit ups
20 medicine ball cleans
25 back extensions
30 wall ball
no rope climbs-but I think it's something we need to look into.

Cash out

5 deadlifts
15 pressups
15 situps
amrap
10 mins

Roadtrip

Headed up early to CrossFit Manchester to see Karl and Rachael and their gang, great to catch up with them, not seen them since our opening back in July:
Wod
Row 430
10 push press (prescribed 55kg)
20 pullups
30 situps (should have been wall ball)

rest 2 minutes

3 rounds

This was subbed due to injuries from my new hobby.

Karl also very kindly worked on my cyclical pullup too

It now looks just like this.........;)

The Manchester Mile

From my friends in CrossFit Manchester

30 back squats
run 1 mile

The back squat should be bodyweight, we scaled as necessary-new boy Warren doing very well.

No Jazz hands!

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

10 Med ball cleans
10 pressups
100m run
amrap 10 minutes