10x10

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

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

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

"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

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

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

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

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

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

Kelly

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

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

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

L.O.C.

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

Choices

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

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

100

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

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.

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.

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.

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

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!)