Don't loose your head.

L.O.C
Make up a lift you missed if you missed the total last week, or alternatively look at power snatches, power cleans or push presses.

Annie.
descending in tens sets of 50 double unders and situps
ttb unanchored situps 7.04

LBBS*

Back squat
3,3,3,3,3.

5 overhead anyhow
7 lateral burpees
run 100m
x 5

*Low bar back squat.

Swings or T2B

Lift of choice-work on a weakness, if you feel all you have is weakness then you need to squat more.

F.O.M.Y.C.
in the first minute run 100 metres then for the remainder of the minute perform as many swings or toes to bar as possible, at the end of the minute run again until either 50,75 or 100 have been performed.

Friday

Squat therapy
Box, front, back, or overhead

Using fight gone bad protocol
pullup
pressup
wallball
situp
kettlebell swing
2 rounds

Back, front or box.

Squat-back front or box.
3,3,3,3,3.

3 muscle up
10 box jump
15 kettlebell swing
x3.

CrossFit Total

Apologies for not blogging for a couple of days, tuesday and wednesday saw people either playing catchup with The Chief or doing slightly longer bodyweight orientated workouts. Yesterday saw the CrossFit Total, a one rep max for the deadlift, shoulder press and back squat. these are then added together as a cumulative total, 3 attempts on the one rep max were allowed.

It's pretty important to not spend the day prior to these lifts cogitating on the outcome of what faces you. The majority of the time our athletes have no idea what awaits them at CFH (surprises are fun!) But for the total prior warning was given so rest days could be taken as necessary if so desired. For our newbies it was good practice and constructive, for our not so newbies it was heavy! Well done to all-very proud of you.

Goat day

"Train your weakness, live your strength".
What happens when we do the opposite of this? Only working what we favour because we feel we're better at it. If the doctine from the last Crossfit Games is "the unknown and the unknowable" how does it relate to our clients?
Some of our guys are great at some slower movements (squat and deadlift) but lack the speed and flexibility to get under the bar for our more dynamic actions, some are quick but lack co-ordination and are less strong. It's important that we spend time focussing on our bad stuff. I know it sucks but it needs to be done. P in our picture here has come from a triathalon background and is finding that the specialisation of these long slow distance events has left her with a few issues in her squatting. Post what's wrong with her squat to comments please.

Couplet

Establish 75% of one rep max back squat

5 back squat
run 100m
amrap 10.
Jo (just back from representing at Hybrid athletics) got 11 rounds at her own bodyweight.

Friday FOMYC

Squat of choice-front squat was popular

FOMYC
At the start of the minute run 100m, for remainder of minute as many burpees as possible until end of minute, then repeat run. Repeat until 50 burpees are done.

Running Bear

Run 280
1 deadlift
1 hang power clean
1 front squat
1 push press
1 back squat
x3
Run 280
repeat barbell sequence, adding either,2.5,5 or 10kg
Run 280
Again add same weight as previous
Run 280
ttb 8.38 starting at 50, moving to 60 then 70 for last round-Nice work
Karl Stone