Friday

The earlies
7 deadlift
15 situp
run 200
x7

ten am
Birthday wod for Neil
38 of
Sumodeadlift hi pull
wallball
burpess
kettlebell swings
walking lunges (with med ball overhead)

Happy hours
tabata of
squat cleans
toes through rings
burpees
boxjumps.

Snatches.

L.o.C.

5 dumbell snatches per arm
5 burpees
100m run
x 5

Tuesday

Deadlift or work on the power clean (watch those knees!) then
5 power cleans
10 burpees
35 double unders
x5

Thanks go to Karl (and also to Mads) for the inspiration for this wod.

Pc + B

Power clean
3,3,3,3,3.

5 power cleans
10 burpees (or wallball) amrap 12

From Pori

Push press
5,5,5,5,5.

21-15-9
sumo deadlift hi pull
lateral burpees

test your vestibular system.

Thanks to Juha and Mikko for the 21-15-9.

Friday

Split snatch tech and lifts

metcon
5 muscle snatch
10 burpees
run 50m
amrap 9 minutes.

Dirty thirty

30 box jumps
30 jumping pullups
30 kettlebell swings
30 walking lunges
30 knees to elbows
30 push press
30 wall ball
30 burpees
30 double unders.

Vegas,baby.

Run 200m
roll the pair of dice for number of burpees required
10 hang muscle snatches
Amrap 12.

25x6=150

Run 400
25 burpees
x 6

With some of our work it's best not to look at the big picture, take it round by round. The workout is a task, it needs to be chipped away, metre by metre, burpee by burpee.
The first two rounds are worst if you let it loom ahead, then round three comes around, and you're half way, then four appears out of the fog of the burpees, after that there's only fifty burpees, you can do fifty burpees's.

Lessons learned

Saturday's Olympic lifting class focussed on the snatch balance. The movement requires the individual to drive themselves under the bar so that at the base of the movement we are in the overhead squat position. It's imperative that the bar is not push pressed from the back of the shoulders and that it should remain virtually static, as we rapidly pull ourselves beneath the bar. Push pressing was rewarded with burpees for the lifting partner.

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.

Double Tap.

Lift

5 minutes of Cindy (5 pullups, 10 pressups, 15 squats amrap)
rest 3 minutes
5 minutes amrap of
5 wall ball
7 burpee
9 boxjump.
fin.

Friday

We're a little out of sync here as to what we've been programming. Thursday saw L.o.C. and Deadhang pullup Nicole and variations upon this.
We were at the FKUK and Crossfit Reading Strength and Power invitational on Saturday so Fridays classes were devoted to the Clean and progressions to improve this.

Metcons
5 cleans
5 dips
x5

5 cleans
10 burpees
x5

Benchin' & Burpees

5 of 3 of banded bench press, the bands allow for different resistance to be "experienced" during the lift

F.O.M.Y.C.
first minute run 100m then do as many burpees as possible until the top of the minute, then run again, complete 50 burpees. Max did this in 4 minutes, thanks to RWR for naming it.

workload

75 kettlebell swings
70 burpees
run 1 mile

The first two elements could be combined, breaking up the swings and burpees as desired-the run had to be done after in one hit regardless.

5,7,9 for 12

5 sumo deadlift hi pulls
7 burpees
9 box jumps
amrap 12 minutes

Another of our guys got his muscle up today-congratulations to Jamie.

There's been much discussion at the box on our goals for the next three months and the rest of the year. What we want to achieve, whether it's greater skill at the olympic lifts, faster benchmark wods, muscle ups and consecutive muscle ups, cleaner diets, better nutrition knowledge or simply double unders.
These are all things we need to think about-goals are important, as is having the right attitude and belief that these goals are very achievable.

Thanks to everybody for their hard work and dedication to what we do and their belief in CrossFit, especially thanking those who moved with us from CrossFit West Sussex to CrossFit Hove, your loyalty and support is very much appreciated.

Merry Christmas
Much Love
Miles and Christine
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