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.

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.

A touch of Kelly

Deadlift
5,5,5,5,5

run 300
15 wallball
15 box jumps
x5

400,25,25.

Lift of choice (lean towards the deadlift)

run 400
25 situps
25 back extensions
x4.

One Bar Linda

deadlift, powerclean, push jerk
10,9,8,7,6,5,4,3,2,1 of each movement-storm through for time.

BOTW

Deadlift
3,3,3,3,3.

"Jackie"
row 1000m
50 thrusters
30 pullups

Fizzer

Deadlift
3,3,3.

Fizzer
run 400
10,9,8,7,6,5,4,3,2,1 of
pullups
pressups
situps
squats
run 400.

Thanks to Ashley Graham of CrossFit Carlisle for the inspiration.

Botw

Benchmark of the week
"Diane"
21-15-9
Deadlifts
Handstand pressups.

Tuesday

L.o.C.
Train a lift you need to work on, create balance, if you squat more than you deadlift, you deadlift, if you need to work on the press, pp or pj, this should be addressed. If your overhead squat is challenging, challenge it.

A brief Nicole
as many pullups as possible, then run 200-amrap 10.
My apologies to the 5pm class and their impromptu outside wod (20 swings, 100m waiters walk x 5 in case you're wondering)

jeff martin

Deadlift
5x5

FU Jeff Martin.
This workout was originally a birthday Wod for Jeff Martin (CrossFit Brand X-co creator of the Kids programme, and general hero of mine) The Wod was 51 thrusters at 50 kilo's, the forfeit being that if the bar goes to the floor, a round of Cindy is performed-for the first time, if it goes down again, two rounds and so on.
We niced this up a little-25 thrusters, if it hits the deck, 3 pullups, 5 pressups, 7 squats-still proved "interesting".

Happy hours

Deadlift
5x5

Death by either:
pullup
dip
wall ball

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able.

Missing pieces

Apologies for the lack of blogging last week, missing workouts were as follows
7 ring dips
7 power cleans
x10
3 handstand pressups
7 deadlifts
50 double unders amrap for 12

We shifted the oly class back to friday, and studied the snatch then introduced
a (hopefully) sub 5 minute.
5 overhead squat or muscle snatch
5 pressups
5 wall ball
x5

The class was shifted back a day as I attended a mobilty workshop taught by Jami Tikkanen of Thames CrossFit, much pain ensued!

End of revision week

Thanks to all for their help with revision week :)

Revision week day 4

Push jerk or deadlift
3,3,3,3,3.

Mini McGhee
5 deadlifts
7 pressups
9 boxjumps
x10

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.

"Christine"

Christine
row 500
12 bw deadlifts
21 box jumps
x 3

TKBOBL

two kettlebell one bar Linda.
suitcase deadlift
hang power clean
overhead anyhow.
10,9,8,7,6,5,4,3,2,1.

10's

hi rep dead for twenty-see previous post.
10 pullups
10 pressups
10 situps
10 squats
100m
amrap for 20 or scaled accordingly.

other stuff

early afternoon
hi rep deadlift, find 80% of your one rep max, warm up with your five rep max.
2 sand bag cleans @50kg
6 24 in box jump
run 40m
amrap 10.