WOD - Friday 18th September

Tomorrow we take on a well known CrossFit workout, but with a Partner Twist.

Partner Fight Gone Bad!

3 Rounds of:

• Wall Balls (20lbs/14lbs)
• SDHP (35kg/25kg)
• Box Jumps 20"
• Push Press (35kg/25kg)
• Row (Calories)

Each partner alternates a minute on each station, one minute on and one minute off. As a pair you will accumulate as many reps as possible over the five stations for a total of 3 rounds.

You will forego the usual minutes rest at the end of the round since you will be resting every other minute anyway.  The workout will therefore last 10 minutes a round and 30 minutes in total.

Here's a picture of Camille Overhead squatting....... Just because its Friday.

WOD - Thursday 17th September

Good work to all those that PB'd their Snatch today. Sam, Cheryl, Carly, Rosie, Bryony..... and those were just the ones I saw, I'm sure there were many more!  Great to see gang.

12-9-6

Muscle Ups*

Deadlifts (120/80)

*Everytime you drop off the rings then perform 3 penalty deadlifts before carrying on the remainder of the muscle ups.

WOD - Wednesday 16th September

Tomorrow we focus on the most technical lift of them all.  The Snatch.  There is good reason why we spend so much time working on this lift in CrossFit.  Performed correctly, the Snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength.

The Snatch is one of the most explosive and Athletic movements in all of Sport.  Master it and you will be better at almost everything else in your life. 

Part A) Snatch Balance - 15 minutes

Work snatch balance technique primarily with the PVC pipe, but if you feel confident then try to progress to the bar bell and then to adding some weight onto the bar.

Part B) Establish a 1 Rep Max Snatch - 30 minutes

WOD - Tuesday 15th September

Loved the Monday Morning Crew, completely undeterred by the well timed downpour which coincided with the 2nd run.  I was also part of the evening class and can confirm that it was so much fun!  The intention for the workout was to make you hang onto the bar and squeeze out a few more reps, and you all embraced it, the threat of another 400m was clearly a good incentive!  Nice work.

I'm still coming to terms with the new blog layout but rest assured I'll be trying to make use of all the fancy multimedia functions in due course.

Tomorrow we take on a couple of short and spicy AMRAPS.  There is no real reason to break any of the movements here or at least to stop moving.  Enjoy!

7 Minute AMRAP

5 Pull Ups

10 Press Ups

15 Air Squats

Rest Exactly 2 minutes

7 Minute AMRAP

10 KBS (24/16) 

30 Double Unders 

WOD - Monday 14th September

Welcome to a new week full of opportunity.

Before we talk about the WOD, there is something more important that I want to take a moment to highlight. One of our very newest members Ellen Downey over the last year has been on quite a journey. Working with Franco, and through her sheer determination and persistence has now managed to cure herself of Type 2 Diabetes.

This is an amazing example of what is possible when you take control of your destiny like Ellen has, proving that if you truly want something, then just go out and get it.

I don’t know Ellen that well, but I can imagine how she must have felt the first time she came to our box, approaching the front door to the distant sound of barbells being thrown around, loud music and shirtless people everywhere…… It would have been so easy for her to give up, to convince herself that this wasn’t for her, but she didn’t and is now reaping the rewards.

It really is true that all the good stuff happens way outside your comfort zone.

Ellen recently completed the August On Ramp and as soon as a minor injury has cleared up will be back in to the WOD classes. Please keep an eye out for her and give this remarkable woman a high five when you see her.

WOD – Monday 14th September

Within a 20 minute time cap

Perform 50 ‘Touch and Go’ Clean & Jerks (60kg/40kg)*
*Every time you drop the bar run 400m