A - 5 sets of 5 reps of squat therapy. B - Spend 20mins trying to establish a new 5RM back squat.
C - 'Dumbbell Grace' 30 Clean and Jerks for time (45lbs/35lbs dumbbells)
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CrossFit WOD
Great work on tonights WOD guys! You all went to some pretty dark places but you all managed to push through and get the work done! Now onto tomorrow's WOD: A - 2 Rounds for time: 60 Double Unders 30 Toes To Bar 10 Deadlifts (140kg/90kg)
B - 50 Hip extensions for form.
Can your Mum Deadlift 115kg!
Remember it's a throwdown tomorrow so don't turn up at 11 expecting a class. You're all welcome to join in, it's just a little friendly competition! Schedule is as follows: 8:30am – Gym opens 9:00am – Registration 10:00am – WOD 1 12:00pm – WOD 2 2:00pm – WOD 3 4:00pm – Finish (This is a rough schedule so I wouldn’t rely on it much)
Woody the legend is going to be doing 15min massages for £5 on Saturday from 1130. There will be a whiteboard outside with time slots on. She's awesome guys and will sort you out with any aches and pains you might have. Now . . . . Partner carnage time!
Partner Morrison (with a twist): 50-40-30-20-10 Wall ball shots (20lbs/14lbs) Box Jumps (24"/20") kettle bell swings (24kg/16kg)
You find out what the twist is tomorrow.
Post WOD Nutrition. What you eat after a WOD is vital to make sure that what you just did in the box Isn't wasted. You need to make sure you give the body all it needs to recover from a workout, so what should you be eating?
Protein: Proteins are the building blocks of the body. Eating protein post WOD will repair the damage just caused, build muscle mass (this is a good thing it makes you fitter, stronger, leaner) and prevent injury. What are the best protein sources in food? Mainly meat, fish and eggs (if you're a vegetarian stop being a vegetarian). It couldnt be any easier, eat any kind of meat you like just stay away from processed meats like pre cooked chicken, things like dairy and legumes these aren't good protein sources and arguably you shouldn't be eating them at all.
Carbohydrate: Carbs are one of the energy sources used in the body. Eating the correct carbs post workout will replenish lost energy stores and increase protein absorption. Eating the wrong carbs however can be detrimental to your health, so whats bad and whats good? if its not a fruit or a vegetable don't eat it. Anything thats been through a process is likely to be bad for you esspecially pre packaged, pre made food and of course confectionery, for example that healthy cereal you're eating isn't healthy. (Check the sugar content on the back of pack)
How much should I be eating: concentrate on what you're eating and not on how much, it is pretty impossable to over eat wholefoods especially post workout. Listen to your body and eat until you're full. If you go home after doing Fran and just eat a yougut (you know who you are) expect to wake up the next day feeling like you've been hit by a truck, eat lots just make sure its not crap! An example of something I would eat: a large steak, half an avocado and a sweet potato.
Supplements: These are great to aid your training and supplement (not replace) your diet. Many athletes including myself take supplements. Protein shakes for example make it easy to get the nutrients you need post WOD. check out Gainz Sport Nutrition (http://www.gainzsportsnutrition.co.uk/) on Cathays Terrace. Run by one of our coaches Nic he offers great advice on supplements and food and will sort you out with a good price.
Now the WOD!
A - Within 15 mins establish a 1RM power clean.
B - Power clean efficiency 2 sets of 3 reps @85% of 1RM 2 sets of 6 reps @75% of 1RM 2 sets of 9 reps @65% of 1RM 2 sets of 12 reps @55% of 1RM 2 sets of 15 reps @50% of 1RM
These must be touch and go and unbroken, concentrate on smooth clean movement. Rest as needed in between sets.
Don't be that guy! 1. The Cherry Picker - The coaches program workouts for your benefit, cherry picking them will only hinder your progress. Whatever the WOD is suck it up and get on with it!
2. The Rep Dodger - This speaks for itself really. If you get caught doing this (and trust me people notice) you just look like a dick!
3. The Bare Minimum Guy - It's not enough to just turn up and coast through things. You've got to push your boundaries and constantly strive for improvement. Give everything 110%, get that extra rep, add that extra kilo. You get out what you put in!
4. The Know It All - listen to your coach he's there to help. He's always right even when he's wrong and he's never wrong.
5. The Elitist - Be proud of your achievement but stay humble and modest. Remember leave your Ego at the door!
WOD.
A - Warm up and spend a solid 10 mins on squat therapy.
B - 3 x 20 double kettlebell front rack walking lunge (you chose load but make sure to push yourselves)
B - For time: 10-9-8-7-6-5-4-3-2-1 Front squat (60/40) Pull up STOH (60/40)
Remember guys we have our New Year Throwdown this Saturday here's some info:THROWDOWN INFO!!
So its all kicking of this Saturday at 9:00am (make sure you're not late the gym will be open from 8:30am) its free to enter but unfortunately there will be no food provided so be sure to bring your own.
There will be a total of three workouts which will be announced on the day but you may expect certain movements like: Crossfit movements.
Schedule is as follows: 8:30am - Gym opens 9:00am - Registration 10:00am - WOD 1 12:00pm - WOD 2 2:00pm - WOD 3 4:00pm - Finish (This is a rough schedule so I wouldn't rely on it much)
Don't miss out its going to be awesome!!
WOD.
A: Hang Squat Snatch 1-1-1-1-1-1-1
B: 'Isabel' 30 snatches for time (60kg/40kg)
Warm up.Half flight simulator: 5-10-15-20-25-30-35-40-45-50 of unbroken double unders. If you are not proficient at double unders spend the time practicing them ! (Not standing around talking)
WOD 6 rounds for time: 400m run 25 Burpees
Good luck!
Complete each couplet for time and rest 5mins between each one: 15-12-9 Power snatch (40/30) Box over jumps (24/20)
15-12-9 Overhead squats (40/30) Toes to bar
15-12-9 Thruster (40/30) Burpee
Make sure you hit each one hard trying to complete everything unbroken, this is a sprint!!
Good job today guys, great turn out even though it was wet and cold. Tomorrow we hit a classic CrossFit couplet! Enjoy!
For max reps:
1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks
Dudes: 60kg Babes: 40kg
Good job with Mary today guys! Something a little different for you tomorrow. Enjoy!
A: Every minute on the minute for 10 minutes: 3 box jumps (40inch/30inch)
B: Every minute on the minute for 15 minutes: 1st min - 100m farmer carry (24kb/16kb) 2nd min - 100m wall ball carry (20lb/14lb) 3rd min - 100m sprint
#BradFit 80% of the time it works every time. Enjoy!
'Mary'
20min Amrap: 5 handstand push ups 10 pistols 15 pull ups
Enjoy! A: Within 15mins establish a 1RM Front Squat
B: 5 rounds each for time: 7 Bar Hop Burpees 7 Fronts Squats (70% of A)
Rest 3mins between rounds.
Partner wod. 10-9-8-7-6-5-4-3-2-1 power cleans (70/45) 50-45-40-35-30-25-20-15-10-5 double unders
person 1 completes 10 power cleans the other 50 double unders, you then swap and person 1 then completes 50 double unders and the other completes the 10 power cleans.
Run each for time200m 2min rest 400m 3mins rest 800m 4mins rest 1200m 5mins rest 1600m
Welcome to BradWeek!! Now, although Brad has received full training on updating the blog himself he is extremely busy scouring the Internet right now searching for the best solution to the below serious question that one of our members has posted on a social network. Thank you Brad for your relentless devotion to helping and supporting our members with their needs.
FIGHT GONE BAD
Three rounds of:
Wall Balls (10kg/7kg) (1 min for max reps) Sumo Deadlift High Pull (35kg/25kg) (1 min for max reps) Box Jumps, 20″ box (1 min for max reps) Push Press (35kg/25kg) (1 min for max reps) Row (1 min for max calories) Rest 1 min
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments...
For time in pairs:800m run together (holding hands optional) 42 power snatch 50/35 42 toes to bar 400m run together 30 power snatch 30 toes to bar 200m run 18 power snatch 18 toes to bar.
'Angie'For Time: 100 pull ups 100 push ups 100 sit ups 100 squats
A: 20min to establish a 1RM back squat B: 9-7-5 Power Clean Front Squat STOH (80/50)
A:For time: Row 1000m 2min rest 3 rounds for time * 25 Kettlebell swings (24/16) 25 Burpees 2mins rest Row 1000m
B: 3 rounds of glute activation : 10 Reverse hypers on a box ** 20 Box step ups with kettle bells 30 Lunges with kettle bells
*GO HAM!! ** http://youti9tU7_w7rvw