Tuesday 31st August
CrossFit Bath Opening Night!!
Remember guys our NEW address can be found under the contact us tab. Look forward to seeing you all for our opening night.
Workout - See Whiteboard.
Monday 30th August
Bank Holiday Bonus Rest Day
"The Morning After: Part 2" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]
"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]
Sunday 29th August
Rest Day
Sunday Reading:
Does music make you exercise harder?
I really want to eat paleo but...
Foam rolling part 1, part 2 (probably the most important video we have ever posted)
Saturday 28th August
Strength - Find 1 rep max : Shoulder to Overhead
WOD -
As many rounds as possible in 12 minutes of:
5 Shoulder to Overhead (70/50)
7 Press Ups
Row 250m
Interview with Tommy Hackenbruck from day 3 of the 2010 CrossFit Games by CrossFit Again Faster - video [wmv] [mov]
Friday 27th August
Run 800m, Rest 3 Minutes
Run 600m, Rest 2 Minutes
Run 400m, Rest 1 minute
Sprint 150m.
Record times for each individual run. Dedicate at least 20 Mins to stretching and Myofascial release after.
"The Morning After: Part 1" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]
Thursday 26th August
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (60/40)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
"The Chief", CrossFit San Diego - video [wmv] [mov]
Wednesday 25th August
30-25-20-15-10 reps of:
Burpees
Wall Ball
Knees to Elbows
WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]
Tuesday 24th August
Barbell Bear Complex
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Last call for standing order ammendments. If you need to start or ammend a standing order for September please have it in by tonight please!
Monday 23rd August
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10kg, 10 ft target
Sumo deadlift high-pull, 35kg
Box Jump, 20" box
Push-press, 35kg
Row (Calories)
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.
Compare to 16-6-10
Sunday 22nd August
Saturday 21st August
"Helen"
3 Rounds for time of:
Run 400m
21 Swings (24/16)
12 Pull Ups
Or
3 Rounds of:
Row 500m
21 OH Squats (40/30)
12 Ring Dips
PLEASE CHECK HOMEPAGE FOR DETAILS ON MEMBERSHIPS!!
"The Female Elite" with Caity Matter, Heather Bergeron and Lindsey Smith - video [wmv] [mov]
Friday 20th August
1 Minute for max reps of:
Pull-ups
Press ups
Sit ups
Squats
Double Unders
Rest 1 minute, Repeat for 3 rounds.
Greg Amundson Thruster/Swim WOD - video [wmv] [mov]
Thursday 19th August
Six Rounds of:
10 Kettlebell Swings (24/16)
Sprint 100m Hill
Rest as needed between sets. Record times for individual sets.
Benching with Mikko Salo - video [wmv] [mov]
Wednesday 18th August
Strength - Deadlift 3-3-3-3-3
Met-Con -
Five Rounds for time of:
5 Deadlifts (120/90)
10 Burpees
CrossFit 801 does mainsite WOD - video [wmv] [mov]
Tuesday 17th August
Push Jerk 3-3-3-3-3
WOD -
"Death by Clean and Jerk"
On the 1st minute do one C&J, do 2 in the 2nd minute, 3 in the 3rd etc until you can no longer stay within the minute time frame. men use 60kg, Women use 40kg.
Article - Top 10 Nutritional and Dietary Mistakes People Make
Monday 16th August
Strength - Back Squat 3-3-3-3-3
Met-Con -
AMRAP in 8 Minutes of:
10 Hang Power Snatches (40/30)
20 Air Squats
"Behind the Games: Part 3" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]
Sunday 15th August
Rest Day
Rest day reading;
Saturday 14th August
"Coe"
Ten rounds for time of:
10 Thrusters (42.5/30)
10 Ring push-ups
Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs),
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Friday 13th August
4 Rounds :
Run 400m
Max Reps Shoulder to Overhead
Men can use either 40/60kg. Women can use either 20/30kg. Record individual times per runs and total reps Overhead. Rest as needed between rounds.
"Annie" Demo with Dave Castro with GHD sit-ups - video [wmv] [mov]
Thursday 12th August
Team Workout
WOD Demo with Chris Spealler, Pat Sherwood, Miranda Oldroyd and Tyson Oldroyd - video [wmv] [mov]
Wednesday 11th August
For time:
30 Handstand Push Ups
40 Pull-Ups
50 Swings (24/16)
60 Sit ups
70 Burpees
"A Natural Self-Defense Tool Box" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]
Please read the 2 articles posted on home page today - really good reads
Tuesday 10th August
Strength - Overhead Squat 3-3-3-3-3
Met-con -
"SQT"
Three rounds for time of:
40kg Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, James Hobart 3:48
Monday 9th August
"Murph"
Run 1 mile
100 Pull-ups
200 Press Ups
300 Squats
Run 1 mile
Partition pull ups, press ups and squats however you decide, just complete the reps before heading out for last run. If you have a weight vest - Wear it!
"On the Mic with Rob" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Sunday 8th August
Rest Day
Austin Malleolo completes the CrossFit/USAW Open Triplet - video [wmv] [mov] and completes "King Kong" in 3:48 - video [wmv] [mov]
Saturday 7th August
"Air Force WOD"
20 Thrusters
20 SDHP
20 Overhead Squats
20 Push Press
20 Front Squats
Men use a 40kg bar, women use a 30kg bar. On the top of every minute perform 4 burpees then carry on. If mid rep at the minute, finish the rep then move onto burpees.
Tony Blauer explains the S.P.E.A.R. System - video [wmv] [mov]
Friday 6th August
"Angie"
100 Pull-ups
100 Press ups
100 Sit ups
100 Squats
Guys please dont forget if you want to order a t-shirt, your order and payment needs to be in by Wednesday 11th August!!
Check out the homepage for info on the affiliate cup competetion at CrossFit Velocity!!!
Thursday 5th August
Five Rounds for time:
25 Overhead Walking Lunges (20kg/10kg plate)
25 Burpees
25 Kettlebell Swings
The final heats of Individual Event 5, Clean/HSPU, at the 2010
CrossFit Games:
Womens Heat 3 - video [wmv]
[mov]
Mens Heat
3 - video [wmv] [mov]
Wednesday 4th August
Deadlift 1-1-1-1-1-1-1
Dave Lipson "Isabel" - video [wmv] [mov]
Check out Homepage for info on T-Shirts!
Tuesday 3rd August
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.
Compare to 12-7-10
"Iceland Annie at the 2010 Games" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]
Monday 2nd August
15 Single Arm KB Thrusters (R) 24/16
15 Single Arm KB Thrusters (L)
25 Double Unders
10 Single Arm KB Thrusters (R)
10 Single Arm KB Thrusters (L)
50 Double Unders
5 Single Arm KB Thrusters (R)
5 Single Arm KB Thrusters (L)
75 Double Unders
The 2010 CrossFit Games "Six Times" commercial by CrossFit Again Faster - video [wmv] [mov]
Sunday 1st August
Rest Day
The 2010 CrossFit Games "What is CrossFit?" full commercial by CrossFit by Overload - video [wmv] [mov]
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