Monday 28th February
Strength-Back Squat 3-3-3-3-3
Met-con -
"GIBBONS"
3 Rounds for time of:
13 Deadlifts (100/70)
19 Burpee Pull Ups
Run 400m
"The Couch Stretch" with Jami Tikkanen, CrossFit Journal preview video [wmv] [mov]
Training in cold weather - Bill Starr
Remember guys if you want to do Oly Lifting class on Saturdays you must book on, either by writing your name on the board or by letting Adam or Ollie know.
Paleo Challenge - As you are all probably well aware this is the final week of the Paleo Challenge. We are having a social this Saturday, where the winners will be announced. We will need all after pictures in by the end of the week. You can either take them yourselves and send them via email or have them taken at the box.
Sunday 27th February
Rest Day
Sunday Reading:
"Vitamin D" from CrossFit Nor'Easter (CT).
Women and leanness: The debate, and ugly truths
"Drinking Habits: A Map of World Alcohol
Consumption" from the Economist.
Saturday 26th February
"Sectional Saturday"
Choice of 3 Sectional Workouts
1) 5 Rounds:
Row 500m
7 Thrusters (60/40)
2) For max reps
5mins of: Row (cal)
4 mins of: Box Jumps (20")
3 mins of: Hang Power Snatch (35/20)
2 mins of: Wall Ball
1 min of: HSPU
3) 2 Rounds of:
Row 500m
15 OHS (42.5/30)
Row 500m
15 Toes to Bar
Friday 25th February
Thursday 24th February
Strength - Snatch Balance 1-1-1-1-1-1-1
Met-con:
3 Rounds for time of:
Row 500m
21 Burpees
Run 400m
Greg Glassman explains the format of this years Games (Free Download)
You know of the 10 Attributes of Fitness, but CrossFit West Santa Cruz (CA) wants to talk about Number Eleven.
Don't forget to book on to this Saturdays Olympic Lifting class!!
Wednesday 23rd February
"Eva"
Five Rounds for time of:
Run 800m
30 Kettlebell Swings (32/24)
30 Pull Ups
Compare to 25th October 2010
Who should and shouldnt try fasting?
"Universal Participation" of the 2011 CrossFit Open with Greg Glassman - video [wmv] [mov]
Tuesday 22nd February
Monday 21st February
"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 the 14th October 2010
The Aggression Questionaire - How angry are you?
Sunday 20th February
Rest Day
Sunday Reading:
"Do the Do: How Positive Thinking Leads to Positive Results" from IMG Academies
"Video Games: An Hour a Day is Key to Success in Life" from the Huffington Post.
Saturday 19th February
Choose either;
a) Complete as many rounds as poss in 10mins of:
Run 100m
10 Burpees
or
b) For time:
150 Double Unders
9 Deadlifts ((142.5)
100 Double Unders
6 Deadlifts
50 Double Unders
3 Deadlifts
1 min rest
then Max Ground to Overhead in 3 minutes (70kg)
Skechers Shape-ups blamed in hip-fracture lawsuit
Brian MacKenzie on Running Shoe Technology by CrossFit Again Faster - video [wmv] [mov]
Friday 18th February
Strength - Hang Power Snatch 7x1
Met-con:
AMRAP in 12 mins:
5 Hang Power Snatch (42.5/30)
10 Burpees
At last, an article in the media discussing the role of hormones on fat loss!!!
"Get Ready for the Open!" - video [wmv] [mov]
Thursday 17th February
3 Rounds for time of:
21 L-Pull Ups
4 Rope Climbs
The health benefits of intermittent fasting
The Home Gym with Keven Pauling, Peoria, Arizona - video [wmv] [mov]
Guys we are in the middle of trying to arrange a social for the end of the Paleo Challenge. Looking at Sat 5th March, will keep you updated on further details.
Wednesday 16th February
Strength - Overhead Squat 5x3
Met-con:
Complete as many rounds as possible in 3 minutes of:
3 Push Press (42.5/30)
6 Sumo Deadlift High Pull (42.5/30)
9 Press ups
Rest 1 minute, Repeat for 5 Rounds.
"Insight Into the 2011 CrossFit Games" with Greg Glassman - video [wmv] [mov]
Tuesday 15th February
Strength - Power Clean 7x1
Met-con -
"Nicole"
Complete as many reps as possible in 20 minutes of:
Run 400m
Max Pull Ups
Score is total number of Pull Ups in 20 minutes. Feet touching the floor terminates the set, and a 400m run penalty is incured.
Compare to 4th September 2010 and 2nd December 2009
"Dynamic-Effort Squat Day at Westside Barbell Part 2" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]
Monday 14th February
Complete as many rounds as possible in 20 minutes of:
Run 200m
9 Toes Through Rings
7 Front Squats (60/40)
5 Handstand Push Ups
Tony Blauer: Ripping the Elbow - video [wmv] [mov]
Nutrition message for athletes
Please note the 7am and 8am classes have been cancelled due to flooding in the gym. Should be back up and running for 12:30pm class and evening classes. We will keep you all informed.
Sunday 13th February
Saturday 12th February
"Wittman"
Seven rounds for time of:
15 Kettlebell Swings (24/16)
15 Power Cleans (42.5/30)
15 Box jumps, 24" box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Brandon Pastorek and Krista Colson on today's WOD - video [wmv] [mov]
Michelle Kinney on today's WOD - video [wmv] [mov
Friday 11th February
a) Deadlift 3-3-3-3-3
b) 10 Rounds of:
10 Pull Ups
10 Ring Dips
Thursday 10th February
"Nancy"
Five Rounds for time of:
Run 400m
15 Overhead Squats (42.5/30)
Compare to 15th April 2010
The Characteristics of Hunter Gatherer Fitness
"Therapy, Westside Style" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Wednesday 9th February
Five Rounds for Max Reps of:
Handstand Push Ups
Pull Ups
Rest as needed between sets.
Intermittent fasting and stubborn body fat
"Mikko Salo: Coming to America Parts 4-5", CrossFit Journal preview video [wmv] [mov]
This Sunday we are having a road trip to Dragon CrossFit in Cardiff for a day of coaching and team workouts. Several people have shown an interest, and we realise its short notice, but if you are up for it please let a trainer know.
Tuesday 8th February
Strength - Front Squat 5x3
Met-con -
"Karen"
for time:
150 Wall Ball (10/6)
I guess there really is something to this eating real food thing
Row Corrections Part 1: Greg Hammond, Concept II, CrossFit Journal Preview - video [wmv] [mov]
Anthony Bainbridge at CrossFit Fredericton (Canada) deadlifts 279kg (at a bodyweight of 76kg): Video.
Monday 7th February
Four Rounds for time of:
Run 800m
15 Deadlifts (70/50)
12 Hang Power Cleans
9 Push Jerk
SEALFIT Part 4", CrossFit Journal preview video [wmv] [mov]
Sunday 6th February
Rest Day
Sunday Reading:
It's Not You. Actually, It IS You" from Operator CrossFit (FL).
"What Is Facebook, Really?" from the Harvard Business Review
Saturday 5th February
"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.
Compare to 7th August 2010
How does your diet compare to the average Americans?
Flinch and Self Consciousness with Tony Blauer, a CrossFit Journal preview video [wmv] [mov]
Friday 4th February
Strength - Split Jerk 1-1-1-1-1
Met-con -
12 Deadlifts (120/70)
30 Wall Ball
9 Deadlifts
25 Wall Ball
6 Deadlifts
20 Wall Ball
3 Deadlifts
15 Wall Ball
PLEASE NOTE THE OLYMPIC LIFTING CLASS IS NOW BACK ON TOMORROW MORNING!!!! PLEASE TXT ADAM OR OLLIE TO CONFIRM PLACE
Do artificial sweetners cause an Insulin Spike
"Be Your Own Bodyguard" with Tony Blauer - video [wmv] [mov]
Thursday 3rd February
"Murph"
Run 1 mile
100 Pull Ups
200 Press Ups
300 Squats
Run 1 mile
Partition reps as needed. If you have a weighted vest, wear it.
Compare to 9th August 2010
"CrossFit Kids: Exercise and Brain Function" with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov]
Wednesday 2nd February
a) Max Double Unders in 5 minutes
b) For time:
30-20-10 reps of:
Ring Dips
Pull Ups
Press ups
Please note there is no Olympic lifting class at 9am this Saturday
The keys to upper body injury prevention and sytrength
"Sticking Points Part 2" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
Tuesday 1st February
Five rounds for time of:
9 Hang Squat Cleans (70/50)
3 Legless Rope Climbs
Who ever said lifitng heavy ain't cardio?
"Perfume Analogy", CrossFit Nutrition Certification Seminar - video [wmv] [mov]
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