Monday 31st January
Strength-Back Squat 3-3-3-3-3
Met-con:
You will have five movements, each of which are prescribed a point value per rep. You will choose one movement to do for 5:00, then another to do for 4:00, another for 3:00, another for 2:00 and the final for 1:00. There is no rest between movements. As soon as the first 5 minutes are over, you move immediately into your next movement.
The movements (and the point value of each rep):
Kettlebell Swing 24/16 (1pt)
Wall Ball (2pts)
Sumo Deadlift High Pull 40/30 (3pts)
Burpees (4pts)
Muscle Up (scale to 3 Pull Ups + 5 Press ups) (5pts)
"Mikko Salo: Coming to America Part 3", CrossFit Journal preview video [wmv] [mov]
The spiral of successful habits
Sunday 30th January
Rest Day
Sunday Reading:
"No Rep Yourself" from CrossFit Fenway (MA).
Full-service gyms feel a bit flabby
Saturday 29th January
"Holbrook"
Ten rounds, each for time of:
5 Thrusters (52.5/35)
10 Pull-ups
100 meter Sprint
Rest 1 minute
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Friday 28th January
"Alternative Total"
Find 1 rep max:
Overhead Squat
Bench Press
Power Clean
Compare to 29th July 2010
"High Hang Snatch:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]
"The Case For Mobility" from CrossFit Firestorm (MA).
Thursday 27th January
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 L-Pull Ups
15 Walking Lunge Steps
Max 25lb Weighted Pull-ups" with Dave Castro, Dave Lipson, Mikko Salo, Juha Kangasniemi and Christy Phillips - video [wmv] [mov]
Wednesday 26th January
Five Rounds, each for time:
Run 800m
Rest 3 minutes
Read this review on CrossFit from Slate Magazine then watch Youtube video in results page for reply.
Slate Magazine reviews CrossFit
"The Home Gym With Pat Sherwood", CrossFit Journal preview video [wmv] [mov]
Tuesday 25th January
Skill Work/Free Training - Practice Kipping Pull ups, Muscle ups or Strength Programme.
Met-con :
"Jackie"
Row 1000m
50 Thrusters (20kg)
30 Pull Ups
Compare to 1st March 2010
Mikko Salo on today's WOD - video [wmv] [mov]
Monday 24th January
a) In a 12 minute time frame establish a 1 rep max Clean and Jerk
b) Complete as many rounds as possible in 12 minutes of:
Run 200m
10 Goblet Squats (24/16)
10 Clapping Press Ups
Add together weight in Kilos from part A and total reps from part B for combined total. eg, 100 (kg) + 120 (reps) = 220
Do you have the The warrior gene?
"Finding the Fittest" with Greg Glassman - video [wmv] [mov]
Sunday 23rd January
Rest Day
Sunday Reading:
Skillet butternut squash and greens
"Lifting Weights: Easier Than Jail" by Dana from Derby City CrossFit (KY).
Saturday 22nd January
a) For time:
30 Wall Ball
30 Ground to Overhead (42.5/30)
30 Swings (32/24)
30 Overhead Squats (42.5/30)
30 Burpees
30 Cleans (42.5/30)
or
b) On the minute, every minute complete 3 Clean and Jerk (60/40), the for rest of minute row as far as you can. Complete this cycle untill you reach 2000m
"Back Squat Geometry", Mark Rippetoe, November CrossFit Journal Preview - video [wmv] [mov]
Friday 21st January
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds
Compare to Monday 20th December
Another reminder Paleo Monday needs to be in by latest next Wednesday.
Thursday 20th January
Strength-Back Squat 5-5-5-5-5
Met-con:
"Helen"
Three rounds for time of:
Run 400m
21 KB Swings (24/16)
12 Pull Ups
Compare to 18th October 2010
Tickets now on Sale for Johnny Pain Seminar
"Mikko Salo: Coming to America Part 2", CrossFit Journal preview video [wmv] [mov]
Wednesday 19th January
Complete as many rounds as possible in 20 mins of:
15 Double Unders
15 Burpees
15 Box Jumps (20")
2 Rope Climbs
"Rope Climb Advice" with Rebecca Voigt - video [wmv] [mov]
Guys everyone who is doing the Paleo challenge, we need your pictures and money before next week! Either take them yourselves and email them or get it done at the box. All money needs to be in by next Wednesday.
There is also handouts now in the office at the gym on the Paleo lecture for you to take away.
Tuesday 18th January
Skill - Muscle up tekkers
WOD - For time:
Run 400m
30 OH Walking Lunges (20/10)
21 Pull ups
Run 400m
30 OH Walking Lunges
18 Pull Ups
Run 400m
30 OH Walking Lunges
15 Pull Ups
Run 400m
30 OH Walking Lunges
12 Pull Ups
Run 400m
30 OH Walking Lunges
9 Pull Ups
10 ways you make sure you fail to hit your goals
"What About Abs?" CrossFit Certification Seminar - video [wmv][mov]
Monday 17th January
Strength - Press 5 x 3
Met-con :
AMRAP in 5mins:
10 KB Swings (32/24)
10 Box Jumps (24")
Rest 2 Mins
AMRAP in 5mins:
10 Thrusters (30/25)
10 Sumo Deadlift High Pull (30/25)
Rest 2 Mins
AMRAP in 5mins:
10 Dumbell Push Press (16kg/12kg)
10 Burpees
Why can some people eat what they like and not gain a pound?
"Roundtable in Tahoe: Managing Work, Rest and Intensity", CrossFit Journal preview video [wmv] [mov]
Sunday 16th January
Rest day
DONT FORGET PALEO CHALLENGE TONIGHT AT 6PM AT THE ROYAL OAK PUB IN WIDCOMBE
Sunday Reading:
Article on CrossFit in Health Club Management (Pages 40-43)
Low omega-6 to omega-3 ratio, which is worse: grain-fed meats or industrial vegetable oils?
Saturday 15th January
Complete as many rounds as possible in 10 minutes:
1 Power Clean (70/50)
3 Front Squats
1 Split Jerk
10 Pull Ups
"A CrossFit Athlete" by CrossFit Aspire
Deadlift Cue with Pat Sherwood by CrossFit Again Faster - video [wmv] [mov]
Friday 14th January
a) Complete as many rounds as possible in 15 minutes of:
Row 250m
25 Press ups
b) Complete as mnay rounds as possible in 6 minutes of:
7 GHD Sit Ups
35 Double Unders
"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]
Thursday 13th January
For time:
3 Rounds of:
21 Dumbell Snatch (R)
21 Wall Ball (10/6)
21 Dumbell Snatch (L)
21 Wall Ball
Do you really have tight hamstrings?
Don't forget Paleo seminar this Sunday at 6pm at the Royal Oak pub in Widcombe!!
Wednesday 12th January
Strength- Front Squat 5x3
Met-con -
50 Pull Ups
Run 400m
50 Push Ups (Games)
Run 400m
50 Knees to Elbows
Run 400m
Better blood glucose with lower meal frequency
Omega-3 fatty acids are linked to longevity / Enough Omega-3's?
"Hip Prep" with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]
Tuesday 11th January
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press (52.5/30)
10 Kettlebell Swings (24/16)
10 Box Jumps (24")
"15 Things CrossFit Has Taught Me About Life" from CrossFit Lisbeth.
"Nutrition Prep Day with the Chans: Part
1" with Matt and Cherie Chan, CrossFit Journal preview video
[wmv] [mov]
Monday 10th January
"Fran"
21-15-9 reps of:
Thrusters (42.5/30)
Pull Ups
Compare to Wednesday 3rd November
"What Use Is . . . " from RWS CrossFit (CA).
"Clean Faults" by Mike Burgener - video [wmv] [mov]
Guys this is the last week you have to sign up to Paleo Challenge. Great opportunity to win a big cash prize and more importantly transform your body!
Sunday 9th January
Rest Day
Sunday Reading:
Seasonal affective disorder and light box therapy
Life expectancy and growth of paleolithic vs. neolithic humans
Low-carb & paleo substitutes for high-carb (and often non-paleo) comfort foods
Saturday 8th January
"Rankel"
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (100/70)
7 Burpee pull-ups
10 Kettlebell swings (32/24)
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Miranda Oldroyd on today's WOD - video [wmv] [mov]
Friday 7th January
Strength - Find a 1 rep max Split Jerk
Met-con - 7 Rounds for time of:
10 Sumo Deadlift High Pull (42.5/30)
10 Ring Dips
Does exercise make you drink more alcohol?
OLYMPIC LIFTING CLASS back on this Saturday at 9am.
If you want to sign up for Paleo Challenge you have one week to do so. See tab on left hand side for more details!!
Thursday 6th January
a) Row 1500m
b) 3 Rounds for time:
21 Burpees
Run 400m
c) Max Reps in 3 minutes of Push Press or Push Jerk (70/50)
More paleo resources, online and off
"SEALFIT Part 2", CrossFit Journal preview video [wmv] [mov]
Wednesday 5th January
"45's"
For time:
45 Double Unders
45 Squat Cleans (60/40)
45 Ring Dips
45 Double Unders
What's the difference between paleo & primal? / What's wrong with Zone diet?
Additional Preview for the CrossFit Sports Series Downhill Ski and Board Event - video [wmv] [mov]
Tuesday 4th January
Strength - Back Squat 5-5-5-5-5
(Compare to Tuesday 23rd November)
Met-con:
In a 3 minute window complete:
Run / Row 400m (alternate)
Max Kettlebell Snatches (R or L) 24kg/16kg
Rest 1 minute, repeat 4x. For example Round 1 would be Run 400m then max snatches on Right arm. Round 2 would be Row 400m then max snatches on left arm.
Paleo Challenge details now up!!
Nutrition Link: How to successfully transition to a paleo diet
Health and fitness Link: Placebo actually still involves deception, despite reports
Monday 3rd January
"Speal v Khalipa"
1 Clean and Jerk 70/50
Round of "Cindy" (5 Pull Ups, 10 Press ups, 15 Squats)
2 Clean and Jerk
Round of "Cindy"
3 Clean and Jerk
Round of "Cindy"
Complete this cycle down to:
10 Clean and Jerk
Round "Cindy"
Mainsite WOD Demo with Chris Spealler - video [wmv] [mov]
There are no essential carbs, even for athletes
Sunday 2nd January
Rest Day
Sunday Reading:
Why no grains on paleo? / Case against cereal grains part 1, part 2
Why full-fat dairy can be a good way to start paleo, but you
might need to eliminate (or at least reduce) eventually
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