Thursday 31st March
Games WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlits (70/45)
12 Push-ups (Games Standard)
15 Box jumps, 24/20"
"Keep Your Head in the Game" by Lauren Plumey at Shoreline CrossFit
"Learning How to Row With an Olympian: Part 2" with Erin Cafaro, CrossFit Journal preview video [wmv] [mov]
Wednesday 30th March
For time:
Row 500m
30 Push Press (60/40)
Run 800m
20 Push Press
Run 1 Mile
10 Push Press
The second Games wod has been released!!! Its as follows:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlits (70/45)
12 Push-ups (Games Standard)
15 Box jumps, 24/20"
See instructional video for movement standards
Tuesday 29th March
Four Rounds for time of:
30 Walking Lunges (32kg/24kg)
30 Box Jumps (24")
20 Weighted Pull Ups (12kg/8kg)
If you have an old rucksack you would like to use for the weighted pull ups please bring it along
PLEASE SEE NEW TIMETABLE AS OF MONDAY 4TH APRIL!!!
The blog with Greg Glassman [wmv] [mov]
Monday 28th March
a) 3 x Row 500m (Rest 3 mins between sets)
b) "Diane"
For time:
21-15-9 reps of:
Deadlift (100/80)
Handstand Press Ups
How sports may focus the brain
Taking on the CrossFit Open Part 1 - [wmv] [mov]
CrossFit Bath v Dragon CrossFit this Saturday will be a 10am start at the box. The plan of the day will be up in the next couple of days, but we will be running the CrossFit Games workout as well as several team workouts! Great opportunity to compete with other CrossFitters from Wales!
Sunday 27th March
Saturday 26th March
a) For time:
10-9-8-7-6-5-4-3-2-1 of; Thrusters 60/40
10 Pull Ups between every set of Thrusters
b) AMRAP in 20 mins of:
15 Front Squats (40/30)
15 Knee to Elbows
15 Box Jumps (24")
This is why eating Paleo is so damn healthy!!
"Constantly Varied Programming" with Dave Castro, a CrossFit Journal preview video [wmv] [mov]
Guys dont forget next Saturday, Dragon CrossFit are coming to town so make sure you keep your diaries free!!!
Friday 25th March
Strength - 5 x Max Strict Pull Ups. Rest as needed between sets
Met-con: Complete as many reps as possible in 20 mins:
Kettlebell Swings (32/24)
Everytime you drop the Kettlebell Run 200m with weighted plate. 20kg for men, 10kg for women.
"Mikko Salo: Coming to America--Boston and Reebok Part 2", CrossFit Journal preview video [wmv] [mov]
Why you should spend more time alone
Thursday 24th March
Five Rounds for time of:
15 Hang Power Cleans (50/35)
15 Wall Ball (10/6)
Week 1 of the Reebok CrossFit Games Open at CrossFit Central - video [wmv] [mov]
Wednesday 23rd March
Choose one of the following:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Why you should be competing in the CrossFit Open (Thanks Luke Hanham)
Tuesday 22nd March
Strength - Back Squat 5x5
Met-con:
4 x Run 800m Sprints
3 Minute rest between sets.
"Unzip" from Hyperfit USA (MI).
"Dynamic-Effort Day at Westside Barbell Part 3" with Brandon Lilly, CrossFit Journal preview video [wmv] [mov]
Monday 21st March
“Death by” Fridizzle……(Courtesy of CrossFit 3D)
With a running clock complete one Ground to Overhead on the first minute, two reps on the second minute and go as far as you can getting the required reps done in the 60 second window. Loading is 60kg as rx’d for Males, 40kg as rx’d for Females.
Once this is done, rest for 5 minutes and complete the same protocol with Burpees.
7 Low tech tools for primal living
"Breath and Fire" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]
Sunday 20th March
Rest Day:
Sunday Reading:
A simple guide to overcoming obstacles
Guys there has been a week extension put onto the 1st CrossFit Games WOD. Results now need to be in by next Sunday the 27th with WOD 2 being released on Tuesday 29th. So get practicing those double unders and improve those scores. Really useful video for double under technique:
Double Unders - Again Faster
Saturday 19th March
CrossFit Games Sectional WOD
+/or
5 Rounds of:
Row 500m
7 Thrusters (60/40)
Evidence to show Long distance cardio actually increases risk of heart disease!!!
"Breath and Fire" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]
Friday 18th March
Strength - Weighted Pull Ups 5 x max reps
Met-con :
7 Rounds of:
10 Wall Ball
10 Push Ups
"What Are You Looking At?" from Fletcher Fitness.
"Muscle-Up Progressions" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Thursday 17th March
Strength - Front Squat 5x3
Met-con:
"Games Open WOD 1"
As many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatch (35/25)
For those that have already done the open wod, and dont want to do it again today we will offer an alternative workout.
"The Spealler Warm-Up" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]
Wednesday 16th March
Five Rounds for time of:
30 Kettlebell Swings (32/24)
30 Burpee Box Jumps
A cold slap in the newbie face - recover more, grow more!!
The first workout has been released. For those who have entered you will have untill Sunday to complete this. If you havent entered yet there is still time. GET ON IT!!
CrossFit Games Open WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
WOD Demo with Laurie Galassi - video [wmv] [mov]
Tuesday 15th March
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.
Poor Sleep May Make You (And Your Liver) Fat
"Coach" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
Last day to sign up for the CrossFit Games!!! For £3.50 you can be part of the biggest fitness competition in the world. CrossFit Bath has a team entered, so sign up and join the our team!
Monday 14th March
Skill Work -
Hollow Rocks 5 x 20 secs. Rest as needed between sets.
WOD -
"Elizabeth"
21-15-9 reps of:
Squat Clean (60/40)
Ring Dips
When (endurance) exercise is too much of a good thing
1 day to go before the CrossFit Games begin!! Last chance to sign up!
Guys its the 14th of the Month and we still have many memberships still not paid. Its hard work having to chase everyone up, so please make our lives easy and pay on your first session of the month. Thank you!
Sunday 13th March
Rest Day
Sunday Reading:
What is the cost of eating healthy food?
"You Had A Bad Day" from Shoreline CrossFit (CT).
Saturday 12th March
In 20 minutes:
Row 1000m then AMRAP in remaining time of:
20 Double Unders
15 Wall Ball
10 Ring Push Ups
5 Pull Ups
Arnold at the Arnold Sports Festival by Rogue Fitness - video [wmv] [mov]
"Sleep is More Important Than Food" from the Harvard Business Review.
Friday 11th March
Strength - Press 5x1
Met-con - 3 Rounds of:
21 Sumo Deadlift High Pull (42.5/30)
21 Ring Dips
On the minute every minute complete 3 Burpees.
4 things women should be doing in their fitness training, but aren't!
4 days to go until the CrossFit Open. If you haven't registered make sure you do so, NOW!!
www.games.crossfit.com
Thursday 10th March
21-15-9 reps of:
Squat Snatch (42.5/30)
Chest To Bar Pull- Ups
"Sifting Through the Masses" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
Want to be a better CrossFit Athlete?
Make sure if you haven't already, you sign up to the CrossFit Open. For only $5 you can see how you compare with other CrossFitters all over the world. And we are holding all the workouts at the box so you have no excuse.
https://games.crossfit.com/
Last reminder that the gym is closed this Friday night, but open from 8am - 12pm on Saturday.
Wednesday 9th March
"Michael"
Three Rounds for time of:
Run 800m
50 Back Extensions
50 Sit ups
THE CROSSFIT GAMES OPEN WEBSITE IS NOW LIVE. FOR ONLY $5 REGISTER YOURSELF AS AN ATHLETE AND TAKE PART IN THE BIGGEST FITNESS COMPETITION IN THE WORLD. CROSSFIT BATH HAS REGISTERED AS AN AFFILIATE SO ALL WORKOUTS CAN BE DONE AT THE BOX.
The CrossFit Games Open website is now live!
Why you need carbs for Strength training
Guys please dont forget the box will be CLOSED this Friday night but open on Saturday from 8am-12pm
Tuesday 8th March
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (16kg)
50 Walking Lunges
50 Knees to elbows
50 Push press (20kg)
50 Back extensions
50 Wall ball shots (10/6)
50 Burpees
50 Double unders
"Are Carbs More Addictive Than
Cocaine?"
Guys please note the gym will be closed this Friday night due to us all being on a Gymnastics Course in Manchester. The Gym will be open from 8am-12pm on Saturday, Pete will be running the classes.
Monday 7th March
Strength - Deadlift 3x5
Met-con:
How far can you go in 12 minutes?
1 Wall Climb
2 Power Cleans (60/40)
3 Dumbell Thrusters (20/12)
2 Wall Climbs
3 Power Cleans
4 Dumbell Thrusters
3 Wall Climbs
4 Power Cleans
5 Dumbell Thrusters
etc.....
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
7 Tech tools to make primal living easier!
Chris Spealler demos a Wall Climb from a WOD back in January - video [wmv] [mov]
Sunday 6th March
Rest Day
Sunday Reading:
Vibram five fingers - Epic fail!!
Vitamin D conspiracy, liver health and a little glute guy
Congratulations to Bex, Tim and Jamie D for being our 3 Paleo Winners. The male catergory was split due to it being nearly impossible to decide. Well done to everyone who participated you all really embraced the primal way of eating. Pictures will follow.
Saturday 5th March
As many rounds as possible in 15 minutes of:
3 Hang Power Snatch (60/40)
then 2 rounds of:
3 Pull Ups
6 Box Jumps (24")
9 KB Swings (24/16)
So 1 round = 3 P.Snatch + 2 Rounds of 3 Pull Ups, 6 Box Jumps, 9 Swings.
Dont forget CrossFit Bath social at the Royal Oak Pub in WIdcombe tonight. Meet at 7:30-8pm.
What 5 weeks of Primal Living looks like! - Keep your eyes peeled for our very own Paleo after pictures!!
Friday 4th March
Seven Rounds for time of:
3 Front Squats (70/50)
6 Clapping Press Ups
9 Inverted Burpees
What a glass of wine can tell you about your training environment
"Matriarchy" with Greg Glassman - video [wmv] [mov]
Today is the last day for your after pictures from the Paleo Challenge! 7:30-8pm meet at the Royal Oak. Look forward to seeing you all there.
Thursday 3rd March
3 Rounds for time of:
Run 400m
15 Squat Snatches (35/20)
9 Handstand Push Ups
Powerlifting Vs Olympic lifting
"Women Of The 2010 CrossFit Games" - video [wmv] [mov]
Guys dont forget we need all Paleo after pictures in before Saturday. Either send them via email or have them taken at the box.
Wednesday 2nd March
"Danny"
Complete as many rounds in 20 minutes as you can of:
30 Box Jumps (24")
20 Push Press (52.5/30)
30 Pull Ups
Is eating too much protein going to damage my kidneys?
"The Couch Stretch" with Jami Tikkanen, CrossFit Journal preview video [wmv] [mov}
Tuesday 1st March
Ten Rounds for time of:
5 Squat Cleans (60/40)
10 Wall Ball (10/6)
Sprint 200m
After each round take 1 minute rest, except after round 5 where 3 minutes rest is taken. Score is total time including rest.
"How To Not Get Hurt Doing CrossFit" from CrossFit Aspire (NJ).
Don't forget to book onto Olympic Lifting class this Saturday.
"Sectional Saturdays" will be exactly that as of March 19th. We will be holding the CrossFit Games workouts at the box every Saturday for the following 6 weeks. CrossFit will have a live league table to see how you compare at those workouts with athletes all over the world, and this will allow you see you Regional, National and World ranking
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