Tuesday 31st May
"Fight Gone Bad"
Three rounds of:
Wall-ball, (10/6)
Sumo deadlift high-pull, (35/20)
Box Jump, 20" box
Push-press, (35/20)
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.
The Regional Update 1.3 - video [wmv] [mov]
Monday 30th May
Strength - Deadlift 1-1-1-1-1-1-1
Met-con :
"Cindy"
As many Rounds as possible in 20 mins of:
5 Pull Ups
10 Press Ups
15 Squats
or
"Mary"
As many Rounds as possible in 20 mins of:
5 HSPU
10 Pistols (alternate leg)
15 Pull Ups
*Athletes who have 20+ rounds of Cindy, do Mary*
Sunday 29th May
Rest Day
Sunday Reading:
Meat Glue. Seperating fact from ficton
5 Suprising Reasons You Blew Your Diet
Friday 27th May
a) Three Rounds for time of:
Run 400m
12 Handstand Push Ups
Row 500m
or
b) 30-20-10 reps of:
Dumbell Ground to Overhead (20/12)
Box Jumps (30")
Swings (32/24)
Quick Highlights of the Australia Regional: Day 1 - video [wmv] [mov]
Thursday 26th May
Seven Rounds for time of:
9 Power Cleans (60/40)
12 Games Push Ups
Run 200m
Coming 3x/wknd, the Regional Update Show - Preview video [wmv] [mov]
Why fat, not carbs, are the preferred fuel source
Wednesday 25th May
a) Press 5x3
b) Max Burpees in 3 minutes
c) 5 Rounds for time of:
12 Push Press (60/40)
21 Box Jumps (24")
Mikko Salo at SEALFIT and the Arnold by Rogue Fitness - video [wmv] [mov]
What you should never do while trying to get in shape
Tuesday 24th May
a) "Death by Pull-ups"
In the 1st minute u complete 1 pull, rest for the remainder of the minute, when minute 2 rolls round u do 2 reps, rest for remainder of minute, minute 3 u do 3 reps etc etc. You keep going as long as you can do the reps within the minute. Use as many sets within the minute to complete the required reps.
Rest 1 minute
b) "Death by Wall Ball"
Same protocol as the Pull Ups
"SEALFIT Part 9" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]
Monday 23rd May
Strength - Back Squat 3x5
Met-con:
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (42.5/30)
Pull Ups
"Teaching People How To Run" with Dr. Nicolas Romanov - video [wmv] [mov]
The importance of measuring progress
Sunday 22nd May
Saturday 21st May
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (20kg / 12kg)
50 Toes-to-bar
100 foot Overhead walking lunge (20kg plate / 12kg)
150 foot Sprint
How to do an elimination diet
"No Rep" with Dan Bailey and Oscar Bailey - video [wmv] [mov]
Thursday 19th May
a) 3 Rounds of:
Run 400m
50 Squats
b) AMRAP in 5 mins of:
5 Ring Dips
5 Power Snatch (42.5/30)
c) 3 Rounds for time of:
20 KB Swings (24/16)
200m Farmers Carry (24/16)
Wednesday 18th May
Strength - Thruster 3-3-3-3-3
Met-con :
Row 2K
50 Wall Ball (10/6)
Row 1k
35 Wall Ball
Row 500m
20 Wall Ball
"Winning the Open: Part 1" with Dan Bailey, CrossFit Journal preview video [wmv] [mov]
3 Strongmen Discuss Explosiveness
Tuesday 17th May
Strength - Snatch Balance 1-1-1-1-1
Met-con: "Nancy"
Five Rounds for time of:
Run 400m
15 Overhead Squats (42.5/30)
The Purpose of CrossFit (Free Download Parts 1 & 2)
Tommy Hackenbruck by Reebok - video [wmv] [mov] [HD mov - Download Only]
Monday 16th May
Strength - Find a 5 rep Max Weighted Pull-Up
Met-con: For time:
15 Clean and Jerk (60/40)
10 Rounds of "Cindy"
15 Clean and Jerk
(1 Round of "Cindy" = 5 Pull Ups, 10 Press Ups, 15 Squats)
"The Purpose of CrossFit: Parts 1-2" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
Does it help me? [Stop nitpicking]
Sunday 15th May
Saturday 14th May
Five Rounds for time of:
15 Thrusters (42.5/30)
15 Bar Facing Burpees
"Planche Dips" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
How strength training makes you a better person
Friday 13th May
"Nate"
Complete as many rounds as possible in 20 minutes of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)
3 eggs a day keep the doctor away
"CrossFit Football - Shuttle Runs: Parts 1-2" with Raphael Ruiz and John Welbourn, CrossFit Journal preview video [wmv] [mov]
Thursday 12th May
a) Push Press 5 x 3
b) Row 1000m
c) 3 Rounds for time of:
30 Box Jumps (24")
20 Burpees
10 Deadlifts (100/70)
CrossFit Bath now has a Twitter and Facebook page! Seriously long over-due we know, so if you have an account with either please add us. There will be regulaer updates, pictures and links.
"Rhabdo Ben" - video [wmv] [mov]
Wednesday 11th May
"Badger"
Complete three rounds for time of:
30 Squat Cleans (42.5/30)
30 Pull-ups
Run 800 meters
Post time to comments.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq
Tuesday 10th May
Strength - Power Snatch 1-1-1-1-1-1
Met-con : "Randy"
75 Power Snatches for Time (35/20)
Coach Mike Burgener on the rack position - video [wmv] [mov]
Monday 9th May
a) Back Squat 3x5
b) AMRAP 20 mins:
Run 1 mile then in the remaining time max rounds of:
5 Hang Power Cleans (60/40)
5 Burpees
5 Chest to Bar Pull Ups
5 Wall Ball (Men above Red Line 12ft, Women bottom of Red Line 10ft)
18 Blogs you should be reading
"Mark Divine on Hypothermia" by Rogue Fitness - video [wmv] [mov]
Sunday 8th May
Saturday 7th May
In each part there is a 7 minute cap. Complete the required rounds within the 7 minutes and rest the remainder of the time. If you dont manage to complete the set rounds within the 7 minutes, record amount of completed rounds and move immediately onto next part.
a) 5 Rounds of:
5 Sumo Deadlift High Pulls (50/30)
10 Burpees
b) 5 Rounds of:
5 Thrusters (50/30)
10 Swings (32/24)
c) 5 Rounds of:
5 DB Hang Squat Cleans (16/12)
10 Press ups (Games Standard)
"To Gain Or Not To Gain" with Louie Simmons - video [wmv] [mov]
Friday 6th May
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 Toes through Rings
15 Med Ball Cleans
"Bumper Plates, 2011 CrossFit Games and What Is Your Max Bench Press" with Dave Castro - video [wmv] [mov]
Don't forget CrossFit Social tomorrow night. BBQ and Beers at the Rec from 5:30 onwards, or drink in All Bar One at 9pm.
Thursday 5th May
Strength - Front Squat 5x3
Met-con :
Five Rounds Each For Time Of:
5 Power Cleans (60/40)
10 Front Squats
5 Push Jerk
30 Double Unders
Rest exactly 90 seconds after each round.
Strength and Endurance tool with Jeff Martone [wmv] [mov]
Health begins in the womb–and even before
Wednesday 4th May
"Eva"
Five Rounds for time of:
Run 800m
30 KB Swings (32/24)
30 Pull Ups
Talk yourself back into the game step 1, step 2
"Annie Comes to Mike's Gym: Part 2" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]
Tuesday 3rd May
Complete as many rounds as possible in 20 mins of:
5 Thrusters (42.5/30)
7 Hang Power Cleans
10 Sumo Deadlift High Pull
Infant Swimming Resource and CrossFit Kids Preparing Children for the Unexpected - video [wmv] [mov]
Monday 2nd May
Bank Holiday Team Workout
In Teams of 6 Complete as many reps as possible in 20 mins of:
Wall Ball (10/6)
Swings (24/16)
Box Jumps
Pull Ups
Sand Bag Run 200m
Rest Station
Sandbag runner is the pacemaker for each team. One person on each station. Rotate through exercises when runner is back.
Julie Foucher by Reebok [wmv] [mov] [HD mov - Download Only]
BIG WELL DONE TO EVERYONE WHO COMPETED IN THE CROSSFIT GAMES OPEN. OUR TEAM REGAINED ITS TITLE FOR THE FITTEST BOX IN THE UK. WE CAME 6TH IN EUROPE ONLY TO BE BEATEN BY THE SCANDANAVIAN BOXES. I WILL WRITE A FULL REPORT OF THE LAST 6 WEEKS OF COMPETITION TOMORROW, WITH DETAILS ON THE QUALIFIED ATHLETES FOR THE REGIONAL COMPETITION.
Sunday 1st May
Rest Day
Sunday Reading:
What 25g of protein from grilled chicken breast and edamame (whole soy) look like
Four words that make me suspicious of myself when I say them
Guys, CrossFit Bath BBQ and Social Beers this Saturday 7th May. Further details will be given in the next couple of days. Keep your diaries free!!!
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