Tuesday 30th November
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push Ups
then:
2 rounds of:
5 Pull ups
10 Press ups
15 Double Unders
Completing 5 HSPU and 2 Rounds of the triplet equates to 1 round.
Being stronger makes everything in life easier
Please note the box will be closed this Friday night due to the Xmas meal, to which you all should be attending anyway :). Morning classes as normal.
Kendrick Farris at the CrossFit/USAW Weightlifting Open - video [wmv] [mov]
Monday 29th November
"Fight Gone Strong"
Tyre Flips
Plate Squats (20/10)
Power Cleans (40/30)
Burpees
Prowler Shuttle
Complete as many reps as possible in 1 minute on each station then move on. Its a 5 minute running clock with 1 minute rest after the Prowler shuttle. Repeat 3x.
Upper Body Maintenance by Kelly Starrett, CrossFit Journal Preview -
video [wmv] [mov]
Sunday 28th November
Rest Day
Sunday Reading:
For pro athletes, practice that's all thumbs
Are you
running yourself to death?
Top health and fitness quotes
Saturday 27th November
For time:
60 Swings (24/16)
50 Box Jumps (20")
40 Wall Ball
30 Pull Ups
20 GHD Sit Ups
10 Snatches (50/30)
100 ft Walking Lunge (20/10)
or
Row 2k and on the top of every minute complete 5 Thrusters (60/40).
"The Competitive Element" with CrossFit Fort Vancouver - video[wmv] [mov]
"The 11 Funniest Roller Coaster Snapshots Ever" from the Huffington Post.
Friday 26th November
"Michael"
Three Rounds for time of:
Run 800m
50 Back Extensions
50 Sit Ups
Benefits of weight training for kids
Solving Knee Problems Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Thursday 25th November
Complete as many rounds as possible in 20 minutes of:
5 Thrusters (42.5/30)
7 Hang Power Cleans (42.5/30)
10 Sumo Deadlift High Pull (42.5/30)
8,000 calories a day: Doctors mystified by world's thinnest woman
"Roundtable in Tahoe: Community Comments", CrossFit Journal preview video [wmv] [mov]
Wednesday 24th November
"Angie"
For time:
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats
Lunchtime Snatching Session Part 2 with Mike Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Tuesday 23rd November
Back Squat 5-5-5-5-5
Your weight is an indicator of your health
As some of you may or may not know, on Saturday 18th December we are planning on doing the 14 Original Benchmark Girls Workouts in 14 hours, on the hour, every hour, to raise money for charity. I have posted the proposed times of each workout on the Forum, so if you are planning on participating can you please let us know via the forum.
Dont forget if you want to order hoodies do it ASAP as the order will be placed soon.
Finally Olympic lifting class this Saturday 9am at a cost £5.
Monday 22nd November
Strength - Press 3-3-3-3-3
Met-con -
10 Thrusters (60/40)
50 KB Swings (24/16)
8 Thrusters
40 KB Swings
6 Thrusters
30 KB Swings
4 Thrusters
20 KB Swings
2 Thrusters
10 KB Swings
"The Finer Points of Tire-Flipping" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]
Sunday 21st November
Rest Day
Saturday 20th November
Five Rounds for time of:
5 Power Cleans (70/50)
10 Burpees
Run 200m
WARNING...this story is not for the fat-phobic
"The Concept 2 Rower with Bruce Kocher" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Friday 19th November
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull Ups
10 Press ups
15 Squats
or
"Mary"
As many rounds as possible in 20 minutes of:
5 Handstand Push ups
10 Single leg squats
15 Pull ups
10 Things Snack Food Companies Won't Say
"The Burgener Warm-Up" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]
Thursday 18th November
Strength - Push Jerk 1-1-1-1-1
Met-con :
4 Rounds of:
Run 800m
Rest 3 Mins
Why making dinner is a good idea
WOD Demo with James Hobart and Austin Malleolo by Again Faster Equipment - video [wmv] [mov]
We will be puttting in an order for winter clothing (hoodies, beanies etc) in the next week or so. We will order to demand so please let us know what you would like. There will be a cut off date that still needs to be finalised and all orders need to be in before this date.
Wednesday 17th November
For time:
50 Box Jumps (24")
50 Jumping Pull Ups
50 Kettlebell Swings (16kg)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (20kg)
50 Back Extensions
50 Wall Ball (10/6)
50 Burpees
50 Double Unders
"Mentality" with Tony Blauer, by CrossFit Again Faster - video [wmv] [mov]
Guys if anyone is interested in the Olympic lifting classes on Saturdays at 9am can you please leave some feedback in the topic on the forum. Just trying to get an idea of numbers etc. Looking at starting 27th November.
More importantly Friday 3rd December Christmas meal. If you haven't signed up yet, why the hell not??? Speak to a trainer and get involved!!
Tuesday 16th November
In 20 minutes:
Row 2000m
then in the remaining time complete max rounds of:
9 Dumbell Thrusters (20/12)
2 Rope ascents
Introduction to SEALFIT - video [wmv] [mov] (Crossfit on Steroids?)
You're an athlete. Now train like one.
Very soon we will be starting an Olympic lifting class on a Saturday morning at 9am. So for those interested in improving their Clean and Jerk and Snatch this is the class for you. More details to follow.
Monday 15th November
Strength : Overhead Squat 3-3-3-3-3
Met-con :
Three rounds for time of:
30 Games Standard Push Ups
21 Overhead Squats (40/30)
Midline Stability Part 1 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Sunday 14th November
Saturday 13th November
a) Max Rounds in 8 minutes of:
4 Handstand Push ups
8 GHD Sit Ups
12 Swings (32/24)
or
b) Three Rounds for time of:
30 Swings (24/16)
25 Wall Ball (10/6)
20 Pull Ups
Friday 12th November
Three Rounds for time:
50 Box Jumps (24")
21 Deadlift (85/50)
30 Pull Ups
"Too Much Muscle, and the Core to Extremity Violation" from CrossFit East Sacramento
Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]
Thursday 11th November
"Nasty Girls"
Three Rounds for time of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (60/40)
See Results page for Workout demo from CrossFit FX in Australia
The origin of human infectious disease
Uphill and Downhill Running Techniques with Brian MacKenzie - video [wmv] [mov]
Wednesday 10th November
Strength - Deadlift 3-3-3-3-3
Met-con- "Annie"
50-40-30-20-10 reps of:
Double Unders
Sit ups
Is breakfast as important as the media make out?
Event 19 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Tuesday 9th November
Strength - Snatch 1-1-1-1-1-1
Met-con - As many rounds as possible in 10 minutes of :
5 Power Snatch (60/40)
10 Burpees
Can cutting carbs help you live longer?
"Cueing the Hamstring: CrossFit Basic Barbell Certification" - video [wmv] [mov]
Ok, for a bit of fun I have set up a topic on the forum to find out your most feared workout. The one with the most votes will never be posted again............... ;)
Monday 8th November
Complete as many rounds as possible in 20 minutes of:
15 Pull Ups
15 Ring Press Ups
15 Kettlebell Front Squats (24/16)
Event 16 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
More athlete profiles to come. If you still havent emailed us one yet, do it now!! :)
Sunday 7th November
Saturday 6th November
Strength:
Power Clean 3-3-3-3-3
Met-con -
3 Rounds of:
Row 500m
21 Burpees
Run 400m
New article from Mark Rippetoe on T-Nation
Event 15 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Friday 5th November
Five rounds for time of:
20 Overhead Walking Lunges (20/10)
20 Kettlebell Swings (24/16)
50 yard Bear Crawl
Event 14 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Dont forget, anyone interested in an individual strength programme contact Adam for further details
Thursday 4th November
Strength: Shoulder Press 1-1-1-1-1
Met-con -
12 Deadlifts (115/80)
40 Wall Ball (10/5)
9 Deadlifts
30 Wall Ball
6 Deadlifts
20 Wall Ball
3 Deadlifts
10 Wall Ball
Please note that Pete will be running this Saturdays open gym from 10am-12pm.
Wednesday 3rd November
"Fran"
21-15-9 reps of:
Thrusters (42.5/30)
Pull Ups
OK so, we now have a new forum up and running. This will get linked daily to the WOD's, Pictures and Videos we post, so make sure you sign up and post your comments
Tuesday 2nd November
"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.
"The 10 Most Popular CrossFit Workouts" by Beyond the Whiteboard.
"On CrossFit and Elite Athletes" by CrossFit West Santa Cruz (CA).
Monday 1st November
Back Squat 5-5-5-5-5
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