Sunday 31st October
Rest Day
Sunday Reading:
Do cortisone shots make things worse?
Another diet drug rejected over safety issues
Primal Holiday deserts
Saturday 30th October
a) 3 Rounds of:
5 Squat Clean Thrusters (60/40)
Run 200m (20kg Sandbag)
b) AMRAP in 7 minutes:
10 OH Squats (60/40)
10 Games Standard Push Ups
Observing 50 years of gym evoloution
Event 8 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Friday 29th October
Skill - 5 x max hollow rocks
Metcon:
"Mr Joshua"
Five Rounds for time of:
Run 400m
30 GHD Sit Ups
15 Deadlifts (115/85)
Why you shouldnt train in front of a mirror
Adam will be setting up indivdual strength programmes at an additional cost. It can be done before workouts and in free training times. So if you feel strength is an area you need to improve on, contact Adam for more details.
Event 6 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Thursday 28th October
Five Rounds for Max Weight and Reps of:
3 Front Squats
Max Handstand Push ups
Event 4 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Wednesday 27th October
Three rounds for time of:
21 Knees to elbows
21 Kettlebell swings (24/16)
21 Push-ups
3 Rope Climbs
21 Box jumps, (20")
21 Back extension
150ft Walking Lunge
Form matters, do it right, or dont do it at all
"Deadlift: Back Angle" by Mark Rippetoe - video [wmv] [mov]
Tuesday 26th October
Strength - Clean and Jerk 1-1-1-1-1-1
WOD - "Grace"
30 reps for time:
Clean and Jerk (60/40)
Event 4 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Monday 25th October
"Eva"
5 Rounds for time of:
Run 800m
30 Swings (32/24)
30 Pull Ups
See Results page for review on the weekend!!
Event 3 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Sunday 24th October
Saturday 23rd October
Friday 22nd October
Skill - Max Height Box Jump - 5 Attempts
Met-Con - "Cindy"
As many rounds as possible in 20 minutes of:
5 Pull Ups
10 Press Ups
15 Squats
Remember the gym is shut tonight and tomorrow because of the CrossFit Velocity Games in Swansea
Common mistakes on the Olympic lifts
"Human Potential, Steroids, and CrossFit" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
Thursday 21st October
Strength:
Push Jerk 1-1-1-1-1-1-1
Met-con :
Amrap in 8 minutes of:
10 Push Jerk (42.5/30)
10 Box Jumps (20")
10 Sumo Deadlift High Pull (42.5/30)
Sneak Peek at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Wednesday 20th October
Five Rounds for time of:
15 Hang Power Snatch (42.5/30)
Run 400m
I still need more athlete profiles guys!! Best thing to do is copy and paste the existing ones, edit the answers and send it over in an email to crossfitbath@hotmail.com and I will get it up!!
Tuesday 19th October
Back Squat 5-5-5-5-5
"Flying Fran", CrossFit OKC - video [wmv] [mov]
For those competing on Saturday here is an interesting article on nutrition for competition day.
Also, please remember the box will be closed Friday at 6 and 7pm and Saturday due to the Games in Swansea. Sorry for any inconvenience.
Monday 18th October
"Helen"
Three Rounds for time:
Run 400m
21 Kettlebell Swings (24/16)
12 Pull Ups
For those of you coming along next Saturday to the CrossFit Games, Meg has kindly printed off an itinary of the day, and has left several copies in the gym. We will be meeting at the box at 6am (yes I know!) Saturday morning. Ollie and Adam will be going down Friday night to register the teams and Ed will meet you all at the box Saturday morning.
Also dont forget, Tuesday 8pm, team workout practice!!
Sunday 17th October
Rest Day
Sunday Reading:
How our modern life causes vitamin and mineral deficiencies
"Most of what is passing for 'fitness' today is simply someone profiting off you."
Saturday 16th October
a) 3 x Row 500m. Rest 3 minutes between sets
b)For time:
10 Thrusters (60/40)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
WOD Demo by Again Faster Equipment - video [wmv] [mov]
Friday 15th October
3 Rounds of:
25 Inverted Burpees
25 Pull Ups
25 Burpees
New Athlete Profile
Please note, for those of you that are competing in the affiliate cup we are holding a team workout on Tuesday 8pm. Be great if you could all make it.
Thursday 14th October
"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.
Events for Affiliate Cup Announced!
Wednesday 13th October
For time:
50 Double Unders
then 3 Rounds of:
5 Clean and Jerk (60/40)
10 Toes to Bar
40 Double Unders
then 2 Rounds of:
5 Clean and Jerk (60/40)
10 Toes to Bar
30 Double Unders
then 1 Round of:
5 Clean and Jerk
10 Toes to Bar
How to eat clean without cleaning out your wallet
Todays mainsite WOD with Miranda Oldroyd - video [wmv] [mov]
Tuesday 12th October
"Lynne"
Five Rounds for Max Reps of:
Bodyweight Bench Press
Pull Ups
New Athlete profile up. (if you still haven't done one yet, get on it!!)
Adam will be offering sports massage for those of you with any aches, pains or niggles. Contact 07825337397 for more info.
Also please note the box will be shut on Saturday 23rd October because the Affiliate cup in Swansea.
Monday 11th October
a) 5 x Max Handstand Push Ups
b) 4 Rounds:
Run 400m
50 Squats
c) 3 Minutes to perform as many rope climbs as possible.
Kettlebell Press and
Thruster with Jeff Martone by CrossFit
Again Faster, CrossFit Journal
Preview - video [wmv] [mov]
Sunday 10th October
Rest Day
Sunday Reading:
Choosing the path less travelled
Obesity in international context
"People overestimate what they can do in a day, and underestimate what they can do in a month."
Saturday 9th October
In 20 minutes complete:
100 Wall Ball
On the top of every minute complete 5 burpees, then for the remainder of the minute complete wall ball
then
Row 200m
Max Hang Power Cleans (60/40)
As soon as the bar hits the floor repeat the row. Your score is the maximum number of Hang Power Cleans in the 20 minutes
Your Muscles have a memory, apparently!
Dave Lipson 240kg front Squat -
video [wmv] [mov]
Friday 8th October
Strength - Thruster 1-1-1-1-1
Met-Con - "Death by Pull Ups"
Do 1 Pull up in the first minute, 2 in the 2nd minute, 3 in the 3rd etc. Continue as long as you are able to keep within the minute time frame. Use as many sets as you like to complete required reps.
Thursday 7th October
"Michael"
3 Rounds of:
Run 800m
50 Back Extensions
50 Sit Ups
"Isabel-Off" with Josh Everett and Dave Lipson at the CrossFit/USAW Weightlifting Open - video [wmv] [mov]
Wednesday 6th October
Strength - Squat Clean 1-1-1-1-1
Met-Con - AMRAP 10 mins of:
6 Squat Cleans 55kg
12 Pull Ups
24 Double Unders
"I Can Totally Do That" with Kristan Clever - video [wmv] [mov]
Tuesday 5th October
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
"New Friends", recap of the inaugural CrossFit/USAW Open, CrossFit Journal.
Monday 4th October
"Angie"
For time:
100 Pull-ups
100 Press-ups
100 Sit-ups
100 Squats
Sunday 3rd October
Rest Day
For those of you with an interest in nutrition, Robb Wolf's blog is a fantastic resource for info on food, health and lifestyle.
Saturday 2nd October
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press 50kg/30kg
10 KB Swings (24/16)
10 Box jumps, 24 inch box
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24")
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Friday 1st October
"Elizabeth"
21-15-9 of:
Squat Cleans (60/40kg)
Ring Dips
Watch the CrossFit / USA Weightlifting Open
http://live.crossfit.com/
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