Thursday 30th September
'CrossFit Total'
Find 1 rep max:
Back Squat
Deadlift
Press
There is just over a month to go until the CrossFit Velocity ‘Divided we fall’ affiliate games.
http://dividedwefallgames.blogspot.com/
CrossFit Bath are being reprensented by 4 teams, which is a fantastic turnout!! For most of you, this will be your first CrossFit competition and to feel nervous is only natural. But CrossFit competitions are very unlike other sporting events. It’s often said that in most events people cheer loudest for the winner. In CrossFit the crowd generally cheers loudest for the person who finishes last. Yes, we all seek to be the winner, and we exalt that person as he or she who has the greatest work capacity on that given day. But the person who finishes last sometimes shows more heart, determination, and sheer will to survive than the top finishers. We also admire an athlete who will put all they have into a competition just to better him/herself and develop relationships with people of like interest. You don’t find arrogant winners in CrossFit. The Community of CrossFit extends way outside the perimeters of the Bath Box. It’s in every CrossFit gym across the world! So don’t be apprehensive, remember we do this because we love it, so have FUN!! We are proud beyond measure to have all of you guys representing CrossFit Bath!!
Below is a video of a young girl named Kallista Pappas. She is competeing in the final event of the 2008 CrossFit games. Notice that the loudest cheer isn’t for the winner, but for this young girl’s spirit and courage!
http://www.break.com/usercontent/2008/7/Crossfit-Games-2008-Inspirational-video-533154.html
Wednesday 29th September
Tuesday 28th September
Ten rounds for time of:
12 Burpees
12 Pull-ups
Craig McCarroll, Staff Sergeant, USMC Recon, CrossFit Camp Pendleton - video [wmv] [mov]
Monday 27th September
As many rounds as possible in 20 minutes of:
5 Thrusters (42.5/30)
7 Hang Power Cleans
10 Sumo Deadlift High Pull
Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video [wmv] [mov]
Sunday 26th September
Saturday 25th September
"Task Priority Fight Gone Bad"
3 Rounds for time of:
20 Wall Ball
20 Sumo Deadlift High Pulls (35/20)
20 Box Jumps (20")
20 Push Press (35/20)
20 Calories on Rower
Rest 1 Minute
Score is total time including rest stations.
Rob Orlando does the Bear with 200lbs - video [wmv] [mov]
Friday 24th September
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 932/24)
30 Sit-ups
20 Hang squat cleans(16/12)
25 Back extensions
30 Wall ball shots
3 Rope climb ascents
FIRST athlete profile now up under testimonials in "Athlete Profiles"
Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview - video [wmv] [mov]
Thursday 23rd September
"Cindy"
As many rounds as possble 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
"Correcting the Press", CrossFit Level 2 Certification - video [wmv] [mov]
Wednesday 22nd September
Strength - Deadlift 3-3-3-3-3
Met-Con -
One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - (32/24)
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform 10 Burpees
If any one is interested in a free sports massage, Tim Gabb will be at the box on Saturday morning. He is studying with Premier International and is looking to gain experience as part of his training.
Finally, again a shout out for Athlete Profiles! If we dont have any more takers in the next week it wont go ahead.
Tuesday 21st September
"Kelly"
Five rounds for time of:
Run 400m
30 Box Jumps (24")
30 Wall ball (10/5)
"The Truth" - By Jim Steel
Guys dont forget Athlete Profiles, If you want to fill one out for the website you need to grab a sheet from the gym.
"Working with Mikko Salo" with Juha Kangasniemi - video [wmv] [mov]
Monday 20th September
Clean and Jerk 1-1-1-1-1-1-1
"The Mechanics, the Movement, the Placement" by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]
Sunday 19th September
Rest Day
Sunday Readings:
Mobility: Even bears do it, apparently (via)
Military fitness gurus tell troops: you're too flabby for CrossFit
Saturday 18th September
"Mr Joshua"
Five Rounds for time of:
Run 400m
30 GHD Sit ups
15 Deadlifts (115kg/80kg)
Watch this video of to find out what the strength experts think of PT Test Design in the Military.
Dont forget the Athlete profiles are now in the gym. Please complete one as I want to start posting a different profile everyday as of next week. Adam
Friday 17th September
"Erin"
Five Rounds of:
15 Dumbell Split Cleans (20/16)
21 Pull Ups
Are you fit to fight in World War II?
Rob Orlando and Mike McKenna on today's Mainsite WOD - video [wmv] [mov]
Thursday 16th September
Strength: Find a 1 rep max Overhead Squat
Met-Con:
As many rounds as possible in 15 mins of:
Row 200m
10 Ring Dips
10 Burpees
Looking to start Crossfit? Read this
"The Bear-Hug Drill Revisited" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]
Wednesday 15th September
21-15-9 reps of:
Strict Pull Ups
Turkish Get Ups (24/16)
Toes to Bar
Athlete Profiles are now in the gym. If you want to complete one for the website, fill out a sheet in the gym and a different athlete profile will be posted every day.
Tuesday 14th September
Five rounds for time of:
15 Deadlifts (60/40)
12 Hang Power Cleans
9 Front Squats
6 Push Jerk
Watch this space for Athlete Profiles!!!
How to cook the perfect Steak!
"Playing in the Weightroom" with Pat Barber, Rob Orlando, Spencer Hendel and Dave Castro - video [wmv] [mov]
Monday 13th September
"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
"What is CrossFit?" by Andy Stumpf, CrossFit Coronado - video [wmv] [mov]
Sunday 12th September
Rest Day
Sunday Reading:
The one-minute row (a.k.a. getting ready for Fight Gone Bad)
Dead stop front squats to improve your cleans
Saturday 11th September
"Helton"
3 Rounds for time of:
Run 800m
30 DB Squat Cleans
30 Burpees
Or if you missed Friday
"Nate"
As many rounds as possible in 20 mins of:
2 Muscle ups
4 HSPU
8 Swings (32/24)
"The Zone Chronicles: Post-Workout Nutrition Part 4" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]
Friday 10th September
Skill Work- Handstand Holds
Met-con
15-12-9 reps of:
Clean and Jerk (60kg/40kg)
Handstand Push ups
Finish with 5 minutes mobilising shoulders.
Thursday 9th September
Back Squat 5-5-5-5-5
Really good website about Intermittent Fasting
Graham Holmberg does Fran - video [wmv] [mov]
Wednesday 8th September
Strength - Push Jerk 5-5-5-5-5
Met-Con -
Five Rounds of:
5 Push Jerk (60/40)
10 Kettlebell Swings (32/24)
Great Article - "The Tactical CrossFitter"
Guys if you still are yet to sort your membership out for September can you please do so by the end of the week. Also if your standing order is still set up for old amount, if you could please ammend for October that would be great.
Finally, we have entered 4 teams so far for the affiliate cup in October, we would love to enter another team if possible, so if you havent entered yet, get on it quick, this event is going to be MASSIVE!
Tuesday 7th September
Strength - Find Deadlift 5RM
Met-con -
Run 1200m
75 Wall Ball
Run 800m
50 Wall Ball
Run 400m
25 Wall Ball
137 photos, 137 days. "McDonald's Hamburgers Don't Age" from Good.
"Mic'd Up with Pat Sherwood" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Monday 6th September
"Ryan"
Five Rounds for time of:
7 Muscle Ups
21 Burpees
"Brian MacKenzie on Short and Fast vs Long and Slow", CrossFit Again Faster - video [wmv] [mov]
Squatting below parallel with Adrian Bozman - video [wmv] [mov]
Sunday 5th September
Saturday 4th September
"Danny"
As many rounds as possible in 20 mins of:
30 Box Jumps (24")
20 Push Press (50/30)
30 Pull Ups
Or
"Nicole"
As many reps as possible in 20 mins of:
Run 400m
Max reps Pull-Ups
Friday 3rd September
WOD A - Find a 1 rep max Deadlift
then immediately after complete max reps of Handstand Push Ups.
Rest 3 Mins
WOD B -For Time:
Run 800m
21 Sumo Deadlift High Pulls
72 Squats
Guys remember if you want to sign up for the affiliate cup, be quick as we need to enter the teams by latest next Wednesday!
"Linda" with Chris Spealler - video [wmv] [mov]
Thursday 2nd September
"Isabel"
30 Snatches for time (60kg/40kg)
Scale weight as needed.
"Sled Dragging" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Wednesday 1st September
For time:
50 Box Jumps (24")
50 Jumping Pull Ups
50 Swings (16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (20kg)
50 Back Extensions
50 Wall Ball (10/5)
50 Burpees
50 Double Unders
Don't forget if you want to go the affiliate cup in October we will need the money this week. We are looking at entering a minimum of 4 teams but we need to be quick as spaces are going FAST!
Also, we think its about time we had some new tunes in the gym, so if anyone wants to bring in some good training music into the gym on a CD we will get it on the Ipod!
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