Gabbo after completing his own WOD

Strength - Push Jerk 3-3-3-3-3

Met-con :

4 Rounds of:

30 Walking Lunges (16kg/12kg Kbs)

30 Box Jumps (24")

20 Wall Ball (10/6)

Boxing their own worst enemy

"Barbara Gone Mad" (Gabbos Leaving WOD)

3 Rounds of:

20 Pull Ups

30 Press Ups

40 Sit Ups

50 Squats

Run 800m

How you think of discipline affects whether or not you will have any

Katie Hogan Vs Lindsey Valenzuela on the Thruster Ladder at the Southern California Regional - video [wmv] [mov]

a) Find a Deadlift 5 rep Max

b) 6 Rounds for time of:

Run 400m

25 Burpees

"Voltaire, Apple, and the Myth of Perfect" from Smart Data Collective.



"One Goal" with Mikko Salo - video [wmv] [mov]

"Fran"

21-15-9 reps of:

Thrusters (42.5/30)

Pull Ups

"The Last 5%" from CrossFit West Santa Cruz (CA).

"Cooking With Nick Massie: Calabacitas", CrossFit Journal preview video [wmv] [mov]

Rest Day

Sunday Reading:

Set the clock to “I’m gonna actually change something if I do it long enough.”

Life expectancy falling for women in some parts of US

How superbugs will affect our healthcare costs

"Nate"

As many rounds as possible in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Swings (32/24)

Even more reasons to front squat

"Kendrick Farris Gets His First Kipping Pull-up" by Again Faster Equipment - video [wmv] [mov]

a) 3 x Max Ring Press Ups

b) "Nicole"

As many reps as possible in 20 minutes of:

Run 400m

Max Rep Pull Ups

Everytime you come off the bar complete a 400m Run. Score is total Pull Ups in 20 minutes

"CrossFit UFC Throwdown", CrossFit Journal preview video [wmv] [mov]

What being strong is teaching me

Toby finishing his Iron Man in 6h 8m. Well done mate!!

a)"Elizabeth"

21-15-9 reps of:

Squat Cleans (60/40)

Ring Dips

OR

"Upside Down Elizabeth"

21-15-9 reps of:

Squat Cleans (60/40)

Handstand Push Ups

b) 3 x 200m Farmers Walks (24kg Kbs, 20kg Kbs)

"Heart" with Heather Scaglione - video [wmv] [mov]

"12 Social Media Tools Recommended By the Pros" from Social Media Examiner.



a) Find a 1 Rep Max Split Jerk

b) For Max reps:

5 min Max Calories on Rower

5 Min Max Rounds of "Cindy"

5 Min Max Rounds of 10 Box Jumps (20"), 10 Swings (24/16)

How to train like an Olympic weightlifter in 3 easy steps

Johnny Smyth rows for Help For Heroes - video [wmv] [mov]

Team CrossFit Bath at the Games

a) 3 x Max Rep Strict Pull Ups

b) 5 Rounds of:

Run 200m

7 Push Press (60/40)

Rest 1 minute

5 Rounds of:

10 DB Power Cleans (20/16)

10 Wall Ball (10/6)

Rest 1 minute

5 Rounds of:

10 Toes to Bar

25 Double Unders

Each Workout has a 7 minute time cap. If you dont finish the 5 rounds in the 7 minutes, record number of completed rounds.

"SEALFIT Part 10" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]

Want a big squat? Stretch your piriformis muscle! 

a) Five Rounds for Max Weight and Reps of:

3 Front Squats

Max Reps Handstand Push Ups

b) AMRAP in 10 mins:

10 Front Squats (40/30)

12 Push Ups

10 Power Cleans (40/30)

Regional Update 4.2 - video [wmv] [mov]

We are holding an Oly lifting seminar on Sat 2nd July. Jamie Crichton & Fay Collinson from Manchester will be taking the seminar, it will last 4-5 hours & cover the snatch, the clean & the jerk and exercises to correct technical flaws. They are both BWLA Lvl 2 qualified & competitive Oly Weightlifters. The cost is £20 for CrossFit Bath members & £30 for non-members. Please comment if interested



Rest Day

Sunday Reading:

The merits of bodybuilding

Polish Olympic Weightlifting Team Training – 6 Part Video

Age alone may not cause testosterone to fall

a) "Annie" 

50-40-30-20-10 reps of:

Double Unders

Sit ups

b) Max Games Standard Push Ups in 2 minutes

c) 3 Rounds of:

10 Toes to Bar

200m Farmers Carry (Go Heavy!)

"Breath" with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment - video [wmv] [mov]

“Bear Complex”

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. 

Highest levels to lowest levels of pesticides on produce

Natty and Annie T

a) 3 Rounds for Max Reps of:

Ring Dips

L-Sit Hold

Ring Pull Ups

b) For time:

Run 1km then:

10-9-8-7-6-5-4-3-2-1 reps of:

KB Swings (32/24)

Box Jumps (30"/24")

Run 1km

"CrossFit for Performance: Part 1" with Chip Pugh and Rich Froning Jr., CrossFit Journal preview video [wmv] [mov]

5 Barbell Rules

“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.

We're all getting smaller and our brains are shrinking too. Is farming to blame?



Regional Update 3.3 - video [wmv] [mov]

Strength - Back Squat 5x5

Met-con: "Helen"

3 Rounds for time:

Run 400m

21 Kb Swings (24/16)

12 Pull Ups

Regional Update 3.2 - video [wmv] [mov]

Someones Angry!!

Bex and Chesc with Mikko Salo. Games Champion 2009 and 2011....hopefully!

Rest Day

Sunday Reading:

The illusion of control

The road to pull-up domination

Teaching a recipe to think for itself

This clown has double unders, do you?

a) Find a 1 Rep Max Weighted Pull Up

b) AMRAP in 15 Mins of:

1 Rope Climb

10 Ring Dips

20 Wall Ball (10/6)

c) 3 x 200m Farmers Walks (24kg /16kg KB's)

One Hand Muscle Up [wmv] [mov]

Placebos, CrossFit, and the power of the mind

Strength - Hang Power Snatch 3-3-3-3-3

Met-con : As many Rounds as poss in 15 mins:

9 Hang Power Snatches (40/30)

15 Burpees

"Garage Gym With Dan Bailey", CrossFit Journal preview video [wmv] [mov]

In a 4 minute window:

Run 400m

15 Thrusters (42.5/30)

Max Rep Pull Ups in remaining time.

Rest 2 minutes, repeat for 5 Rounds. Score is total number of Pull Ups.

"Change Our Thoughts" with Greg Amundson - video [wmv] [mov

Tips for starting a low-carb diet / L.A. Times on high-fat diets

Boyzone on tour

a) Front Squat 2-2-2-2-2

b) Push Press 2-2-2-2-2

c) 2 minutes, 90 seconds, 1 minute and 30 secs of:

Double Unders

Sit Ups

There is no rest between exercises.

"Grocery Shopping" with Nick Massie, CrossFit Journal preview video [wmv] [mov]

"5 Attributes of the World's Greatest Business Leaders" from Open Forum.



2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (20/16)
50 Toes to bar
100 foot Walking lunge (20/15)
150 foot Sprint



The Regional Update 2.3 - video [wmv] [mov]



Some of the Gang on day 3 at the European Regional 2011

Strength - Deadlift 5-5-5-5-5

Met-con: "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 Regional Update 2.2 - video [wmv] [mov]



J during the Farmers Walks

a) Three Rounds of:

21 L-Pull Ups

4 Rope Climbs

b) Three Rounds of:

Row 500m

21 Burpees

Run 400m

"CrossFit Endurance: Single-Sport Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov]

Please remember the gym is closed until next Monday, as we are all up in Bolton for the European Regionals!!