Farm yard workout

Another video of what I got up to in Scotland.

Wednesday 29th Dec

Hang snatch
40(3) 45(3) 45(3) 50(1) 50(1) 55(1)
Still working on technique really, no bumpers so couldn't drop the weight.

3x hspu
6x squat clean 70kg
9x chest to bar pullup (holding on to cable cross over frame)
x6
11:58

Handstands were no problem, Squat clean did feel pretty heavy and they started to slow me down. Fun though

Tuesday 28th

45 spin class at 10:45

At 13:30 did the following

Lynne
Bodyweight bench max reps 91kg
chin up max reps
12/30
10/20
6/15
6/15
6/15

total 135 think that was a pb but felt weak cause of the cold.

5 min r

In 10min window run a mile then perform max reps deadlift at 100kg
30 reps did mile in about 5:40

5 min r

8xsdhp 35kg
8x toe to bar
8x press up
8xsit up
1min r
x3

Cold workout today even though still got a bad cold and getting back into the swing of things after the christmas binge

Monday 27th Dec

Box Squat
100 (5) 120 (5) 130(5) 140 (3) 145(3) 155 (1) didn't add the weights up right so lifted more than i should have.

rest 5 min

10 x ground to overhead 60kg
500m row
x5
19:28
Was slow, got a bad cold

Christmas Training

22nd Wed
50xsquat
200m run
x 5

I did this outside when the temperature was -18. It was unbelievably cold. My legs felt like they may freeze. It made the breathing so much harder

23rd Thurs

Amrap 30min
5x chin up on a barn door frame
10x tyreflip and jump in/out
10x tyre swing and overhead throw
40 steps farmer walk with tractor weight which were approx 30kg each
Did 7 rounds, it was a little warmer than the day before but still pretty hard. Video to follow.

Tuesday 21st December

A week with family in the Highlands of Scotland. My T shirt froze after completing this workout. Did some throwing that log around. Also ran about a mile in snow mostly up hill. Good fun.

Sat 18th Dec

Did an extra workout today from CrossFit mainsite

10x weighted pull up (used 20kg vest)
30x back extension
x3
x 4:04

Very happy with his time as one of the top times on the mainsite even when people using a lighter weight.

Scotland tomorrow lots of training outside in the snow!!!!

Help for Heroes Charity Day - Sunday 9 Jan 2011

On Sunday 9 January 2011 Oasis Sport and Leisure Club are hosting a Help For Heroes Charity Day. We have three main things going on. First is a day of classes, second a team from Oasis is taking on a team from the parachute regiment, thirdly we have a raffle with loads of good prizes.

This is sure to be a fantastic event which is going to raise lots of money for a really worthy charity.

Stick around over the coming days for more information on this great event.

fri 17th dec

hand snatch 5x5
5x5@40kg still working on technique really

ring mu 5x max
5x5 again working on technique, had feet on the floor trying to work on the transition phase

front squat 5x5
5x5@105kg
db snatch 3 x 10
3x10@24kg

Trained at 07:00 which is a bit early for me really.

At 09:45 took a 45min spin class.

thurs 16th

Today took a 45 min spinning class at 07:00 and a 30min on at 12:30, also took a pump class at 09:30 then did the rest at 14:00. It was a busy day

21-15-9
burpees
situps

3:13 Raced through this one, felt good

rest 5 min

1000m row
3:19.3 little slower than usual. Think the legs were a little tired

rest 5 min

12-9-6-3
60kg thruster
c2b chin
6:12 had to break up the set of 9 thruster. Very hard metcon
rest 5 min

run 1 mile
Ran a bit more than a mile prob just under 2. Took 11:48

wed 15th dec

clean and jerk 5x5

ring chin up 5xmax

incline bench 5x5

pistol 3x10

wed 15th dec

clean and jerk 5x5
5x5 @65kg still working on the jerk

ring chin up 5xmax
8,5,5,5,5 trying to work on pulling as high as possible to the bottom of my chest hence the low numbers

incline bench 5x5
5x5 @ 92.5kg

pistol 3x10

best effort so far on these, only wobbled a little

tues 14th deck

50 reps of
box jump
pull up
kb swing
walking lunge
kte
push press 20kg
back extension
thrusters 20kg
burpees
du

wow that was tough exercises on there own no problem, put them all together and ouch it took 30:13. Back extension just made me dizzy. Fun though

mon 13th

power clan 5x5

press 5x5

rack pull 5x5

1 arm oh walking lunge 3x10

5x5 @90kg legs were feeling it a bit today

5,5,4,4,4 @ 67.5kg

Rack Pull
5x5 @160kg trying to keep my shoulders over bar

20kg on lunges

fri 10th dec

Forrest

20x L pull ups
30xtoe to bar
40x burpees
800m run
x3

thurs 9th dec

hang snatch 5x5

ring mu 5x max

front squat 5x5

db snatch 3x10

wed 8th dec

air force wod

20x thruster
20x sdhp
20x push press
20x oh squat
20x front squat
42.5kg
perform 4 burpees on the minute every minute

rest 5 min

500m row/ 1min rest x 5

Tues 7th Dec

clean and jerk 5x5

ring chin up 5xmax

incline bench 5x5

pistols 3x10

Monday 6th Nov

Missed last couple of weeks. One I was in bruges. Second I didn't post the WODs.

AMRAP 15min

7xdeadlift 100kg
7xHSPU or hand release on the floor press ups

rest 5 min

AMRAP 10 min
20xkb swing
20xpull up

Wedding Day

Congrats Rich and Emma on your wedding. Hope you two had a great day with all going to plan.

Rich training this week

Rich me and Ryan are on a deload week this week. You should do the week beginning 8th Nov. We are going to start on new programming next week

Fri 19th Nov

Daniel
50 x pull up
400m run
21x 42.5kg thruster
800m run
21 x 42.5kg thruster
400m run
50x pull up

Thurs 18th Nov

Clean 5x5

Ring Dip 5x max

Deadlift 5x5

Pistol 5x5

Wed 17th Nov

Jackie
1000m row
20/10kg Thruster x 50
Pull up x 30

10 min r

10x 100kg/60kg Dead lift
10x burpees
Amrap 15 min

Tues 16th Nov

Push Jerk 5x5

Chin up 5x5

Bench Press 5x5

Step up 3x10

Monday 15th Nov

Isabel
30x snatch for time
rxd 60kg

10 min r

10x b/w back squat
10 x kb swing
amrap 15 min

12th Fri

Snatch balance 5x5

hspu 5x max

back squat 5x5

db clean and press 3x 10

thursday 11th

Helen
400m run
24kg/12kg swing x 21
pull up x 12
x 3

5 min rest

annie
50-40-30-20-10
DU/ situps

wed 9th

clean 5x5

ring dip 5x max

deadlift 5x5

pistol 3x10

Tues 9th

I've decided that for the conditioning days were are going to work through all the crosfit girls workout, when we have done those all the hero workouts. Hell yeah!!!

Did fran and grace last week

Today

Barbara
20 pull up
30 push up
40 sit ups
50 squats
3 min rest
x 5
time for each round

5 mins r

500m row / 1 min rest x 5

Monday 8th

Push Jerk 5x5

Chin up 5x5

Bench press 5x5

Step up 3x10

Fri 5th

Angie
100 pull up
100 press up
100 situp
100 squats

5 min r

2000m row - max effort

Thurs 4th

Snatch balance 5x5

HSPU 5 x max

Back squat 5x5

DB clean and press 3x10

Wed 3rd

Grace
60/40kg 30xGTOH for time

rest 5 min

10x kb snatch (each arm)
10x Box jump
x 5

rest 5 min

8x Toe to bar
8x press up
8 x thruster 40/30kg
8x v sit
8 x jumping lunge
1 min r
x 3

Tues 2nd Nov

Clean 5x5

Ring dip 5x max

Deadlift 5x5

Pistol 3x10

Monday 1st November

Fran
42.5/30kg Thruster
Pull up
21-15-9

Rest 5 min

10x OH squat 50/30kg
400m run
x 5

Friday 29th Oct

Push Jerk 5x5 2min r

Back Lever 5x max time 2 minr (hanging on the chin up bar curled into a ball)

Bench Press 5x5 2 min r

Step up (high step) 5x10 1 min r after both legs

Thursday 28th Oct

2k row (pb+30secs)

5min r

21-15-9
Thruster 40/30kg
Burpees

5min r
AMRAP 15min
Prowler push length of studio 40kg/30kg

or

AMRAP 15min

10x Deadlift 50kg
10x Box Jumps

Wed 27th Oct

Snatch Balance 5x5 2 min r

HSPU 5x max 2 min r

Back Squat 5x5 2 min r

DB clean and Press 5x10 (each arm) 1 min r after both arms

Tuesday 26th Oct

10x OH Squat 50kg/25kg
2min burpees (about 80% effort)
2min r x 5

5min r

10x chin up/ inverted row
2min row (2sec slower than 500m pb pace)
2min r x 5

5min r

8x SDHP
8x Toe to bar
8x Press up
8x Hang power clean 60/30kg
8x V sit
1min r x 3

Monday 25th October 2010

Clean 5x5 2 min r

Ring Dip 5x max reps 2min r

Deadlift 5x5 2 min r

Pistol 5x10 1min r after both legs (10 on each leg)

A bit of motivation to start the long journey ahead

Road to the Sectionals 2010

It all starts again. After our success all the team should definitely target a top 10 spot at the sectionals which should be about May time next year. we have got 6 months to work on our weaknesses. I'm going to keep doing the programming. For the next 6 weeks we will be alternating day of strength work and conditioning. Trying to make the conditioning sessions a little longer as I know one of my weaknesses is that anything over 10 min and the power out put drops.

The general template for strength days is:

An olympic variation lift e.g snatch, power clean, push jerk etc

Gynmastic movement e.g. HSPUm, chins, dips, muscle ups etc

Slow lift e.g. Deadlift, Squat, Press etc

Unilateral movement e.g pistol, 1 arm db clean and press

Rep ranges and sets will vary.

Conditioning

No set structure, lots of variations, light stuff, heavy stuff, one long workout or a few short one. Its CrossFit baby!!!

Every day we will perform the Kstar mobility WOD

CrossFit Velocity - Divided we fall games 2010

We came, we saw we nearly conquered. Great performance by the team. Outstanding on the row events finishing 6th in doing so beating the 3rd placed over all team and pushing second place right to the line. Personal best all round on the GTOH. Here's a little recap of the events so we don't forget what we did.


Event 1 - The Row

3K team row
There is a 15 minute time limit for this event.
Damper setting 4
One athlete working at a time
One rower per team.

Finished 6th/53 in a time of 9:52. Awesome everyone pulled a blinder.

Event 2 - The GTOH

In a 10 minute window each team member must establish a 1 RM GTOH for a combined team total. There will be 1 bar and a set amount of weight per team.

Movement Standards
Ground-to-Overhead
Bar moves from ground to full lockout position over head, when athlete is stationary and bar is under control judge will signal for a good lift.

PBs all round. Just need lots of O lifting practise to get the higher numbers now.
Danielle - 45kg
Ryan - 80kg
Matt - 85kg
Paul - 115kg
Team total 325kg
Think we finished 20th.


Event 3 - The Met Con

For Time:
200m Firemans Carry
20 Deadlift 80/50kg
20 KB Swings 24/16kg
20 Thrusters 40/30kg
20 Burpee Lateral Jumps
200m Firemans Carry

The fireman carry can be split up anyway but there must always be 2 team members being carried. Once the first carry is complete each team member must go to a station but cannot start until all team members are at a station. Once the 20 reps are complete the athletes rotate in a clockwise direction. However the athletes cannot rotate until all team members have completed their 20 reps. Once all athletes have performed all 20 reps of all 4 movements they finish with a 200m firemans carry. There will be a 15 minute time limit on this event.

God bless the thruster. Danielle stormed through this one. Our judges were strict. Stricter than us when we had to judge. Ryan ended up doing 25 thruster as some weren't count. That last firemans carried seemed like a marathon.

Finished 30th took us 12min 30 something.

Floating WOD
This was announced on the day. Simple push a prowler loaded with 60kg about 30m. Turn it round and pull it back. Ladies had 40kg. There was no easy way of doing this. I had a bit of a funky frog pulling technique. Ryan had to do it one legged. Danielle made it look easy. It was a horrible one!

Finished 34th took us 11min something.

Overall we finished a very respectable 21st out of 53 teams consisting of the top CrossFit athletes in the county.

Awesome day out

Saturday 23rd

GAME ON!!!!!!!!!!!!!

Thursday 21th and Friday 22nd

Nothing structured planned, If you're feeling good then practise clean and jerk technique, DU maybe a bit of rowing, nothing too heavy.

I'm not training on Thursday and Friday as teaching pump and spin classes.

Wednesday 20th Oct

Squat

2x Studio length prowler push
10x press up
20x situp
40 x DU
1 min r
x 5

or

10 x box jumps
10x press up
20x situp
40 x DU
1 min r
x 5

Tuesday 19th Oct

Deadlift

15 x hang power clean 60kg/40kg
15 x Burpees
x 3

5 min rest

3 x 750m row/ 1 min rest between sets

Monday 18th Oct

Bench

20x80k/50kg deadlift
20x kb swing 24kg/16kg
20x thruster 40kg/30kg
20x lateral burpee (over bar)
1 min rest
x 3

Strength for final week

Deload for this week
5@ 40%
5@50%
5@60%

Friday 15th Oct

Squat

6 Front Squat 60kg/40kg
9 Ring Dip
12 Box Jump
AMRAP 15min

Thursday 14th Oct

Press

21-15-9
Left hand kb snatch
Right hand kb snatch
Pull ups

Wed 13th Oct

Deadlift

10x snatch (full squat) 40kg/ 20kg
400m run
x 5

Tues 12th Oct

Three parts to this one

Part 1
5-1 reps i.e perform 5 on each on first round, 4 on seconds and so on.
90% 1rm deadlift
HSPU

Rest exactly 5 minutes

Part 2
Row 2k

Rest exactly 5 minutes

Part 3

20-15-10
Thrusters 40/30kg
Toes to bar

Score is total time minus 10 minutes.
This one is going to kill...

Monday 11th Oct

Bench

10x Press up
20x Squat
2 x Prowler push up and down the studio
x 10

If you can't do this one do Angie instead.

Two weeks to go. Hell yeah!!

Strength for this week is
5@ 75%
3@ 85%
Max@ 95%

This leaves us nicely for the de load week in the run up to next saturday.

Friday 8th oct

Squat

10 x thruster 40/30kg
10 x chin up
x 6

Thursday 7th oct

Press

21 oh squat 40/30kg
30 push up
400m run
x 3

Wednesday 6th oct

Deadlift

21-15-9
Burpees
Toe to bar

Rest as needed

Row 30 sec work/ 30 sec rest x 10

Tuesday 5th oct

60kg/ 40kg deadlift x 15
Push up x 15
x 10

Should be aiming for under 10 minutes.

Then work on any week points.

Monday 4th October

Bench

4 min row
3 min pullups
2 min Bodyweight back squat / Danielle 3/4 bodyweight
1 min Push Press or Push Jerk 60/40kg

Max reps on each exercise. Rest exactly 1 minute between exercises

Strength for next week

3 @ 70%
3 @ 80%
Max @ 90%

Still aiming to beat the number you achieved on the first week.

Friday 1st October

Squat

10x Pistols
20x KB swing
40x DU
AMRAP 15 min

God bless the pistols after the squat. What was I thinking......Pain that's what.

Thursday 30th Sept

Press

21-15-9
Deadlift 100kg/60kg
Ring Dips/ assisted
DB Thrusters 20kg/10kg

Wednesday 29th Sept

Deadlift

5 x HSPU
10 X Box Jump
x 10

Tuesday 28th Sept

This one is going to hurt!!!!

Row 2000m
20 x toe to bar
20 x press up
20 x KB swing
20 x Squat
x 2
Row 2000m

Long hard slog.

Monday 27th Sept

Bench Press

In a 5 min window run 400m the 15 overhead squats (40kg/30kg). In the time you have left perform as many pullups/ assisted as possible.
rest 2 min
Repeat 3 times.

The score is the number of pull ups.

This sounds a fun one!

Four weeks to go. Hell Yeah!!!

Back to the start on the strength cycle. Still using the same numbers as the first week

5@65%
5@75%
Max@85%

We are looking to beat the max reps from the first cycle.

Also fit in practise of O lift when you can

fri 24th

Squat

+

Amrap 15min

15 x pull up
10 x burpees
5 x squat snatch 40/20kg

thursday 23rd

press

+

50 du
(20 kb swing/ 10 press up) X3
40 du
(20 kb swing/ 10 press up) X 2
30 du
(20 kb swing/ 10 press up) X 1

Press up - hands must leave the floor at the bottom of the movement

wed 22nd

Deadlift

+

3 rds
7 hspu
7 thruster 60/30kg
7 hand power clean 60/30kg

Mon 20th

Bench

+

5 x pull up
10 x press up
15 x squat
one the minute everyminute for 15 minute

+ 2000m row pb+ 30seconds

strength for this week

This is a deload week for the strength

5@40%
5@50%
5@60%

This will seem pretty easy, but from next week we will start hitting it hard.

fri 17th

squat

25-20-15-10-5

60kg/30kg hand power clean
24/12kg kb swind
Press up
sit up

thurs 16th

press

6x200m sprint
2 min rest b/t sprints

+

50 toe to bar for time

wed15th

deadlift

10xstrict chin up
5x hspu
1min rest
x 7
2 min rest
row 2000m

tues 14th

Matt wanted a long one

25x chin up
50x deadlift @60kg/40kg
25x ring dip
50x thrusters @20kg/12kg
25x toe to bar
50x press up
25x box jump
50x sit up
25x burpees
50x walking lunge with 20/10kg weight over head

tues 14th

mon 13th

bench press

20xthruster
20xsumo deadlift high pull
20xpush jerk
20xoverhead squat
20xfront squat
42.5kg/25kg
For time

However

When performing the metcon you must perform 4 burpees on the minute every minute, not matter where u are in the workout.

strength for this week

5@75%
3@85%
Max reps@95%

friday 10th

squat

this one looks like a beauty. I devised it all on my own


'A fucked up sandwich'

1000m row
then perform 3 circuits of
6x deadlift
12x box jumps
24x chin up
finish with another 1000m row

thursday 9th

press

8x100m sprints
walk back to the start for your rest

I'm going to use a football pitch

wednesday 8th

deadlift

snatch 3x3

10x 1arm thrusters @20kg (5 each arm)
10x burpees
x5

tuesday 7th

no strength part

10x 24kg kettlebell snatch - left hand
10x 24kg kettlebell snatch - right hand
10x press up
x 5

the above work out is the workout of the month for optimal life fitness (the guys who run Olympic and kettlebell courses) The time to beat is 5:46 thats by the guy who runs the company. Got to video this one and send it in. I'm confident I can go under 5min.

After that CrossFit cindy

5x chin up
10x press up
15x squat
amrap 20 min

Monday 6th sept

bench press

5x deadlift
5x squat clean
5x split jerk
x10 @40kg

strength for this week

this week strength portion looks like this

3 reps @ 70%
3 reps @ 80%
Max reps @ 90%

remember using 90% of 1 rm for the calculations

fri 3rd

back squat
5@65%
5@75%
max@85%

max Mu/chin up in 10 min
5 min rest
max HU, elevated press up in 10 min

thurs 2nd

press
5@65%
5@75%
max@85%

30-25-20-15-10-5
burpees
pullup
boxjump

wed 1st

deadlift
5@65%
5@75%
max@85%

snatch 3x3

75x kb swing
75x du
50x kb swing
50x du
25x kb swing
25x du

tuesday 31th

bench press
5@65%
5@75%
max@85%

200 thrusters for time 30kg/20kg

strength training from now one

We should all pretty much know our 1rm for the main lifts, so were going to try the wendler 5/3/1 system for strength. basically one week lifting 3x5, one at 3x3 and one week 5/3/1. On the last set of each exercise you go for maximum reps. We will use percentages however they will be based on 90% of your one rep max. Each if your rep max is 100kg you will use 90kg as the number to work out your percentages from.

Week one looks like this

5x 65%
5x 75%
5x 85% however if you can get more than 5 keep going until you can get anymore.

Also you should be building up to the first set with 2 or 3 sets before the 65% on.

Each week the percentages and reps change. Remember to work out your lifting numbers from 90% of your 1rm though.

Team Workout. Hell Yeah!!!

WOD 1
10 min to find the team collective 1rm on the front squat. One lifter at a time

WOD 2

Max row in 24 min. 3 rounds of 2min each.

WOD 3
20 burpees
30 situps
40 squats
20 length of the sports hall sprint.
All go at the same time but can not move onto the next exercise until all finished the current one.

friday 27th

deadlift

10x pistols (5 each leg)
15x press ups
20x situps
AMRAP 15 min

wednesday 25th

clean and jerk

30 burpee
30 chinup/ jumping
30 box jump
15 thrusters 60kg/30kg
15 ring dips/ dips
15 clean 60kg/30kg
30 steps walking lunge with 20kg/10kg held overhead

tuesday 24th

back squat

10x clean 60kg/30kg
500m row
x 3

Monday 23rd

Bench Press

Fran 21-15-9
42.kg/20kg Thruster
chin up/jumping

This weeks WODs

I'm away from Wednesday so will only do the first WODs posted. Got some quality looking workouts for this week.

Be strong, live long!!

Friday

Weighted Chin up

+

5 x Deadlift 100kg/50kg
10 x Burpees
x 5

Thursday

Power Clean

+

A) Max thrusters 3min 20kg/12kg
B) Max clapping/normal press ups 3min
C) Max DU 3 min
D) Max Jumping Squat 20kg/12kg 2 min
E) Max OH squat stick 2 min
F) Max KB swing 24kg/12kg 2 min

Exactly 1 min rest between each exercise

Wednesday

Deadlift

+

AMRAP 20 min

7 x Back Squat 60kg/ 30kg
10 x One arm overhead walking lunge 12kg/6kg
7 x Burpees
10 x One arm overhead walking lunge 12kg/6kg

Tuesday

Press

+

AMRAP 10 min with 40kg/20kg
12 Deadlift
9 Hang Cleans
6 Push Press

+

2000m row

Monday

Back Squat

+

21 - 15 - 9
Lunges (per leg)
sit up
Chin up

+

50 Manmakers for time 12kg/6kg

Event details

>It cost £50 per team to enter. Which I've paid for.
Total cost for hotel room is £67.50. Its just outside Swansea but it is on the main road so no problems travelling to Crossfit Velocity. It was the cheapest and has parking. Danielle your in a room on your own, so am I because I organised it Ha!! Matt and Ryan sharing. You don't have to share a bed though.

http://www.travelodge.co.uk/search_and_book/hotel_overview.php?hotel_id=94


I don't mind driving down. Unless anyone else wants to. I worked out it would be two tanks of petrol so equals about £20 each in total.

So all told give or take a few pence its cost £50 each, which is pretty good going I think.

Just got to sort a team name and some team colour then we are sorted.

Also think we should organise a team workout at some point, let me know any good dates you have.

Lets kick some ass!!!!

friday

deadlift

+

21-15-9
60kg squat clean (20kg)
chin up (jumping/ or on bench)

wednesday

Snatch

+

10 x 40kg OH squat
200m run
x 6

Danielle / Matt WOD

Ryan and I are pretty much doing the same thing and training together as much as possible. I'm getting him to work on his weak stuff for ten mins in his warm up. He's working on HSPU, double unders, squat depth. If I was you I'd do the same.

Here is what Ryan and I are doing this week so you can join in and do the same. Danielle in brackets are what you can do scalled if needs be. Matt I'll leave it up to you to scale if you want.

Post your scores in the comments below like I have done. Go team.

Monday (Only me)
Front squat 5@50% 3@60% 2@70% 1@80% 1@90% 1@95 1@100+%
I'm using this protocol for all of my strength exercises. If you know your one rep max then go for it. If not I'd use it as a chance to find it, then next time. On the last set I've been trying to beat my previous best.

+

20 ring Dips (feet supported)
20 40kg power snatch (just the bar)
20 DU (40 singles)
x 3 it took me 16:02. The ring dips killed me

Tuesday

Floor Press

+

500m row
20 24kg kb swing (8/12kg)
20 press up (knees)
amrap 20min