Divided We Fall Games 2011

A team from the School of Strength took part in the Divided We Fall CrossFit games on 29th October 2011 in Swansea. 80 teams of some of the fittest athletes in the country took part. Here's videos of the team in action. There will also be a write up soon.

Paul and Ryan in action

UK Strength and Power final

Coach Paul won the under 90kg UK Strength and Power Final on 3rd October. Coach Ryan came joint 2nd in the under 75kg's.

UK CrossFit Games

What goes on in class?

SOS challenge

we have put a little challenge for you guys to try:

AMRAP 15mins:

10 tyre flips

15 burpees

20 DB swings (male 18kg female 12kg)

if you fancy an attempt, speak to Ryan or Paul.

Also try and get as many people following this blog. We are doing regular updates from now on.

thanks

School of Strength.

2 Week Down!!!

2 weeks down. So far the feedback has been brilliant. The weather has been good, every one working so hard. Keep up the good work.

Is School of Strength for me?

The buzz around School of Strength is growing, but one question I have been asked a lot is whether they are strong or fit enough to take part. Well the answer is YES YOU ARE! The great thing about School of Strength is that we will scale the weights depending on your current level of strength and fitness. We hare a large variety of different weighted sandbags and dumbbells and even the beer kegs aren’t that heavy. As for the gymnastic rings we have so many variations of exercises it is really easy for us to alter the exercises for the individual. We will complete exercises for time not reps so everyone will finish at the same time, whether you do 8 or 80 reps.

There are been a lot of interest from females too, so don’t be shy the classes won’t be male dominated. Strength is important for everyone and if you haven’t used weights before this will be a great place for you to start. The exercises we use are pretty simple too, everyone can pick up a sandbag, put it on there shoulder and carry it 15 metres.

All you have got to do is turn up, be prepared for the possibility of a little rain, get stuck in and work hard. I promise that the sessions be great fun and you well get great results.

4 for £20

To launch the school of strength we are offering discount on classes. Bring the voucher or tell us the code when you come to class and recieve 4 classes for £20.

www.schoolofstrength.co.uk

What goes on in class?

I thought I would give you a bit of an insight to how the School of Strength classes will be structured so you know what to expect on the first day. It is outside whatever the weather so don’t come in your brand new gym kit. Each session will have the same structure and will be divided into five sections. Our goal is to produce total body strength and conditioning.

Warm up

This will be brief and basic, some mobility work and basic dynamic bodyweight exercises to get the heart pumping, joints moving freely and muscles mobilised. Expect arm leg swings, arm circles and squats.

Strength

This is where we go heavy (well depending on your experience and current level of strength) an example strength circuit we will use is below

Work for 30 seconds/ rest for 30 seconds
Bodyrow on gymnastic rings
Squating with heavy sandbag on shoulders
1 arm dumbbell clean and press.

Participants will rotate exercises after each 30 seconds. Performing three sets in total. This is just one circuit our sessions will have either two or three different circuits.

Conditioning

The weight used may be lighter but this section will definitely get the heart rate going. Great for burning fat and getting that desired lean physique.

Work or 30 seconds / rest for 15 seconds
Hitting tyre with sledgehammer
Car tyre throws
Farmers walk.

The goal here is to get as much work done in the time frame.
Participants will rotate exercises after each 30 seconds. Performing three sets in total. This is just one circuit our sessions will have either two or three different circuits.

Competition

This is the fun part. It will vary from week to week but the essentials will stay the same. Go head to head with your counterparts. It could be anything. One on one tug of war, team tyre flip racing or barrel tossing. One thing is for sure you will be working hard and having fun!

Cool down

The relaxing part. Time for a well earned stretch, we will be concentrating on the problem areas, normally hips and shoulders.

Now you know what to expect are you still in? Check back soon for videos of the prowler in action.

School opens!!!!

First class starts Saturday 09:30 9th April 2011.

Visit www.schoolofstrength.co.uk for more info on the fitness revolution

Friday 11th Feb

Press
60(5) 65(5) 67(5) 68.5(3) 70(3) 72.5(3)

rest 5 min

15-10-5
Thruster 60kg
Toe to bar
3:28

Evening
1 hour snatch practice. Working through progressions, snatch balance, hang snatch, full snatch then a couple of heavy sets of over head squats. Up to 80kg

Thursday 10th Feb

21-15-9
Burpees
Hang Power clean 60kg
5:28

rest 5 min

1000m row
3:20.2

rest 5 min

21-15-9
Burpees
Hang Power clean 60kg
8:16

Wednesday 9th Feb

Razorstorm Feb challenge max pull ups - 57



rest 10 min

Power Clean
80(3) 85(3) 90(3) 95(1) 100(1) 105(x)

rest 10 min

100 wall ball 10kg about 8 min

Tuesday 8th Feb

21x 100kg deadlift
400m run
18x 100kg deadlift
400m run
15x 100kg deadlift
400m run
12x 100kg deadlift
400m run
12:12 - Happy with this time, all deads were unbroken, wasted prob a minute per round waiting for the treadmill to speed up.

rest 10 min

10x dip
10x OH squat 50kg
x 5
9:43

Monday 7th Feb

Front Squat
90(5) 100(5) 110(5) 115(3) 120(3) 125(2)

rest 5 min

50x bench jump
50x kb swing
50x sit up
50x 18kg db hang power clean
800m run
50x back extension
16:55

Friday 4th

Incline Bench
95 (3) 100(3) 102.5(3) 105(1) 107.5(1) 110 (1 with a little help)

rest 5 min

21-15-9
Deadlift 100kg
clapping press up
V sit
5:09

rest 10 min

Death by burpees (every 30 seconds)
10 reps

Thursday 3rd feb

10 min HSPU 50
5 min squats 170-180
2 min pull ups 44-46
1 min press up 34

rest 5 min

run around the block 13:09

Wed 2nd Feb

Jerk

60(5) 65(5) 70(5) 75(3) 77.5(3) 80(3)

10 min rest

500m row
7x thrusters 60kg
x5
13:51

This is the second time I have tried this first was 14 something so happy that I beat my previous time. My legs had no power and hurt from the very first around. So is a boost to the confidence that I went faster than before. Thruster were all unbroken and it didn't feel too heavy.

Tuesday 1st Feb

3x Power clean 80kg
6x Wall CLimb
9x Box Jump
x 5
14:25

Those Wall climbs really hurt

Rest 10 min


AMRAP 10min

5x Burpee
10x Pistol
15x Toe to bar
5 rounds + 5 burpees
focused on doing rounds unbroken

Monday 31st Jan

High Bar BAck squat

140(3) 142.5(3) 147.5 (3) 147.5 (1) 150(1) 152.5(1)

Happy with these, just getting back into high bar back squat as I've been using low bar for about 2 years.

Hero wod Josh

21x 42.5kg OH squat
42x Pull up
15x OH squat
30x Pull up
9x OH squat
18x Pull up

6:23
Ouch on the shoulders

10 min rest

10x Deadlfit 120kg
50x DU
x3 Took my time. Stumbled a few times on DU

Friday 28th Jan

Incline Bench
80(5) 85(5) 90(5) 95(3) 100 (3) 105(2) got 3 with a little help

5 min rest

15-9-6
Burpees
Dips
Power Snatch 50kg

7:44
Happy with that as I did it at 8am

rest 10 min

3x HSPU
6x Hang power cleab 70kg
12x Pistols
AMRAP 10 min

4 rounds + 3 HSPU
Took this one pretty steady

Thursday 27th Jan

20x KB swing
20x Goblet Squat
400m run
x 5
18:25

Did it outside, think it may have been more than 400m

Wed 26th Jan

Jerk

70(3) 75(3) 80 (3) 85(1) (1) )(1)

4 min row 1200/1110
3 min sit up 75/64
2 min box jump 42/42
1 min squat clean 60kg 10/9
rest 3 min
x 2

Tues 25th Jan

WOD 2 from last years sectional. In comp i did it in 8:14

50x Du

3 rounds (3 60kg gtoh, 10 toe to bar)

40 x du

2 rounds (3 60kg gtoh, 10 toe to bar)

30 x du

1 rounds (3 60kg gtoh, 10 toe to bar)

8:09 Very pleased as I beat my time. Struggled a bit with Du today. Toe to bar were no problem

rest 10 min

Row 500m 1 min r x 3

1:44/ 1:50 / 1:48

Took it steady

Monday 24th Jan

High Bar Back Squat

120(5) 125(5) 130(5) 135(3) 140(3) 145(2)

12X body weight deadlift 90kg
12x pull up
12x press up
x12
23.48

All round unbroken apart from last set of pull ups when my hands tore

Friday 21st Jan

Bench Press
100(3) 110(3) 115(3) 120(1) 125(1) 127.5(1)

Just short of a pb, it was a friday workout so never going to set any new records.

AMRAP 20 min

10x toe to bar
10x hang power snatch 30kg
10x 50kg db deadlift (5 on each arm)

10 rounds + 2 toe to bar

All rounds were unbroken, only my finger which the skin came off. so took a little time to plaster it back up.

Thursday 20th jan

30x squat
30x push up
400mish run
x 5
13.:34

Did this on a field which was fun, ground pretty uneven, and not sure whether it was 400m

Wed 19th Jan

Clean and Jerk
60(5) 65(5) 67.5(5) 70(3) 75(3) 82.5(3)

Happy with the clean and jerk, my technique is improving, although no bumper so i couldn't drop the weights.

10x burpee
5x back squat 100kg
3x hspu
x 7
11:42

Great metcon, I was on for 10 min at half way but the hspu slowed down towards the end.

Tuesday 18th Jan

Elizabeth
21-15-9
Squat clean 60kg
ring dips
8:38

Squat clean were steady, dips are a weakness of mine, although this was still a 3 minutes pb so can't complain.

10 min rest

10x Hang power clean 20
20x 24kg kb swing
30x oh squat 20kg
40x push up
50x pull up
60x situp
70x push press 70kg
80x squats
90x flutter kick
100x double under
21:09

This was a good one as I could keep moving through the exercise, stumbled a bit on double unders.

Mon 17th Jan

Deadlift
160(3) 180(3) 185(3) 190(1) 195(1) 201(1) 210(x)

Three pb's 185, 195 and 201. That 200kg has been a long time coming

5 min rest

On the min for 10 min

3x thrusters 60kg
3x pull up

when 10 min is up 1 min rest

Max reps thruster (14) straight into max rep pull up (28)

Sat 15th Jan

1/2 cindy
5xpull up
10x press up
15x squat
amrap 10min

12 or 13 rounds lost count

Fri 14th Jan

Bench press
100(5) 105(5) (5) (3) 107.5 (3) 110(3)

Thursday 13th Jan

2x spinning class, and a body pump class

Amrap 15min
250m row
25 press up

7 rounds 24 press up. Could quite get that last one.

10 min rest

21-15-9
chest to bar pull up
kb swing

5:21

Wed 12th Jan

Clean and Jerk
70(3) 75(3) 80(3) 85(1) 90(1) 95(1)

Rest 5 min

25x pull up
50x deadlift 60kg
50x press up
50x box jump
50x floor wiper 60kg
50x db clean and press 16kg
25x pull up

17:01

Tues 11th Jan

In a 10 min window run 1 miles then in time remaining establish max ring dips (47)

5 min rest

In a 10 min window row 1600m then in the time remaining establish max burpees (43)

10 min rest

10x front squat 60kg
10x chin up
x 5
7:10

Mon 10th Dec

Deadlift
140 (5) 160 (5) 165 (5) 170 (3) 175 (3) 180(5)pb

15xoh squat 50kg
20x box jump
x5 12:35

Help for Heroes Charity Day

Here is event 1. Oasis vs 7 Para regiment. 4000m team row we won. Think I pulled a 1:34 average which was very happy with

Wednesday 5th Jan

Tried Again Faster competition WOD today. Probably wasn't the best idea as it involved the press, which I have done for the last three days in a row.

9x Back squat 70kg
7x burpees
5x push press/jerk 70kg
amrap 6min.

After a false start (the person timing me stopped the watch half way through my first round) i got 4 rounds. Was happy with that. The top guys are getting around 5 round. With fresh shoulders I recon i can do 5. Not today though.

Here's my attempt



After about 10 min rest I did some rowing 30 sec work/ 30 sec rest x 10 where between 145 and 157m

Tuesday 4th jan

Fran
21-15-9
42.5kg thrusters
chin up

2:47 my or is 2:42. Yesterday's WOD really took it out of me and legs and shoulder were tired. My transition was good, and didn't stop at all but my movement in the thruster and chins was slower than i am capable of. Just wasn't firing that quickly today.

15 min rest

a. max thruster 3 min 20kg 40-50reps
b. max clapping press up 3 min 36 reps
c. max du 3 min 80
d. max squat jump 2 min 52
e. max oh squat with stick 2 min 58
f. max kb swing 24kg 2 min 40
1 min rest between sets

That was fun

Monday 3rd Jan

Box Squats

140(3) 140(3) 140(3) 145(1) 150(1) 152.5(1)

800m run then

3 circuits of

50x deadlift 60kg
30x db push press 20kg
20x press up

then 1000m row to finish

25 min

This was hellish. The volume of the deadlifts was the thing that made it really hard

Sunday 3rd jan

Did the wod from Crossfit mainsite today.

AMRAP 20 min

10x52kg push press
10x24kg kettlebell swing
10xbox jump (was supposed to be 24 inch I used 26inch)


did 11 rounds. Happy with that for a Sunday afternoon workout.

Friday 31st December

Press
60(5) 65(5) 67.5(5) 70(3) 72.5(3) 75(5)

5 hspu
10 deadlift 140kg
15 db thrusters 20kg
20 ctb pullups
25 SDHP 60kg
30 Box Jumps
35 KB swings 24kg
40 press ups
45 squats
50 press ups

Great workout in the gym after it closed. The SDHP sucked!!!

Thursday 30th Dec

07:00 45 min spinning
07:45 1/2 cindy 5xpull up 10x press up 15x squat - 10 rounds + chinup
09:30 Pump class
12:30 30 min spin class
13:30 10x deadlift 100kg, 10x pull up (strict) x 2 1:17
14:00 100m sprint, 1 min r x 10
10 min rest
50 kb swing for time 24kg 1:44