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Friday 10 August 2012

Mo Farah

Warm up

5min Skipping
Spealler

AMRAP 12min of:

3 Rope climbs
15 Push ups

WOD - Pairs relay

For time:

800m
400m
200m
100m

Thursday 10 August 2012

8 RFT of:

100m Freestyle swim
25m Underwater swim
25m Recovery swim

Wednesday 08 August 2012

Sir Chris Hoy

Warm up

Tech / skills

WOD

Tuesday 07 August 2012

 Alistair and Jonny Brownlee

Warm up

Run 200m
Animal movements

Tech/Skills

Front squats / overhead squats

WOD

5 RFT of:

12 Deadlift
9 Cleans
6 Front Squat
3 Push press

Monday 06 August 2012

Warm up

Skipping/Spealler

6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
Med ball sit-ups

Tech/Skills

Deadlifts and Snatch practice

WOD 

4 RFT of:

40kg snatch, 10 reps
200m Sprint

Or

Deadlifts, 10reps
200m Sprint

Friday 03 August 2012

Jessica Ennis

Warm up

Skipping

50m walking lunge
30 kettle bell swings
20 squats
10 toes to bar
5 broad jumps

Tech/Skills: power cleans and med ball cleans

WOD

4 RFT of:

Run 400m

1 Rope climb (3 modified)
10 Power cleans (60kg)
20 Wall ball shots
30 Situps

Thursday 02 August 2012

Record total time:

10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
...
...
2 lengths swim
1 length underwater
1 length swim
1 length underwater

Wednesday 01 August 2012

Warm up

Skipping

50m walking lunge
30 kettle bell swings
20 squats
10 toes to bar
5 broad jumps

Tech/Skills: power cleans and med ball cleans

WOD

4 RFT of:

Run 400m

1 Rope climb (3modified)
10 Power cleans (60kg)
20 Wall ball shots
30 Situps

Tuesday 31 July 2012

Warm up

Skipping

Animal crawls

Tech/skills

Deadlifts

Advanced: 5-5-5-5-5 Hang power cleans

WOD

AMRAP in 20 mins:

Run 200m

12 body weight Deadlifts
12 Handstand Pushups (or pushups off box)

Monday 30 July 2012

Warm up

400m Run

15 Sandbag getups
400m Run
15 Sandbag getups

Tech/Skills:

Max pullups in 1 min

Max situps in 1 min
Max pushups in 1 min

Beginners: Deadlift tech/skills

WOD

5 RFT of:

15 box jumps

12 kettlebell swings
9 push presses

Friday 27 July 2012

Zoe Smith

Warm up

5min Skipping

Tech/Skills

Med ball cleans

WOD – The Chief

Advanced

Max rounds in 3 minutes of:

60kg Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute

Beginner

Max rounds in 3 minutes of:

Med ball cleans, 10 reps
6 Push-ups
9 Squats

Rest 1 minute

Repeat for a total of 5 cycles.

Thursday 26 July 2012

Follow Team in the pool GB at the London Olympics at swimming.org

AMRAP 30min of:

100m Kick
100m Pull
100m Freestyle

This is a no-fin workout!

Wednesday 25 July 2012

Mike's Gym

Warm up

Run 800m

Burgener warm up

Take some time to read the CrossFit Journal article on the Burgener warm up that explains the ideas behind it and describes in detail how to perform it, with links to videos on each of the six drills.

WOD

5 RFT of:

Run 400m
29 Back squats, 60kg

Tuesday 24 July 2012

Gillian Mounsey

Warm up

Run 800m

Skills

Handstands - check out Gillian Mounsey's website and youtube videos for some great coaching videos.


WOD

Advanced

1 Squat Cleans, 60kg
10 Handstand push ups
2 Squat Cleans, 60kg
9 Handstand push ups
3 Squat Cleans, 60kg
8 Handstand push ups
...
...
9 Squat Cleans, 60kg
2 Handstand push ups
10 Squat Cleans, 60kg
1 Handstand push up

Beginner

1 Front Squat, 80kg
10 Push ups
2 Front Squat, 80kg
9 Push ups
3 Front Squat, 80kg
8 Push ups
...
...
9 Front Squat, 80kg
2 Push ups
10 Front Squat, 80kg
1 Push up

Monday 23 July 2012

CrossFit 3D

Warm up

Run 800m

Spealler

Skills

Medicine ball cleans

WOD

21-15-9 of:

Medicine ball cleans

Kettlebell swings

Squats

Run 400m after each set

Friday 20 July 2012

Warm up

Run 800m

12min AMRAP of:

3 Rope climbs
15 Push ups

WOD

For max weight:

Back squats 2-2-2-2-2-2-2-2-2-2

Thursday 19 July 2012

Wednesday 18 July 2012

Warm up

1min Skipping
15 Kettlebell swings
1min Skipping
15 Sandbag getups
1min Skipping
15 Shoot-throughs
1min Skipping
15 Toes-to-bar

WOD

Run 400m
21 Thrusters
21 Pull ups

Run 300m
15 Thrusters
15 Pull ups

Run 200m
9 Thrusters
9 Thrusters

Tuesday 17 July 2012

Warm up

WOD

Run 800m

10 Rounds of the couplet:
20 Push ups
20 Squats

Run 800

Monday 16 July 2012

Thrusters for max weight 3-3-3-3-3-3-3

Friday 13 July 2012

Thursday 12 July 2012

Wednesday 11 July 2012

Tuesday 10 July 2012

Monday 09 July 2012

Friday 06 July 2012

Friday 22 June 2012

Thursday 05 July 2012

Wednesday 04 July 2012

Thursday 21 June 2012

Wednesday 20 June 2012

Tuesday 03 July 2012

Monday 02 July 2012

Friday 29 June 2012

The Rockzone

Annie Sakamoto demonstrates how a 70# kettlebell is supposed to move. Note the NON-rounded back in the first frame, the opening hips in the second and third, and the full extension in the fourth. Hard to say if the fourth picture was taken at the extreme top of the move, or somewhere just before or after it, as her position in it could be better, but that could be the photographer, since Annie is completely spot-on in every one of her movements.

Warm up

5min Skipping

Spealler

Skills

Shoulder press

Push press

Strength

Push press 5-5-5-5-5

WOD

Run 200m

Box jumps, 600mm

Kettlebell swings

In this triplet the group is split into teams of three people. Each team member takes a station and on the command starts the exercise:

Athlete 1 starts their 200m run.

Athletes 2 and 3 start their box jumps and KB swings and performs max reps until athelete 1 returns.

Each athlete then moves on one station as follows:

Athlete 2 starts their 200m run.

Athletes 3 and 1 start their push ups and KB swings and perform max reps until athlete 1 returns.

This is repeated for AMRAP 15min.

Teams must keep a cumulative score of their box jumps and kettlebell swings with the winning team being the one to complete most reps.

Thursday 28 June 2012

Swim (1200m)


2x
4 laps freestyle (100m)
4 laps freestyle kick (100m)

2x (no fins)
4 laps freestyle kick (100m)
4 laps breastroke kick (100m)

2x (with fins)
2 laps butterfly kick (50m)
2 laps back kick (50m)

2x (with fins)
1 lap underwater (25m)
1 lap recovery (25m)
4 laps freestyle (100m)

1x (no fins)
2 laps freestyle kick

Wednesday 27 June 2012

For those who don't know who Henry Rollins is, I can only describe him as the angriest metal / rock artist I have ever heard! With an inner rage trying to escape he turned to music and weight training - or Iron.

Click here for Rollin's own story of how he found Iron and how training turned his life around.


Warm up

5min Skipping
Then 30-20-10 reps of:
Kettlebell swings
Mountain climbers

Skills

Kipping practice

WOD

3 RFT of:

Run 400m
20 Wall ball shots
10 Pull ups

Tuesday 26 June 2012

Warm up

Run 400m
25 Burpees
Run 400m
25 Squat jumps

Skills

Deadlift


WOD - Zimmerman

AMRAP 20min of:

11 Pull ups
2 Deadlifts, 160kg
10 Handstand pushups

Monday 25 June 2012

Warm up

Skipping / double under practice

Strength

Front squats for max weight:

3-3-3-3-3

WOD - Griff

Run 800m
Run 400m backwards

Run 800m
Run 400m backwards

Tuesday 19 June 2012

Warm up

Run 800m
20 Burpee Pull ups
20 Squats
20 Pushups
20 Sit ups

Tech/Skills

Power clean
Thruster

WOD

21-15-9 reps for time of:


60kg Power clean
60kg Thruster

Monday 18 June 2012

Warm up

Skipping
Spealler

WOD

8 RFT of:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
100m Sprint
Rest 90 seconds

Each round should be carried out at 100% effort - you have 90seconds to recover between rounds so no plodding or pacing yourself!

Friday 15 June 2012

Warm up

Skipping/Double unders
Spealler

WOD

For time:

Run 2400m (3x800m)
50 Wall-ball shots
Run 1600m (2x800m)
35 Wall-ball shots
Run 800m
20 Wall-ball shots

Thursday 14 June 2012

Swim (1250m)

Swim 500m stroke of your choice
50 m free style hypoxic pyramid:
1x 50m @ 1 breath every 2 strokes
1x 50m @ 1 breath every 4 strokes
1x 50m @ 1 breath every 6 strokes
1x 50m @ 1 breath every 8 strokes
1x 50m @ 1 breath every 10 strokes
Swim 500m stroke of your stroke

Wednesday 13 June 2012

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.


Warm up

Skipping

Spealler
Bar hang + burpee bonus

Tech/Skills

Shoulder press

Push press

WOD - Erin

5 RFT of:

15 Thrusters, 40kg
21 Pull-ups

Tuesday 12 June 2012

Warm up

200m Run

15 kettle bell swings

200m Run

Straight leg dead lift (kettle bell) 15

WOD

5 RFT of:

Run 800 meters
9 Muscle-ups


Or:


Run 800m
18 Pull ups
18 Ring dips

Monday 11 June 2012

Warm up

Skipping/Double unders

Tech/Skills


Air squat

Front squat

WOD

5 RFT of:


Run 400m
50 Air squats
20 Burpees

Friday 08 June 2012

Warm up

Double unders (30 sec)

Light deadlifts (15) x 3R

Stretch out arms and legs

Kipping pull up practice

WOD

5 RFT of:


Run 400 meters
185 pound Deadlift, 21 rep

Thursday 07 June 2012

Swim (1200m)

2 x 25m back kick

2x 25m belly busters

2 x25m front kick

2 x25m butterfly kick     =- 200m

2 x torpedo

2 x side kick (4-6 count)

2 x belly buster

2 x butterfly kick          = 200m

4 x 50m breastroke/backstroke = 200m

4 x 50m (25m hard/ 25m easy) = 200m

100m breastroke kick

4 x 50m freestyle/butterfly kick = 200m

100m breastroke

100m freestyle/backstroke

Wednesday 06 June 2012

Warm up

Run 400m

10min Ring work

Core: x2

10 Kettle bell swings

200m run

10 sandbag getups

200m run

10 toes to bar

200m run

10 pushup position (hands to elbows)

WOD

AMRAP 15min of:

135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Tuesday 05 June 2012

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


Warm up

Run 800m
10 Bodyblasters (8 count)

Skills

Thrusters

WOD - Rahoi

AMRAP 12min of:

12 Box jumps, 600mm
6 Thrusters, 50kg
6 Bar-facing-burpees

Monday 04 June 2012

Fancy something different to ride? Check out Boo Bicycles

Warm up

5min Skipping
Animal crawls
Spealler routine

Speed

Breath hold sprints 10-20-30-40-50m

Skills

Deadlift practice

WOD

3 RFT of:

10 Deadlift, 100kg

50 Double unders

Friday 01 June 2012

Thursday 31 May 2012

Wednesday 30 May 2012

Warm up

WOD

30 Handstand push ups
40 Pull ups
50 Kettlebell swings, 20kg
60 Sit ups
70 Burpees

Tuesday 29 May 2012

Warm up

Skipping 5 mins

Plank hold left side30 sec, then right 30 sec and

30 sec of push-ups, repeating for as many rounds as you can without letting your knees touch the ground.

Have a good stretch

WOD

400m Walking lunges

30 Push ups

400m Sandbag run, 20kg

30 Squats

400m overhead carry, 20kg plate

30 burpees

400m Sandbag run, 20kg

Closed

We will be closed on Friday 25 and Monday 28 May 2012 as Coach Leith will be away competing in the Bintan Triathlon, in Indonesia.

Wish her luck and we'll see you next week!

Thursday 24 May 2012

Swim (1500m)

6 rounds for time, with fins,

100m kick

25m swim, no breath

100m pull

25m swim, no breath

Wednesday 23 May 2012

Warm up

800m run

Animal crawls

Skills

Kipping practice

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Tuesday 22 May 2012

Warm up

3 RFT of:

800m Run

15 Sandbag get-ups

20 Sit ups

10 Toes-to-bar

WOD

10 RFT of:

60kg Deadlift, 15 reps
15 push-ups

Monday 21 May 2012

CrossFit Aledo coach Kelly King

Warm up

Skipping 5 mins

Bear complex (4 rounds)

WOD – Kelly

5 RFT of:

Run 400m
30 Box jump, 600mm box
30 Wall ball shots, 10kg ball

Friday 18 May 2012

Warm up

30 Sec Double unders

Push up hold / 20 push ups

30 Sec Double unders

Squat / 20 squats

30 Sec Double unders

Hollow hold / 20 sit ups

30 Sec Double unders

(Keep score of the double unders on each round – try and beat the last count you get the rhythm).

Strength

Overhead Squat 3-3-3-3-3 reps

WOD

AMRAP 20min of:

Cindy

5 Pull-ups
10 Push-ups
15 Squats

Or

Mary

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Thursday 17 May 2012

Swim (1200m)

4 x 50m breastroke/backstroke (200m)

3 x 100m freestyle kick/butterfly/backstroke kick/butterfly (300m)

4 x 50m (25m hard/ 25m easy) (200m)

100m breastroke kick

4 x 50m freestyle/butterfly kick (200m)

100m breastroke

100m freestyle/backstroke

Wednesday 16 May 2012

Warm up

Run 400m

10min Ring work

Core

Run 200m

10 Kettlebell swings

Run 200m

10 Sandbag get-ups

Run 200m

10 Toes-to-bar

Run 200m

10 Sandbag sit ups

WOD – Fran

Three rounds, 21-15- and 9 reps, for time of:

40kg Thruster
Pull-ups

Tuesday 15 May 2012

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Warm up

5min Skipping

Burgener warm up

Strength

Deadlifts for max weight 3-3-3-3-3

WOD – Dae Han

3 RFT of:
Run 800 meters with a 20kg sandbag
30 Pull ups

60kg Thruster, 12 reps