3rd -7th Feb

Monday
Fran

Tuesday
Front squat 5×5

4rounds 2min rest between each round
10deads 100/60kg
12 Russian swings 32/20
20 bar over burpees

Wednesday
2position clean

Emotm
10 toes to bar – even
5 hspu odd

Thursday
Behind the neck push press
5×2

Amrap 9
8 thrusters 42.5/30
6 burpees
100m run

Friday
Closed – moving rig around.

27th Jan- 1st Feb

Monday
Turkish getup practice

4rounds for time
13 box jumps
12 Kipping pull-ups
15 American kettlebells swings 2pood/1.5pood

Tuesday
OTMEM
ODD 5 shoulder taps
EVEN 10 Hollow rocks

3rounds
400m farmers walk 40kg/32kg
Burped pull-up 8reps
Rope climb 1

Wednesday
Overhead squat 1Rep max

5rounds for time:
6 kettlebell overhead lunges RIGHT
6 kettlebell overhead lunges LEFT
16kettlebell swings
400m run

Thursday
1 rep max strict press

1st round 45secs each exercise. 2nd round 35secs, last round 20secs, (10secs to move to the next exercise)
Between each round rest is 3mins then 2mins
Press up
Pullup
Air squat
Burped
Prowler 40kg

Friday
Kettlebell snatch practice

12.3
18min amrap
15 box jumps
12 push press 115lbs/75lbs
9 toes to bar

Saturday

This could be controversial but here goes….

15min warmup. Mobilise then:

For time:
run to the top of Arthur Seat and back

Training 20-24 Jan

Monday

Push Jerk

2-2-2-2-2

Pullups 4 x ME

13.2 open workout

10 min AMRAP

5 shoulder to overhead 115lbs/75lbs

10 deadlifts 115lbs/75lbs

15 box jumps

Tuesday

hang snatch 5×3

snatch pulls 4×2

4rounds for time

9 power snatch 60/25

12 bar over burpees

400m run

wednesday

5×3 pause back squats

13.3 open workout

amrap 12

150 wallballs

90 double unders

30 muscleups

Thursday

hang clean 5×3

clean pulls 4×2

13.4

7min amrap

ladder

3 clean and jerk 135lb/95lb

3 toes to bar

6,9,12,15,18 etc

Friday

Muscle up progressions

Chipper

50 american swings

200m run

40 goblet squats

200m run

30 burpee box jumps

200m run

20 pullups

200m run

Saturday and sunday – Gym is closed as we have Andy Mckenzie hosting his seminar! still spaces left.

Come to the dark side Luke!

 

https://www.youtube.com/watch?v=zW6opMZg6wQ

 

 

Join us and get strong!

Olympic lifting session
to practice your lifting will be on Sat 12-1pm.

CrossFit Taster Class – Saturday 11am

Inductions Saturday 9am or Sunday 10am

Supplemental work:

Mobility- Anyone got any specific problems otherwise focus on your hips this week opening them up keeping the chest up when you squat, clean and snatch,

Reverse Hyperextensions! You all been introduced to these now! If you havnt let me know and I will show you.

Everyone knows to do some sort of horizontal pull everytime they come in now!

 Face pulls

Iron Scap drills (I will explain later)

Single arm kettlebell rows

Double arm kettlebell rows

Bent over barbell rows

Ring rows

Pendley rows

Pullups keep at them. Practice your kipping swing too it will help you with your toes to bar and knees to elbow.

Monkey bar pull ups 5×5

Ring pull ups

Scap pull ups

Kipping progressions

Weighted pull ups vary rep ranges

weighted less than 5reps. 8-10reps 3sets 12-15reps 3sets 20-30 reps 3sets.

 

 

 

Monday
High Hang Snatch work up to a heavy single

Do not go to failure, if your are missing every rep then you are practicing failing a lift which is not good. Focus on technique, footwork, finish, and getting yourself under the bar fast.

Then:

2min AMRAP with 3mins rest

12 Chest to bar pull-ups

In the remaining time do as many thrusters as you can.

It is important that you pick a weight that you can keep moving

 

Tuesday

Split jerk 2-2-2-2-2-

I want to see a particular emphasis on the jerk recovery here, on the jerk think about taking a big breath in before the dip drive and breaking the glass with your chest.

EMOTM for as long as possible

5thrusters 35/20

5pullups

5 burpees

 

Wednesday

back squat

5-5-5-5-5

EMOTM 20

8 Thrusters

20 double unders

Thursday/.

6sets of ME pull-ups

Bent over rows 4sets of 6reps

4rounds

15 overhead squats 50/30

400m run

Friday

High hang cleans work up to a heavy single, again don’t practice failing the lift go with a weight that is moderate in weight and focus on technique.

1000m run

50  Over head kettlebell swing

40 Box jumps

30 goblet squats

10 wall walks

1000m run
Saturday

Main site wod scaled

2000m run

9 power snatches at 40kg

1000m run

15 power snatches

500m run

21 power snatches

Sunday

Catch up wod
from the week…

I know Kung Fu

https://www.youtube.com/watch?v=SRs8DgV1cDE This, as we say, is the first day of your training of this year and it’s so exciting! We have lots to do!

Primary focus for the next three months is to make sure you all have a solid grounding in the clean and snatch, can string together at least five strict pull ups and have really good mobility and stability! I am placing a high emphasis on supplementary work for pull ups, reverse hypers and horizontal pulls.  Most people need to develop a stronger, more stable lower back as well as increase the mobility of the hips to stop anterior tilt when squatting or doing cleans or snatches!

The annual countdown to the CrossFit Open is now upon us so make sure you are in half an hour before class to get your mobility and supplemental work done!  For those that can’t clean and snatch due to restriction and injuries you are coming back from, please don’t let this put you off coming to class as I will give you a substitute exercise that will mean you can still take part in the training!
http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Remember this training is inclusive and completely scalable! Do not think that you have to get fit before starting here! We can scale it down to your level and take it nice and slow.

Other points

Olympic lifting session
to practice your lifting will be on Sat 12-1pm.

Initiations – Saturday 11am

Inductions – Saturday 9am or Sunday 10am

Depending on your skill and ability you will most likely need a weeks’ rest between each session.

Ok here is next weeks’ programming…

Supplemental work:

Mobility- let me know what is tight or impinging you and I will give you some pointers on where to start with your mobility.

30 reverse hyperextensions use a box and 3 20kg plates and an ab mat.

a type of horizontal pull can either be:

Face pulls

Iron Scap drills (I will explain later)

Single arm kettlebell rows

Double arm kettlebell rows

Bent over barbell rows

Ring rows

Pendley rows

Once the Glute Ham Developer (GHD) arrives we will also be doing hip extensions, back extensions, hip and back extension and the ghd sit up. These will not be in wods FYI…

As well as this, try to get some pull up volume in at least three times a week:

Monkey bar pull ups 5×5

Ring pull ups

Scap pull ups

Kipping progressions

Weighted pull ups vary rep ranges

weighted less than 5reps. 8-10reps 3sets 12-15reps 3sets 20-30 reps 3sets.

Nutrition
Let’s start cleaning up what we eat too guys. Nay too many bevvies during the week, cut the sugar out and processed carbs… make sure you’re eating lots of green leafy veg. If you haven’t tried kale yet, what the hell have you been doing? If you’re not too sure where to start – make small changes first. Start with the basics, alcohol, sugar, and obviously any smoking. I like a high protein, high fat breakfast, I also like to cut out all grains, that’s bread, pasta, any processed food – no ready meals. Get your breakfast sorted first with my favourite; bacon, eggs, and some kale. Do it as a frittata or eat it raw, or as a juice. Add some butternut squash if your training volume is high but if you’re overweight, save the carbs til after midday and after your workout.  Get the good fats in, coconut oil, grassfed butter, dripping, ghee, double milk, double cream, but try not to go too heavy on the dairy.  Supplements, omega
3’s and Magnesium, and Vit D from Purepharma, a good recovery shake is a must if you’re serious about increasing your performance. I like kinetica and some creatine from genetic supplements.

If you’re really serious you could take a note of a weeks’ food intake and we could have fun adjusting and optimising it!

Monday
Snatch work on hitting positions and work up to a light to moderate weight.

Snatch pulls with explosive finish.

4×2 reps then

30secs on 90 off x4 wallballs

 

Tuesday

push press 3-3-3-3-3-3

wod

5 rounds for time:

8 chest to bar pullups

10 burpees

400m run

Wednesday

back squat

3-3-3-3-3-3

15min amrap

10 russian kettlebell swings 40/20

10 toes to bar

10 burpees

 

Thursday

100 double unders

50 press ups

40pull ups

20 power snatches 40/25

10 hang power cleans 40/25

 

Friday
clean work up to a light to moderate weight focusing on the finish and fast elbows.

clean pulls

4×2

21-15-9

overhead squats 60/40

hspu
Saturday

Pistol progressions

EMOTM

4 Chest 2 bar pull ups odd minute

9 burpees even minutes

Sunday

Catch up wod
from the week…

So there it is the start of your training for 2014. I am absolutely psyched to get started and help you not only become stronger, but be a better athlete, be it for CrossFit or for your specific sport! For those that are willing to put the work in and commit their time and money I will help you change your life more than you could ever imagine.    I know Kung Fu….