Feb Week 4

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 21st Feb 1400-1600 £25 – still on and spaces

Handstands /frontleavers/muscleups
This will be 2 hour workshop working on our handstand holds, in a couple of variations, front leaver progressions, and muscle up progressions to finish. 28th Feb 1400-1600 £25  still spaces

 

 

Merchandise shop

http://www.boxshop.me/shop/hashtagbobsgarage

 

 

miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

Try weighted Cossack lunges in when you warm up for your squats next time

 

Warmup

2mins breathing drills

Hump +Dump 20 reps

X’s 10reps

I’s 10reps

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

Core Protocols

Terrible 7’s 3 times a week for November –The goal – 7 sets without any rest. I am at 2 and a bit…

February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick

 

 

‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress

 

 

Greg Everett Dedicated program

 

 

Strength varies on the each day depending on each individual and their specific needs and strengths/weaknesses/level etc.

 

 

 

Strength – to be done before class

Pullup Progressions

Barbell pull-ups 10x3reps

 

Kettlebell rows 3×8 reps 3times a week

Advanced – 10×5 pullups strict

 

 

Pressup Progressions

Segmented flow 10reps everyday

More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.

 

 

Core Stability – 3 sets of terrible 7’s in a row

 

Shoulder stability- Bottom up kb presses 10x3reps

 

Open workout week. I have picked a few of the open workouts from the 2011-2014 for you to do this week.

 

Monday 23/02

 

Primal Complex from John Welbourne

5x

With 2 kettlebells in the racked position

5 squats

10 lunges

10 box step ups 20’

Once fatigued this gets spicy, you may have to carry the kettlebells in a farmers carry position for part of the workout or even put them down.

Try to go as heavy as possible. But be honoust with yourself as its quite hard with them in the front rack position.

 

Tuesday  24/02

 

10 rounds:

6 Overhead squats 40/25kg

8 Toes to bar

 

 

Wednesday 25/02

Interval style workout

2min on 1min off x5

1 muscle clean 1 push press

2,2

3,3

4,4

5,5

6,6 and so on

Pick a weight that you can move fast and challenges you but you can still maintain a athletic position under fatigue.

 

 

 

 

Thursday  26/02

 

Gymnastics

 

Lsit progressions

Core – Lsit pull-up hold 10xME

1min rest between sets

 

Superman holds 10x 1min on 30secs off

 

Hollow rock holds

10x 1min on 30secs off

 

 

Ring rows with bent hips at 90’ 4x6reps

 

Conditioning

21-15-9

Strict burpees – (jump down into a pressup DO NOT rest on the ground)

Goblet squats 24/16kg

100m run

 

Friday 27/02

 

3 rounds

10 power snatch (a weight you can move well and do all 10 reps touch and go)

10 strict ring dips

 

 

 

Saturday 28/02

 

Crossfit Open 15.1

 

 

 

Linear Progression Programme

Monday –

3×5 backsquat

3×5 strict press

 

Wednesday

5rep Deadlift

 

Friday

3×5 Backsquat

3×5 bench press or floor press

 

 

Weightlifting programme

 

Week 1

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.

Monday

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 2

Use same or similar weights as week 1 with this increased volume.

Monday

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

Week 3

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday

Power Snatch – 5 x 3
Hang Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

Week 4

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday

Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday

Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

 

 

The Open – Standard Operating Procedures

The Open   – Standard Operating Procedure

 

The CrossFit Open starts on the 26th of February this month…

15.1 26th Feb – 2nd March

15.2  5th March – 9th March

15.3 12th March-16th March

15.4 19th March – 23rd March

15.5 26th March – 30th March

 

European Regionals – 29th – 31st May

The CrossFit Games – 21st -26th July

The workout comes out on the Thursday of each week and their will be 5 of them. The designated day and time that we are going to do this workout will be the Saturday at the 10am class.

 

We will partner up and judge each other, it will be something different their will be no strength work done on that day and their will hopefully be a good community atmosphere with it all.

 

I will use the 8am class for anyone that does not want to be involved with the open workouts and still continue on with their strength program.

 

So please book into this class if that is the case.

 

If for some reason you can’t make the Saturday session then I can make an exception to do it in the 1930 class on the Friday or Thursday. If possible I would like to keep the 1830 class free for normal training.

 

The weekend of the 12th March for workout 3  I am off down to Andy Mackenzies so Becca will be looking after you. There will be no weightlifting class on that weekend.

At the beginning of these sessions we will go over movement standards and outline what is required of you. In these sessions we may call ‘no reps’ meaning the reps did not meet the standard required to qualify for a rep. This is done so that everyone meets the same standard so please don’t be offended!

Ok so wait out for the workouts and we will see what equipment I am missing this year and tackle each problem as and when it comes…….

 

One last thing don’t forget to enjoy these workouts. What made me fall in love with CrossFit was the community side of it, I know i do harp on about individualisation and building a base of strength and strict movement but this is really where it all comes together, you take the time to ingrain proper movement patterns, you build the strength, mobility, flexibility and not to forget the conditioning and then you can enjoy a this part of CrossFit the fun part where we can have a bit of fun  and enjoy a little competition between our small group that is #bobsgarage

I was surprised at the generosity of my CrossFit colleagues around Edinburgh last year and I am sure I will be surprised again with the positivity that emerges from this time again this year!

Feb week 3

Thank you all that participated in the testing! Thats the 7mins of burpees done for another 3months.

 

 

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 21st Feb 1400-1600 £25 – still on and spaces

Handstands /frontleavers/muscleups
This will be 2 hour workshop working on our handstand holds, in a couple of variations, front leaver progressions, and muscle up progressions to finish. 28th Feb 1400-1600 £25  still spaces

 

 

Merchandise shop

http://www.boxshop.me/shop/hashtagbobsgarage

 

 

miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

Try weighted Cossack lunges in when you warm up for your squats next time

 

Warmup

2mins breathing drills

Hump +Dump 20 reps

X’s 10reps

I’s 10reps

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

Core Protocols

Terrible 7’s 3 times a week for November –The goal – 7 sets without any rest. I am at 2 and a bit…

February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick

 

 

‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress

 

 

Greg Everett Dedicated program

 

 

Strength varies on the each day depending on each individual and their specific needs and strengths/weaknesses/level etc.

 

 

 

Strength – to be done before class

Pullup Progressions

Barbell pull-ups 10x3reps

 

Kettlebell rows 3×8 reps 3times a week

Advanced – 10×5 pullups strict

 

 

Pressup Progressions

Segmented flow 10reps everyday

More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.

 

 

Core Stability – 3 sets of terrible 7’s in a row

 

Shoulder stability- Bottom up kb presses 10x3reps

 

Open workout week. I have picked a few of the open workouts from the 2011-2014 for you to do this week.

 

Monday 16/02

 

4 rounds for time

15 Thrusters 50/30kg

400m run

If you can’t run then sub the run for 15 bar over burpees or 80m sled push with a heavy weight or row.

 

Tuesday  17/02

 

5rounds for time

15 burpee pull-ups

10 kb push press Left 24/16kg

10 kb push press Right

 

 

 

Wednesday 18/02

5rounds for time

6power cleans 60/32.5kg

6 front squat

6 push jerk

12 bar over burpees

 

Thursday  19/02

 

Gymnastics

Pistol progressions

Take you through 3 progressions,

Leg balance partial squat 4x6reps

Chinese squat – alternating legs 6mins

Lunge to lifted shin step up – 4x6reps

 

 

Handstand holds

Spend 10mins practicing handstand holds against wall

 

Ring support

5xME

 

100 pressups for time every break run 400m

 

Friday 20/02

 

5min amrap

3 toes to bar

6 kb swings

 

3min break

 

5min amrap

3 knees to elbows

6 oh plate lunges

 

 

 

 

 

Saturday 21/02

 

Longer workout today:

 

1mile run

100 burpees

1mile run

 

 

 

Linear Progression Programme

Monday –

3×5 backsquat

3×5 strict press

 

Wednesday

5rep Deadlift

 

Friday

3×5 Backsquat

3×5 bench press or floor press

 

 

Weightlifting programme

 

Week 1

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.

Monday

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 2

Use same or similar weights as week 1 with this increased volume.

Monday

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

Week 3

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday

Power Snatch – 5 x 3
Hang Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

Week 4

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday

Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday

Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

 

 

Feb week 2

Testing Going down today – Thats Thursday 5th Feb!

If you are not in today then it will be your next session in.

 

 

 

Weightlifting session – Saturdays – 11-1300 no conditioning or squats or deadlifts just clean and jerk and snatch. Keeping it real simple working on technique for first half hour or so and then a lift then a assistance technical exercise… starting 31st January.

 

Workshops – £25

Going to run the Kettlebell workshop again either 7th Feb.  Cancelled unless there is any interest today.

 

 

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 21st Feb 1400-1600 £25 – still on and spaces

Handstands /frontleavers/muscleups
This will be 2 hour workshop working on our handstand holds, in a couple of variations, front leaver progressions, and muscle up progressions to finish. 28th Feb 1400-1600 £25  still spaces

 

 

Merchandise shop

http://www.boxshop.me/shop/hashtagbobsgarage

 

 

miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

Check out my new lunge warmup before you squat next time!

 

Warmup

2mins breathing drills

Hump +Dump 20 reps

X’s 10reps

I’s 10reps

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

Core Protocols

Terrible 7’s 3 times a week for November –The goal – 7 sets without any rest. I am at 2 and a bit…

February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick

 

 

‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress

 

 

Greg Everett Dedicated program

 

 

Strength varies on the each day depending on each individual and their specific needs and strengths/weaknesses/level etc.

 

 

 

Strength – to be done before class

Pullup Progressions

Barbell pull-ups 10x3reps

 

Kettlebell rows 3×8 reps 3times a week

Advanced – 10×5 pullups strict

 

 

Pressup Progressions

Segmented flow 10reps everyday

More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.

 

 

Core Stability – 3 sets of terrible 7’s in a row

 

Shoulder stability- Bottom up kb presses 10x3reps

 

Open workout week. I have picked a few of the open workouts from the 2011-2014 for you to do this week.

 

Monday 09/02

 

WMD 001

Fieldstrong conditioning workout adapted

Complete the following for time

21-15-9

Backsquat – take 65%

32kg Russian swing

While you complete this every 2mins do 30sec of all out athletic burpees

When the 30secs is up a new 2mins is restarted allowing you the full 2mins to get through more of the work set.

 

Time limit 10mins

 

 

 

Tuesday  10/02

 

10rounds

2-3reps Handstand press-ups

3-5reps Strict pull-ups

200m run

 

 

 

Wednesday 11/02

 

You go I go

5rounds with a partner

8 deadlift

6 hang power clean

4 front squat

Weight 60/35kg

 

 

Thursday  12/02

 

Core- Kettlebell planks

5x30secs

 

10mins muscle up transitions

From either seated or with feet on a box

 

Mobility shoulder work/hamstring work

 

Handstand work

10x30on 30off

Lsit – 1min accumulate on kbs or paralettes or box’s or hanging off pullup bar

 

 

 

 

 

Optional conditioning as active rest day/gymnastics

AMRAP 12

10 toes to bar

10 burpees

 

 

 

Friday 13/02

Interval session

1min max rep thrusters

1min off

X4

Then

1min Max effort bar over burpees

30secs off

X3

 

 

 

Saturday 14/02

 

5 rounds

30 wallballs

20 pressups

400m run

 

 

Linear Progression Programme

Monday –

3×5 backsquat

3×5 strict press

 

Wednesday

5rep Deadlift

 

Friday

3×5 Backsquat

3×5 bench press or floor press

 

 

Weightlifting programme

 

Week 1

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.

Monday

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 2

Use same or similar weights as week 1 with this increased volume.

Monday

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

Week 3

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday

Power Snatch – 5 x 3
Hang Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

Week 4

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday

Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday

Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single