Week 5 July + Week 1 August

July Announcements

I will be away from Thursday 30th July to 4th August on the Gym Jones Foundation Seminar at Salt Lake City. While I am away my 3 coaches Alistair, Jamie and Chris will  be looking after you!  Will be back coaching 5th August!

 

Please note Friday’s class times will be different because of the yoga class at 1800.

 

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Monday 27/07/15

6 rounds

10 Goblet squats

12 Jumping lunges

4 Jump squats

 

 

Tuesday 28/07/15

 

8rounds

4 hspu

6 strict pullups

3 athletic burpees

 

 

Wednesday 29/07/15

4 rounds

10 deadlift 100/60kg

20 pressups

400m run

 

 

Thursday 30/07/15

Bar hangs

7x

5sec top

5sec bottom

5sec bottom

30sec rest

 

10 min toes to bar kipping practice

 

Wall facing handstand holds

Beginners- one step back and hold for 20secs x5

Advanced – bend arms slightly to do a partial pressup 5reps x5

 

 

 

 

Optional conditioning wod

10>1

Burpee box jump over

Between each set do 5 toes to bar

 

 

Friday 31/07/15

Plyo – lower

4×2 rebound broad jumps

Rest 20secs between sets

 

 

5 rounds

7 squat cleans 75/45kg

7 bar over burpees

2min rest

 

 

Saturday 01/08/15

I GO YOU GO The seven,

Partner does a round then you do a round

 

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 

http://www.crossfit.com/mt-archive2/005450.html

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3/08/15

5 rounds

1 full clean 60/35kg

2 front squats

8 front rack lunges

 

 

4/08/15

3 rounds

20 toes to bar

30 burpees

 

 

05/08/15

4rounds

15 overhead squats

400m run

 

 

6/08/15 – Gymnastics Thursday

Handstand pressup work

Spend 10 mins inverted

Work bear crawl handstand progression

Negative reps

Use abmats to reduce ROM for full attempts

 

5x

20sec hollow rock hold

20sec superman

20sec iron man

1min rest

 

10min kipping practice work for toes to bar

 

Optional conditioning wod

5rounds

20 swings

10 knees to elbows

100m run

 

7/08/15

Plyo

Manual resistance hamstrings

5x3reps

Partner up and feel the burn

 

Interval workout

2min on 1min offx5

2 thruster 40/30kg

3 bar over burpees

 

 

8/08/15

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

July Week 4

Prioritzing spinal mechanics is the first and most important step in rebuilding and ingraining functional motor patterns, optimizing movement efficiency, maximizing force production, and avoiding injury. In order to safely and effectively transmit force through your core and into your extremities, you need to organize your spine in a neutral position and then create stability throughout that organised system by engaging the musculature of your trunk, which is known as bracing. – Mid line stabilisation and organization – Spinal Mechanics. Dr Kelly Starrett. Becoming a Supple Leopard

 

 

July Announcements

Please note Friday’s class times will be different because of the yoga class at 1800.

 

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Monday 20/07/15

EMOTM 15

1 power clean

5 front squats

 

Tuesday 21/07/15

 

12min amrap

4 kb snatches Left

4 kb snatches Right

8 strict burpees

 

 

 

 

Wednesday 22/07/15

4rounds

8 Thrusters 60/35kg

16 kb swings 24/16kg

800m run

 

Thursday 23/07/15

Hand stand pressup practice

–          Negatives

–          Reduced distance

–          Reps – leave one rep on the floor each time – accumulate 20-25reps

 

10min Toes to bar/kipping practice practice

 

Hollow rock holds 6x20on 30off

 

Ring support 15-30on 1min off x5

 

Optional conditioning wod

3 rounds

15 Ring press-ups

20 Wallballs

400m run

 

 

Friday 24/07/15

Plyo – upper

Sandbag side to side pressup jumps

5x4reps

Rest 1min between sets

 

 

8 min amrap

10 Land mines on Left

10 Landmines on Right

Max effort chin-ups

 

 

 

Saturday 25/07/15

Barbell complex

YOU GO I GO partner rounds

10 rounds

10 burpee box jumps

20 goblet squats

Shoulder sandbag L

Shoulder sandbag R

July week 3

July Announcements

Please note Friday’s class times will be different because of the yoga class at 1800.

 

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Monday 13/07/15

Bulgarian split squat challenge

3 rounds of

Max Effort attempts – Start on Left leg do 10 split squats with rear leg elevated,

Every 10reps pause for 10secs at bottom under tension, keep going to failure

 

Immediately do the other Right side to failure

Rest 2mins between sets record scores

 

This is a bodyweight challenge no weight is used.

 

Tuesday 14/07/15

 

10min amrap

20sec wallfacing handstand hold

5 strict pullups

40m dash

 

 

 

Wednesday 15/07/15

4rounds

4 deadlift 60/35kg

3 hang power cleans

2 push press

 

 

Thursday 16/07/15

Quarterly  – bodyweight testing and goal setting

 

 

Friday 17/07/15

Plyo

Box jump moderate height single rep 5sets

 

4rounds

ME hspu

15 toes to bar

400m run

 

 

Saturday 18/07/15

Partner workout

400m farmers carry

2rounds

50 wallballs

50 push press 60/40kg

50 goblet squats

50 inverted ring rows

EMOTM everybody does 3 burpees

400m farmers carry

 

July week 2

June Announcements

 

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Monday 06/07/15

4 rounds

10 overhead plate forward stepping lunges

10 overhead plate backward stepping lunges

10 squats with plate

5 athletic burpees

100m run with plate

 

 

 

Tuesday 07/07/15

 

14min amrap

3Handstand press-ups

6 Inverted ring rows (on box if strong enough)

10 alternating kb swinging clean and push press

200 run

 

 

 

Wednesday 08/07/15

EMOTM 12

3 power snatch

 

 

Thursday 09/07/15

10mins

Kipping swing practice for toes to bar

 

10>1

V-Up

Superman rock

http://gymnasticswod.com/content/thu-0702

 

 

inverted hang > pike > back lever > rings low on ground so that when you go into back lever the feet can drop onto ground.

http://gymnasticswod.com/content/back-kip-support-progression-pt1

 

 

Optional conditioning

2min on 1min off x3

2 Strict burpees

3 toes to bar

1 burpee pullup

 

Friday 10/07/15

Plyo

4 push up start sprints

 

 

EMOTM 16

1 clean

2 front squats

3 bar over burpees

 

 

Saturday 04/07/15

Team workout and BBQ