3rounds 90secs per round – 2minsrest between each round
6 back squat BW – Taken from floor.
Max effort pull-ups
Push – Pull
Lsit holds 10secs on x 10 (Power Endurance)
Seated – hand over hand 10 reps legless
Inverted hands use of legs aloud. 20reps.
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!
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.
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…
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:
Iron Scap drills (I will explain later)
Single arm kettlebell rows
Double arm kettlebell rows
Bent over barbell 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
Weighted pull ups vary rep ranges
weighted less than 5reps. 8-10reps 3sets 12-15reps 3sets 20-30 reps 3sets.
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!
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
push press 3-3-3-3-3-3
5 rounds for time:
8 chest to bar pullups
10 russian kettlebell swings 40/20
10 toes to bar
100 double unders
50 press ups
20 power snatches 40/25
10 hang power cleans 40/25
clean work up to a light to moderate weight focusing on the finish and fast elbows.
overhead squats 60/40
4 Chest 2 bar pull ups odd minute
9 burpees even minutes
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….
I woke up this morning and I am just unbelievably excited for whats to come this year! Its been one hell of a ride so far. Having fun and doing something amazing that creates so much positivity and change to peoples lives gives you great job satisfaction and drive! Here is for more of the same in 2014!
Listen I know there’s a few places to choose from to train in Edinburgh and for all those looking to get started on their journey into CrossFit the choice is sometimes hard! Come join me and the team at the garage your going to have a lot of fun, get pushed further outside your comfort zone then you ever thought possible. You will train in a small close nit group classes are never bigger than 7! Your going to learn how to clean and snatch, learn how to train with kettlebells and all sorts of strength and conditioning equipment ranging from sleds to sandbags and your going to get to know the barbell very well! Its quite frankly going to rock your world!
Don’t be thinking that your not fit enough to get started either! There is a 4 stage process to gently ease you into training with us! It starts with your initiation where you will get introduced how to back squat, how we warm up and assess your movement patterns! after that there are 3 inductions to complete! They will cover the deadlift, kettlebell swing, and clean, if your mobility does not allow you to get into the positions needed to do these compound movements then we will take these sessions as time to increase your mobility to so that you can start to practice these maybe in a scaled capacity.
Once you have completed your inductions you will be let loose into our community, have no fear that you will get lost in the crowd as we are a small tightly nit group and I will ensure that each and every workout is suitably scaled to help you gradually develop yourself into a fully operational athlete!
Saturday 28th Initiations happening at 11am For all those
wanting to begin their journey into crossfit! Inductions at Sat
9am. Crossfit class at 10am Sunday 29th 10am induction (If you have
come on Saturday for you initiation or induction then you need to
wait till next week till your next class) Catch up from last week
Monday 30th Crossfit total Tuesday 31st Murph Wednesday 1st 3rounds
10 cleans 50/30 20 burpees 400m run Thorsday 2nd 5×5 front squats 5
rounds 12 Wallballs 16 Kettlebell swings 8 Pull-ups (strict) Friday
3rd Elizabeth Saturday 4th 10rounds 12 burpees 12 pullups 9pm
inductions 11am initiations Sunday 5th Induction 10am If you have
come on Saturday for you initiation or induction then you need to
wait till next week till your next class 11am crossfit