August week 4

24/08/15

1mile run

30 thrusters 32.5kg/50kg

 

25/08/15

10 rounds

3 strict HSPU’s beginner scale -5 pressups

8 alternating kb clean (swinging) and press 24/16kg

Do 1 left then 1 right and so on up to 8reps

 

 

26/08/15

5rounds

5 Power snatch Touch and go reps 35/55kg

10 Goblet squat 24/16kg

90sec rest

 

27/08/15

Gymnastics

Inverted ring rows

5sets

Women 10reps men 15-20reps

 

2min accumulation of crow pose with either straight or bent arms

2min supermens

Conditioning

30secs work 30sec rest x4 2min rest x3

Strict Burpee box jump

 

28/08/15

Elizabeth

21-15-9

Full cleans 60/40

Ring dips

 

 

29/08/15

Team workout

Teams of 2

2 rounds

30 Ring press-ups

60 Frog hops

50 Toes to bar

800m run

One person goes at a time on the run. While you wait farmers hold with 2 kb’s in your hands men 40/ women 20kg

Only 1 person can work at the same time, you maynot move onto the next exercise till the first one is finished.

August week 3

17/08/15

Squat breathing ladder

1>10 then 10>1

do 1 squat take 1 breath do two squats take two breaths. And so on

weight for this 50% of 1rep max

 

18/08/15

20min amrap

10 HSPU

5 sternum to bar pullups

400m run

 

 

 

 

19/08/15

Every 2nd minute for 16mins

1 clean

2 front squat

Start at 60% of max and increase each set till you come to a weight that takes your breath away then stop at that weight and stay at this weight for as long as possible. Try not to go up so much that you fail reps. If this happens drop down to a lower weight where form is perfect.

 

20/08/15

Gymnastics

10sets of 30 sec bar hangs with 30sec rest

Pistol progressions

Work seated, band assisted, weighted, holding onto rig,

For 5sets of 10reps alternating left to right

Conditioning

5rounds

20 wall balls

15 kb swings

2min rest

 

21/08/15

In a 12min time cap

100 strict burpees

Standards for this are simple, do not rest on the ground, get your chest and hips to lightly graze the ground at bottom, keeping lower back controlled and supported and when you get up I want a 6’ jump. I am looking for a good curve in your back as your transfer from the pressup to standing.

 

For every rep I see that is not like this I will say do not count it. I would rather 20 reps of high quality standard then 100 shitty reps.

 

 

 

22/08/15

IWT

Stage 1

3 rounds

12 thrusters

400m run

2min rest

5min intermission at the end of round 3

Stage 2

3rounds

10 goblet squats

200m run done twice

2min rest

5min intermission at the end of round 3

Stage 3

80 toes to bar

August week 2

August announcements

Power yoga this Friday 6-7.30pm (last session don’t miss it)

 

 

 

10/08/15

12min amrap

Kb walking lunge gym floor out and back (farmers walk style)

10 straight leg kb deadlifts to mid shin (do these slow and controlled send bum back)

 

11/08/15

pressups

30:30  work:Rest x4

2min rest

X5

Aim for 15-20 pressups per 30sec’s, I want full range of motion reps, chest and hips touch the ground and reach at the top.

 

12/08/15

4rounds

3Power clean 60/40kg

6 Hang power clean

9 Push press

6 Knees to elbow

 

13/08/15

Gymnastics

Muscle up progressions

Begin with rings in bands practicing the pull/turnover/receiving position and keeping elbows in

Practice this for 3mins

Seated muscle up transition practice – 20reps

More advanced – feet on box drive chest through using hips to get through turnover

Handstand press-ups

Beginners – work tripod, headstand peeling hips up and down,

Intermediate – wall facing handstand holds 5xME

Those able to do HSPU just…  – want 20 reps

Advanced level – deficit hspu’s – 20kg 5x2reps

 

Conditioning

10>1

Push press 40/30kg

30sec ring support

15/08/15

5rounds

15 kb thrusters 24/16kg

400m run

2min rest

 

16/08/15

Team Suffering – two teams – winner is the overall winner of the 3 events. (must win 2 of 3 exercises) one with most cals, lowest sled push times and highest amount of strict burpees.

1min max cal row

Everyone rows a 1min max cal effort.

80m sled max effort 2plate guys 1plate for girls possible 10kg

1min max effort strict – 6’ burpees

Rest 3mins

X3

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

July Week 1

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.

 

 

Foundations back on as of start of 1st July

 

 

 

Back to basics technique workshop starting end of June happening every 2 months next one is 27th June

 

 

 

 

 

Monday 29/06/15

5 rounds

10 burpees

15 goblet squats

30 step walking lunge

 

 

Tuesday 30/06/15

 

4rounds

20 Press-ups

10 chest to bar Pullups

10 kb clean and press R

10 kb clean and press L

 

 

 

 

 

Wednesday 01/07/15

 

Barbell complex

 

10 rounds

5Clusters 60/40kg

10 kb swings

200m run

 

 

Thursday 02/07/15

10mins

Kipping swing practice for toes to bar

 

10mins

Superman holds accumulate 5mins

 

 

Optional conditioning

21-15-9

Wall walks

Ohs 60/35kg

 

 

 

Friday 03/07/15

Plyo

Load and explode drill out and back 4x

 

 

EMOTM 12

1 clean start at roughly 60% weight and add weight as you feel confident

2 hang cleans

1 push jerk

 

 

 

Saturday 04/07/15

Chipper

Between the two of you (lunge together and other exercises only 1 person may work at the same time)

50m walking lunge

40 pullups

100 box jumps

40 double unders

50 ring dips

40 knees to elbows

60 swings 32/16kg

40 hang kb squat cleans

60 wallballs

6 rope climbs

June week 4

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.

 

 

Foundations back on as of start of 1st July

 

 

 

Back to basics technique workshop starting end of June happening every 2 months next one is 27th June

 

 

 

 

 

Monday 22/06/15

5 rounds

40 step ups

Walking lunge with kettlebells held at waist height 16/12kg gym floor out and back

 

 

 

Tuesday 23/06/15

 

15min AMRAP

5 Push jerk

10 Pullups

15 burpees (strict)

 

 

Wednesday 24/06/15

 

4 rounds

7 handstand press-ups

14 box jumps

400m run

 

 

 

 

Thursday 25/06/15

10mins

Kipping swing practice for toes to bar

 

10mins

hollow rock holds on bar hang

 

Ring support holds with turnout 5mins accumulate

 

Optional conditioning

7min amrap

7 Single arm Russian swing L

7 snatches L

7 single arm swings R

7 snatches R 20/12kg

Try to keep the kettlebell moving for as long as possible for the 7mins the more you rest the less intense it will be

 

 

 

 

Friday 26/06/15

Plyo

3 sets of max effort clapping press-ups rest 2mins between sets

 

 

3rounds

12-9-6-3-6-9-12

Power snatch 60/30kg

Knees to elbows

Bar over burpees

 

 

 

Saturday 27/06/15

3min on 2min off x5

5 Thrusters 45/25kg

40m dash

 

Individualisation – How CrossFit is prescribed at #BOBSGARAGE

Individualisation – How CrossFit is prescribed at #bobsgarage

 

The way I coach and program and just generally use CrossFit has developed (and I would hope improved and advanced!) since I started this journey. It was from Andy Mckenzie that I first learnt how I should individualise for my athletes and the truth is, it scared me as it involved a lot of work – regardless, I carried it out. I have been giving some of my athlete’s strength cycles for the last 6 months and we are now in our 6th cycle.

 

For most, there was no need for a strength cycle just careful noting of what was wrong, what needed to be fixed or strengthened and how we were going to go about it. Putting it simply, I want to treat every member as an individual and prescribe them the specific strength and supplementary work as needed. For some, that was much needed mobility rehab, rehab exercises and making sure to only do exercises that worked for them.

 

A dedication to strict movement – controversial, but I saw it as having only an hour to train someone and I wanted to dedicate that pullup time or handstand pressup time to strict movement that would have a direct carry over to their compound lifts. However, I do understand the need to practice kipping movement to those that want to compete in CrossFit – so that is why more advanced athletes do practice those movements. Therefore, one of your first goals when you begin at my gym is your first pressup and chinup/pullup if you haven’t got those already.

 

It was even more than all of this though, I wanted to create athletes that were spacially aware and had the ability to hold themselves in good athletic positions under fatigue and duress. This is vital as trunk stability is hugely important, and the ability to control it is as much a safety point as it is an efficiency point.

 

If these are the foundations, then the stuff that holds it together ‘the concrete’ is the community aspect – the bond made by sharing, suffering and helping each other out.  Putting it simply – ‘friends don’t let friends have bad technique’. There will always be a group ‘WOD’ (Workout Of the Day) at the end of each session and Saturdays at 10am will always be a partner team workout.

 

So if you are going to join #bobsgarage expect to get stronger and fitter; learn weightlifting movements; gymnastics; address any mobility issues. Get comfortable squatting; dead lifting; pressing.  Rep out pullups and press-ups easily, and when the time is right – Olympic lifts such as the clean + jerk and snatch where appropriate. Expect to sweat a lot, smile a lot, laugh a lot, develop a strong mentality, a will to succeed, and stamina to finish what you started!