April Week 3

Monday 13/04

 

5rounds 60/35kg

5     Hang power cleans

10   Front squat

6     Front rack lunges

 

 

 

Tuesday  14/04

 

 

10 rounds

100m farmers walk

15 strict burpees

 

 

 

 

 

 

Wednesday 15/04

 

10 min amrap

20 STOH 60/35

20 KB swings

 

 

Thursday  16/04

 

Ring rows  – with ISO holds at top and bottom between 3 right up to 10-20secs)

6×3 reps

 

Free standing handstand work with partner  – 5mins

 

Bar hangs accumulate 5min. Tight, packed, core engaged

 

 

 

 

 

Conditioning – optional

4rounds

10 toes to bar

10 athletic burpees

 

 

 

 

 

Friday 17/04

 

Plyometrics

6x 3 depth jumps

 

Bench mark – Fran

 

 

Saturday 18/04

 

Team workout

 

Teams of 3

Only 1 person working at the same time

5rounds

15 Power cleans men – 75kg women 35kg

60 Burpees

3x100m firemans run (each team member has to carry partner 100m

 

WeightLifting – on as usual

 

 

 

April week 2

 

2nd Gym Anniversary 8th May.

Evening classes will only be 1630/1730 that day.

Gym closed 9th May

 

Make sure you complete your 2nd warmup when your class starts, come 10-15 mins early to do your 2mins breathing, hump and dumps, x’s and seg flow. And then the remainder time must be used to work on your mobility issues.

 

Only come 30mins before start if you know exactly what your going to be doing and have a long list of rehab work to do.

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

 

‘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 – hollow rock holds 6sets of 30secs on 30 off

 

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 6/04

 

21-15-9

Overhead plate lunges

Plate burpees

 

 

 

 

Tuesday  7/04

5 strict hspu

5 strict ring dips

200m run

 

Wednesday 08/04

5 rounds

10 Deadlifts 100/50

6 Bar over burpees

 

 

 

Thursday  09/04

 

Ring rows  – with ISO holds at top and bottom between 3 right up to 10-20secs)

6×3 reps

 

Free standing handstand work with partner  – 5mins

 

Bar hangs accumulate 5min. Tight, packed, core engaged

 

 

 

 

 

Conditioning – optional

100 strict as possible toes to bar

 

 

Friday 10/04

 

Plyometrics

6x 3 frog jumps

 

 

For time – have weights ready to change for each exercise. Dont panic.

20 power snatch 50kg /25kg

1mile run

15 power cleans 90kg/ 40kg

800m run

10 clusters 60kg /30kg

400m run

5 athletic  burpees

200m run

 

Saturday 11/04

 

25-20-15-10-5

Strict burpees

50-40-30-20-10

Kb swings –russian 32/16kg

 

 

WeightLifting – on as usual

 

 

 

 

 

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

April Week 1

2nd Gym Anniversary 8th May.

Evening classes will only be 1630/1730 that day.

Gym closed 9th May

 

Congrats to all that took part in this years CrossFit Open! Now that its done we can relax, and get down to getting stronger and building firm foundations!

 

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

 

‘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 – hollow rock holds 6sets of 30secs on 30 off

 

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 30/03

12min AMRAP

3-5 strict chest to bar pull-ups, no swing reps depends on level of strength

10 pressups

 

Tuesday  31/03

4 rounds

15 overhead squats 50/25

10 burpees (relaxed form)

 

 

 

Wednesday 01/04

2min on 1min off x5

5 power cleans 60/35

3 box jumps

 

 

 

Thursday  02/04

 

Ring rows  – with ISO holds at top and bottom between 3 right up to 10secs)

6×3 reps

 

Wallfacing handstand holds

5xME

 

30 sternum pulls

 

Ring press-ups holds 3mins

 

 

 

Conditioning – optional

100 burpee pull-ups

 

 

Friday 03/04

 

Plyometrics

6x 3 consec box jumps

20sec rest

 

5rounds

5 full cleans 80/40

10 front squats

5 push jerk

 

 

 

Saturday 04/04

 

6 rounds

1 rope climb

20 russian kettlebell swings           32/20

2 bear crawls

 

WeightLifting – on as usual

 

 

 

March week 4

Soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow

 

Do your Sternum pulls every day!

 

 

Possible Inversion workshop with Meadowlark last weekend of April not confirmed.

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

March challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 13secs 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 22/03

5rounds

8 strict Toes 2 Bar

12 jumping lunges

(if you cant do strict toes to bar alternative is 30sec knee raise hold. )

 

Tuesday  23/03

4 rounds

10 Thrusters 60/35kg

400m run (Non runners can either Row or push sled weighted 80m)

 

Wednesday 24/03

 

Every 3 minutes for 15minutes 1 bear complex at 60/35kg

 

 

 

Thursday  25/03

 

Skin the cats

 

Scaled single leg work for pistols

 

Sternum pulls

 

10 rounds

3 kb clean from hanging swing, and push press Left

3 kb clean from hanging swing, and push press Right

2 burpee broad jumps

 

Friday 26/03

Plyometrics

5×2 depth jumps

 

Grace

30 ground to overhead for time  60/30kg

 

 

 

Saturday 27/03

 

 

8am

There is scope to complete your strength cycles at 8am also with individualisation.

 

10am

CrossFit Open workout 15.4

 

 

 

 

 

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

 

March week 3

Soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow and then you will be ready for 2nd warmup and give us more time to do trunk stability work and lifting.

 

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

March challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 13secs 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 16/03

 

EMOTM 12

1 full clean start at 60-75% increase as you feel after each minute

2 front squats

 

Tuesday  17/03

 

50 shoulder to overhead 75kg/35kg

As you complete this you need to do 2 athletic burpees EMOTM emphasis on the explosive extension and landing in the athletix position.

 

Wednesday 18/03

 

12 min amrap

3 hspu or double kb press for those that are unable to become inverted

7 toes to bar

2 broad jumps

 

 

 

Thursday  19/03

 

Gymnastics today – focus on Bar hangs 5mins

Headstand progression from away from the wall knees on elbows coming up and down

And skin the cats introduction

 

Conditioning

5rounds

10 strict burpees

15 swings

200m run

 

 

Friday 20/03

Plyometrics

6×2 box jumps at a height you can rebound from top to bottom so rest at top of box

 

Conditioning

4rounds

400m run

5 power cleans 60/30kg

10 bar over burpees

 

 

 

Saturday 21/03

 

 

8am

There is scope to complete your strength cycles at 8am also with individualisation.

 

10am

CrossFit Open workout 15.4

 

 

 

 

 

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

 

March week 2

Ok…. Busy week it has been just getting down to getting the conditioning workouts written. Saturday was another Jam packed one with 15.2 going down and some great weightlifting and then 2hours of trunk work with Louise and Colleen.

Well done to everyone who completed 15.2 thats 2 down and 3 to go now..

 

Next week I will be away at Andy Mackenzies on his Body weight certification.  I will be taking the Friday Morning sessions then flying down to East Grinstead. Becca will be taking a 1830 and 1930 class on Friday night and Saturday will take the 8am and 10am class. There will be no weightlifting that day.

 

The open workout will be released on Friday Morning so we will just have to play it by ear and see what comes up.

 

The 8am class will be a standard #bobsgarage strength and conditioning session for those that would like to come in but would not like to do the open workout.

 

For Friday and Saturday – please book in advance so all sessions can be written and prepared before I leave.

 

————————————————————————————————–

 

soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow and then you will be ready for 2nd warmup and give us more time to do trunk stability work and lifting.

 

 

 

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.

 

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 08/03

5rounds for time:

40m walking lunge

8 strict burpees – you may not rest on the ground any repeat offenders thats 3 strikes and your out will have to forgoe a forfeit on the sled 3x15sec 80m sprints

If your press-up strength is not their yet then we will be sticking with athletic  burpees here.

 

 

 

Tuesday  10/03

 

10 rounds

10 inverted barbell rows if possible have feet on a box

5 kb clean and press Left 24/16kg

5 kb clean and press Right

200m run

 

 

 

Wednesday 11/03

5 rounds

15 Hang power cleans 70/35kg

10 Box jumps 24/20

 

 

Thursday  12/03

 

10 rounds

5 burpee pull-ups

2 broad jumps

 

 

 

 

Friday 13/03

Plyometrics

5×4 box jumps at a height you can rebound from top to bottom so rest at top of box

 

10>1

Wallballs

1>10

Knees to elbows

 

 

Saturday 14/03

 

 

8am

There is scope to complete your strength cycles at 8am also with individualisation.

 

10am

CrossFit Open workout 15.3

 

 

 

 

 

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

 

 

March Week 1

What a great week it was, first 4 week strength cycles complete, you all experienced your first deload week! And we are now onto our 2nd strength cycle! I am very excited to where we are heading and evolving with this and hope you are too!

 

Yesterday was the first of 5 CrossFit Open workouts in which 5 of us took part!

Myself, Cat, Jamie Menary, John and Gregor. It was the end product of all your hard work, individualisation, careful attention to movement mechanics, mobility, activation and strict strength most highly noted was Cat’s power snatch at 35kg which she did 5 reps pain free and well. Well done to you all and we are just to wait on Becca completing her’s tomorrow morning.

 

Update on our warmup,  as soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow and then you will be ready for 2nd warmup and give us more time to do trunk stability work and lifting.

 

 

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 7th March 1400-1600 £25 – still on and 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.

 

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 02/03

5rounds for time:

15 Front squats (take from ground) 60/30kg

8 Athletic burpees – aim for max height on the jump and land in a athletic position.

 

Tuesday  03/03

12min AMRAP

3 HSPU scale for HSPU’s today will be wallwalks

20sec Plate hold 20/15kg

3 Goblet squats

 

 

Wednesday 04/03

Barbell complex

EMOTM 12 staying around 80-90kg for guys and 30-40kg for girls can increase first few rounds and start of at 70%

1 Clean

2 Push Jerk

3 Bar over burpees

 

 

Thursday  05/03

5 rounds

3 L pull-ups

5 Kb push press L

5 KB push press R

200m run

 

Friday 06/03

Plyometrics

5×3 box jumps at a height you can rebound from top to bottom so rest at top of box

3×3 consecutive broad jumps

 

4rounds for time:

4 bear crawls

8 goblet squats 24/16

16 kb swings 24/16

 

Saturday 07/03

 

 

8am

There is scope to complete your strength cycles at 8am also with individualisation.

 

 

 

 

 

Heats at 10am, everyone will be doing this.

CrossFit Open workout 15.2

 

 

 

 

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 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