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Crossfit Program: 01/07/19 – 07/07/19

Posted 30th June 2019 by Josh Schouten

That’s half the year done and dusted folks. We’ve all made some great progress in the previous months with 1RM & 5RM’s hit and some good conditioning block put in as well. July we are going to see some more EMOM styles workouts throughout the training week where we will be using submaximal weights to get some speeds on the bars and also get a little bit of conditioning in as well. Please be wary of the weights that we choose and make sure the weight resemble the ones you need, not the person next to you.

During this month if you feel that your mobility is lacking, head over to our Mobility session Thursday morning at 7 am with Anthony Masters. Likewise, if you feel like your rowing could do with a touch of class head over to Friday evenings @ 6:30 pm with Luka to get a lesson from an Olympic Gold medalist. He’ll point you in the right direction on the Rower.

As we are heading over to some heat please do make sure we are hydrated before / during and after sessions. We would recommend drinking 3% of your body weight in litres. I.e. 100kg person x.03 = 3L. This would be on the low end for any given person. Please aim for this as a minimum.

Take care folks.

WEEKLY TRAINING SCHEDULE:

Monday: Power / Hang Cleans & Jerk, Back Squats + Mono Structural

Tuesday: OHS, Split Jerks, Bench Press + DB WODS

Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.

Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters

Friday: Snatch + Snatch High Pulls + Segmented Snatch Pulls + Mono Structural

Saturday: Team and Partner workouts grab a partner and suffer together.

Sunday: Clean Preparation and Complex. Testing workouts and names WODs.

MONDAY

EVERY 2 minutes complete for 24 minutes.

A: Floating Power Clean + Hang Clean + Split Jerk  8 x 1+1+1

B: Back Squat 3 x 3 (don’t worry about tempo or weight but we should be moving fast, see Anthony’s post here  as an example. With these, we will be looking for a controlled descent and speed, speed and more speed on the way up.

W.O.D

Time cap 18 mins

Row / Bike x 140/100cal

Every 20 cals complete:

Box Step ups – while hugging D-Ball / WallBall x 12 total

TUESDAY

EVERY 2 MINS COMPLETE ONE MOVEMENT (24 MINUTES)

A: Close Grip OHS 4 x 4

B: Split Jerk 4 x 4

C: 45* DB Bench Press 4 x 8*

C2: TRX “Y” rear delt fly x 10*

Complete both C’s in 2 minutes

W.O.D

5 rounds: AFAP

DB Clean & Press x 10

DB Squat Clean x 10

Walking Lunge x 20 Steps

Burpee x 10

Rest 60 seconds after each set

WEDNESDAY

Rolling EMOM 20min

Min 1: Power Clean & Jerk x 2

Min 2: Hang Clean & Jerk x 2

Min 3: Thrusters x 2

Min 4: Wall Ball x 10

Min 5: Rest

Complete 4 minutes at each movement before moving on.

6 Min EMOM

Even: DB Push Press x 10

Odd: DU x 30-50

6 Min EMOM

Even:  Ski x 10-15cal

Odd: Burpee x 10-15

6 Min EMOM

Even: Seal Walk 1 x lap

Odd: Weighted Sit Ups x 10-15

Resting 1 Minute between each 6-minute block.

FRIDAY

EVERY 2 minutes complete for 24 minutes.

A: Snatch High Pull + Floating Power Sn + Floating Sn 7 x 2+1+1

B: Segmented Snatch Grip Deadlift 4 x 1+1+1

W.O.D

5 rounds of:

5 x Squat Cleans

350-500m Row

Rest 2 Minutes

This needs to be done hard and heavy (within reason). You will need to clean heavy and well and spend it all on the rower. to get the most out of this. You should need the 2 minutes rest. Pay attention to the clock when you finish! Share the rowers x

SATURDAY

12 Minutes to build to a heavy Thruster for 2-3 Reps.

30 minutes in teams of 3:

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

P1: Completes above:

P2: Runs 400m

P3: Rest

Rotate in this order until 30 mins are up.

SUNDAY

Please note that we will be going back through the workouts over the last 3 months and re-doing these to compare times. We will do this until it’s complete. Each week you will see the date in which it was last completed the first time. If it’s your first time, get stuck in and record the time, if it’s your aim. If not have some fun getting a sweat on.

LAST COMPLETED ON THE 21/4/19:

18 MINUTES:

A: 7 rounds Bear complex:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

5 movements + 1 rounds, complete 3 times = 1 Set.

Now that we have been testing

NANCY

5 Rounds For Time:

400 meter Run

15 Overhead Squats (42.5/30)

Crossfit Program: 24/06/19 – 30/06/19

Posted 23rd June 2019 by Josh Schouten

June will bring about some percentage work on the 1RM / 5RM’s that we achieved last month. We would recommend that of the 100% figure, you work off the 95% number. I.e. If, for a given movement you hit 100kg we would use 95kg as the number to figure 70% off of. This would come to 66.5kg. This little trick will allow us to not overload when we should be using the lighter percentages and focus on the speed and precision of the movements.

June will see us using more Olympic lifting complexes to focus on working different positions and fixing our weaknesses. Our coaches may change some of these up to add or subtract from the movements to make them more suited to the individual. Please don’t forget all the work that we have done in the previous months with accessories for upper and lower. If you are one that needs to keep some of this work in your program please do use “Open Gym” to bring up these weaknesses.

Sunday you will note that this is a repeat of 08/04/19. If this is something that you are taking seriously we do ask that you put some thought into attending the Saturday sessions as we all know we can get carried away in the team situations, working hard 2 days in a row is NOT advisable. If you’re unsure about how you should tackle this please come and see one of the coaches and we will be sure to help!

A few reminders that we now have a specific mobility class on Thursday mornings @ 7am where we will show you how to fix some of the limitations you may have. This will be a great addition to your training schedule if you are finding it difficult to get into some of the positions required for the Olympic lifts, so get your bum along to see Anthony Masters for some suppleness pre-breakfast.

WEEKLY TRAINING SCHEDULE:

Monday: Power Clean & Jerk, Front Squat & Leg finisher

Tuesday: Higher volume on the shoulders preparing for the heavier weights to come.

Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.

Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters

Friday: Deadlift and a little structural balance work, you know we all need it.

Saturday: Snatch Preparation and Complex Team and Partner workouts grab a partner and suffer together.

Sunday: Clean Preparation and Complex. Testing workouts and names WODs.

MONDAY

EVERY MINUTE COMPLETE (18 MINUTES):

A: Power Clean & Jerk 5 x 3-4 @ 77%*

B: Front Squat 5 x 3-4 @ 77%*

With these, we will be looking for a controlled descent and speed, speed and more speed on the way up.

2:00 MINUTES OF CONTINUOUS TENSION.

C: Back Squat – Breathing Squats 1 x 20 @ 60%ish. With 3 deep breaths at the top of each rep we are aiming for higher threshold motor unit recruitment with the rest after each rep allowing to get more intensity on the bar.

W.O.D

Tailpipe – In Pairs:

3 Rounds each:

250m Row

Front Rack KB Holds 24/20

TUESDAY

EVERY 2 MINS COMPLETE ONE MOVEMENT (20 MINUTES)

A: Jerk Balance 3 x 5

B: Push Press + Split Jerk 4 x 1+3

C: Pendalay Row 3 x 10

W.O.D

5 rounds: AFAP

1 Arm Db OH Walking Lunge (Left) x 10 Steps

1 Arm Db Push Press (Left) x 10

1 Arm Db OH Walking Lunge (Right) x 10 Steps

1 Arm Db Push Press (Right) x 10

Burpee x 10

Rest 60 seconds after each set

WEDNESDAY

5 Minutes to Accumulate

Turkish Get Ups

Rolling EMOM 16min

4mins @ each @ 70% of Power Clean

Power Clean x 3

Hang Clean x 3

Thrusters x 3

Front Squat x 5

Complete 4 minutes at each movement before moving on.

8 Min EMOM

Even: Thrusters x 5

Odd: Row x 10cal

8 Min EMOM

Even:  Power Clean @ 50-60 x 5

Odd: Pull Ups x 5

8 Min EMOM

Even: Walking Lunges x16

Odd: Burpee x 10

FRIDAY

20 MINUTES TO COMPLETE:

A: Deadlift 4 x 3 @ 20×0

A2: FFE Split Squat 4 x 8el @ 31×1

A3: Incline Knee Raise / Strict Knees to Elbows 4 x 10 @ 2020

W.O.D

5 rounds of:

10 x Deadlifts

20 x Cal Bike

Rest 3 Minutes

This needs to be done hard and heavy (within reason). You will need to spend everything on the DL and Bike to get the most out of this. You should need the 3 minutes rest. Pay attention to the clock when you finish! Share the bikes x

SATURDAY

EVERY 2 MINUTES (14MIUNTES) :

A: OHS w/ 3 seconds Pause 3 x 8

B: Snatch Pull From the Hang + Hang Snatch + OHS 4 x 2 + 2 +1 @ 75%*

W.O.D

Teams of 3 (20-minute time cap):

P1: Row 500m

P2: Rest

P3: Hang Squat Cleans 60/40 x 150

Every 3 minutes everyone complete 10 burpees, don’t resume moving until all team members have completed burpees.

Rest 5 minutes

Individually complete 3 rounds of:

5 Pull Up

10 Press Up

15 Air Squats

400m Run

SUNDAY

Please note that we will be going back through the workouts over the last 3 months and re-doing these to compare times. We will do this until it’s complete. Each week you will see the date in which it was last completed the first time. If it’s your first time, get stuck in and record the time, if it’s your aim. If not have some fun getting a sweat on.

LAST COMPLETED ON THE 8/4/19:

18 MINUTES:

A: Find a comfortable 3 rounds Bear complex:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

5 movements + 1 rounds, complete 3 times = 1 Set.

KAREN

150 Wall Balls 7/9

Heavy Metcon 19/7/2019

Posted 18th June 2019 by Geoff Stewart

HMC

This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

(more…)

Crossfit Program: 17/06/19 – 23/06/19

Posted 16th June 2019 by Josh Schouten

June will bring about some percentage work on the 1RM / 5RM’s that we achieved last month. We would recommend that of the 100% figure, you work off the 95% number. I.e. If, for a given movement you hit 100kg we would use 95kg as the number to figure 70% off of. This would come to 66.5kg. This little trick will allow us to not overload when we should be using the lighter percentages and focus on the speed and precision of the movements.

June will see us using more Olympic lifting complexes to focus on working different positions and fixing our weaknesses. Our coaches may change some of these up to add or subtract from the movements to make them more suited to the individual. Please don’t forget all the work that we have done in the previous months with accessories for upper and lower. If you are one that needs to keep some of this work in your program please do use “Open Gym” to bring up these weaknesses.

This week is week one of the retesting of the workouts. You will see on Sunday that this is a repeat of 31/3/19. If this is something that you are taking seriously we do ask that you put some thought into attending the Saturday sessions as we all know we can get carried away in the team situations, working hard 2 days in a row is NOT advisable. If you’re unsure about how you should tackle this please come and see one of the coaches and we will be sure to help!

A few reminders that we now have a specific mobility class on Thursday mornings @ 7am where we will show you how to fix some of the limitations you may have. This will be a great addition to your training schedule if you are finding it difficult to get into some of the positions required for the Olympic lifts, so get your bum along to see Anthony Masters for some suppleness pre-breakfast.

 

 

Weekly training schedule:

Monday: Power Clean & Jerk, Front Squat & Leg finisher

Tuesday: Higher volume on the shoulders preparing for the heavier weights to come.

Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.

Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters

Friday: Deadlift and a little structural balance work, you know we all need it.

Saturday: Snatch Preparation and Complex Team and Partner workouts grab a partner and suffer together.

Sunday: Clean Preparation and Complex. Testing workouts and names WODs.

 

(more…)