Tuesday, 16 November 2010

New Blog

We have moved our blogging to a new home at Posterous.
Check it out at:


Monday, 1 November 2010

18-22nd October...United We Stand.

This week was the start of the week to culminate in The York Divided We Fall Games, organised by CrossFit Velocity in Swansea.

Did we veer away from the normal? Not really, we just took into mind that we knew some of the events. Some movements were tried and tested just to see where we stood and to help with planning strategy.

5x5 Deadlifts


3 Rounds max reps thrusters


Firemans carry practice
(Yes there is a technique to this...thanks to our Ex-Marine, Ravin' Dan)


Ground To Over Head 3 attempts

(Just pick off the floor as much as possible and get it over head)

Bent over rows

3 RDs
Sumo Deadlif High Pulls x 50 (Rest 60 seconds between rds)


Front squat 5x5


Kettlebell swings 20,18,16….2
Burpees 2,4,6…..18,20


50 squats
50 Swings
50 K2E
50 Mountain climbers
50 Box jumps
25 burpees

Wednesday, 27 October 2010

11-15th October: Grip it


Squats 3x3

WOD 3RDs 5x 1 minutes of

Farmers walk
Kettlebell swings
Pull ups
Air squats
Push ups


Push press 3 x 3


Box jumps
Pull ups



Hang Cleans 3x3


3 minutes box jumps

60 seconds rest

10 minutes Cindy:
5 pull ups
10 Push ups
15 squats

60 seconds rest

5 rounds:
10 Burpees
20 KB swings


Hang Snatch

5 rounds:
Deadlifts (60kg) (AMRAP 60 seconds)
Box jumps (AMRAP 60 seconds)

5 rounds:
Thrusters (30kg) x 10 (60 seconds cut off)
Press ups x 10


Dead lift 5x3

Kettlebell swings

Tuesday, 26 October 2010

4-8th October: Oly, Oly, Oly, Oi Oi Oi.

This week we had an oly focus to tie in with the CrossFit USAW games at the weekend.


Cleans 1RM

25 minutes to find 1RM

WOD from the Games

6 cleans @30kg
12 Pull ups
24 Double unders/72 singles
AMRAP in 10 mins


Split Jerks
25 minutes to find 1RM
5 Rounds
Push Jerk x 5 (80% 1RM)
Burpees x 10

25 minutes to find 1RM


21 15 9
Sit ups
OHS @ 20kg
Box Jumps


Dead lift

AMRAP 10-15 minutes

15 Deadlifts (60kg)
10 chin ups
Snatch 5x2
5x 400m

Corrr, That's a strong Core

1 RM MAX Week.

Those who followed the programe improved, those he didn't, didn't.




20 K 2 E
20 Sit Ups
20 Box jumps
20 Bulgarian Bag around the worlds
20 press ups

x 3


Squats 1RM

AMRAP 20minutes

200m sprint
15 HPS (20kg)
5 Ring dips


Press 1RM

KB complex

5 swings
5 press
5 push press
5 snatch
5 thrusters
Overhead squat 5x3
Overhead Squat
Pull ups
Catch up on 1RM

September 20-25th: Lost and Found

It's been a long time since the last update, I know, but I lost my paparazzi camera and then found it again and time was also lost. Found the camera and some time again so here's some update.


Press 3x3

200m sprints x 10

Max rep dead hang pull ups
X 3 rds

100 sit ups



AMRAP in 15 minutes
200 metres
10 x 30kg Power Snatch
5 x Ring Dips





This is a great variation that if you don’t have the pull up facility. We have that but just wanted to do this as it has that same I’m going to puke effect…possibly moreso.


3x3 Deadlift 90%

Running Jackie


3x 3 squats @90% = 55kg

Met Con

25 double unders 10 Burpees
25 double unders 20 Box jumps
25 double unders 30 Pull ups
25 double unders 40 sit ups
25 double unders 50 press ups
25 double unders 60 squats

Saturday, 25 September 2010

16-17th September...To Be A Super Hero

16th September

Some shoulder stuff going on:

Hang power snatch 3x3


200m over head walk
400m run

3 rounds

17th September

So simple.



Push ups
Sit ups

13-15th September...To be a Hero

13th September

Deadlifts 5 x 3 @ 85%
Press 3 x 5 @ 85%


A short Barbell complex that has seen several reps and set permutations.
In this instance aim to carry over some of the previous strength work and incoporate some explosive elements to develop that hip extension…again.

AMRAP 10 minutes

12 Dead lifts
9 Hang power clean
6 Front squats
3 Push jerk

14th September

Cleans 5 x 1


Annie Gone Angry

Double unders
Sit ups

Double unders require some skill and co-ordination. The more skill you have the more efficient you will be with DUs, and the quicker your times. So practice the skills. This WOD really tests your co-ordination under some respiratory stress.

15th September

Hero WODs are dedicated in memory to those who’ve served and passed by in war.
As such they are often challenging both the physical and the mental, to remind us of those who serve in the front line so we can live our lives as we choose.

Today, Badger was in the program.

30 Squat cleans @ 40kgs
30 Pull ups
800m run

3 Rounds

This needs to be scaled if you are not prepared for the volume of work here (90 cleans, 90 pull ups with 2.4 km run)

It was a sterling effort from everyone for this WOD, including those who did this at the 6:15 am session. Well done for completing it. We know that it seems the end is far when you start. But, the time it takes to complete is little to ask as a dedication for Badger.

9-10th September

9th September

Hang power cleans
6x2 @ 85-90%

This was followed by:

5 Rounds

Power clean x 10
Push ups x 20

Aim to keep that hip explosive and elbows fast to get that bar up

10th September

Squat 5 x 5 @ 80%

Jump rope practice.
Double unders

Just jump that rope, lots and fast.

Monday, 13 September 2010

7th-8th September: Abs,deltoids, lats and legs


Press 5 x 5 @ 80%

Followed by a core conditioning workout.

400m run
15 x OHS @ 40kg

5 rounds

If you lack core stability, shoulder flexibility and or shoulder stability, this will find you out.


Some rounding at the second half of the dead lift pull was addressed by doing these:

Rack pulls 5 x 5

Working up to sub maximal-max loads also helps also build confidence.


Remember the articles about hand care…read again before doing this

Run 2000m and 200 reps.

Split as follows.

200m run
10 pull ups
10 kb swings

X 10

6th September: Little beast.


5 x 5 @ 80%


This shorty is a lovely little beast.
The beauty of this, like all WODS, is it can be scaled to so many levels...use your imagination


Burpee - tyre jump
Sit ups

Short sharp suckage.

(check out Paul McCabe doing concentration curls in the back ground)

September 3rd: 999 - 9 reps at 90 percent in the 9th month

Squat 3 x 3 @ 90%
Press 3 x 3 @ 90%


4 Rounds

Kettlebell swings x 15
Push press 20/40kg x 15

Sunday, 12 September 2010

September 2nd: Loneliness of the long distant runner...

This blog post is dedicated the dude that is Jon Craig who did the follwoing on his own:


Thursters 20kg
Knees to Elbows
Not quite long distance, but you get what I mean.
Well done dude, pretty gruesome...
...but he was a happier chap when he finished then when he started.

September 1st : Splitting up with Helen

1st of the month saw a variation of the snatch that is more forgiving for weaknesses in flexibility.
Split Snatch 7 x 1

This was followed on the original girl that has sprouted larger and more punishing sisters


12 pull ups

Monday, 30 August 2010

26-27th August...Back to business

26-27th August

26th August Thursday
Press 5 x 3 @ 85%
Squat 3 x 5 @ 85%

27th August Friday
Split jerk 6 x 2

Pistol practice

50 burpees
X 3 rest exactly the time it takes to complete the burpees on the round before

25th of August...

Tonight we saw a WOD dedicated to The Dude, Founder, and Coach of CrossFit Reading.
Andy is heading off to sunnier pastures and spread his knowledge through his new venture, Integrated Fitness, in South Africa.
We’re all sorry to see him leave as he takes with him the passion and intensity that has taken CrossFit Reading to where it is today. And behind every great man is a great women, and in this case it is Jenny who has helped and support Andy throughout his pursuit to establishing CrossFit Reading. We’ll miss you both.

However, it’s not over. This chapter ends, but two new ones begin.

CrossFit Reading will continue, and Andy will still be involved in the back ground with programming as well as returning for workshops in the future.

See you soon Dude.

The fare well WOD tonight was partly dictated by weather, but the principal is there.

Andy named two WODS after his daughters, Sasha and Macey, and the WOD incorporated these. The WOD is an AMRAP, everyone starts at the same time and finshes at the same time…as a team, an ethos which the Dude always believed in.



AMRAP 5 minutes each station 2 rounds (30minutes of work)

Station A
5 pull ups
5 toes to bar
5 burpees

Station B
10 Overhead lunges(15kgs/10kgs)
10 push ups
10 box jumps

Station C

Rx 50kgs for the Dude.
Round 1 – Sasha reps –burpee snatches
Round 2 Macy reps – burpee thrusters

23rd-27th August...one chapter ends, but two begin.

This week was another significant week in the life of CrossFit Reading.

23rd August

The load goes up to 85%

Deadlifts 3x 5 at 85% 1RM


Isabel 30 x Snatch (Power) @60kgs

24th August
Hang Cleans 4 x 3 at 85% 1RM


400m run
Max pulls ups

AMRAP (as many rounds as possible) in 20 minutes

25th of August.....

Farewell : (...but see you soon... : )

This month, we also had to say a few farewells. The first of these was a temporary farewell to two of our original members who have been with us since the school hall days over 2 years ago.

Si and Mel have worked had in life and the gym in order to prepare for their travels in South America. Thanks both very much for your support and efforts at CrossFit Reading, you’ve been amazing members.

Best of luck with your travels. We will miss you both and we look forward to your return and hearing about your adventures when you return.

16th -20th August - The load is at 80%...but effort is always 100'

This week sees volume increase slightly, focusing on 5 x5 at 80% on our core lifts (Squat, Deadlifts and Press).
80% of 1RM doesn’t sound much, but for 25 reps, it isn’t a push over.
Focusing on form is paramount as fatigue will set in.

16th August, Monday

Squat 5 x 5 @ 80%
Press 5 x 5 @ 80%

Finishing with
Max sit ups in 3 mins

17th August, Tuesday

Power clean 6 x 2

Followed by a WOD with push press broken up with a 1 mile run:

Push Press 60kgs x 8
200m run

8 rounds

18th August Wednesday

Deadlift 5 x 5 @ 80%

Followed by a variation of a main site rowing favourite:


1k run
50 Thrusters @ 20kg
30 pull ups

19th August Thursday

The following WOD is Rx with 60kgs
But as we’ve mentioned in the past sensible scaling is required.
If your OHS 1RM max is 60kgs, this this WOD needs to be scaled…down to what ever load you can do with good form…when tired.

20 burpees
10 FS
15 burpees
10 Press
10 burpees
10 Thruster
5 burpees
10 OHS

20th August Friday

Hang Power Snatch 6 x 2

400m sprint x 5

3 min rest between rounds

Tuesday, 17 August 2010

9th of August: Pump up the volume

Week two of August see us build some volume into our benchmark lifts working at 70% of our week1 1RM.

Monday saw Squats 4x6

Tuesday the team worked on:

Hang Power Cleans (got to keep the oly lifts in there)

This was followed by a WOD of:

Pull ups 20,18,16…4,2
Push press 60kgs 2,4,6….18,20

This was a brutal WOD and scaling needs to be considered here if attempted.
Lets put this into perspective, this is a total of 110 pull ups and 110 push press.
Times as Rx ranged from around 24minutes to over 40minutes. This WOD is about mental fortitude as much as physical strength…but everyone loved it