Monday 12th July: Heavy mass will be moved....

Day 5 saw the guys work on some hang power cleans. This was followed by some jump rope skills...double unders, the kryptonite of so many.

This was finished with a 100 double under blast...

Start of the week, we had a CrossFit Total.

There was some heavy stuff being lifted.

Some of our newer members also gauged their progress and made some awesome efforts.

You cannot always experience success if you don't fail first.

The Big Man Alex made a point that we needed some denser plates, with 180kg squat, 100kg press and 230kg deadlift. Emile and Seth also impressed with some big lifts...some potential home grown competition brewing here.

It's an inspiring and scary experience to see so much being lifted...and it's not just the guys who lift heavy...watch this space.

Wed 7.7.10 Front Squats and Helen

Tonight we started with front squats and while the group class got on with it 4 of the on ramp guys were testing out. Congratulations to Nicki, James, Steve and Lee who all passed the on ramp.

After the front squats we tackled

HELEN

400m run

21 kettlebell swings @ 24kg

12 pull ups

3 rounds for time

3 of the guys from the on ramp also decided they wanted some of Helen and awesome effort by them and the other guys tonight.

Tues 6.7.10 Push Press 5 x 3 and run & clean & jerk

We welcomed Amy to CrossFit Reading and saw the return of Sameer.

Big boys were in tonight so it promised to be impressive lifting. Taff who has just come through the on ramp worked up to 90kg for 3 and then managed 100kg for 1. Alex managed 110kg for 1 after working his 3 rep to 100kg.

After the push press we went through

200m run
5 x clean & jerk rxd 70kg

10 rounds for time

Some scaling on the met con but OUTSTANDING effort by all.

Mon 5.7.10 Snatch and Cindy

Monday saw us start to introduce a few of the ladies to CrossFit Reading.

Started with Snatch 5 x 3 working to 3 rep max followed by

CINDY
5 pull ups
10 push ups
15 squats

AMRAP 20 minutes

Outstanbdind effort by all. Emile with a new pb, Jules doing as rxd and getting 12 rounds and Jimmy getting 13 rounds with a 10kg vest.

Insulin resistance! It's bad

Here is an article to help understand insulin resistance, how bad it is and how to help prevent it. Get off the processed foods!

http://www.healingdaily.com/detoxification-diet/insulin.htm

Sat 3.7.10 Deads & Burpees, a goat and a new friend

Saturday morning saw 7 of the regulars rock up for some met con fun.

15 x deadlifts 60/40kg

15 x burpees

10 rounds for time

Once they had finished they had 5 min rest and then had to tackle their main goat (weakness). Awesome end to the session that saw Jimmy nail the rack position, a number of the girls working on overhead and asome flexibility work going on.

While the guys worked out I had the pleasure of meeting Isa. Isa is from Birmingham Alabama and he does a lot of missionary work in Israel. Isa is staying with one of our members for a few days while he travel the UK and he wanted to come down and have a workout with us.

Isa is more used to Cybex machines but he threw himself straight in to a little met con consisting of kb swings, burpees and shoulder press. After this he tackled some ring push ups and some tyre flips. Impressive for a newbie? even more so given the fact that Isa is blind. While I was concious his other senses would be more developed it was amazing to see him learn how to swing a kettlebell without seeing the demo and how his sense of proprioception worked as he moved between each station without any help.

A truly amazing experience for me not just because of the training but to speak with someone that is obviously such a positive person. We hope Isa will visit whenever he is back.

1st July: Fran...

FRAN!!!

21, 15, 9
40kg Thrusters
Pull ups

What's to say? This is what introduced me to CrossFit.