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Tuesday, 16 November 2010
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.
18/10/10
5x5 Deadlifts
Then
3 Rounds max reps thrusters
Then
Firemans carry practice
(Yes there is a technique to this...thanks to our Ex-Marine, Ravin' Dan)
(Yes there is a technique to this...thanks to our Ex-Marine, Ravin' Dan)
19/10/10
Ground To Over Head 3 attempts
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)
20/10/10
Front squat 5x5
WOD
Kettlebell swings 20,18,16….2
Burpees 2,4,6…..18,20
21/10/10
25Burpeees
50 squats
50 Swings
50 K2E
50 Mountain climbers
50 Box jumps
50 SDHP
25 burpees
3 RDs
Sumo Deadlif High Pulls x 50 (Rest 60 seconds between rds)
20/10/10
Front squat 5x5
WOD
Kettlebell swings 20,18,16….2
Burpees 2,4,6…..18,20
21/10/10
25Burpeees
50 squats
50 Swings
50 K2E
50 Mountain climbers
50 Box jumps
50 SDHP
25 burpees
Wednesday, 27 October 2010
11-15th October: Grip it
11/10/10
Squats 3x3
WOD 3RDs 5x 1 minutes of
Farmers walk
Kettlebell swings
Pull ups
Air squats
Push ups
12/10/10
Push press 3 x 3
WOD
50SDHP
21,15,9
Burpees
Box jumps
Pull ups
50SDHP
13/10/10
Hang Cleans 3x3
WOD
3 minutes box jumps
60 seconds rest
10 minutes Cindy:
AMRAP
5 pull ups
10 Push ups
15 squats
60 seconds rest
5 rounds:
10 Burpees
20 KB swings
14/10/10
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
15/10/10
Dead lift 5x3
Squats 3x3
WOD 3RDs 5x 1 minutes of
Farmers walk
Kettlebell swings
Pull ups
Air squats
Push ups
12/10/10
Push press 3 x 3
WOD
50SDHP
21,15,9
Burpees
Box jumps
Pull ups
50SDHP
13/10/10
Hang Cleans 3x3
WOD
3 minutes box jumps
60 seconds rest
10 minutes Cindy:
AMRAP
5 pull ups
10 Push ups
15 squats
60 seconds rest
5 rounds:
10 Burpees
20 KB swings
14/10/10
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
15/10/10
Dead lift 5x3
WOD
30,25,20....5
Kettlebell swings
K2E
30,25,20....5
Kettlebell swings
K2E
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.
04/10/10
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
05/10/10
Split Jerks
04/10/10
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
05/10/10
Split Jerks
25 minutes to find 1RM
WOD
5 Rounds
Push Jerk x 5 (80% 1RM)
Burpees x 10
06/10/10
OHS 1RM
25 minutes to find 1RM
WOD
21 15 9
Sit ups
OHS @ 20kg
Box Jumps
07/10/10
Dead lift
3x3
AMRAP 10-15 minutes
15 Deadlifts (60kg)
10 chin ups
08/10/10
Snatch 5x2
WOD
Sprints
5x 400m
Corrr, That's a strong Core
1 RM MAX Week.
Those who followed the programe improved, those he didn't, didn't.
27/09/10
DL 1 RM
WOD
20 K 2 E
20 Sit Ups
20 Box jumps
20 Bulgarian Bag around the worlds
20 press ups
x 3
28/09/10
Squats 1RM
WOD
Squats 1RM
WOD
AMRAP 20minutes
200m sprint
15 HPS (20kg)
5 Ring dips
29/09/10
Press 1RM
15 HPS (20kg)
5 Ring dips
29/09/10
Press 1RM
WOD
KB complex
5 swings
5 press
5 push press
5 snatch
5 thrusters
5 OHS
KB complex
5 swings
5 press
5 push press
5 snatch
5 thrusters
5 OHS
30/09/10
Overhead squat 5x3
WOD
21,15,9
Overhead Squat
Pull ups
01/10/10
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.
20/09/10
Press 3x3
200m sprints x 10
Max rep dead hang pull ups
X 3 rds
100 sit ups
21/09/10
Snatch
AMRAP in 15 minutes
200 metres
10 x 30kg Power Snatch
5 x Ring Dips
Stability
22/09/10
Buran
Press 3x3
200m sprints x 10
Max rep dead hang pull ups
X 3 rds
100 sit ups
21/09/10
Snatch
AMRAP in 15 minutes
200 metres
10 x 30kg Power Snatch
5 x Ring Dips
Stability
22/09/10
Buran
21,15,9
Thrusters
Burrpees
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.
23/09/10
3x3 Deadlift 90%
Running Jackie
24/09/10
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
Thrusters
Burrpees
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.
23/09/10
3x3 Deadlift 90%
Running Jackie
24/09/10
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
13-15th September...To be a Hero
13th September
Deadlifts 5 x 3 @ 85%
Press 3 x 5 @ 85%
WOD
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
Then
Annie Gone Angry
50,40,30,20,10
Double unders
Burpees
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
Singles,
Just jump that rope, lots and fast.
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
Singles,
Just jump that rope, lots and fast.
Monday, 13 September 2010
7th-8th September: Abs,deltoids, lats and legs
7th:
Press 5 x 5 @ 80%
Followed by a core conditioning workout.
Nancy
400m run
15 x OHS @ 40kg
5 rounds
If you lack core stability, shoulder flexibility and or shoulder stability, this will find you out.
8th:
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.
WOD:
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
September 3rd: 999 - 9 reps at 90 percent in the 9th month
Squat 3 x 3 @ 90%
Press 3 x 3 @ 90%
WOD
4 Rounds
Kettlebell swings x 15
Push press 20/40kg x 15
Press 3 x 3 @ 90%
WOD
4 Rounds
Kettlebell swings x 15
Push press 20/40kg x 15
Sunday, 12 September 2010
September 1st : Splitting up with Helen
Monday, 30 August 2010
26-27th August...Back to business
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.
WOD
MACSHA
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
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.
WOD
MACSHA
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
WOD
Isabel 30 x Snatch (Power) @60kgs
24th August
Hang Cleans 4 x 3 at 85% 1RM
WOD
Nicole
400m run
Max pulls ups
AMRAP (as many rounds as possible) in 20 minutes
25th of August.....
23rd August
The load goes up to 85%
Deadlifts 3x 5 at 85% 1RM
WOD
Isabel 30 x Snatch (Power) @60kgs
24th August
Hang Cleans 4 x 3 at 85% 1RM
WOD
Nicole
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.
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:
JackieISh
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
WOD
400m sprint x 5
3 min rest between rounds
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:
JackieISh
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
WOD
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
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