All posts by Milo

Recovery – Coach Milo

Last time we went over how sleep is the number one performance enhancing activity we can do. So if you haven’t read that then go do so here before continuing on. If you don’t have time to read both then read that! 🙂

Ever feel like you’ve been totally beat? No drive, wanting to just say “f*ck it” and stay home, or just walk your dog and call it a workout? Quite often, when you consistently train hard, you will have days when hitting the gym sounds like the worst idea ever. But, is that to be expected? Or, is there a way for you to train “smarter AND harder” without feeling like crap?

If you are hitting this wall then instead of thinking this program isn’t right for me or that blaming it on some external stressor, instead look at your recovery. The programming and training that we do here is tough and you all “get after” it non stop but very few of you are willing to recover as hard as you want to work. Which leaves you feeling like crap either a day in or 2 weeks. But at some point it will hit you.

If you want to sustain training for the long term you need to hit that balance right for you. We all have different stressors in our day to day lives which can make it difficult. Some good some bad but all will be affecting you in different ways which if not managed can lead to hitting plateaus or worse yet, injuries.

So how do we manage the recovery process ?

Each of these elements deserve a blog of their own so I’ll get working on that but in the mean time I’d say you should focus on 4 things:
1. Sleep (read the blog!)
2. Nutrition
3. Rest
4. Stress

1 Sleep
Simple. Go read the blog and go get some sleep! 🙂

2. Nutrition
Proper nutrition can be a hard thing but it doesn’t need to be complicated. Eat enough calories to fuel the work , base intake on ability to recover and body composition.

3. Rest
Don’t mistake activity for achievement. Just because you feel ok or you want to do another WOD or redo another qualifier again doesn’t mean you should or that its a sustainable training plan for you.
The rest is actually a training means which is just as important as muscular work, so that it should be employed skillfully” – Verkhoshansky, Yuri, and Mel Cunningham Siff. Supertraining. Verkhoshansky, 2009.

4. Stress
Address it. Do what you need to to reduce stress , whether at work or at home or even self imposed. Again not easy but first you need to recognise it to address it.

Whether you are working towards getting stronger, jacked, or increasing speed, your guiding light should be recovering from your training right. We can do a lot for you but it’s on you to apply the intended rest that supports the desired adaptations of these programs. Ask yourselves what are your goals and what are you willing to put into it both in and OUT of the gym.


Week 5 – June 18th – June 23rd

Monday

A) Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
AMRAP @ 65%
Superset with:
4 x 10 BB or Banded Glute Bridge

B) 21-15-9
Muscle Ups
SA DB OHS 22/16kg

Tuesday

A) Overhead Squat
5 @ 65%
5 @ 75%
5+ @ 85%

B) 5 Rounds:
400m run
30 Box Jumps 24/20
30 Wall Balls 20/14

Wednesday

Strong Man Work

A) Build to a heavy Yoke Carry

B)3-5 Sets Of a Lunge complex
4 Reverse Lunges Per Leg
4 Forward Per leg
4 Step Ups Per leg on a Knee height box

*Between each set complete
10/10 Heel Elevated Heel Bulgarian Split Squat
20 Sec L’sit/Tuck Hold
15 Hamstring Curls
Heavy carry of Choice

Thursday

A) Shoulder Press
5 @ 65%
5 @ 75%
5+ @ 85
AMRAP @ 65%
superset with
5 strict toes to bar

B) 8 Sets:
:30 AMRAP Floor Press DB/KB
:30 rest
:30 AMRAP Ring Row
:30 rest
:30 AMRAP Cal Row
:30 rest

Friday

A) Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
AMRAP @ 65%

B) 4 Sets:
3 Min AMRAP
8 Burpee
6 Power Clean 70/50kg
*3 min rest

*Note – The gym is closed on Saturday and Sunday due to the Affiliate Solutions Seminar, but if you have access to a facility and want to get after something, here it is!

Saturday

1km Row
750m Row
500m Row
250m Row

Between each effort complete :
20 Ring Dips
20 Sit Ups
50 Double Unders

Sleep articles for further reading!

How Does Poor Sleep Affect Our Ability To Learn?

1. A study conducted by a team of researchers from the University of Zurich examined the effect of disturbed deep sleep on the brain’s ability to learn new things.
2. The motor cortex of the brain is responsible for developing and controlling motor skills and deep sleep (SWS) is key for memory formation and processing, as well as restoring the brain after a day of activity.
3. The researchers found that after a night of perturbed deep sleep, participants best performance on a learning motor task was equivalent to their worst performance after a night of normal sleep.
4. The researchers concluded that, when deep sleep is manipulated, neuron synapses do not rest as they normally would, which inhibits neuroplasticity. Meaning, the brain is unable to cement the memory of any learned skill from the day.
5. This is the first time that a study has proven the causal connection between deep sleep and learning efficiency.

Read full article here!


How To Wake Up To Your Creativity

1. During REM sleep, heart rate and respiration accelerate, and brain activity, as measured by EEGs, increases too–a function of dreaming.
2. Most REM sleep comes in the last 4 hours of sleep.
3. If you have an idea about a simpler solution and it’s been working itself out in your head, you still tend to use familiar logic. When you sleep, the better answer has a chance to emerge.
4. In the waking and NREM states, information travels mainly from left to right, consistent with the idea that the left brain controls the right. During REM sleep, however, there is no preferred direction.
5. The hormone cortisol rises during REM, which is thought to encourage the unbinding and rebinding of images that can define dreams. The brain dislikes fragmentation, so it weaves in narratives. This gives rise to novel thinking.

Strategies for boosting creativity from sleep:
1.
Keep a journal by your bed to log dreams
2. Avoid alcohol and caffeine, since they scramble the NREM and REM cycles
3. Pre-bedtime priming — ie. contemplating a problem you’d like to solve — increases the likelihood that sleep will bring some answers

Read the full article here!


The Shorter You Sleep, The Shorter Your Life: The New Sleep Science

1. Matthew Walker, the director of the Center for Human Sleep Science at the University of California Berkeley, believes that we are in the midst of a “catastrophic sleep-loss epidemic.”
2. Why are we so sleep deprived?
– Lights 24/7 in big cities
– Work demands and commuter times
– Alcohol and caffeine
– Sleep is synonymous with laziness
3. Advice for successful sleep habits: Go to bed and wake up at the same time everyday.
4. Adults 45 years or older, who sleep less than 6 hours a night, are 200% more likely to have a heart attack or stroke in their lifetime compared to those sleeping 7-8 hours a night.
5. One night of modest sleep reduction will speed the rate of the heart, hence increasing blood pressure.
Sleep has a powerful effect on the immune system which can affect our cancer-fighting immune cells. Too little sleep can also significantly raise your risk of developing Alzheimer’s.

Read the full article here!


Oly club – Deload Week

Wednesday

A) 6 sets of the complex @ RPE 7:
1 x Power clean
1 x Front squat
1 x Split jerk
B)Pause Back squats
5 x 2@60-70%
C)RDLs
3 x 8
D)Chin ups(weighted)
3 x 5

Sunday

A) 6 sets of the complex @ RPE7
Snatch + Hang snatch+ High hang snatch
B) Back squats
5 x 3@70-75%
C) Behind the neck split jerks
4 x 2@ 70-75%

Winning desired so sleep is required – Coach Milo

Sleep

Let’s be clear out the gate. Sleep is the Number 1 performance enhancing activity that we can do for EVERYTHING we do. Regardless of your training program or how hard you push yourself, if you aren’t recovering as well as you could then you simply aren’t going to perform to your max potential.

Now, I hear you already saying either “I work fine on 5-6 hours so don’t tell me to get 8” or “I’m too busy to get 8 hours”.

Ok, let’s deal with the I am fine with “Insert number” hours gang first. The best description of this I’ve heard is “that is a testament to the human resiliency and determination than it is to human performance”. No question, you WILL perform BETTER on more and better quality sleep. Guaranteed.

Now for the “I don’t have time” crew. Ok, I reckon there may be a few of you out there who this MAY apply to, but for most you’re lying to yourself. Stop watching TV and go to bed. Whatever it is that you are filling your evenings with you are making a CHOICE to not get 8 hours of sleep. IF you are that very very small minority (I’m talking newborn baby, or work a million jobs minority) who genuinely cannot get 8 hours then let’s make the 6 hours you do get the best possible quality.

“Quality over quantity”

So, whichever camp you fall into I would suggest making changes over a longer period of time rather than reading this and thinking “F**k yea!”, making a ton of changes and two days later saying “F**k this!”.

I’ll hit you with the top 4 that will give you the most bang for your buck.

1. Create a routine
2. Be consistent
3. Blue light (aka stop scrolling instagram and Facebook in bed before sleeping!)
4. Environment clean up

Create a routine

Creating a routine may seem like an odd one to be at the top of the list but it’s what will create that Pavlovian response, i.e. a specific response (sleep) to a specific stimulus (the routine). If I drink my protein shake, have a warm shower, brush my teeth and get into bed and read an easy book, I get sleepy. By repeating that routine day in and day out, I have conditioned my body to automatically know that routine means sleep and it gets straight to it. A conditioned routine will also help your brain start to drown out the white noise of the day from work, or whatever might be stressing you.

Be consistent

This kinda falls into a similar category as the routine, but focusses on TIMING. For some of you working different shift patterns day to day or week to week or who have young children, consistency may be difficult. However, where possible try to go to bed at set times and wake up at set times regardless of what you have on the next day. If you are travelling then try to stick to said routine above. Just because you are travelling doesn’t mean it all goes out the window. The environment may have changed but the pre-bed routine doesn’t need to. Be consistent and keep control of what you can.

Blue light

You all knew this one was coming as soon as you saw an article about sleep. Apple aren’t stupid and neither is Instagram/Facebook. Why do you think your phone is filled with the same blue lights that you can find at slot machines in Vegas? Because it’s proven to make you want to look at it for longer and crave it. That light messes with your brain waves and therefore your sleep patterns. Make sure that before you start your pre bed time routine you put your phone aside and out of reach from your bed. If you have an iPhone you can get it to automatically “warm” up the temperature of the screen for you when the sun goes down, which helps limit the addiction to a degree – but still, better to get it out of sight to get it out of mind. If it’s your alarm, double win! Now you have to get up to turn it off in the morning, so reduced risk of hitting snooze!!

Environment clean up

This is where most people get lost. There’s so much research out there that says if you sleep in a cool dark room with zero noise you will sleep better. And that’s 100% true. However humans being humans when we look at the changes we need to make and the list gets extensive, we and instead you do nothing and then forget about it all together.

This time look at the list and make one dedicated change.

Get some black out curtains. To completely cut out any ambient light, or at least dramatically reduce.

Cool temperature. There will be some individual preference here but studies show between 16-20 degrees celsius is optimal room temp for sleeping.

Noise. If you live anywhere near us then chances are high that you have cars driving by and we can’t change that – but that background noise you will adapt to. Any other noise should be in your control. If your other half is watching TV then ask them to turn it down etc.

You are spending a lot of time and money working out, trying to be the best version of yourself, chasing goals at work and so on … basically trying to be an awesome human at everything and anything you do. Don’t cut yourself short on the best performance enhancer there is for all of the above with not getting enough sleep.

Monday

A) Shoulder Press
5 @ 65%
3 @ 75%
1+ @ 85%
AMRAP @ 65%

B) Tabata: 8 x :20 on, :10 rest at each exercise
1)
Ring Dips/Push Ups
2) DB Z press
3) Burpee
4) Hollow Rocks
*:60 rest between each of the 4 sets.

Tuesday

A) Back Squat
5 @ 65%
3 @ 75%
1+ @ 85%
AMRAP @ 65%

B) 22 AMRAP
20m OH walking lunge KB/DB
:20 L-sit accumulation
15 T2B
*EMOM 3 burpee

Wednesday

A) 20 Min Alternating EMOM
Min 1:
12/10 Cal Row
Min 2: Skill Of Choice (Strength Element)
Min 3: 45 Seconds Double Unders
Min 4: Skill Of Choice (Skill Element)

B) 10-15 Minutes Skill Work

C) 5-10 Minutes Mobility/Mashing Work

Thursday

A) Deadlift
5 @ 65%
3 @ 75%
1+ @ 85%
AMRAP @ 65%
Superset with:
3 x 10 Single Leg Bulgarian Deadlift, light weight, rest as required

If you have signed up (or been signed up by Coach Misty… 😛 ) then you can do it here in classes. We will only program it once however so if re-dos are wanted then it will have to be in Open gym 🙂 ! Good luck peeps and go smash it !
B) SiD18 QUALIFIER 1
Individual WOD
FOR TIME:

30 Shoulder to overhead 35KG/25KG
15 Over the bar burpees
30 Front Squats 35KG/25KG
15Over the bar burpees
30 Thrusters 35KG/25KG
15 Over the bar burpees

Friday

A)Overhead Squat
5 @ 65%
3 @ 75%
1+ @ 85%
AMRAP @ 65%

B) Every 5 min for 5 sets:
500m Row
10 hang power clean 85/55kg
50 DU

Saturday

A) EMOM x10 Mins
3 Weighted Pull Ups

B) 21-15-9-15-21
Calorie Row/ Aridyne
– 5 Muscle Ups after each set

Muscle Ups – Skill Video with Coach Milo & Coach Phil

Here is a video with coach Milo and Coach Phil on how to get your muscle ups.

If you are trying to get your muscle ups then there can be so many things that can be holding you back. We tried to break a few of the bigger stopping points down for the majority. Such as the false grip , skill in the transition , wrist strength and pulling strength. Coach Phil and Milo address these in the video so after that if you are still struggling then you know where we are and what you need to do!

See you soon!

Testing Week 2 !


Another week of testing before getting into the meat of the upcoming cycle crew ! Make sure you get that sleep in tonight before kicking off tomorrow. You are going to need it. 🙂

Week 2 , 14th – 19th May

Monday

A) 1RM Squat Clean

B) Every 2 min for 20 mins:
8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round

Tuesday

A) Find 1RM Weighted Pull up

“Helen”
B) 3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.
If you are all up to date then we have the following:
A) Build to a heavy length on the Yoke.

B) 10-1
Push Ups
Sit Ups
Air Squats (20-10)
Heavy carry of any variation 🙂

Oly Club

OLY BIAS
A) Snatch

2 x 2@80%
2 x 1@85%
2 x 1@90%
B) Snatch pulls
3 x 2@105%
C) Back squats
4 x 2@80-90%
D) Bent over barbell rows
3 x 8@ by feel

SQUAT BIAS
A) Back squat

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
1 x 2@90%
B)Snatch
4 x 2@75-80%
C)Snatch Deadlift
3 x 2 @heavy
D)Pull ups or dips(weighted)
3 x 5

Thursday

A) Find 1RM Shoulder Press

B) Find 3 RM Ring Dip

C)For Time:
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar

Friday

A) Pick One: 1RM Power Snatch or 1RM Snatch

B) 8 Sets:
20 WB 9/6kg
8 C2B
5 Shoulder to overhead
*:60 rest

Saturday

7 Minutes of Max Effort Burpees to target
– 7 minute rest
5 Minute Max Effort Wall balls 9/6kg
-7 Minute Break
3 Minutes Max Effort Muscle ups

Sunday

Oly Club

OLY BIAS
A) Cleans

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
2 x 1@90%
B) Front squats
2 x 2 @80%
2 x 1 @85-90%
C) Split jerk
3 x 2 @75-80%
2 x 1 @80-85%
D) Heavy front rack hold
3 x 10-12 sec@ AHAP

SQUAT BIAS
A) Front squat

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
1 x 2@90%
B) Cleans
2 x 2@75-80%
1 x 1@80-85%
C) Split jerk
2 x 2@ 75-80%
2 x 1@ 80-85%
D) Heavy front rack hold
3 x 15 sec @ AHAP”””

No Classes This Weekend!

Reminder – No Classes this weekend

Due to the level 2 (read below) this is the last reminder that there will be NO CLASSES on Saturday OR Sunday. Its been a rough week with all the testing and another week to go so catch up on some rest and get plenty of food on board. Next week will be fun! If you want to get moving and get your fitness on outside of the gym then Coach Miller is doing a park WOD free for all to attend.

Hey guys, come on down and train with me from 10.30-11.30am in Greenwich Park, we’ll kick things off on the grass in front of the Observatory at 10.30am.
If you want to come down at 10am for 30 mins of dynamic yoga then arrive at Gate C (pictured below) at 10am sharp. I’ll be there at 10.15am should anyone be late and will walk over to the workout point at 10.25am.
Basically, get there before the workout time!

See you tomorrow! I’ll be there rain or shine. So come on down and get a fun workout in!
-Coach Miller

Yoga this Saturday at Greenwich Park!

The gym is closed for a seminar this weekend, so we’re going to take our practice outside this Saturday morning. The class will be split into two 30min sessions.
We’ll meet at the entrance to Greenwich park St Mary’s Gate C, which is at the end of King William Walk, a short walk from Cutty Sark DLR, at 10am sharp, and walk over to the workout location, at the bottom of the hill in front of the Observatory.

We’ll kick off with a short dynamic yoga practice prior to coach Miller’s park workout. You are then invited to round off your workout of the day with a restorative yoga practice from 11.30 to 12 noon, stretching out those tired muscles and soaking up the sunshine (hopefully!) in the park.
Yoga at Thames is suitable for all levels, complete beginners welcome and no, you do not need to be able to touch your toes! Just as in CrossFit, scaling options and appropriate modifications will be given. For further information about the weekly yoga session here at Thames please check out our Yoga for Athletes page.

Reminder

CrossFit Level 2 – Saturday 12th- Sunday 13th May

Please remember crew that this weekend there is a seminar on at the box so there wont be any classes on Saturday or Sunday. Please check above and or Facebook group as Coach Miller and Yoga Ninja Christine will be doing outdoor classes at Greenwich on Saturday.

Murph – Monday 28th May

Join us on the 28th May (Bank Holiday Monday) for your yearly dose of Murph! The gym will be running weekend hours with classes at 10am and 11am.

After the last class we will be having a BBQ, hopefully in the Sun!

Run, Swim, Run @ Hyde Park Lido – 23rd June, 10:00am

Time for some outdoor fitness!

Come and join us in the summer sunshine for a taste of the CrossFit Games event “run, swim, run” (1.5 mile run, 800m swim, 1.5 mile run). All you need to bring is your usual training gear, your swimming costume, a towel and £1 coin for the lockers.

Don’t worry if your swimming is not up to scratch, the lido has a shallow lane so you can plant your feet on the floor whenever you need!


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Testing Week 1!


Here we go crew!
Testing week is upon us. Go hard and push yourself harder than you think. Find that extra gear and lets smash this!

Monday is a bank Holiday so remember classes are as per Saturday Schedule (1000 and 1100! 🙂 )

Monday

A) Find 1RM Deadlift

B) Find a max single set strict HSPU or Push Ups
Some may want to test your Kipping HSPU , do it after the strict set.

C) 3 Rounds:
30 Goblet Squat 24/16kg
15 T2B
200m run
30 KBS 24/16kg
15 T2B

Tuesday

A)Find 1RM Overhead Squat

B)Max strict pull ups
Again some may want to test max set of kipping pull ups , do so after

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 Chest to bar
2 Power Snatch
2 C2B
3 Power Snatch
3 C2B
etc etc to get as far as you can in the ladder

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 10RM Bench Press

B) Max single set T2B

C) 5 Minute AMRAP
5 clean and jerk 60/40kg
8 HSPU
-2 min rest
4 Minute AMRAP
5 clean and jerk
7 HSPU
-2 min rest
3 Minute AMRAP
5 clean and jerk
6 HSPU
-2 min rest
2 Minute AMRAP
5 clean and jerk
5 HSPU

Friday

A) Find 1RM Back Squat

B) Max single set ring dips

C) 500m Row For time!

Saturday

A) Power Clean 1 Rep Max

B) Partner AMRAP for 15 Minutes :
10 Power Cleans 70/50kg
100m Sprint
30 Double Unders
I go you go for complete rounds !

Events !


Bring on the summer months and fitness in the sunshine!

Yoga this Saturday!

Once a month, your weekly yoga practice here at Thames consists of a guided relaxation, such as yoga nidra (yogic sleep) or a progressive muscle relaxation (PMR), a technique increasingly applied in sports psychology to aid recovery and boost performance. This Saturday coming, your teacher Christine will guide you through a short restorative practice, i.e. a sequence featuring fewer postures, moving at a slower pace in order to prepare the body and mind for a progressive muscle relaxation. PMR includes a guided body scan, whereby you’ll contract and release specific muscles or muscle groups as you hear them named, while resting in a comfortable supine position with your eyes closed. Not only is it super relaxing, and you might well drift in and out of sleep, it's also a brilliant way to improve proprioception – that’s the awareness of body positioning in space. Our weekly yoga class runs on Saturdays from 12.30 to 1.30pm, for further information click here.

Reminder

– Dont forget this weekend is also Bank Holiday so classes on Monday will be as per a saturday Schedule , so 1000 and 1100 :). See you there for the start of testing! (If you are travelling/ away again dont worry we have Wednesday as a make up session for those that might miss out. )
We also have some events planned for being outside in store too!

CrossFit Level 2 – Saturday 12th- Sunday 13th May

Please remember crew that this weekend there is a seminar on at the box so there wont be any classes on Saturday or Sunday. Please check facebook as Coach Miller and Yoga Ninja Christine will be doing outdoor classes at Greenwich on Saturday.

Murph – Monday 28th May

Join us on the 28th May (Bank Holiday Monday) for your yearly dose of Murph! The gym will be running weekend hours with classes at 10am and 11am.

After the last class we will be having a BBQ, hopefully in the Sun!

Run, Swim, Run @ Hyde Park Lido – 23rd June, 10:00am

Time for some outdoor fitness!

Come and join us in the summer sunshine for a taste of the CrossFit Games event “run, swim, run” (1.5 mile run, 800m swim, 1.5 mile run). All you need to bring is your usual training gear, your swimming costume, a towel and £1 coin for the lockers.

Don’t worry if your swimming is not up to scratch, the lido has a shallow lane so you can plant your feet on the floor whenever you need!


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Testing week 1 & 2!


Hey Crew !

As most of you know we have testing week coming up for the cycle we have just completed and are about to embark upon coming up! Yup , you heard right. Its 2 Weeks!

The reason for the 2 weeks is we want to get as much out of the tests as possible so some days we can just focus on a lift and test it as best we can on the day, hit some PBs and throw some high fives around. For other days we may focus more on the WOD more intensely and the lift may be secondary on the list. This will also be dictated by yourself and your goals however. The cycle we are going into is more general and has a lot of various skills and strength work which is why it is longer but also means we have more to test. So go hard where you need and want to with the tests and then strap in for the cycle itself and get ready to put the work in. Its going to be tough. It will also get you to where you want to go if you embrace it.

I’m going to put up the next two weeks of programming now so you can make your plan of attack. CrossFit wants us to be awesome at everything which is something we would all love. However it doesn’t fit everyone depending on where you are on your fitness journey and chances are if you are chasing everything you wont make as much progress as you would like whereas if you really focus on certain things you are going to hit your goals. If you are only training 3x a week for an hour then you are limited to what you can do so I want you to be able to use the time as best you can. Use it to get your goals and everything else is a bonus.

So for the next two weeks make sure you come to the days that line up with your goals and get ready to put the work in with the gain train ahead !

During the whole cycle I will continue to post the WODs on Sundays for the week so again if you are chasing something specific you know what days you should be coming in. 🙂

As ever crew comments and queries are welcome! Email me Milo@crossfitthames.com

Week 1 , 7th – 12th May

Monday

A) Find 1RM Deadlift

B) Find a max single set strict HSPU or Push Ups
Some may want to test your Kipping HSPU , do it after the strict set.

C) 3 Rounds:
30 Goblet Squat 24/16kg
15 T2B
200m run
30 KBS 24/16kg
15 T2B

Tuesday

A)Find 1RM Overhead Squat

B)Max strict pull ups
Again some may want to test max set of kipping pull ups , do so after

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 Chest to bar
2 Power Snatch
2 C2B
3 Power Snatch
3 C2B
etc etc to get as far as you can in the ladder

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 10RM Bench Press

B) Max single set T2B

C) 5 Minute AMRAP
5 clean and jerk 60/40kg
8 HSPU
-2 min rest
4 Minute AMRAP
5 clean and jerk
7 HSPU
-2 min rest
3 Minute AMRAP
5 clean and jerk
6 HSPU
-2 min rest
2 Minute AMRAP
5 clean and jerk
5 HSPU

Friday

A) Find 1RM Back Squat

B) Max single set ring dips

C) 500m Row For time!

Saturday

A) Power Clean 1 Rep Max

B) Partner AMRAP for 15 Minutes :
10 Power Cleans 70/50kg
100m Sprint
30 Double Unders
I go you go for complete rounds !

Week 2 , 14th – 19th May

Monday

A) 1RM Squat Clean

B) Every 2 min for 20 mins:
8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round

Tuesday

A) Find 1RM Weighted Pull up

“Helen”
B) 3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 1RM Shoulder Press

B) Find 3 RM Ring Dip

C)For Time:
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar

Friday

A) Pick One: 1RM Power Snatch or 1RM Snatch

B) 8 Sets:
20 WB 9/6kg
8 C2B
5 Shoulder to overhead
*:60 rest

Saturday

7 Minutes of Max Effort Burpees to target
– 7 minute rest
5 Minute Max Effort Wall balls 9/6kg
-7 Minute Break
3 Minutes Max Effort Muscle ups

This weeks training !


Hey Crew! 🙂

Last week on the cycle!

Monday is the last day for the tempo work on the squats so stick with it one last time. Next week we will be going into a two week testing phase with some more CrossFit-y WODs to get you breathing a bit more and get you some numbers for what we have in store going forward.

We have addressed a lot of issues a lot of you have been having and done a lot of work on balancing you out to curb stop those pesky niggly injuries and get you moving as well as possible. Now to use it ! The cycle coming your way is not easy. If you thought IWT was hard then we have some treats coming your way ! Looking forward to seeing you all have a “great” time in classes 😛

Lets get it!

Coach Milo


Workout of the Day – Monday

CrossFit

A) Back squat: 3,2,1,2,3 @ tempo 20X1
* Rest 3 minutes between sets

B) 3 sets of:
12-9-6

Wall balls – Either heavier, or higher, than usual target
Kettlebell swing 32/24kg
30 Double unders
Rest 2 minutess between sets

Extra Credit: 4 sets, not for time
10 Alternating weighted pistols (choose a challenging load – or scale back to DB Reverse Lunges)
10 Strict C2B pull-ups
30sec Weighted hollow rock (hold a plate in your arms and light DB between your feet)


Workout of the Day – Tuesday

CrossFit

A) Deadlifts: 12 minutes to build to a heavy 3 for the day

B) 3 Rounds for Time
400m Run
12 Deadlifts @ 1x/0.75 Bodyweight
21 Box jump – Challenging height but rebound!

MetCon Class

2 Rounds for time:
800m Run
30 Kettlebell deadlifts 32/24kg
50/45 Calorie assault bike/row
30 HSPU


Workout of the Day – Wednesday

CrossFit

A) 10-9-8-7-6-5-4-3-2-1
Ring push up (with feet elevated for added challenge)
Farmers carry 2 lengths after each set (32/24kg)

Rest 3-5mins before

B) 10-9-8-7-6-5-4-3-2-1
Ring rows (feet elevated onto a box)
Dumbbell bench press 28/20kg (U.B)

* Rest 3-5 minutes before…

D) 15 minute – Grinder pace
10m Handstand walk (scale back to 20m DB bear crawl with 20/15lbs dumbbells)
20m Walking lunge
30 Russian twists (15/side with medball)
40m Reverse sled pull – Heavy weight

Weightlifting Club

A) Snatch triples: 6 x 2 @ 80-85%
B) Snatch pulls: 3 x 2 @ 105%
C) Back squats
2 x 2 @ 85%
2 x 2 @ 87.5%
D) Bent over barbell rows
3 x 8 @ by feel

Strength bias
A) Back squat
1 x 2 @ 80%
1 x 2 @ 82.5%
1 x 2 @ 85%
1 x 2 @ 87.5%
B)Snatch: 4 x 2 @ 75-80%
C)Snatch Deadlift: 3 x 2 @ heavy
D)Pull ups or dips(weighted): 3 x 5


Workout of the Day – Thursday

CrossFit

A) Back Squat:8 x 2 reps @ 55% every 60 seconds

There will be a 25 minute cap for B and C just move through it at your own pace. This is not a crush yourself WOD unless you can competently do all the movements unbroken with ease. If not move well and get as far as you can and work on the things you need to.

B) For Time
10-9-8-7-6-5-4-3-2-1

Strict HSPU (scale back to Hand Release Push Ups)
Strict Pull ups

Rest 2-4 minutes before

C) For Time
1-2-3-4-5-6-7-8-9-10
Strict toes to rings
2 Length off set carry at a heavy weight

MetCon Class

1k Run
30 Dumbbell thrusters 22/16kg
1 mile assaut bike
30 Dumbbell thrusters 22/16kg
1k Row


Workout of the Day – Friday

A) Power snatch + 2 Hang power snatch: Every 2 minutes, for 16 minutes (8 sets)
*Building load throughout sets

B) Push press: 4, 4, 3, 3
* Hold for 2 seconds overhead on each rep
* Rest 2 minutes between sets

C) 4 sets, not for time
10 Single arm dumbbell push press/arm
15 Banded face pulls
10 Renegade rows


Workout of the Day – Saturday

CrossFit

For time:
100/80 Calorie row / assault bike
100 Wall balls 9/6kg
50 Weighted sit up (dumbbell if possible)
100/80 Calorie row / assault bike

Swap Row and Airdyne if possible.


Workout of the Day – Sunday, Weightlifting Club

Technique bias
A) Cleans : 6 x 2 @ 80-85%
B) Front squats: 5 x 1 @ 85%
C) Jerk dip +Split jerk : 5 x 1+2 @ 77.5-82.5%
D) Heavy front rack hold: 3 x 10-12 seconds @ As heavy as possible

Strength bias
A) Front squat
1 x 2 @ 80%
1 x 2 @ 82.5%
1 x 2 @ 85%
1 x 2 @ 87.5%

B) Cleans: 4 x 2 @ 75-80%
C) Split jerk: 4 x 2 @ 77.5-82.5%
D) Heavy front rack hold: 3 x 15 seconds @ As heavy as possible