When the Coaches heard about Bianca’s choice……
Workout of the Day
Day 11 Chosen by by our Fish Game Winner, Bianca!
5km Run or 5km Row
After the last barbell has been dropped, it’s time for our Christmas Party!
We will be hanging out at the gym after class to eat, drink and be merry.
This year we are having a fun Christmas Bake-Off. Bake your best Christmas goodies and bring it along to our Christmas Party. As members sample the delights they cast their vote for the favourite dish before our Bake of Champion is crowned.
Not interested in the Bake-Off? That’s cool, but still feel free to bring a long a tasty treat to share with your fellow classmates.
Day 10 – Chosen by Joe HD
“The Wheel of Misfortune”
Spin the Wheel of Misfortune to decide your fate!
Yoga for Athletes
Please note that there is no yoga class this Saturday, 2nd December. The next class on Sat Dec 9th will coincide with the halfway point of the 12 days of CrossFit, so expect a restorative practice incl. progressive muscle relaxation, to help you recover and get ready for week 2.
– 12 Days of CrossFit starts this coming Monday 4th December!
– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party & Bake Off on the evening of Friday 15th
A) Deadlift: Establish a new 5 rep max
B) Max rep strict pull-up / chin-up
*Use the same progression as when we tested this 7 weeks ago
C) Max rep kipping pull-up / chin up
*This is for the next cycle
*Have a long rest (5-10 minutes) between B & C
A) “Single Arm Fran”
Dumbbell thruster, right arm
Ring row, right arm
Dumbbell thruster, left arm
Ring row, left arm
*Focus on quality of movement
B) Sandbag carry, bearhug hold
5 x 50m, rest 30 seconds between sets
*Choose a challenging load but one which you can maintain unbroken 50m
Tabata burpee, 1 round
Tabata pushups, 1 round
Tabata situps, 1 round
Tabata squats, 1 round
For best time.
*One round of a Tabata = 8 x 20 seconds on : 10 seconds off
Just a few days left in November to get on the leaderboard for the fish game!
This game is found of the Concept 2 Rower and the the object of this game is to rack up as many points as possible by eating the little fish while avoiding the large, dark fish.
Alter your intensity to move your fish up and down the left-hand side of the screen. When an edible “good” fish comes your way, try and gobble it up to get points and avoid the large predators, as they’ll take points off your score.
Each game lasts four minutes, with a play again option at the end.
Whilst this is a game, there is a point to this fishy madness. The Fish Game teaches you how to modulate intensity and it records all your workout information (time, distance, pace per 500 metres, and so on).
Time to go fishin’
It’s like a playground for adults!…
We have organised a 2 hour session at Flip Out Trampoline where there is a ton of fun to be had. Trampolines, climbing, 100M caving experience, 30ft Drop Slide (Slide O’ death), Laser maze and more.
The cost is £15 per person for 2 hours, email firstname.lastname@example.org to register your interest. Let’s get bouncy!
We have a CrossFit Level 1 on this weekend, so the gym will be closed on Saturday and Sunday.
Our annual Christmas WODGANZA is nearly here!
We challenge you to complete 12 days of CrossFit Benchmark workouts, back to back. Day 1 begins on Monday 4th December through to Day 12 Friday 15th December.
The last day is our grand finale and to celebrate in style we are having our Christmas Party with a CrossFit Bake-Off.. Bake your best Christmas goodies and bring it along to our Christmas Party. As members sample the delights they cast their vote for the favourite dish before our Bake of Champion is crowned.
The winner will receive a place on a Cookery and Baking Class at Little Portland Street Cookery School to further hone their skills
– The gym is closed this weekend for a CrossFit Level 1 Seminar, but on Saturday we are going to Flip Out Trampoline! Contact email@example.com for more info.
– Next week is testing week! Time to see the progress from the strength cycle
– A reminder that if didn’t fetch your shoes from the shoe rack they are in the cubby hole bag storage. They will remain there for the rest of this week. On Friday the 24th they will be shipped off and donated to a new home!
A) Bench press: 50 reps for time
*Add weight from first time you did this
B) 5 sets of:
100m Carry (Sandbag, KB , Yoke, anything that is heavy and odd for you)
30/30 Side plank
Rest as needed to stay Unbroken
A) Back squat: 3 x 5, across
*Aim to add 2-5kg from your last squat session
B) Bench Press: 40 reps for time
*Add weight from first time
C) 5 Rounds
5/5 Dumbbell push press
Max rep ring dip / push-up
*When you break on the dips/push-ups head back to the dummbell
A) 4 Supersets of:
10/10 Single arm dumbbell press
30 seconds rest
10/10 Single arm dumbbell rows
30 seconds rest
20 Bent-over dumbbell raises
*60 seconds between rounds
B) 2 sets of:
20 Barbell Bulgarian split squats @ 2010
*Barbell in back rack position with rear foot raised and then
*Perform 20 reps at the tempo – don’t pause at the top or bottom, just constant movement
Rest 60 seconds, then switch legs
C) 8 minute sandbag carry (bear-hug hold) for max distance
5 Rounds for time of:
20 Walking lunge
15 Push ups
*Wear a weight vest if you are feeling like a ninja
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger
A) Deadlifts: 3 x 5, across
*Add 2-5kg from your last deadlift session
B) 10 Rounds of:
10 Slam balls (catch on the bounce or no rep! )
10 Deficit push ups
5/5 Split squats 16/10kg
Continuing with our Supersets. Today see’s you go for max reps in a given time period. Choose loads that allow you to move for the full work periods.
A) 10 x 40 seconds on : 20 seconds off, alternate between
Ring dips (or bench dips)
Chin-ups (or box assisted)
5 minutes rest
B) 10 x 40 seconds on : 20 seconds off, alternate between
Dumbbell bench press
5 minutes rest
C) 10 x 40 seconds on : 20 seconds off, alternate between
20 Dumbbell walking lunges, immediately into
20 Dumbbell death march
5 minutes rest
D) 60 Strict knees to elbows
*Break as needed
5 rounds for time:
12 Wall ball 9/6kg
5 Chest to bar pull-ups
50 Double unders
Did you see our video on how to work towards your first muscle-up?..
Here is another great video from CrossFit.com on improving the muscle-up
Muscle Ups Skill Development
A) Every minute, for 12 minutes, alternate between:
Minute 1: 30-40 Second hollow hold
Minute 2: 5 Muscle up into ring dip transitions
Minute 3: 10-20 Seconds top/bottom ring hold
B) Every minute, for 12 minutes, alternate between:
Minute 1: 5-10 Strict toes to bar
Minute 2: 5-10 Ring pull-up with a pause
Minute 3: 20-30 second false grip hangs
C) 10 Minutes to get as many rounds and reps as possible:
1-5 Muscle Ups/ Russian Dips
Alternative to muscle-ups:
Pick 1-2 Drills from above and execute them perfectly
A) Cleans: 6 x 1 @ 85-90%
B) Clean pulls: 5 x 2 @ 105%
C) Front squat + Split jerk: 6 x 1+1 @ 80-85% of split jerk