Yoga for Athletes
This week we’re going to learn a new type of pranayama (control of breath).
Bhastrika (pronounced bha-STRI-kaah) is a type of abdominal breathing, drawing air in and out of the lungs through forceful movement of the abdominals and the diaphragm. It will set you up nicely for this week’s practice, which is going to involve…a fair amount of core work, plus the usual funsies – be prepared to work those abs crew!
After the months and months of our Monthly Challenges we have tested strength, power, speed, endurance…but for a true test of all round fitness we have missed the BEST test.
Get your pre-wod ready…
Bring your knee sleeves, belts and best lifters….
It’s time to take on…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 tasty fish while avoiding the large, toothy beasts that will send your score plummeting!
On the rower monitor, you’re the fish facing the onslaught of fellow ocean-dwellers, both good and not-so-good. 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’
Flip Out Trampoline – Saturday 25th November @ 10:00am
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.
12 Days of CrossFit & Christmas Bake-Off
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
Workout of the Day – Friday
A) Hang power clean: 5 x 3, scross
Superset with :
3 High box jumps! Landing in a power position not a squat.
Calories of choice (Airdyne or Row)
Workout of the Day – Saturday
A) For time
10 down to 1 reps of strict Pull Ups
Perform a 100m SPRINT between sets
Workout of the Day – Sunday – Weightlifting Club
A) Clean & Jerk: 7 x 1 @ 85-90%
B) Clean pulls: 5 x 2 @ 105%
C)Front rack barbell holds: 3 x 10 secs
D) RDLs: 3 x 5 @ by feel