Tag Archives: crossfit uk

Workout of the day – Wednesday 3rd January


Workout of the Day – CrossFit

A) Shoulder Press
5 x 5
*3 second hold at top of each rep

B) 8 Rounds for time:
12 Burpee box jumps 24/20″
50m Sprint
60 seconds rest

C) 50 Strict knees to elbows

Workout of the Day – Weightlifting Club

A) 3 Position snatch pull: 6 sets @ moderate weight.

B) Snatch + Hang snatch: 6 x 1 + 1 @ 75-80%

C) Pause Back squats: 6 x 2 @ 60-70% with 2 second pause at the bottom.
*Focus is on starting strength/speed out of the bottom position.

Kick a football to improve your muscle-ups

Are you struggling with the swing on your muscle-ups?

Do you find your legs and feet flail about all over the place when you attempt to make the transition?

Well try this drill, it’s just like kicking a football!

When you kick a football your toes are pointed, your quads and glutes are working hard and you form a nice hollow shape with your body. Pretending to kick a ball can help cue you to snap those legs forward while holding a tight hollow body position.

Try it out with todays workout….


Workout of the Day – CrossFit

A) Gymnastic Strength
Pull ups: 6 x 4
Ring dips: 6 x 6
*Add weight as needed

B) 12 minute AMRAP
2 Muscle-ups
20 Unbroken wall ball shots 9/6kg
200m Row

Last Workout Before Christmas – Murph!

Join Coach Alice at 10am on Sunday 24th December for a special Christmas Eve Murph!

This is your last chance to earn that Christmas Dinner!…


Workout of the Day – CrossFit

Murph
For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run

*If you have a 20lb weight vest, wear it.
*Start and end with a 1 mile run, partition the pull-ups, push-us and air squats as desired.

Member Appreciation Week – Day 3


Today is your chance to get your aches, pains and niggles address by our Physiotherapist Emerson. Today Emerson will be offering free 15 minutes appointments sessions (email him to book in, fernandez.emerson@gmail.com ) and if you come to class you will enter a raffle to win a free 1 hours session with the man with the magic hands.


Workout of the Day – CrossFit

A1) Front Squat: 5-5-5
*4 second negative

A2) 80% of heaviest weight from A1 for max rep (no tempo)

B) 5 Rounds, with 90 seconds rest between rounds:
5 Power clean, touch and go @ 75%
400m Run as fast as possible

Workout of the Day – Weightlifting Club

A) Cleans
2 x 3 @ 70-75%
2 x 2 @ 75-80%
2 x 1 @ 80-85%

B) Push press
3 x 3 @ 75-80%

C) Push jerk
3 x 2 @ same weight as above

D) Bent over rows
4 x 8 @ by feel

Member Appreciation Week – Day 2


It’s Day 2 of Member Appreciation Week and today you get a chance to re-pay the coaches for the last year of training.

For every one of those assault bike calories, every rep of wall ball that hit you square in the face, for every time you were made to run in the rain or do another god damn burpee…It’s payback time!

If you come to class today you will be allowed to cast you vote for one of three workouts that the Coaching Team will have to complete.

…Did we mention how much we love you guys?


Workout of the Day – CrossFit

A) Partner WOD, 4 Rounds for time!
400m Sandbag run (Share Sandbag)
20 Kettlebell swings 24/16 (each athlete)
20 Slam balls (each athlete)

B) Rope climbs
5 Minutes AMRAP
*This is practice, so focus on quality of movement

Workout of the Day – MetCon

A) 30 Kettlebell Turkish get ups, alternating arms 1.5/1 pood

B) 10 Rounds
10m Walking lunge (KB/DB in front rack)
60 Second plank
20 Mountain climbers

On the 12 day of CrossFit, my coaches gave to me…


Yoga for Athletes, Saturday 1-2pm

You’ve made it through the 12 days, nice one team! Make sure you give your body and mind a chance to recover properly now. Before you know it it’ll be time to start thinking about The CrossFit Open!

To really recover means more than having an Epsom salt bath, taking a few days off and waiting for the DOMS to subside. Your nervous system plays a key role in recovery, however this aspect is still often overlooked.

The human body is pretty damn clever. Our autonomic (i.e., we cannot consciously control it) nervous system is made up of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS mobilises the body’s resources in a fight or flight situation, whereas the PNS regulates the bodily functions needed to repair and recover. The body is designed to spend the majority of its time directed by the PNS, with the SNS response only triggering in case of a life-threatening emergency. However, the body interprets all stress, be it mental or physical, as a reason to activate the SNS.

Physical exercise is a stressor on the system.

What does this mean for your training, especially after a killer 2 weeks of back-to-back benchmark workouts?

The key to improving your recovery is to activate the PNS, which is exactly what we are doing through the practice of yoga. Linking movement with breath through a series of postures (asanas) as well as practising breathing techniques (pranayama) to calm down the system.

Following on from last week, we’ll be taking it nice and easy this Saturday, take this opportunity to reboot after the 12 days of CrossFit, ready for what’s to come in the week leading up to Christmas.


Christmas Party – Tonight

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.

See you all tonight!


Workout of the Day

Day 12 – Chosen by our male Fish Game Winner, Head Coach Milo

“Team Power Linda”

10-1 reps, for time:
Deadlift @ 1.5 BW
Bench @ 1.0 BW
Power clean 0.75 @ BW

On the eighth day of crossfit, my coaches gave to me…


Box Notices

– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party on Friday 15th, in the evening!
– No Open Gym on Tuesday 12th December due to photo shoot, no classes affected.


Workout of the Day – CrossFit

Day 8 – Chosen by Coach Tom for carrying sandbags like a boss –

“Dallas 5”

5 minute AMRAP of: Burpees
1 minute: Rest
5 minute AMRAP of: 7 Deadlifts 70/50kg + 7 Burpees
1 minute: Rest
5 minute AMRAP of: Turkish Get Up 18/12kg (Alternating arms)
1 minute: Rest
5 minute AMRAP of: 7 Snatches 35/25kg + 7 Push Ups
1 minute: Rest
5 minute AMRAP of:: Calorie Row