Tag Archives: ups

Day 11 – Frantastic

You knew it had to happen..but wait, if today’s workout is Fran then what on earth are we doing tomorrow?

And while you ponder on that, here is something from the vault to keep you supple in your anticipation

Workout of the day
21 – 15 – 9
Thrusters 40/30kg
Pull ups

Nothing like heavy squats..

Get yourself ready for today’s heavy squats with our 2 for 1 hip mob (couch / butt) then bring your A game and GO HEAVY!

Workout of the Day
Back Squat – Establish a 2RM

Finisher – 3 rounds of max rep push ups, 2 min rest between

3D Mobility and muscle ups

This week we’re back with part 2 on 3D shoulder mobility drills. Don’t forget to freestyle and go hunting for your own restrictions. Way of the supple leopard calls..

Workout of the Day
30 Muscle ups for time
(sub 3 dips/3 pull ups or 2x transitions/jumping MU as necessary, 25 min cap)

No you didn’t..

Some work on shoulder positioning with Mikko Salo (Winner 2009 CrossFit Games) from the vaults.

Next week will see the start of a new weekly feature on improving your mobility and positioning. Your first starting point on your road to soupleness is KStarr’s excellent MWOD project. The goal of our weekly feature is to explore some of the mobs (mobilizations) in more detail and to give you options on how to tweak (modify) them to your own requirements. This will hopefully serve as a useful companion to MWOD and make you a better human being.

Meanwhile we have somewhat of a treat for you today..Oh no you didn’t..Yes, Fran time!

Jay, one year ago, hitting a new PB on Fran.

Workout of the Day
21 – 15 – 9
Thrusters 42.5kg/30kg
Pull ups

Helenesque intervals

Today’s video is a rather long lecture from Robert S. Sapolsky, a famous primatologist and neurobiologist. How does stress affect us, and what can we learn from other primates?

If you’re tough enough to watch the whole video, please post your thoughts to comments.

Workout of the Day
3 Intervals of:
4 min AMRAP (As Many Rounds/Repetitions As Possible) for max Kettlebell GTOH (Ground To OverHead)
400m run
21 Kettlebell swings 32/24kg
12 pull ups
Max rep Kettlebell GTOH (Ground To OverHead), same Kettlebell as for the swings
REST 2 minutes

Intervals and clusters

Check out the above video to get an idea of the infamous “Cluster” that you’ll be facing today (not to mention that it’s a pretty cool workout video too).

We’ll be hitting intervals, and that means it’s time to leave the painface home and bring in your A game!

Workout of the Day
4 Intervals of:

2 minute AMRAP (As Many Rounds As Possible)
5 Cluster (Squat clean + thruster) 60/40kg
15 Pull ups
50 Double unders
Rest 2 minutes

Motivate yourself!

This video should get you fired up for tonights workout. Remember, what you get out of your training is determined by what you put in.

Every single day.

Workout of the Day
5 Rounds for time of:
10 Kettlebell Swings 32/24kg
15 Pull ups
20 Push ups
250m Row


Today’s workout is a classic. 20 minutes of pure muscle up, handstand push up and kettlebell swing joy! No muscle ups or handstand push ups yet? Not to worry, we’ll have plenty of appetizing options for those movements ready for you.

Now let’s talk strategy for a moment:

How would you approach this workout (let’s say you can do all the movements)? All out from 3..2..1..Go! ? Set up a pace, let’s say 1 round every 90 seconds, and aim to stay with it? Are you going to break the sets down or aim to finish your sets always unbroken? Kipping or strict handstand push ups? False grip or no false grip on the muscle ups? “Traditional” american swing on the kettlebells or more of a snatch style technique?

These are some of the things that can factor in on how today’s workout will go. On the other hand, you can just show up and see how it goes.

Post your thoughts on strategy to comments.

Workout of the Day
As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings 32/24kg

Reebok CrossFit Games European Regionals start tomorrow

Reebok CrossFit Games European Regionals start tomorrow. Check out the above video from Australian Regionals from last week to see what’s coming for our competitors Sam and Joslyn this weekend.

You can follow how Sam and Joslyn are doing throughout the 3 day period by clicking here.

Workout of the Day

5 rounds for time
5 Front squats @ 70-80% 1RM
10 Pull-ups
400m Run