Monthly Archives: November 2015

Week in Review 23.11.2015 – 29.11.2015

By | |
Comments Off on Week in Review 23.11.2015 – 29.11.2015

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday W Reverse Lunge
Forward Lunge
Front Squat		 Task
Thursday G Plate Walks
Wall Walks		 Task
Friday – – –
Saturday – – –
Sunday GW Hips to Bar with Band
Deadlifts		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday WG Deadlifts
HSPU		 Time
Thursday GM TRX Reverse Row
TRX Atomic Pushup
Toes to Bar		 EMOM
Friday GM Run
Goblet Squats
Box Jumps
Walking Lunges		 Task
Saturday MG Row
Medball Cleans
Kettlebell Swings
Ball Slams
Situps
Dumbbell Snatches		 Tabata
Sunday GM Turkish Getups
Waiter Carry
Dumbell Press		 Task

Handstand Work then some Ladders

By | | , , , ,
Comments Off on Handstand Work then some Ladders

Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.

Then perform 3 rounds of the following:

  • 3 x Wall Walks with 5 Second Hold against the wall (count one-one thousand, two-one thousand, etc.)

Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.

  • 6-8-10… x TRX Row

Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:

  • 6-8-10… x TRX Atomic Pushups

Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:

  • 4-6-8… x Toes to Bar

Results:  TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10.  Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact.  In March we did normal Pushups.

Lunge/Squat Complex then Deadlifts and HSPU

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:

  • 1 x Forward Lunge Right Leg @ 50kg
  • 1 x Forward Lunge Left Leg @ 50kg
  • 1 x Reverse Lunge Right Leg @ 50kg
  • 1 x Reverse Lunge Left Leg @ 50kg
  • 4 x Front Squat @ 50kg

Then do AMRAP in 8 minutes of:

  • 8 x Deadlifts @ 70kg
  • 8 x Handstand Pushups

Results: For the AMRAP – 5 rounds plus 8 Deadlifts.

Week in Review – 16.11.2015 – 22.11.2015

By | |
Comments Off on Week in Review – 16.11.2015 – 22.11.2015

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday – – –
Friday M Turkish Getups Task
Saturday – – –
Sunday GM Turkish Getups
Waiter Walk
L-Sit Dumbell Press		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday MG Run
Lunges
Ground to Overhead		 Task
Wednesday MG Kettlebell Swings
Dips		 Task
Thursday G Handstand Pushups
Pullups		 Task
Friday WM Hanging Cleans
S2OH
Front Squats
Burpees		 Time
Saturday GM Wall Balls
Toes to Bar
Burpees
Row
Thrusters		 Task
Sunday GMW Box Jumps
Squats
Double Unders
Kettlebell Cleans		 Task

Core Work then Cleans, S2OH, Front Squats and Burpees

By | | , , , , ,
1 Comment

Not for time work on the Core (taken from UTE Crossfit’s WOD from today):

  • 10 x TGU (5 x each side)
  • 20 x Knee tucks
  • 30 x Hollow Rocks
  • 40 x Alternate leg V-up
  • 50 x Russian Twist w/weight (total)

Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):

  • 3 x Hang Cleans @ 43kg
  • 6 x Shoulder to Overhead
  • 9 x Front Squats
  • Burpees x Max Reps

Rest 2 minutes between sets.

Results:  Great mashup of workouts.  For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists.  For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P).  Breakdown by round was 33(or 43), 36, 33, 30, 31.