ring row

04 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Skill & Practice

10-15 minutes: Handstand hold / handstand walking (break out some obstacles!)
10-15 minutes: Bar/Ring muscle-up practice

B) Conditioning: Team Practice

In teams of 3-4

2 Athletes complete:
20 Clean (60/40 kg)
25 Handstand push-up
20 x Clean (70/50 kg)
25 Handstand push-up

2 Athletes complete:
20 Clean (70/50 kg)
15 Handstand push-up @ 2" deficit
20 Clean (80/55 kg)
15 Handstand push-up @ 2" deficit

* The athletes not working on the above will work to row as for as many cals as possible, switching the working athletes as often as they wish
* When the first pair has finished with their couplet they switch to the rower an carry on the row while the rowing pair moves to complete their couplet
* Score is time to finish the above workout minus calories (1 calorie = 1 second)
* E.g. If it takes 10:00 to complete the workout and the team rows 100 calories (100 seconds), the workout time is 08:20


Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
1 minute: Weighted forward fold
1 minute: Bottom of the squat hold
10/10 Calf raises

B) Strength

5 Sets:
5 Handstand push-up Negatives (Add deficits if possible)
1-3 Negative muscle-ups

15 minutes, for quality:
10 Ring row, with false grip
5-10 Strict ring dip
5-10 Toes to bar from L-hang


CrossFit

A) Conditioning

In teams of 2, each athlete must complete:
“Christine”
3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
21 Box jumps (20 in)
* Partner one completes all 3 rounds, followed by partner two
* Score is time taken for the pair to complete the workout
* Time cap: 24 minutes


B) Accessory

3 sets:
10 Posted single-leg deadlifts
10 Barbell hip thrusts
45 second side plank per side

18 April 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

With a partner, complete a 30 minute AMRAP of:
In teams of 2, complete as many rounds of as possible of:
5 Handstand push up (or 10 Dumbbell push press)
10 Pistols, alternating legs (or Dumbbell box step-ups)
15 Pull-ups (or ring rows)

* P1 runs 400m while partner 2 completes the AMRAP
* When P1 returns they continue from where P2 finished, and P2 goes for the 400m run
* Nasal breathing only, gears 1-2

12 April 2019 - WOD

WORKOUT OF THE DAY

“Watch the Clock”

00:00 to 05:00
400m Run
400m Row

05:00 to 10:00
AMRAP:
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

10:00 to 15:00
400m Run
400m Row

15:00 to 12:00
AMRAP:
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

20:00 to 25:00
400m Run
400m Row

25:00 to 30:00
AMRAP:
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

* Start each AMRAP from where you finished
* Score for run/row is slowest round


B) Accessory
10 Scorpion stretch
20 Ring rows
1 minute: Table top stretch
20 Ring rows
1 minute per side: chest stretch
20 Ring rows

06 April 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Lone Wolf Qualifier 1 (Standards can be found here)

Part A
6 minute AMRAP:
2, 4, 6, 8...
Power cleans
Burpee box jump overs (24/20 in)

- 2 minute rest + transition -

Part B, Starting at 8:00
For time: 500m Row

B) Skill & Technique

00:00 to 10:00: Practice freestanding handstands
10:00 to 25:00: EMOM x 15 perform 2 snatch
25:00 to 35:00: EMOM x 10 perform 2-5 Muscle-ups


Gymnastics Strength & Skill

A) Flexibility

3 sets of:
10 Bridge-ups
1 minute pancake stretch

B) Strength

4-6 Sets for quality of:
10 Strict handstand push up or 15 Feet elevated push-up
10 Ring row
10 V-Ups

C) Midline
4 Sets of:
1 minute Wall facing handstand hold
1 minute L-Sit hold


CrossFit

A) Weightlifting


Every minute for 15 minutes, perform 2 snatch
* Start at 70% of 1RM and build
* Sets must be touch and go


B) Conditioning

21-15-9
Snatch (35/25 kg)
Pull-up
* Treat this like "Fran"
* Go HAM

06 Mar 2019 - Meet the Legends: David Caetano

Because coaches can be legends too!

David, or “The Diva” as Coach Maria calls him, joined us when he was only 12 years old.

Ok, maybe he wasn’t actually 12, but check that baby face in the second photo!

We remember well one of David’s first workouts… it was the Spring of 2016 and David and the rest of the class went out for their first 400 m run. They came back in in about 90 seconds, did some work, then headed back out the door for their second run. When they hadn’t returned in nearly four minutes, Coach Maria got worried and headed out to look for them. An exemplar of the CrossFit Community spirit, the class had put their workout on pause and were tending to poor David as he lost his lunch on the side of the road…

In just over three years, David has developed his own trademark moves (his post-WOD ‘Hit by a Sniper’ Collapse is a thing of beauty), trademark clothing (no one can rock booty shorts quite like him) and even a trademark Instagram filter (was he even alive when VCRs were around??) - we couldn’t imagine the box without him!

Read on to learn more about this Legend…


What do you do for a living?
Well, I'm a coach and the gym manager of the best box in London...

How long have you been doing CrossFit, and what is your favourite thing about it?
I have been doing CrossFit for three years and some change. My favourite thing is the constant opportunity to get better.

What is your biggest achievement since starting CrossFit?

There has been two: when I PB’ed my max set of ring muscle ups, two years after after my taster session where I couldn't do a ring dip, and when I got my 100kg Clean & Jerk. There were some tears shed later that day.

What are your present training goals?
Keep getting better! I would love to get back to competing but focusing on getting my strength numbers up at the moment (GET BIG SZN BOOOY!)

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?
Enjoy every single class and HAVE FUN! Most people focus on their big goals (which is great!), but they sometimes forget to enjoy the daily grind. AND focus on technique....

What nickname did you have growing up, and why?
My family called me (and still does) Didita. I don't know why?

If you could do one job for the rest of your life (and money was no issue) what would you do and why?Refurbish old houses/buildings

What is your secret talent?
I can talk like Donald Duck and I can distinguish types of rices based on smell when boiling. Don't ask questions…


WORKOUT OF THE DAY

A) Strength
Every 3 minutes, for 15 minutes (5 sets):
3 Sumo deadlift
* Start at 75% of 1RM and build

B) Accessory
3-4 rounds:
20 Dumbbell walking lunges (at shoulder)
10-15 Dumbbell bench press @ tempo 31X1
10-15 Ring rows @ tempo 31X1
30 Partner wall ball sit-up (15 each)

C) Finisher (if time allows):
6 x 20 seconds on, 10 seconds of:
Bicep curls
* Dumbbells or barbell, choose your weapon

31 Jan 2019 - Why is Intern Aoife in the Open?

Aoife is in the Open, are you?

WORKOUT OF THE DAY

A) Strength
Back squat: 3 x 10
* Use your heavy set of 10 from 3rd Jan as a guide
* Each set wants to be challenging

B) Strength / Accessory
B1) 3 Supersets:
30 second double kettlebell wall sit hold
30 second max double kettlebell front rack reverse lunge
– 60 second rest –

B2) 3 Supersets:
30 second chest to ring hold
30 second max ring row
– 60 second rest –

B3) 3 Supersets:
30 second L-sit hold (or V-sit hold)
30 second max rep V-ups
– 60 second rest –

21 Aug 2018 – WOD

WORKOUT OF THE DAY

A) Strength

Back squat: 8 x 1-2 @ 90-95%
* Perform one set every 2 minutes

B) Accessory

With a partner alternate movements to complete 3- 5 rounds each:
20m Double kettlebell front rack walking lunge (partner holds forearm plank)
10/10 Single arm dumbbell press @ 31X1 (partner holds side planks, switch each arm)
10 Ring row @ 30X3 (partner holds a hollow hold)

Tempo prescriptions
31X1 = 3 seconds down, 1 second pause, up fast, 1 second pause
30X3 = 3 seconds down, 0 pause, up fast, 3 second pause


C) Bulletproof Shoulders

1-3 rounds off:
8 Pull-downs with 2 second hold
8 90/90 drill
8 Victory drill

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

A1) 4 x 500m @ 24-28 spm
* Rest 2 minutes between each

- Rest 10 minutes -

A2) 8 x 250m @ 26-30 spm
* Rest 1 minute between each

01 July 2018 – WOD

Thanks to everyone who came down to our Beach Brawl!

WORKOUT OF THE DAY

Engine Work (9 - 10 am)

Every 5 minutess for 20 minutes (4 rounds):
15 Kettlebell swings (24/16 kg)
200m Run
15 Box jumps
200m Run

Specialist Sunday (10 - 11 am)

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2"

Women's Only (11 am – Noon)

A) 10 minutes for quality:
5-10 Ring dip (or box dip)
30 Hollow rocks

B) 10 minutes for quality:
3-5 Strict chin-up (or red/orange band)
3-5 Strict HSPU (or 7-10 Seated Z Press)

C) 24 x 20 second on : 10 seconds off
Sit-up
Push-up
Ring row
* Perform 8 intervals on one movement before moving to the next

17 June 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

6 x 2 minutes on : 2 minutes off:
200m Sprint
10 Burpee box jump overs (24/20 in)
In remaining time perform as many dumbbell snatch as possible

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3

A2) Snatch: 5 x 3

A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Skin the cat: 10 x 1

B) 15 minute AMRAP for quality:
3-5 Strict chin-ups (Red band or negatives)
3 Wall climbs, chest to wall
20 Dumbbell walking lunges

C) 15 minute AMRAP for quality:
10 Ring Push Up
10 Ring Rows
10 Hollow rocks

13 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

"Fortitude"

Every minutes, for 30 minutes, alternate between:
15 Calorie row
15 Burpees

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) High hang snatch: 5 x 3

A2) Snatch with pause above the knee: 5-7 x 1

A3) Snatch push press + overhead squat: 4 x 3+1

Women's Only Class (11 am – Noon)

A) Gymnastics

A1) Pike press to headstand: 10 x 1

A2) 3-5 sets of:
3-5 Handstand Push-Ups (or negatives)
3-5 Strict chin-ups

A3) 3-5 sets of:
10 Ring push-up
10 Ring rows

06 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 rounds for time:
800m Run
- then -
21-15-9
Kettlebell swing 32/24kg
Burpee

Specialist Sundays (10 – 11 am)

A) Jerk + Jerk split squat: 3 x 3

B) Clean & Jerk 1 x 3+3 @ 60% 1 x 2+2 @ 70% 3 x 2+2 @ 80%

C) High hang clean: 5-7 x 3

Women's Only Class (11 am – Noon)

A) 3-5 rounds for quality
5 Strict HSPU (or box pike HSPU)
10 Ring push-up
10 Ring rows

B) 3-5 rounds for quality
5-10 Strict pull/chin-ups
5 Candlestick negatives

Reminder: We will be running a Bank Holiday Class Schedule on Monday 7 May with classes at 9, 10 and 11 am. The class schedule is updated in Team up.