row

15 July 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning
*Breathing in gears 2-4
In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
21-15-9
Deadlifts 60/40kg
Wall balls 9/6kg

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
15-12-9
Deadlifts (82.5/50 kg)
Wall balls (9/6 kg)

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes, complete:
12-9-6 Deadlifts (100/60 kg)
Wall balls (9/6 kg)

BREATH HOLDS
*Row: For the last 5-15 secs, perform an inhale breath hold and keep working
*DL/WB: When you finish the couplet, stop moving, perform 5 normal nasal breaths, then perform a max inhale breath hold.
* Rx+ deadlift weights: 80/50kg, 100/60kg, 125/90kg & 1250m row

10 July 2019 - Register for the One Ton Challenge

Join us on Saturday 27 July for the "One Ton Challenge", where you will attempt to lift 2000 / 1200 lbs over six lifts: clean, snatch, jerk, bench press, deadlift, back squat.

Get ready for a morning of bangin' tunes, big lifts, benchmarks and maybe even a post-challenge beer!

Click here to register.


WORKOUT OF THE DAY

A) Conditioning 4 x 4 minutes on : 4 minutes off
* Breathing in gears 2-4
* For the last 5-15 seconds of each interval perform an inhale breath hold and keep working

27 Hang power clean (42.5/30 kg)
27 Burpees over the rower
Row for calories in the remaining time

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21 Hang power clean (50/35 kg)
21 Burpees over the rower
Row for calories in the remaining time

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15 Hang power clean (60/40 kg)
15 Burpees over the rower
Row for calories in the remaining time

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12 Hang power clean (70/45 kg)
12 Burpees over the rower
Row for calories in the remaining time

08 July 2019 - Register for Coach Aoife's Swimming Speciality Course

Are you a beginner, intermediate or advanced level swimmer interested in developing your swimming skills?

Then, sign up for Coach Aoife's Swimming Speciality Course, starting 29 July!

In this 6 week course, you will:⁣

  • Learn the common swimming strokes⁣, refine your technique and learn new skills

  • Improve efficiency ⁣

  • Develop swim specific conditioning over small, medium and long distances⁣

  • Gain confidence in the water!⁣ ⁣

At the end of the course, there will be a swim event to put your new skills and conditioning to the test.⁣ ⁣There are only 4 spaces remaining, so make sure you sign up today!


WORKOUT OF THE DAY

A) Conditioning
* Breathing in gears 1-3
* At the end of every round, stop moving, perform 5 normal nasal breaths, then perform a max inhale breath hold.
* Take note of these breath hold times


6 x 5 minute on : 1 minute off:
400m Run
10 Toes to bar
15 Wall balls (9/6 kg)
Row or bike for calories in the remaining time
* Rx+: 15 Toes to bar & 20 Wall balls

02 July 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning: Barbell Cycling Test

For time:
15 Calorie row
15 Power snatch (42.5/30 kg)
12 Calorie row
12 Power snatch
9 Calorie row
9 Power snatch

--

9 Calorie row
9 Power clean & jerk (42.5/30 kg)
12 Calorie row
12 Power clean & jerk
15 Calorie row
15 Power clean & jerk

* Time cap: 15 minutes
* Rx+: 52.5/35kg & Assault bike
* Choose a load that allows you to cycle the barbell!

30 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Burpee
Double under
1 minute rest


Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position


Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats


C) Handstands

Skill Work

28 June 2019 - WOD

toestobar class.jpg

WORKOUT OF THE DAY

A) Gymnastics Test

Death by toes to bar

B) Conditioning Test

10 minutes: Row for distance

* On minutes 0, 2, 4, 6, 8 perform 20 wall balls (9/6 kg)
* Breathing in gears 2-4 only
- G2 = Power nasal in / relaxed nasal out
- G3 = Power nasal in / power nasal out
- G4 = Power nasal in / power mouth out


* This is a conditioning test of your aerobic > anaerobic energy systems
* The aim is NOT to spend the full 10 minutes breathing in G4
* Can you efficiently up regulate your breathing (G4) when the work demand requires it e.g. during the wall balls, and you can bring your breathing back under control (G2-3) on the rower.

23 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14


* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)


Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%


Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

03 July 2019 - WOD

WORKOUT OF THE DAY

Gymnastics Test

Group 1 (w/ muscle-ups)
A) Strict muscle-up: Max rep set

Group 2 (No muscle-ups, w/ dips and pull-ups)
A) Strict, false grip chest to ring pull-ups: Max rep set
B) Strict ring dip: Max rep set

Group 3 (No dips/pull-ups)
A) Chin-over the bar hold: Max time
B) Top of the dip hold: Max time

B) Conditioning
CrossFit Open 19.1
15 minute AMRAP:
19 Wall balls (9/6 kg)
19 Calorie row

*#sorrynotsorry
*No prescribed breathing gears BUT if you have learned anything when doing the breathwork: Down regulate when you can (row) and upregulate when needed (wall balls)....make the right choice.

02 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

With a partner, complete 8 rounds (4 each) of:
500m Row
21 Kettlebell swings (24/16 kg)
12 Burpees

* Alternate complete rounds
* Lots of rest, so push hard on each round!


Specialist Sundays

Weightlifting

A) Tall clean: 5 x 3

B) Push jerk: 5 x 3

C) Clean pulls: 4 x 3 @ 90%


Barbelles Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory: Posterior Chain Strength Development
B1) Medball Hamstring Curls 3 x 6-8
B2) Banded Heels Elevated Glute Bridge 3 x 20

C) Accessory: Gymnastics Strength Development
C1) T Bar Rows 3 x 10
C2) Push Ups 3 x 10
C3) Bicep Curls 3 x 12-15