Archives

now browsing by author

Posted by: Wykie | on March 5, 2012

‘HELEN’ 6 March

Gymnastics

Hollow rocks and pull up technique

WOD

‘HELEN’

3 Rounds for time:

Run 400m

21 KB Swings (24/16kg)

12 Pull ups

Old school WOD demo

Posted in Uncategorized |

Posted by: Wykie | on March 4, 2012

L – Hangs 5 March

You would never have guessed this was the first time Alice and Geneva were performing clean+jerk. Great work ladies!

Gymnastics

L-Hang: With the clock running for 4min, see how much time you can spend in an L-hang.

WOD

You would never have guessed this was the first time Alice and Geneva were performing clean+jerk. Great work ladies!

Perform the following sequence every minute on the minute for 15min:

5 press ups

10 wall balls

15 Hang power snatch (25/15kg)

*If you fail to complete the sequence within any given minute you are forced to rest the following minute.

Score = rounds completed in 15min.

Details at GymnasticsWOD

The andfit Open is going really well, with most people getting in on either a Thursday or a Saturday to complete the WOD. If you have missed out on doing one of the Open WODs, you can come along and do any of them on a Saturday to ensure you keep up with the rest of the gym. Here is how we are scoring the Open: If you get the top score in a WOD you get 1 point, if you get the seventh best score you get 7 points and so on. The goal is to keep your score as low as posible. Not performing a WOD gives you 30 points for the guys and 20 for the ladies, so you are beter of coming in and doing the WOD than not turn up

There is a leaders board up in the gym now and you can also log in to the open page by typing in the pasword cage to see how you are doing. Al RX scores will be placed above a scaled wods score, so if you are at all capable of performing the workout as RX then do so.

Look forward to seeing you tomorrow for another great week of training!

Posted in Uncategorized |

Posted by: Wykie | on March 1, 2012

‘JT’ 2 March

WOD

‘JT’

21 – 15 – 9 of:
Handstand press up
Ring dips
Press ups

Posted in Uncategorized |

Posted by: Wykie | on February 29, 2012

Andfit Open WOD 2 – 1 March

Ok people, this one will test your mental toughness…

We all hate burpies – so here is the second WOD of the AndFit open:

WOD

7min AMRAP

Burpees

Then: Mobility / skill work

Check out the below videos for some advise and inspiration

Details at GymnasticsWOD

Posted in Metabolic conditioning |

Posted by: Wykie | on February 28, 2012

Hang Snatch 29 Feb

New member Cath practicing her Clean. We're missing you in the Cage while you are out of action with stiches in your hand Cath!

Strength:

Hang Snatch

1 – 1 – 1 – 1 – 1

WOD

10min AMRAP

10 Log roll V-Ups

20 Sit Ups

30 Double Unders (120 singles)

Compare to 22/12/2011 or 14/11/2011

Thursday we’ll be doing the 2nd Andfit Open workout. We’ll be releasing the workout at 2pm on Wednesday with some videos to watch for advise and motivation. It will be a fun day, make sure you get in the cage! If you miss any of the 6 Andfit Open workouts that we do on Thursdays, you can always come and do any of them on a Saturday morning session at 9 or 10am. Also jump on the Andfit Open page and type in the password: cage to see how you are going on the leadersboard.

Posted in Double unders, Gymnastics, Power lifting |

Posted by: Wykie | on February 27, 2012