WOD:

Run 200m

Sled push 40m (20/10kg)

Run 200m

Sled push 40m (40/20kg)

200m run 

Sled push 40m (60/40kg)

Rest 5min then:

7min AMRAP

Burpees

*Each burpee counts for 2 seconds off your time on the first part of the WOD (Sled push/run)

Sam H, first muscle up! 10/12/2012 boom

Skill:

Double unders

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Strenght:

Weighted Pull Ups

2-2-2-2-2-2-2

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WOD:

Buy in : 200m farmers walk (24/16kg KB’s)

21 – 15 – 9

Power Snatch (40/25kg)

Double unders (unbroken

Cash out : 200m farmers walk (24/16kg KB’s)

Some moments from filthy fifty on Thursday. Guys please jump on our facebook page and let us know which session times suite you best over the holiday period by taking part in the questionnaire. http://www.facebook.com/andfitCrossFit

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Skill

HSPU

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WOD (main site Monday)

Five rounds for time of:
Deadlift, 7 reps (125/80kg)
30 Squats
7 Handstand push-ups

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Finisher

50 hollow rocks

2min in bottom of squat

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Kieran joined the muscle up club on Wednesday! The best thing you can do for your muscle up guys is strengthen you false grip! Spend 5 minutes before or after each class hanging of the rings or pull up bars in the false grip.

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Strength

Power Clean

3 – 3 – 3 – 3 – 3 – 3 – 3

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WOD

5 rounds for time

10 Cleans @ 75% body weight

10 burpee pull ups

1 hill run

Sandy pistol squatting at the beach

Filthy Fifty

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Skill:

Muscle up

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Main site WOD

Five rounds for time of:
50 Double-unders
80kg Push jerk, 10 reps
Rest 1 minute

Well done to Aidan for completing THE GOAT (alpine half marathon). Aidan did this mainly on CrossFit training and a couple of longer runs. A great testament of CrossFit’s ability to increase you’re capacity to go long. Shot brother!

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Workout of the day:

1RM Snatch

- The whole session will be based around the snatch today. We’ll run through the Junkyard dog and burgner warm ups. We’ll then look at set up, stance, grip and the 3 main positions that make up the snatch. We’ll spend the last 20min of the session finding our 1RM snatch.

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A snatch videos to get you prepared and motivated.

Doing the common, uncommonly well

This past weekend I had the amazing privileged to spend 2 full says under the instruction of Coach Mike Burgner - Senior International Weightlifting Coach for the United States. Every time I do a course run by an expert in the field like coach B,  I come away thinking – that was so so simple but so so powerful! We did not lift a single barbell all weekend but we drilled the basics over and over and over again only using pvc pipes. The reality is we need to do the common, uncommonly well in order to be successful in CrossFit. Yes you might be able to muscle that weight up with questionable technique but you’re potential will no doubt be limited by you’re insufficient and unpracticed technique. Lets keep a long term view of our fitness. Lets drop the weights and drill the basics over and over again. Lets move our muscles through perfect form so many times that they wont know to move any other way! Then, lets start adding some weight and see ourselves become successful lifters, gymnasts and metabolic freaks!

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a)Front squat

5 – 5 – 5 – 5 – 5

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b) Short sprint Chipper

20 burpees

30 box jumps

40 wall balls

50 double unders

Carrie achieved a long standing goal of deadlifting a 100kg on Thursday! So pumped for you, well done!

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WOD

20min AMRAP

10 Pull up buy in for each round.

Max effort Clean + Jerk (60/40kg) *No letting go of the bar

400m run

Score = Total Clean + Jerks

OR

FRAN