Friday the 1st of February

Its great to see everyone back in the box :) January is well and truly over and everyone is back to full health.

The evenings are getting brighter and spring is nearly upon us.
Registration is open for the CrossFit Open ..which I would like everyone to register for. This is a chance to put yourself up against CrossFitters from all over the world, in the comfort of your own box. So for those of you that are a little nervous about competing , this is perfect.

The CrossFit Open is a chance to work on those weaknesses. You will find you will achieve things you never thought possible like last year a lot of athletes achieved their 1 rep max on the snatch.

This is exactly what we are working on today.

February we are gonna be continuing to work on those skills..

Friday

Skill

Snatch

Intermediate/Advanced athletes

3 sets of 5 at 80% of your 1 rep max

Beginner athletes

Snatch Drills
We will be bringing it back to basics :)


Workout

10,9,8,7,6,5,4,3,2,1

Pull Ups
Power Snatch 25kg/40kg

Thursday the 31st of January

Skill

Hand Stands

Strength

Squat Cleans

Workout

30 - 20 -10
30 of each
20 of each
10 of each

Box Jumps 20"/24"
Burpees
Squat Cleans 30/45kg


Siobhan - SCALE 25kg -14.20
Lorna - 4.57 As Rx'd
Sean Og - 4.45 As Rx'd
Ben - 11.17 Rx'd
Enda - 12/20 Cleans - Rx'd
Dave 4/20 Cleans - 30kg
Debbie 5/20 Burpees - 20kg
Rob - 2/10 Cleans - Rx'd
Les - 5/10 Burpees Rx'd
Saoirse - 20/20 burpees - 25kg Scale
Joe Brady 1 round plus 10 toes to bar - 40kg press PB :)
Ray 5/20 Burpees - 40kg
Keith - 8/10 Burpees Rx'd
Eoin - 5/10 Burpees Rx'd
Darryl - 30/20/10 - Box Jumps , Push Ups , Assisted Ring Dips -13.10
Paul Malone - 10/20 Squat Cleans - Rx'd
Karen - 10/10 Burpees
Shane - 10/10 Burpees
John Neenan - 4/10 Box Jumps
Scotty - 20/20 Box Jumps - 35kg
Louise - 20/20 Cleans
Luke H - 10/10 Box Jumps - 30kg

Wednesday the 30th of January

Skill/Strength

Turkish Get Up

Over Head Squats

3 x 5


Workout

13 Minutes

3 Overhead Squats 45/70kg
3Sprawls
3 OHS
6Sprawls
3 OHS
9Sprawls
3 OHS
12 Sprawls
3 OHS
15 Sprawls

Then

4 Split Jerks
4quat Jumps
4 Split Jerks
8 SQt Jumps
4 Split Jerks
12 Squat Jumps
4 Split Jerks
16 Squat Jumps
4 Split Jerks
20 Squat Jumps

Tuesday the 29th of January

Skill / Strength

Muscle Up Progression


Deadlift

sets of ten
75% of 1 rm


Workout

12 - 9 - 6

Deadlifts 70/100kg
Deficit HandStand Push Ups

Monday's Workout

Skill

Hand Stand Practise ( warm up)

Strength

Back Squat


Workout

2 rounds for time

14 Thrusters 30/45kg
14 Chest to bar Pull Ups
14 Burpees

Friday the 25th of January

 Strength

Your choice of Squat

Your choice of reps


Workout

'Michael'

3 Rounds

800 metre Run

50 Back Extension
50 Sit Ups

Thursday the 24th of January

Skill/Strength

Front Squats

x 10

Hang Cleans

5  heavy doubles 80% of  your 1  rep max

Workout 


3 Rounds( 1 minute  break between rounds )

1 Round is

1  MinuteBox Jumps

1  Minute Front Squats

1   Minute Push Press

1 Minute Double Unders

1 Minute Hang Cleans 20/30kg

Wednesday the 23rd of January

Skill/ Strength

Split Jerk

3 x 3 @ 80%

Pull Ups

5 x 10

Workout 1

3 Rounds

5 Hand Stand Push Ups
10 Wall Balls
15 Power Cleans 30/45kg

Workout 2

21 - 15 - 9

V-sits
Hollow rocks
Toes to Bar

Tuesday the 22nd of January

Skill / Strength

Ring Dips 5 x 10
Back Squats - 10 @ 75% of your 1 Rep Max


Workout

5 Rounds

200 Metre Run
25 Air Squats

Weightlifting Workout

Wod 3 C and D London throwdown.

3 Snatch ( any variation)

Score is total weight

3 Cleans ( any variation)

Score is total weight.

8 Minute Cap

Monday the 21st of January

" If you can't fly then run , If you can't run then walk, If you can't walk then crawl, but whatever you
   do you have to keep moving forward"

   Martin Luther King Jnr

London Throwdown Week

As the London Throwdown is taking place this week, I will be programming lots of variations of the workouts that will be performed there.

By programming these workouts I would like to give CFWD members a taste of the challenges that athletes taking part in the London Throwdown will be experiencing this weekend.

Not all athletes will be masters of every skill ( including me) it is an example that no matter what level there will always be an area of your own athletic development that needs to be worked on.
It is only on occasions like this that your weaknesses really get highlighted.

So no matter what is programmed this week , Get in to the Box and work on those weaknesses!!"
Be assured that everyone will have a weakness this week , but also be reassured that there will be lots of help from your coaches and from your fellow athletes in getting you a step closer in turning that weakness into a new strength.

Don't let the things you can't do stop you from doing the things you can !!!!!!


Skill

Hand Stand Practise


Workout 1



10 Minute Amrap

10 Down Ups
20 Kettlebell Swings
40 Double Unders

10 Minute Break

Workout 2

Snatch / Jerk Ladder

20 Minutes to make it as far up the Snatch ladder as possible.

1 Snatch 40kg/60kg
2 Split Jerk ( Alternate legs)
3 Squat bar Jumps
2 Snatch 40/60kg
4 Split Jerks
6 Squat Bar Jumps
3
6
8
4
8
10

Friday the 18th of January

Skill / strength

Your Choice :)


Workout 1

3 Rounds

200 metre run
10 Burpees 20" / 24"
5 Toes To bar

Workout 2

Amrap 10 Minutes

7 Squat Cleans 40/60kg
14 Kettlebell Swings 16/24kg

Thursday the 17th of January

Strength

Overhead Squat x 10

Skill

Hand Stand Practise


Workout

3 Minute Amrap

Wall Balls

1 Minute rest

3 Minute Amrap

Kettlebell Swings

1 Minute Rest

3 Minute Amrap

Deadlift at 50% of your 1 rep max

1 Minute Rest

3 Minute Amrap

Burpees

Score is based on how many burpees you do :)

See you all tomorrow

Wednesday the 16th of January

Strength

Press

Skill

Muscle Up Progression


Metcon

7 Minute Amrap

5 Box Jumps

7 Air Squats

9 Wall Balls

Weight Lifting Workout

"Isabelle"

30 Power Snatch for time 40kg/60kg

10 Minute cut off

Tuesday The 15th of January

Skill

Cleans

Strength

Back Squat

Metcon

7 minute amrap

Burpees


Weight lifting workout

5 rounds

1 Deadlift
1 hang power Clean
1 Push Press
1 Overhead Squat

adding weight on each round

Monday the 14th of January

Strength

Deadlift

Skill

Muscle Up Progression

Deadhang Pull ups - weighted pull ups
Ring Dips -weighted ring dips



Workout

Mini Cindy
Amrap 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Lifting Workout

15 minutes

3 x 5 Strict Press
3 x 5 Push Press
3 x 5 Push Jerk

Thursday the 10th of January

Skill

Cleans


Strength

Deadlift

Workout

15 Minute Amrap

Push Jerks 5 35kg/50kg

Bar Hop Burpees 7

Box Jumps 9

Wednesday the 9th of January

Skill

Snatch


Strength

Strict Press


Workout

AMRAP

10 minutes
5 Box Jumps
5 Squats
5 Wall Balls


Weight Lifting WOD

21-15 -9

Power Snatch 30/45kg
Over Head Squats 30/45kg

Tuesday the 8th of January

Strength

Back Squats

Working up to a heavy single - using 10 reps

Or

Skill

Muscle up Progression

Metcon

3 Rounds

400 metre run

25 Burpees

Weight Lifting Workout

"Grace "

30 Power Clean and Jerks

40kg / 60kg

10 minutes

Workout for the 7th of January

Hi everyone

New timetable starts this week.

Check the website.


Skill

Push Jerk

5 x 3 at @ 90%

Strength

Deadlift

3 x 5 @ 80%


Metcon

400 metre run


15 Thrusters
15 Pull Ups
12 Thrusters
12 Pull Ups
9 Thrusters
9 Pull Ups


400 metre run

12 minutes

Weight Lifting Workout

Hang Cleans 3 x 3 @ 80%

or go lighter

Hang Cleans 5 x 10 @ 60%

Friday the 4th of January

Skill

Hang Power Clean

2 x 5 @ 80%

OR

Strength

Strict Press

2 x 5 @ 75%


Metcon

8 minutes

Tabatha

Push Ups
Pull Ups

Weight Lifting Workout

3 sets of 5

Curtis P

Power Clean
Left leg / right leg Lunge
Push Press

Choose a heavy challenging weight ,with which you can still maintain good form.

THURSDAY THE 3RD OF JANUARY

Strength / Skill

Power Snatch 2 x 5 @80%

 Back Squat 1 rep max

Or

Muscle Up Training

If you wish to do some more work on achieving your muscle up as I know a few of you do, please let me know tomorrow and I will put you on a program that you should do twice a week.this training can be done instead of the strength and skill on the days programmed.

Metcon

Amrap 10 minutes

7 Wall Balls
100 m sprint
7 Pull Ups ( chest to Bar)
100m Sprint

Wednesday the 2nd of January

Strength

Pull ups

Workout

30 box jumps
30 Burpees
30 broad jumps

20 box jumps
20 Burpees
20 Broad jumps

10 box jumps
10 Burpees
10 Broad jumps

15 minutes