Wednesday 13 June

Catch Up Day

KB Club @ 1800

Wilson warm up:
Practice swing,snatch
Cleans
Skill:
2min max reps
Swings 24kg/16kg"
WOD:
12 min amrap
10 cleans into thrusters
150m run

Tuesday 12 June

Olympic Lifting
establish a 3 rep max hang clean

Strength
5x3
Deadlift

Wod:
3rds
8xPistols
12x HSPU'S
ROW 500m

Results:

Monday 11 June

Strength
3x5 or 5x3
Back Squats

Skill:
2 mins Double Under

Wod:
15min AMRAP
5xBox Jumps (30/23)
10x Pull Ups
15xGHD Situps

Friday 8 June

Strength:
Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
10 mins Skin The Cat practice

Wod
Randy

Results:

Thursday 7 June

Fight Gone Bad

3 rds of 1 minute per exercise of:
Wall balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

Score is total reps

Results:

Atlas Stone Anyone??

With our upcoming competition just days away I took it upon myself to arrange an Atlas Stone event to help raise a few more pounds on the side.

I set about acquiring some moulds and luckily with the CrossFit family being so diverse Dan Crisp of CrossFit Glevum was on hand to help. After a 90 minute drive I reached Glevum and had a little mooch around what can only be described as a very clean and well put together CrossFit Facility.
I set off home buzzing about the growth of CrossFit since we opened our doors over 2 years ago (via the obligatory costa break obviously).

Now I'm not much of a trades person and the limit of my handy work to date was putting up a couple of shelves in reception. If you have seen the shelves you could be forgiven for thinking that a construction project such as this was maybe beyond me.

Have no fear I had already doubted myself so I had Ryan Tilley on had to provide the expertise to get the job done. We laid out our zip ties, rubber mallet, trawl, spades, 7 bags of ballast, 3 bags of sand, 3 bags of cement and got cracking. We started with the big dog, the 112kg stone, I zip tied the mold while Ryan went about mixing the ingredients, 5 parts ballast to 1 part sand to 1 part cement and to spice it up a little we added some red cement die for the bit of flair.

Everything went to plan and we managed to 4 stones without any hiccups and left them to set. The following day we picked up another 6 bags of ballast and 1 of cement to finish the job. I was a little distressed that Buildbase was half as cheap as Wickes the day before and felt a little violated to be honest. Anyway we headed back to the gym and cracked on. Ryan with the mixing while I tried to take out the first 4 stones. This quite literally took forever and in hindsight if I had watched the Rob Orlando video before starting instead of as a last resort I would have avoided the shoulder distress of beating the life out of them. There was only one winner! I did enlist the help of a couple of the younger members which kept them out of trouble for a good while. I'm thinking of using that parenting technique when Theo finally arrives.

As you can see we got a full set sorted and they are curing ready for the 10th June. Bruno couldn't be persuaded to have a crack at the big dog but if you want to come and test out Ryan and my handy work then please pop along.

Monday 4 June

OPENING HOURS 1000-1200

Strength
Back Squat
Choose either 3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
3-3-3-3-3 Weighted Pull Ups

WOD:
15mins AMRAP
10 x HSPU
20 x Double Unders
5 x 30/24inch Box Jump
150m Row