Tuesday 13 November

Warm Up:
JunkYard Dog
3rd Burgenor Warm Up
PVC/10kg/15or20kg
HH&MT Snatch @22.5kg

Strength:
OMEM for 10mins
3 x Clean @ 70%

WOD:
AMRAP 20mins
Run 400m
5 x Strict HSPU
10 x SDHP (50/35)

Monday 12 November

Warm Up:
Row 250
15 Dips
Row 250
15 Strict Pull Ups
Row 250
15 GHD
Dynamic Stretch's of your choice

Strength:
Back Squat
5 x 3 @ 65/75/85% 1rm

Shoulder Press
3x8-12

Wod:
8min AMRAP
25 x Double Unders
5 x Knee Jumps
5 x Hang Power Snatch 35kg

Results:

New Program!!!

TAFS,

Last week saw us give the DWF12 workouts a go and I'm sure you all thoroughly enjoyed them.  I'm sure for many of us they were a bit of a wake up call, I know it was for me.  I have put together the next 10 weeks of workouts to help improve strength and power.  We will be seeing a lot of work on developing our Pull Ups, muscle ups, basic squat strength and Olympic lifting.  These I feel are the key to us moving forward with all our fitness goals.

I have had quite a challenge putting this latest program together.  I really want to push you all to reach your potential and I'm sure this next step will help.  I am also aware that not all of my members are wanting to be CrossFit god's and see it as only a means of keeping fit.  I was in two minds as to who to aim at.  Should I aim at the 90% who come in train hard and enjoy the workouts or at the 10% who are looking to compete? I decided to program that would help the 10% compete and the 90% get extremely good and maybe one day have a crack at the DWF or any other competition knowing that they are ready for anything!!

In the end though any program is only as effective as the effort you guys put in.  The program will follow a 3 on 1 off 2 on 1 off cycle.  Meaning Mon/Tues/Wed/Fri/Sat are training days and Thurs/Sun are rest/Recovery Days.  By no means do you have to follow this to the letter.  3 times a week will mean huge improvements in all the areas I mentioned above.  5 days may be simply to much for some at the moment and the loads as always are scale able.

My goals for the end of this 10 weeks is to have 5+ladies hitting 100+squats.  I want 5+Ladies to have 10+ strict pull ups and possibly muscle ups.  I want all the participants to improve by around 15% in strength.  And most of all I want this to be a perfect spring board for moving into 2013!!

Gareth

Sunday 11 November

Rememberance Day WOD:

18 min AMRAP:
11 Hang Power Snatch (35kg/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull Ups
On the 11th min pause for 1 full minute before carrying on.

Friday 9 November

Strength:
5x3 Deadlift @ 85%

Wod:
15min AMEAP
6 Pull Up
8 x KB Swings
10 Burpees
12 DU's

Thursday 8 November

Warm Up:

-Junk Yard Dog
-3rds
Burgenor Warm Up (PVC/10/15 or 20)

Strength:

1-1-1-1-1
Rack Thruster
Est 1rm
(Behind The Neck)

Wod:

21-15-9

Hang Snatch (50/35)
Toes 2 Bar

Wednesday 7 November

Warm Up:
2rds
500m Row
3 x Rope Climbs

Wod:

In Pairs:
50 x KB Swings (32/24)
50 x Burpees
50x Over Box Jumps
50 x GHD Situps
50 x Lunges (20kg )
200 x Double Unders