Forging Elite Fitness in Chelmsford, Essex
l-hold/ l-sit
Monday
On May 6th, 2012, posted in: Box jumps, hollow rocks, kettlebell swings, l-hold/ l-sit, pullups, pushups, Wall Ball, Weighted Squat by crossfitcm20 Comment
Picture: Spealler was in 4th place and needed to beat the guy in 3rd place by 6 places to make top 3 and return to the CrossFit Games.Back Squat 8-8-8-8-8
Complete the following 7 Minute AMRAP`s (rest 8 Minutes beween efforts)
- 15 Wall-balls(9/6kg), 12 kettlebell swings (32/16kg)
- 20 Boxjumps (24/20"), 12 Pressups
- max unbroken L-pullups
- 30 hollow rocks
Thursday skills day + a short beasting
On April 11th, 2012, posted in: agility drills, double unders, l-hold/ l-sit, Pushpress by crossfitcm21 Comment
Video: Proper radical Mobilitywod from mobilitywod.com for anyone who chooses to work on mobility on part 2 of today's wod.
Agility Drills
- 5 x 10 seconds work/ 20 seconds rest
Choose 1 of the following to work on for 15 minutes
- 5 x max l-sit or tuck hold rest 90 seconds between efforts.
- choose another skill to work on: kipping, handstands, muscle ups, skin the cat, cleans, snatches
- foam roll
- mobility
AMRAP in 8 Minutes of:
- 10 Pushpress (70/35kg)
- 45 Double unders
- 9 Pushpress (70/35kg)
- 40 Double unders
- 8 Pushpress (70/35kg)
- 35 Double unders
- 7 Pushpress (70/35kg)
- 30 Double unders
- 6 Pushpress (70/35kg)
- 25 Double unders
- 5 Pushpress (70/35kg)
- 20 Double unders
- 4 Pushpress (70/35kg)
- 15 Double Unders
- 3 Pushpress (70/35kg)
- 10 Double unders
- 2 Pushpress (70/35kg)
- 5 Double unders
- 1 Pushpress (70/35kg)
Friday
On March 9th, 2012, posted in: 1000m run, deadlift, l-hold/ l-sit, muscleups by crossfitcm213 Comments
Video: Congrats to Robyn for being the first girl to throw unassisted chins into a WOD! Deadlift 5-5-5-5-5-5 For time:
- Run 1000m
- 15 Muscle Ups
- Run 1000m
- 15 Muscle Ups
Tuesday
On March 5th, 2012, posted in: deadlift, HSPU, l-hold/ l-sit, ring dips, Wall Ball by crossfitcm217 Comments
Picture:
Squat Cleans 2-2-2-2-2-2-2-2-2
  AMRAP in 12 minutes of:- 10 deadlifts (100kg)
- 10 wall-balls
- 10 kipping HSPU's (no strict hspu's allowed)
- 3 x max l-sit
- 3 x max ring dips
Thursday
On February 15th, 2012, posted in: 400m Run, burpees, kettlebell swings, l-hold/ l-sit by crossfitcm29 Comments
Video: Check out last years regional competition, this is what the top 60 European Open competitors get to compete in. Click here to register for the 2012 CrossFit Games Open.
400's
- 3 x 400m run, rest 1 minute between efforts
- If you missed Monday's squats, Tuesday's Jerks or Wednesday's Deadlifts you may substitute one of these for the 400's.
- 30 Kettlebell swings (24kg/14kg)
- 20 Bumper Plate Bupees (25kg)
Monday
On January 15th, 2012, posted in: burpees, kettlebell swings, l-hold/ l-sit, overhead squats, pullups, russian twist, Wall Ball by crossfitcm212 Comments
Video: Reebok CrossFit Marketing Video.
Overhead Squats 4-4-4-4-4-4
AMRAP in 11 minutes:- 15 Kettlebell swings(32/16)
- 15 burpees
- 20 Wall-balls (9/6kg)
- 15 Pullups
Sunday
On January 15th, 2012, posted in: double unders, HSPU, l-hold/ l-sit, power clean, T2B (toes-to-bar), Turkish-Get-Ups by crossfitcm22 Comments
Picture: Having been previously accused (by Scott) of abusing my position as gym owner by (so he claimed) being biased in my selection of whiteboard and leader board pictures that make it on to the website, I thought this was an appropriate picture for today. Outstanding performance by Kamil, this is what our gym is all about; pushing each other to new levels.
Turkish Get Ups 5-5-5-5-5 (each arm)
For time:- 50 Double Unders
- 15 power cleans (80/40kg)
- 20 HSPU's
- 40 Double unders
- 10 Power cleans (80/40kg)
- 15 HSPU's
- 30 Double unders
- 5 power cleans (80/40kg)
- 5 HSPU's
- 20 Double unders
- 2 attempts at max L-sit or tuck hold
- 2 attempts at max reps of toes-to bar
Tuesday
On December 13th, 2011, posted in: Box jumps, calorie row, l-hold/ l-sit, Pushpress, SDLHP, Squat Cleans, Wall Ball by crossfitcm29 Comments
Video: A little clip of yesterday's training.
Squat Clean 3-3-3-3-3-3-3
'FIGHT GONE BAD'- 3 rounds for max reps, rest 1 minute between rounds- 1 minute of Wall-ball (9kg)
- 1 minute Sumo deadlift high-pull (35/25kg)
- 1 minute Box Jump: (20")
- 1 minute Push-press(35kg)
- 1 minute Calorie Row
Sunday
On December 11th, 2011, posted in: 1000m run, HSPU, kettlebell swings, l-hold/ l-sit, muscleups, power clean by crossfitcm20 Comment
Picture: Here's a pic of the crew that did the Santa Run last week! Cheers to Matt Williams for sharing the idea with us.
Powerclean 2-2-2-2-2-2-2
"Nate"- AMRAP in 20 mins of:- 2 muscleups
- 4 HSPU's
- 8 KB Swings (32/24kg)
- 2 x max L-hold
- Run 1000m for time
