2012 July

Tuesday

On July 31st, 2012, posted in: Uncategorized by crossfitcm24 Comments

Video: The intro cracks me up but does a good job of explaining the movement.

Split Jerk 3-3-3-3-3-3

AMRAP in 10 Minutes of:

10 Pullups
12 Wall-balls

2 Part Finisher:

For time: Run 600m, rest 1 minute , Run 400m, rest 1 minute , run 400m.
3 x Max hollow rocks unbroken or max hollow-body planks.

crossfit chelmsford personal training bootcamp fitness weightlifting kettlebell

Tuesday

On July 30th, 2012, posted in: Uncategorized by crossfitcm28 Comments

Picture: Matt Williams at competing in the CrossFit Central Manchester Games.

Front Squat 5-5-5-5-5-5

4 Rounds for time of (time cap 18 minutes):

40 Double Unders
10 HSPU's
12 Toes-to-bar

Finisher:

Ball Slams- 8 x 20 seconds work, 20 seconds rest
perform for maximum force on each rep not for max reps

Monday

On July 30th, 2012, posted in: Uncategorized by crossfitcm23 Comments

Video: the main overhead lifts, for those of you struggling with the names.

Push-press 3-3-3-3-3-3-3

rest no more than 90 seconds between sets

'Hurtful Helen'- 3 rounds for time of:

Run 600m
21kb swings (32/16kg)
12 Burpee Box jumps (24/20")

Finisher: Max muscle-ups

if you can't do muscle ups then practice progressions.

Sunday

On July 29th, 2012, posted in: Uncategorized by crossfitcm20 Comment

Video: No short reps on Cindy boys and girls!

Deadlift 5-5-5-5-5-5

'Cindy' AMRAP in 20 Minutes of:

5 Pullups
10 Press-ups
15 Air squats

Finisher: Build 2 minutes of tuck hold or l-sit

post total time to board
so for example you may only get 10 seconds at a time and you can rest as long as you need between sets but you're score is the total time it takes you to build up to total of 2 minutes in the L-sit or tuck hold position.

Saturday

On July 28th, 2012, posted in: Uncategorized by crossfitcm20 Comment

Video: This should be an event in next years CrossFit Games! Strength, balance, coordination, accuracy, agility, flexibility... lots of skill required here not to mention a big set of balls! Not saying the girls couldn't do it too! I also like how they are wearing ice-hockey helmets designed to protect players from getting hit with a 170gram rubber puck, not sure it would hold up if a 3 ton Bull decided to stamp on their heads.

Weighted Walking Lunges 10-10-10-10-10

Use kettlebells or dumbells.
10 means, 10 paces

3 rounds for max reps- 2 minutes at each station, rest 1 minute between stations:

1 arm Kettlebell Ground to overhead (Snatch or Clean & Jerk)
Burpee Pullups
AMRAP of: 15 Box Jumps (24/20") , 15 AbMat sit-ups

Team Finisher:

Run 800m for time:
Every member of each team will earn a score corresponding to their finishing place on the run.
Team with the lowest score wins.

Friday

On July 27th, 2012, posted in: Uncategorized by crossfitcm23 Comments

Video: An incredibly sexy man performing 2 x 110kg squat cleans.

Squat-Clean 2-2-2-2-2-2-2-2-2

For time:

10,9,8,7,6,5,4,3,2,&1 Rep rounds of Pushpress (60kg/35kg)
30 Bar hops between each round

Team finisher:

Class will be divided into two teams each athlete will have to row 500m
Other members of the team will assist their team mates in and out of the footbeds and adjust the damper
In the case of uneven teams, Scott will make up the numbers, sorry to any teams who end up with him ;-)

Thursday

On July 26th, 2012, posted in: Uncategorized by crossfitcm26 Comments

Weighted Pullups 4-4-4-4-4-4

if you can't do weighted pullups, perform 6 sets of max strict pullups
if you can't do any unassisted pullups do 6 sets of 4 reps with the least assistance possible

AMRAP in 8 Minutes of: