CrossFit

original jungle

everyones is crushing it i'm well jealous, cant train properly because of a nagging forearm/grip issue  toes to bars are a killer

Sinead

We're on a de-load week as we have test week next week! De-load week is weird, it's like going to school on the last day of term

Looking forward to test week, but before that we have our Christmas throw down this coming Saturday. There are quite a few members up for it so will be a good day of hard work and banter. I may or may not have purchased some special christmas leggings

beecee

simple workouts this week for me. taking it easy as my quads are tight and giving my knees jip.
so staying away from squats till i get the knots out.

1:
10 rounds of
250m row
10 Burpees.

2:
AMRAP, 25mins
5 pull ups
10 cal bike
15 push press (40kg)
20 press ups
25 sit ups
30 kb swings (24kg)

djpaulc247

Tue 28/11/17

Strength

3 Snatch Variation - High Hang Snatch (down), Hang Snatch (launch), Snatch (floor)  - 30kg

WOD

10 minute EMOM:

Minute 1 : 3 x Snatch - 35kg*

Minute 2 : 100m sprint

Finisher

15 - 10 - 5 Strict Hand Stand Push Up / Strict Toes to Bar

*Tried 40kg but couldn't get it consistently so went with 35kg, haven't snatched much and it is definitely going to take time and practise!

Nice and easy after Monday's killer WOD!  All about getting the movements for me.  HSPU's are coming on but couldn't do 15 unbroken, managed 7 in one go though.  Strict TTB's similar numbers.

booyaka

Thursday

Strength

3RM - Front Squat

Not to bad I guess - still early days - got up to 70kg and had 75kg on the bar but ran out of time.

WOD1

EMOM - 7 mins

7 Cal Assault Bike
10 Russian KB swings (24kg)

WOD2

EMOM - 7 mins

7 Wall Balls (9kg)
7 Down and Ups

WOD3

EMOM - 7 Mins

5 Front Squat - 50kg
10 Deadlifts - 50kg

Not really sure what happened but I think I went to hard on wod1, and totally blew by the 3rd one. Had to take the bar down to 40kg as was really struggling with the squats. Legs totally empty. Possible didn't eat enough as this class is 1pm compared to my usual 9.30am class. Felt a bit deflated today after that.

djpaulc247

Just one of those sessions, pretty sure everyone has them (I do, weekly ) so just dust off and focus on the next WOD

djpaulc247

Thurs 30/11/17 - Bootcamp

In Pairs, sharing reps equally - 25 min AMRAP:

100 x Air Squat
10 x Burpees
80 x Sit Ups
10 x Burpees
60 x Lunges with 20kg Plate overhead
10 x Burpees
40 x Kettlebell Swing (24kg)
10 x Burpees
20 x Wall Climbs
10 x Burpees

Every 3 mins one person completes 2 rope climbs or 150m row, alternating at each 3 min interval.

Decent session, always a bit more fun as more bodyweight stuff and working in pairs always feels quite easy for me.  I have quite a quick recovery rate so fair well with short bursts of exercise and rest.

Not climbed a rope since I was at primary school!  Had a few practise goes but just couldn't get the technique, even with other members showing me how to do it.  I could get up and on the rope initially using the looping technique but then struggled with letting go with my feet, getting higher, and re-creating the loop.  Therefore had to scale and do climbs off the floor basically, lay on the floor and pull myself up to a standing position.

I stayed after class and spent about 15 mins on trying to get the technique and did get a little better but could not consistently get the second loop so will spend some time practising.

There are so many things I want to be able to do properly / efficiently!!

Rope climbs
Double Unders
Kipping Hand Stand Push Ups / Dips / Pull Ups
Butterfly / Chest to Bar Pull Ups
Ring / Muscle Ups
Snatches
Power Cleans
Clean & Jerk

The list goes on.  So many movements, so little time

booyaka

Friday Conditioning & Spin

Pairs

1 min on -

10 x Plate burpees into mountain climbers for the rest of the minute. Swap to partner

4 rounds each (8 mins total)

then

12 cal ski
15 hand to plate stepups (plank position and hands onto plate back to floor as fast as you can)
20 speed steps onto plate.

Swap to partner - 10 mins - AMRAP.

Pumped - the off to 30 mins spin class with focus on intervals and high resistance today.

booyaka

Not sure if it's a good idea but got a space in the Strength/Condition bootcamp for next 8 weeks at the gym.

Limited in numbers due to almost 1 to 1 coaching -  it's Wednesday night Squats (1hour) and Thursday night Endurance/Conditioning (1hour)

beecee

saturdays festivities constited of.

50 min cap:

teams of 3
complete 450 cal on the bike.
with the remaining time,
AMRAP of
15 synchronised burpees
50m Tyre flip

to be honest, we could have done the burpees/tyre flips all day.
as you got plenty of rest doing the flips.