What better way to start the weekend than with picking up heavy stuff! This was followed by ‘Death by Front Squat and Ring Dips’. Run/Mobility/Warm Up Deadlift 5-5-5 then with a continuously running clock in the 1st minute perform 1 front squat in the 2nd minute perform 2 ring dips in the 3rd minute perform [...]
Archive | July, 2010
Jerk, Jerk and Triple Jerk
Jerk Tonight saw everyone working on their split jerk and then finishing with a little blast. We also welcomed Lee for her first CrossFit workout – well done! Skipping/Mobility/Warm Up Split Jerk – work on technique/find a 3 rep max 21-15-9 Pull Ups Kettlebell swings Ball Slams Sit Ups Jerk Our recipe for Jerk Chicken. [...]
Two for the price of one
We fail at the margins of our experience. Greg Glassman The constantly varied nature of CrossFit doesn’t just refer to the different movements we perform everyday. By constantly varying the length of the workout and any rest periods we force the body to adapt to demands that last from a few seconds to many minutes. [...]
Making the Complex Simple
Pick up the dumbbells, do the movements, put them down again. Simple eh? We like this dumbbell complex a lot here at CrossFit Tameside. It’s surprisingly tougher than it looks, a good strength workout and gets you out of breath as a bonus. We welcomed Mike for his first CrossFit workout – well done! Run/Mobility/Warm [...]
Feeling Chipper
Weighted Pullups 5 – 5 – 5 then, for time Run 200m 10 Turkish getups (5 each arm) 20 Box jumps 30 Kettlebell swings 40 Wall ball 50 Lunge walk Run 400m 50 Lunge walk 40 Wall ball 30 Kettlebell Swings 20 Box Jumps 10 Turkish getups Run 200m use the same kettlebell for the [...]
Strong, Like Bull
5 rep Back squats not enough for you? How about if we couple them with press ups for maximum reps? Yup, that’ll do nicely. Heather also did a 500m row which ranks her 13th in the world for her age group so far this year. What a great 62nd birthday present! Row/Mobility/Warm up 5 rounds [...]
“Fran” Boxed Set
Tonight’s remix was the infamous Fran. Normally 21-15-9 reps of 40kg Thruster Pullups We added some box jumps to spice things up a little. Not that Fran really needs any spicing up with, as far as I know, the world record for the entire workout being only 1minute 53 . looks easy huh… I can assure you it [...]
Diane intervention
We continue to repackage some of CrossFit’s benchmark workouts, this time with a fractured “Diane.” Diane as prescribed is 21-15-9 100kg Deadlifts Handstand Pressups Since not many of our members have deadlifts over 100kg yet we broke the same amount of work down into smaller chunks. This allows us to use a high percentage of [...]
